More and more people are going on a gluten-free diet and for some very good reasons. For one, an article by CNet noted that about 18 million people in the US are sensitive to gluten. Such sensitivity often leads to headaches, fatigue, “brain fog”, bloating or gas. The health concerns surrounding gluten are also another reason: gluten contains proteins that are resistant to digestion and many experts explain that aside from causing bloating and discomfort, it can also give rise to “leaky gut” or intestinal permeability which can trigger an autoimmune response. Going gluten-free simply means finding a substitute for products that contain gluten, but it can be a very big challenge when the most basic foodstuff such as bread, breakfast cereal and pasta are rich in gluten. Fortunately, there are many ways to go about it. As highlighted in our previous article ‘5 Meal Prep Benefits to Help You Reach Your Health Goals’, meal prepping can be a good way to transition to a gluten-free diet since you’ll be making big batches of food
that meet your dietary restrictions ahead of time. Here are some ways to go gluten-free:
Consuming more rice
Most of the countries in Asia consider rice as a staple food that features in every meal. We Know Rice, a California- based rice cooker review site, details that half of the world’s population consumes rice in their daily meals. Moreover, it’s extremely easy to make big batches of it, especially when you’ve mastered the simple art of using a rice cooker. Depending on the type of rice you choose, this alternative can serve as a good source of healthy minerals and antioxidants such as B vitamins, iron, riboflavin and many more, just remember to eat it in moderation.
Eating more produce
Usually, gluten-free diets lack micronutrients like folate and magnesium, unless gluten-containing products are replaced with other nutrient-dense foods such as fresh fruits and vegetables. A study by researchers from Italy cited by Healthline emphasized that eating more fresh produce can help you acquire various nutrients such as the ones mentioned above while eliminating gluten. To add more produce into your diet, you can start by using spiralized veggie noodles in place of regular pasta and eating sweet potato and lettuce in place of bread.
Article specially written for cleaneatsmealprep.com by Lindy Rollans
Sources:
1. https://www.cnet.com/how-to/the-top-reasons-why-people-go-gluten-free-explained/
2. https://www.cleaneatsmealprep.com/blog/5-meal-prep-benefits-to-help-you-reach-your-health-goals/
3. https://www.weknowrice.com/
4. https://www.healthline.com/nutrition/gluten-detox#section12
5. https://www.bbcgoodfood.com/howto/guide/top-10-tips-gluten-free-diet