Article published by : Nidhi Aswal on Wednesday, March 31, 2021

Category : Dieting

7 Day Gluten Free Diet

Significance of the gluten-free diet

If you're intolerant of gluten, then you have to stop it entirely. If not, you will suffer severe discomfort and adverse effects on your health. Thus, the gluten-free diet is essential with additional benefits, including overall fitness, weight loss, and improved life quality, but further study is required. Yet being gluten-free may be detrimental to some people's health due to lack of nutrients, but many healthy alternatives are available.

What is Gluten?

Gluten is a protein group present in most grains; gluten food includes wheat, malt, bran, graham, semolina, farro, barley, and rye.

Gluten has glue-like properties that help build a sticky network of gluten, which gives bread the ability to develop when baked. It also provides a chewy and pleasing feel to the bread.

Gluten sensitivity will make your social life challenging, but you can still socialize when adopting a gluten-free diet. Just take some gluten-free food like fruits, pudding, or sandwiches in a lunch box.

One of the researches published in the European Journal of dermatology concluded that gluten-free foods, when adopted by people with skin diseases like psoriasis, chronic urticaria, and alopecia areata, had shown improvement.

Celiac disease
Celiac is a type of autoimmune disease affecting around 1 percent of the world's population, leading the immune system to destroy the digestive tract and inducing inflammation in the small intestine and poor food absorption following gluten-containing ingestion. Unexpected weight loss, particularly if combined with other digestive symptoms, may indicate celiac disease.
Gluten-free foods are the only treatment for celiac disease— that is, to eliminate any items that include gluten. Following this diet can relieve nausea for most patients, treat ongoing bowel injury, and avoid further harm. Improvements began within weeks of beginning the diet.

Gluten-free food alternatives with the same nutritional value as normal foods
There are several safe, gluten-free alternatives to normal or wheat flour for celiac disease, non-celiac gluten allergy, or those who resist gluten for other purposes.
Few gluten-free flours contain more ingredients than others, rendering them more nutritious options to take into your diet.

Almond flour
It is considerably used in bakery products and can be an alternative to breadcrumbs free of grain.
Almond flour contains iron, magnesium, manganese, calcium, vitamin E, and B2, potassium; however, it contains a much higher amount of calories than wheat flour.
Make healthy almond buns and almond cookies.
Brown rice flour
It is highly nutritious, lignans are present in it, which protect the heart from many diseases, and often it is used to make cookies, bread, noodles, cake combining with many other gluten-free foods.
Millets are gluten-free foods rich in vitamins, calcium, phosphorus, selenium, potassium, magnesium, folate, niacin, riboflavin, and fibers. And used in worldwide recipes like flatbreads, porridges, snacks, pilafs, bread, and more.
It can also help cure complications such as diarrhea and encourages good intestinal flora to avoid peptic ulcers and decrease the colon cancer risk.
Millet is abundant in catechins such as quercetin that improve efficiency in the liver and kidneys.
Corn flour
Corn flour is used to make many tasty gluten-free foods like cookies, pudding, pizza crust, and soups. It is very rich in manganese, magnesium, vitamin B6, and antioxidants. Make a healthy cornbread adding coconut oil, eggs, vanilla almond milk, and baking powder.
Healthy leaves: Arugula, parsley, Mint, Basil, spinach, and finely shredded cabbage. Ad on to salads or any egg preparation and soups.

Gluten-free seeds

Flax seeds are highly rich in proteins, omega 3 fatty acids, and fibers. They tend to reduce bad cholesterol and boost cardiac fitness.
Sunflower seeds help in reducing inflammation, highly beneficial for diabetics, and enhancing heart health.
Pumpkin seeds are rich in fibers, proteins, iron, potassium, and vitamins. They also reduce the incidence of certain kinds of cancers.

Other foods
Legumes- gluten-free foods like beans, peas, peanuts are good for gut microbiota and reducing bad cholesterol.
Gluten-free oil includes olive, avocado, coconut, canola, sunflower, and sesame oil.
Gluten-free beverages- green tea, fruit juice, and smoothies.
7-day gluten-free diet

The seven-day gluten-free diet plan is intended for those with gluten or wheat allergies. The diet is nutritionally healthy while delivering meals intended to improve gut health.
Day 1
Breakfast- omelet roasted with tomato, spinach, and coriander leaves and 1 cup of green tea
Snack- Dried Apricots and Almonds
Lunch- taco salad
Dinner- glazed chicken with mushroom
Day 2 oatmeal
Breakfast- boiled eggs and fruit juice
Snack- peanut butter cookie
Lunch- veggie quesadillas
Dinner- tomato soup
Day 3
Breakfast- broccoli pasta salad
Snack- coconut chia pudding
Lunch- fruit salad smoothie
Dinner- Grilled chicken and chicken soup
Day 4
Breakfast- gluten-free apricot bread with skimmed milk
Snack- tuna salad
Lunch- gluten-free spaghetti bolognese
Dinner- brown rice pulao and pineapple raita
Day 5
Breakfast- coconut yogurt
Snack- peanuts and raisins
Lunch- veggie Tofu stir fry
Dinner- boiled eggs and lemongrass vermicelli salad
Day 6
Breakfast- peanut butter and banana
Snack- fruit yogurt parfait
Lunch- spinach and brown rice pasta
Dinner- veg taco wraps with guacamole and pumpkin seeds
Day 7
Breakfast- fried vermicelli with capsicum and broccoli
Snack- apple and walnuts
Lunch- chicken Lettuce wrap
Dinner- GF cereal

Extremely nutritious gluten-free recipes

Healthy vegan cookie

1 bowl full of chickpeas, drained and rinsed
1/3 cup cocoa nibs
1/2 small spoon cinnamon
2 1/2 large spoons maple syrup
1/2 cup peanut butter
2 small spoons of vanilla extract
1 large spoon ground chia seeds

Drain overnight, rinse, and dry chickpeas.
Mix chickpeas, maple syrup, vanilla extract, peanut butter, ground chia seeds, and cinnamon, and grind them in a mixer until it becomes creamy.
Place this mixture in a bowl and sprinkle cocoa nibs.
Serve and have it instantly.
It can be stored for up to three days in an airtight jar in the refrigerator.

Gluten-free lentil burger

2 chopped onion
1 medium cup extra firm tofu pressed to drain extra fluid
2 small spoons vegetable Better
2 cups water
1 large spoon nutritional yeast flakes
1 small spoon rubbed sage
1 bowl full of lentils
1 small spoon of paprika
1 small spoon of freshly ground black pepper
1/2 small spoon turmeric
1/2 cup raw cashews
1 cups rolled oats, divided
1/2 cup of ground flax seeds, divided

In a saucepan, add onion, lentils, and water and cook for 25 minutes on low heat.
Mix tofu, turmeric, cashew, ground flax seeds, rolled oats, nutritional yeast flake, and paprika grind and mix well.
Drain lentils in a clean cotton cloth, mix them well with tofu mixture.
Use a cooking spoon or ice cream spatula to give the shape of a burger patty to the mixture and spread it on a baking plate heat at 375F in the oven for 25 minutes.
Place the healthy lentil burger patty with lettuce between two slides of the grilled bun when done now. Have it!

Gluten-free healthy green smoothie


2 glass coconut water
1 banana
1 Avocado rutted and peeled
1 chopped apple
1 peeled lemon
1 medium bunch parsley leaves
2 medium bunch spinach leaves
2 celery stalk chopped

Put all the ingredients in a moderate to a high-speed blender and run until the mixture becomes smooth.
Pour into the glass and enjoy.
Gluten-free food companiesBob'ss Red Mill
BFree foods
Blue Diamond
Eat Smart Snacks
Crown Prince
Fody Foods
General Mills
Heavenly Waffles
Hoss SossMicky'ss

Well, before following a gluten-free diet, it is best to get screened for celiac disease. Otherwise, the doctor would find it impossible to determine whether you have celiac disease or not.
It is unnecessary to take a gluten-free diet because those who don't have a celiac disorder or non-celiac gluten allergy. While it has many health advantages, it also prevents certain potentially nutritious diets, which are ideal for overall health.
Although a gluten-free diet is rigid, there are many safe and tasty choices to choose from. It would be great to increase organic foods such as fruits, vegetables, and high protein gluten-free foods. They will make your stomach satisfied and encourage good health. This way, gluten-free foods will be highly advantageous for your overall health.

Final thought
Always check the certified gluten-free food label. Practice studying product labeling such that gluten-free items are easy to recognize. Take along gluten-free foods like bread and spaghetti for you while you're visiting family and friends so that you can have a happy mealtime.

When traveling overseas, make sure you look for food options and shops. If not, schedule your diet around tons of organic, single-ingredient ingredients, such as lean meats, vegetables, and fruits.


Keywords: celiac disease, gluten-free, Gluten sensitivity

By: Nidhi Aswal

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