Gluten free diet. List of permitted and prohibited products. Recipes, menu for the week

The list of gluten-free diet products is becoming increasingly popular. What is its essence, why it is so useful and what results it gives, we should understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in grains. Thanks to its sticky properties, bread is elastic and various sauces and margarines have a creamy consistency. It makes bread and all baked goods soft, airy and fluffy. In production it is used as a stabilizing substance.

The essence of a gluten-free diet

The point is simple: you must avoid consuming foods that contain gluten. This is done to cleanse the body, restore the digestive system and its normal functioning.

Avoiding gluten leads to positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. Doctors initially recommend this diet to people with celiac disease. To put it simply, this is an individual gluten intolerance, which usually manifests itself in allergic reactions.

This diet is also indicated for diseases such as autism, schizophrenia and Down syndrome. Research shows that any change in genes and their excessive amount can disrupt the functioning of the body.

With such gene changes, the peptides produced when gluten is broken down are not digested. In the body it can affect the organs of the nervous system. Epileptic seizures and developmental delays may occur.

A gluten-free diet, in turn, is necessary for:

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• Obesity;
• Arteriosclerosis;
• allergies to vegetable proteins;
• Psoriasis;
• frequent migraines;
• chronic constipation.

Regular consumption of gluten can be harmful even to a healthy person.

To use

Gluten is not only harmful, but also useful:

• saturates with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and skeletal systems;
• contributes to faster absorption of vitamins in the body;
• normalizes intestinal function;
• recovers quickly after long illnesses and operations.

advantages and disadvantages

A gluten-free diet (list of products later in the article) has many benefits. If you follow this diet, the body will receive the most useful substances from vegetables, fruits and meat.

Advantages	defects
The body gets rid of harmful waste and toxins; Increases activity, improves mood; A varied diet; Feel well; Suitable for weight loss; Useful in baby food; Provides relief from various diseases.	It is necessary to constantly monitor the composition of products; Lack of vitamins and minerals.

Eating gluten-free foods helps treat celiac disease and gluten intolerance. It is also a great way to combat intestinal problems and reduce the risk of diabetes and cancer.

Gluten free diet for weight loss

Gluten is a sticky protein that does not dissolve in water. It begins to be deposited on the back walls of the organs, forming layers of fat on the body. There is an accumulation of waste and toxins. Extra pounds appear.

Experts often recommend this type of diet for weight loss. Most often it is recommended for people who are overweight. Avoiding foods containing gluten helps cleanse the gastrointestinal tract, improve intestinal motility and accelerate metabolism.

This change in diet leads to good results in losing weight. This is done by avoiding sweet foods, fast food and pasta. If a person does not suffer from celiac disease or an individual gluten intolerance, a complete exclusion of gluten-free products is not necessary.

A gluten-free diet (list of products below in the article) has a number of features:

• increases hair growth, strengthens it;
• reduces various skin rashes, bumps and roughness;
• improves the general condition of a person;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• keeps you full for a long time.

A diet with almost complete exclusion of gluten is considered the most correct.

But its absence entails a deficiency of vitamins:

• Group B;
• D;
• Calcium;
• Gland;
• some minerals.

It is therefore important to plan your diet so that there is no vitamin deficiency. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease is associated with many inconveniences, especially for small children. When ingested, gluten actively irritates the intestinal walls. It causes gas, bloating, diarrhea, constipation, rashes and also weakens the immune system. To avoid this, you should choose a gluten-free menu.

A gluten-free diet (list of products below) allows the use of:

• fresh and cooked vegetables/fruit;
• eggs of all birds;
• nuts and seeds;
• Legumes;
• fresh meat/fish, without the addition of marinade;
• Seafood;
• Dairy products;
• gluten-free baked goods/bread;
• compotes, fruit drinks, cocoa, tea;
• blossom/linden honey;
• not all grains.

The exclusion of grains from the diet leads to a carbohydrate deficiency in the child. To prevent this, it is important to diversify your diet with legumes and potatoes and to eat lots of vegetables and fruit.

Permitted grains:

• buckwheat
• Corn
• rice
• millet
• tapioca
• soybeans

Parents should adhere to the following recommendations:

1. It is better to store gluten-free products in a specially designated compartment of the cupboard;
2. A special baking knife should be used;
3. Make sure you wash your hands when preparing food for your child in addition to regular meals.

4. Use separate dishes;
5. Keep harmful products out of the reach of children.
6. The product should not be given to a child if their gluten content is questionable.

Allowed and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu possible so that there is no shortage of vital substances for the body. Gluten can be replaced with a variety of products. And the food can be varied with different recipes.

The body gets trace elements from grains, vitamin B from meat, fish and eggs. If you need minced meat to prepare a dish, you should prepare it yourself from meat at home. Store-bought minced meat may contain wheat flour, breading and chemical additives. It will be beneficial to constantly eat vegetables and fruits.

Healthy food	Harmful products
vegetable oils; eggs of all birds; Legumes; fruits, vegetables; dairy products, cheese; Compotes/fruit drinks/cocoa/caffeinated drinks; gluten-free baked goods; grains (rice, tapioca, buckwheat, lentils, soybeans); Meat fish; Seafood; flower, linden honey; Nuts; Legumes; Butter.	cereals (barley, oatmeal, millet, semolina, rye); baked goods made from white and rye flour; Meat-containing products; Jellied semi-finished products; Fast food; Fermented beverages, juices, whiskey, bourbon, sodas; mayonnaise, various sauces, tomato paste, spices; canned food; Crisps; Store-bought fruit/vegetable purees; Sweets.

Forbidden foods contain a lot of gluten.

This diet prohibits taking certain tablet medications.

Banned food additives

When following a gluten-free diet, the following food additives should be excluded:

• E160 – carotenes, colors;
• E150 – sugar color (caramel);
• E150c – ammonia caramel;
• E150d – ammonium sulfate caramel (food coloring);
• E411 – oat gum (used in the cosmetic industry);
• E636 – Maltol (confectionery);
• E471 – stabilizer (to extend the shelf life of products);
• E953 – Isomalt (added to fried meat, jam, chocolate, chewing gum, ice cream);
• E965 – Maltitol (additive to sweets, chocolate, chewing gum).

What foods can you include in a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

• soups with vegetable/meat broth;
• Porridge;
• gluten-free baked goods;
• fruit purees/salads;
• vegetable stews;
• meatballs, cutlets;
• cottage cheese with any fruit;
• casseroles;
• Scrambled eggs, omelette, poached eggs.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of foods permitted and prohibited for consumption can be found above)can be represented by this menu item:

Weekday #1	Breakfast: cottage cheese with any fruit, green tea; Lunch: Beef broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: Chicken (boiled), vegetables, tea.
Day of the week #2	Breakfast: boiled eggs (2 pieces), steamed meatballs, tea; Lunch: vegetable broth, baked chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, green peas.
Weekday number 3	Breakfast: vegetables in an omelette, banana with strawberries with Greek yogurt, tea; Lunch: chicken soup with buckwheat, vegetables; Snack: cottage cheese with fruits, fermented baked milk; Dinner: French meat, vegetables.
Weekday number 4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: cottage cheese with herbs, gluten-free bread/chips; Dinner: French fish, vegetables.
Weekday number 5	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey broth soup, vegetables; Snack: cottage cheese casserole, kefir; Dinner: buckwheat, steamed chicken cutlets, vegetables.
Weekday number 6	Breakfast: cottage cheese, fruit with Greek yogurt, tea; Lunch: tomato cream soup, salad with chicken and vegetables; Snack: cornmeal pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomatoes, baked chicken.
Weekday number 7	Breakfast: poached eggs, fruit, tea; Lunch: soup with mushrooms, salad with meat and vegetables; Snack: cottage cheese with fruits, kefir; Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

People with diabetes are recommended to eat gluten-free foods, although not all of them.Not all gluten-free foods have an appropriate glycemic index.For example, diabetics are recommended to consume oatmeal because its glycemic index is suitable for maintaining the required blood sugar level.

With the help of a properly selected diet, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.

Sometimes gluten affects the intestines of patients. Then the doctor introduces gluten-free foods into the diet to provide all the nutrients for the required function.

The dangers of a gluten-free diet

The dangers of this diet are:

• lack of vitamins B and D;
• poor absorption of vitamins.

Because of this, weakness, apathy and inability to concentrate may occur.

Contraindications

You should not follow such a diet if:

• Pregnancy;
• Anorexia;
• acute and chronic diseases;
• postoperative period;
• Menopause;
• hormonal changes;
• endocrine diseases;
• Heart disease.

Gluten intolerance can only be diagnosed through a blood test. This diet should be selected by a doctor.

First course recipes for a gluten-free diet

Pasta with vegetables

Necessary:

• Tomatoes – 3-4 pcs. ;
• Peppers – 2 pcs. ;
• Pear;
• ½ carrot;
• rice noodles;
• Chicken broth.

Cooking method:

1. Wash and chop vegetables.
2. Boil the broth.
3. Add vegetables and cook for 10 minutes.
4. Add pasta and cook until fully cooked.
5. Salt to taste.

Mushroom soup

Necessary:

• Mushrooms – 0. 5 kg;
• ½ carrot;
• Pear;
• Potatoes – 2-3 pcs.

Cooking method:

1. Wash and chop mushrooms.
2. Boil water in a pot.
3. Add mushrooms.
4. Chop carrots, onions, potatoes. Add to the pan.
5. Salt to taste.
6. Cook the soup until fully cooked.

Second courses

Fish in French

Necessary:

• Tilapia/pangasius fillet – 1 kg;
• Tomatoes – 5 pcs. ;
• Pear;
• Eggs – 7-8 pcs. ;
• Peppers – 2 pcs. ;
• Potatoes – 5 pieces ;
• milk/cream – 0. 5 l;
• Cheese;
• Salt.

Cooking method:

1. Defrost, wash and cut the fish. Fill the entire pan with it.
2. Wash and chop vegetables.
3. Place tomatoes in the second layer, peppers in the third, onions in the fourth, and potatoes in the fifth.
4. Mix eggs with cream/milk and add salt. Fill everything.
5. Salt to taste.
6. Bake in the oven for 40-50 minutes until fully cooked.
7. Finally sprinkle with cheese.

vegetable stew

Necessary:

• Zucchini – 2 pcs. ;
• Eggplant – 2 pcs. ;
• Tomatoes – 3-4 pcs. ;
• ½ onion;
• Peppers – 3 pcs. ;
• homemade tomato – 100 ml;
• Salt.

Cooking method:

1. Wash the vegetables.
2. To dice.
3. Pour into a hot skillet. Roast for 15-20 minutes.
4. Add the tomato. Cook for another 20 minutes.
5. Salt to taste.

Dessert

Casserole without wheat flour

Is required:

• cottage cheese – 800 gr;
• sugar – 1 glass;
• Eggs – 3 pcs. ;
• Potato starch - 2 tbsp. l. ;
• Salt.

Cooking method:

1. Add an egg to the cottage cheese. Beat until smooth.
2. Crack 2 eggs, separate the yolks from the whites.
3. Pour sugar (half a glass) into the container with the yolks. Hit.
4. Beat the egg whites until fluffy peaks form. Add salt.
5. Add egg yolks to the cottage cheese. Add the remaining sugar and potato starch. Hit.
6. Pour in the egg whites. Mix everything together.
7. Pour the dough into a greased form.
8. Bake at 180 degrees for 30-40 minutes.

waffles

You will need:

• Eggs – 4 pcs. ;
• Rice flour – 125 g;
• Corn flour – 125 g;
• Sunflower oil – 150 ml;
• Water – 150ml;
• Salt;
• Containers with high sides.

Cooking method:

1. Beat the eggs into a bowl. Stir until foamy.
2. Add salt and rice flour. Mix.
3. Add cornmeal. Hit.
4. Carefully pour in oil and water. Mix.
5. Bake.
6. Can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Necessary:

• Mushrooms – 500 gr;
• Chicken meat (breast) – 200 g;
• Lettuce leaf – 6-7 pieces ;
• Crackers – 100g;
• cheese – 100 gr;
• Sour cream – 1 tbsp. l.

Cooking method:

1. Wash and chop the mushrooms. Roast meat.
2. Fry the chicken, add salt.
3. Cut lettuce and cheese.
4. Prepare crackers. Add to salad.
5. Put all the ingredients in a bowl, mix with sour cream and salt.

Seefood salad

Necessary:

• mussels – 100 gr;
• Sirtaki – 100g;
• Tomatoes – 3-4 pcs. ;
• lemon juice;
• Salt;
• Olive oil – 1 tbsp. Spoon.

Cooking method:

1. Place the mussels in a salad container.
2. Cut sirtaki into cubes.
3. Wash tomatoes and cut into cubes.
4. Add salt, lemon juice, season with olive oil.

Diet price

On average, the price of a weekly menu starts at $30. All ingredients can be purchased in regular hypermarkets. There are also shops selling prepared gluten-free products. They cost many times over there. Therefore, it is more economical to prepare all dishes at home.

Results

Weight loss from this diet occurs within a week. You can lose 3 kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleansed and return to normal after 1-1. 5 months.

Reviews

This diet has a positive effect on health.

People who have tried this diet are happy with the results:

• the intestines are cleansed;
• chronic diseases disappear;
• lightness appears;
• weight decreases;
• skin condition improves;
• the risk of allergic reactions is reduced.

The gluten-free diet is rightly enjoying great popularity. It is very beneficial for the body and produces many positive results. Thanks to the wide list of products, you can create not only a healthy, but also a tasty menu.