{"id":3272,"date":"2019-01-24T05:04:33","date_gmt":"2019-01-24T05:04:33","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3272"},"modified":"2021-11-10T15:10:38","modified_gmt":"2021-11-10T15:10:38","slug":"15-healthy-gluten-free-foods","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-healthy-gluten-free-foods\/","title":{"rendered":"15 Healthy Gluten Free Foods"},"content":{"rendered":"\n
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Sure, that pizza tasted great \u2013 but now you\u2019re dealing with the onset of bloating and gas that leads you rushing to the bathroom for relief. Gluten intolerance affects hundreds of thousands of people in the United States, with some people suffering from celiac disease, a digestive disorder where the gastrointestinal system becomes allergic to gluten proteins found in wheat, barley, and rye.
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Walk into any store to do your grocery shopping, and you\u2019ll see gluten listed in the ingredients of a wide variety of foods, from bread to cereals. However, more food brands are introducing gluten-free options for consumers that have issues digesting this protein.
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If you have a mild or severe allergy to gluten, it’s best that you avoid all variations of this protein and stick to foods that won\u2019t upset your digestive system. We put together this list of eight healthy gluten-free foods to add to your shopping list this week.<\/p>\n\n\n\n

1. Potatoes
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Since gluten only occurs in grain-based food products, it\u2019s safe for individuals with an intolerance to the protein to consume potatoes<\/a>. These tubers contain starch, a healthy carbohydrate that burns slowly in the body, providing a sustained release of energy throughout the day. This vegetable is an excellent source of dietary fiber that sweeps your digestive system clean of undigested food.
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White potatoes contain a significant amount of carbs, with 37-grams in one serving. White potatoes taste great when mashed, boiled, or baked \u2013 and it will please you to find out that potato chips also contain no gluten, although the trans-saturated fats found in the snack food probably isn\u2019t the best thing for your health.
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Sweet potatoes are another tuber worthy of inclusion in your gluten-free diet. Sweet potatoes and yams contain significantly fewer carbohydrates compared to white potatoes, with around 7-grams per serving. They are the ideal choice for anyone on a low-carb diet that\u2019s trying to lose body fat.<\/p>\n\n\n\n\n\n\n\n

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2. Chickpeas
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Are you thinking about making pizza for the family this evening? Why not toss the white flour and replace it with chickpea flour instead? Chickpeas <\/a>are an excellent source of plant-based protein and carbohydrates. A half-cup of chickpeas contains 6-grams of protein and 6-grams of fiber, along with 27-carbs.
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Use chickpeas in salads, as a flour replacement in baking, or add them to a rice dish for a flavorful substitute for wheat-based food products. This middle-eastern legume has a nutty taste and grainy texture \u2013 without the gluten. Chickpeas come packed with vitamins and minerals, and are exceptionally rich in protein and fiber, making them the ideal replacement for meat in vegetarian diets.
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Chickpeas are a low-glycemic food, meaning they digest slowly in your gut, releasing energy over a more extended period than most other carbohydrate sources. This low-GI profile assists the body in maintaining a balanced blood sugar profile, preventing conditions like diabetes.<\/p>\n\n\n\n\n\n\n\n

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3. Corn
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Many people think corn contains gluten \u2013 but they\u2019re wrong about that. Corn <\/a>isn\u2019t a grain; therefore, it contains no gluten proteins. Eating corn straight off of the cob won\u2019t be detrimental to the health of your digestive system if you suffer from gluten intolerance or celiac disease.
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Some people who have celiac disease may find that they have issues digesting corn as well. However, for the most part, corn causes no digestive inflammation. One ear of corn contains up to 17-grams of carbs per serving.
However, it\u2019s important to be aware of the cross-contamination of gluten in corn flour products. Corn tortillas are often made using the same machinery as wheat tortillas. <\/p>\n\n\n\n

During the manufacturing process, it\u2019s possible for wheat to contaminate the batch of cornflour and make it unsuitable for people suffering from gluten intolerance. Always check the label of the brand you\u2019re interested in buying to see if they come from a factory that produces wheat products.<\/p>\n\n\n\n\n\n\n\n

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4. Cheese
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Dairy is gluten-free, so you don\u2019t have to worry about drinking milk or eating cheese <\/a>if you\u2019re gluten intolerant. It\u2019s important to note that cross-contamination of wheat products in cheese is a possibility.
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Certain brands of shredded cheese may use wheat flour to prevent the cheese from sticking together, and some brands of blue cheese grow their mold cultures in rye or wheat bread, so check the label or ask your cheese vendor to show you which brands to avoid.
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Eating cheese increases your intake of calcium, a critical nutrient that supports the growth and maintenance of a healthy skeletal system and strong teeth. We recommend that you use raw cheese whenever you get the opportunity. Raw cheese does not undergo pasteurization like commercial brands. Therefore, it contains high concentrations of beneficial bacteria that assist your gut in digesting food.
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Visit a local farm stall to find raw, unpasteurized cheese products that have superior nutritional value to store-bought cheeses.<\/p>\n\n\n\n\n\n\n\n

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5. Almond Flour
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Wheat-based flour products are a no-go for anyone with gluten <\/a>insensitivity or celiac disease. Unfortunately, this means that many food products are off-limits to people with digestive disorders. Fortunately, there are plenty of wheat flour alternatives that come from non-gluten sources.
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Coconut flour, chickpea flour, buckwheat flour, and almond flour are all suitable replacements for baking. However, since these flours don\u2019t contain gluten, they cannot rise in the same manner as all-purpose flour. Therefore, we recommend that you try a combination of flour alternatives if you\u2019re looking to bake a loaf of bread or make a batch of muffins.
Of all the alternative flours, we think that almond flour is the most versatile for cooking. <\/p>\n\n\n\n

Almonds are a natural source of healthy fats, vitamins, and minerals, with a far superior nutritional profile to wheat or wheat flour products. Find it at your online health food retailer or health food store. Many leading supermarkets now carry almond flour on their shelves as well.<\/p>\n\n\n\n\n\n\n\n

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6. Nuts and Nut Butter
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Pistachios<\/a>, walnuts, macadamias, and almonds are all excellent sources of healthy monounsaturated and polyunsaturated fats. However, nuts are calorically dense, meaning they pack plenty of energy for such a small snack. Protein and fat contain 4-calories per gram, while fats contain 9-calories per gram \u2013 that\u2019s more than double the energy per gram.
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Consume raw nuts whole as part of trail mix, or eat a serving of your favorite nut butter. Nuts are also high in ALA, (alpha-linoleic acid,) an Omega-3 EFA that improves digestion and protects the cardiovascular system from disease.
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We think macadamias and almonds offer the best value for money and the most nutritional value, making them worthy of inclusion into your gluten-free diet.
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Being that nuts are not a grain, they shouldn\u2019t present any problems for people dealing with gluten sensitivity or celiac disease. However, most nuts come from factories that produce other foods, so check the label to ensure that there\u2019s no cross-contamination risk that could upset your digestive system.<\/p>\n\n\n\n\n\n\n\n

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7. Cauliflower
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This cruciferous vegetable is naturally gluten-free and comes packed with vitamins, minerals, and polyphenol antioxidants, such as vitamin C, calcium, and magnesium. Cauliflower <\/a>contains sulfur compounds called glucosinolates, which improve digestive function and clear the blood of free radicals while providing anti-inflammatory properties.
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Cauliflower also contains a significant amount of choline, a nutrient that enhances neurotransmitter production in the brain, Neurotransmitters carry signals from the brain to parts of the body, including the nervous system, Regular consumption of cauliflower in your diet improves neurotransmitter creation and optimizes their function in the body.
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We recommend you try out \u201ccauliflower mash,\u201d it\u2019s a low-carb substitute for potato mash that tastes fantastic. Take a head of cauliflower and remove all of the florets. Place the florets in a food processor or blender and pulse until it’s roughly chopped. Steam the cauliflower to maintain the nutrients, (boiling will leech the nutrients into the water,) and press it into a mash.<\/p>\n\n\n\n\n\n\n\n

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8. Quinoa
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This \u201cancient\u201d grain is one of the first crops ever harvested by humanity as a commercial foodstuff. The ancient Egyptians relied on quinoa <\/a>as a staple in the diet, and it\u2019s easy to see why. Quinoa is one of the few grains that are naturally gluten-free, and it\u2019s a rich source of complete proteins that contain all 9-essential amino acids.
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Amino acids are essential for protein synthesis in the body, and most plant-based sources of this nutrient are \u201cincomplete,\u201d meaning that they don\u2019t have all of the 9-essential amino acids that constitute protein.
Half a cup of quinoa contains 21-grams of carbohydrate and over 4-grams of protein, making it a nutrient-dense source of nutrition that\u2019s also gluten-free.
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However, manufacturers produce quinoa in factories that handle wheat, barley, and rye. Therefore, it has a higher risk profile of cross-contamination that could spell trouble for people dealing with gluten sensitivity or celiac disease.<\/p>\n\n\n\n\n\n\n\n

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9. Potato Bread<\/h3>\n\n\n\n

People who are dealing with celiac disease or gluten sensitivity need to avoid bread. Bread<\/a> is one of the most significant triggers of the condition, causing massive indigestion and cramping in the GI tract. Almost all varieties of bread contain gluten in the wheat or rye used in its manufacture.<\/p>\n\n\n\n

However, in recent decades many alternative bread brands brought gluten-free products to market. Potato bread is an excellent alternative for anyone that enjoys a slice of toast with their tea or coffee in the morning. Potato bread contains no gluten, and it won’t spark the same inflammatory reaction as traditional wheat and rye-based bread. <\/p>\n\n\n\n

Rice and potato bread are readily available at health food stores, and they have a longer shelf life than wheat or rye bread. Keep it in the refrigerator for up to 10-days without it going stale on you. It’s the ideal choice for a traditional gluten-free bread replacement.<\/p>\n\n\n\n\n\n\n\n

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10. Corn and Rice Cereals<\/h3>\n\n\n\n

Most traditional breakfast cereals, particularly kids cereals, feature wheat and other gluten grains in the recipe. As a result, eating a bowl of cereal <\/a>could send you running to the bathroom. Fortunately, there are alternatives to the common wheat cereals you find on store shelves. <\/p>\n\n\n\n

Gluten does not feature in corn or rice products. Therefore, including corn and rice in your diet won’t cause any digestive inflammation associated with celiac disease or gluten sensitivity. Focus on muesli brands that have oats in the ingredients, and avoid granolas.<\/p>\n\n\n\n

We like the Magic Spoon brand cereal. This cereal is gluten and grain-free, and it’s even suitable for ketogenic diets. Avoid eating kid’s cereal like Fruit Loops as the high concentrations of grains in these products set of digestive inflammation in affected individuals dealing with gluten sensitivity.\u00a0<\/p>\n\n\n\n

When selecting your cereal at the supermarket, look at the ingredients list on the box. Avoid products with wheat, malt, barley, or rye used in the formulation. It’s also important to check corn and rice cereals for malt in the ingredients. <\/p>\n\n\n\n\n\n\n\n

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11. Rice Cakes<\/h3>\n\n\n\n

Biting into a piece of toast with your tea in the morning is a favorite way for millions of Americans to start their day. However, if you’re dealing with gluten sensitivity or celiac disease, a slice of toast can ruin your morning. Bread contains gluten, and that’s going to cause plenty of digestive inflammation<\/a>. <\/p>\n\n\n\n

Instead of snaking on some toast, try a rice cake instead. Rice cakes are compacted, aerated rice grains forming a solid cake. Rice cakes come in various forms, with different rice used in other rice cake products. Rice cakes are also a suitable replacement for crackers. Most crackers use grains in the recipe, and that’s a recipe for gluten disaster for anyone with celiac disease.<\/p>\n\n\n\n

It’s important to note that rice cakes are entirely safe to eat for anyone dealing with gluten sensitivity, regardless of the rice variety. Rice cakes are readily available in supermarkets and health stores. Find a brand you like, and start using them as a replacement for toast and crackers. <\/p>\n\n\n\n\n\n\n\n

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12. Popcorn<\/h3>\n\n\n\n

Do you enjoy settling down for the evening with a movie and a bowl of popcorn<\/a>? Good news! Your beloved popcorn is gluten-free, and it won’t cause any digestive inflammation. Popcorn is only air-popped corn, and even if you add some butter and salt, it’s not going to trigger your celiac disease. <\/p>\n\n\n\n

However, some microwave popcorn brands and pre-popped popcorn do have trace amounts of gluten in them from the manufacturing process. Some of the seasonings used in pre-popped and microwave popcorn contain gluten, and they can set off gastric inflammation leading to cramps and bloating.<\/p>\n\n\n\n

We recommend checking the packaging of any popcorn brands before making your purchase. Look for gluten-free options from Act II. This company has the best microwave popcorn, and all of it is gluten-free. IF you’re going to the movies and want to enjoy some popcorn, go ahead. However, we recommend skipping the seasoning station and just going with butter and salt.\u00a0<\/p>\n\n\n\n\n\n\n\n

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13. Egg and Rice Noodles<\/h3>\n\n\n\n

Do you enjoy Chinese food or a good stir fry? You’ll need starch to help you enjoy the meal, and we recommend egg <\/a>or rice noodles for your meal. Pasta is a common food used across America, but it’s full of gluten. Even the best pasta contains wholewheat grains that come packed with gluten and digestive inflammation. <\/p>\n\n\n\n

If you want to cook pasta, we suggest trying egg or rice noodles instead. Egg and rice noodles don’t cause any digestive inflammation, and they taste great. Egg and rice don’t contain any gluten; however, you need to check the labels for the inclusion of ingredients like MSG. <\/p>\n\n\n\n

MSG can cause a gluten response in the gut, causing the onset of digestive inflammation and distress. Many Chinese brands use MSG as a binding agent in noodles. If you can’t read the label on the product, give it a try, but don’t use it again if you experience any signs of digestive inflammation associated with gluten intolerance.\u00a0<\/p>\n\n\n\n\n\n\n\n

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14. Kim-Chi<\/h3>\n\n\n\n

Do you feel like an exotic taste experience with your meal this evening? Why not try some Kim-chi with your steak, fish, or chicken? Kim-Chi<\/a> is a Korean recipe for coleslaw. There are tons of recipes and variations of Kim-chi, but they all revolve around the use of fermented cabbage, carrots, ginger, and other spices. <\/p>\n\n\n\n

Raw Kim-chi prepared without any artificial ingredients or preservatives is a great source of fermented vegetables. Fermented vegetables are a rich source of prebiotic fiber \u2013 the favorite food of the gut biome. When you add Kim-chi to your diet, you’re boosting your biome health, enhancing your immune system.<\/p>\n\n\n\n

You can pick up Kim-chi from most health food stores, and it’s becoming more popular across Europe and the United States. If you have the time and want to get creative, learn to make Kim-chi at home. All it takes is a recipe, some shredded vegetables, and a large pot with a weighted lid. <\/p>\n\n\n\n\n\n\n\n

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15. Red Wine<\/h3>\n\n\n\n

We’re not endorsing alcohol use with this entry. However, a glass of red wine is incredibly beneficial to your health every now and again. Sure, over-indulgence is a problem, but a few drinks on occasion will probably do your health some good. <\/p>\n\n\n\n

Red wine<\/a> is high in an antioxidant compound known as Resveratrol. This potent antioxidant scavenges free radicals and reduces systemic inflammation. The polyphenols in Resveratrol have a protective effect on the heart and cardiovascular system, preventing heart disease.\u00a0<\/p>\n\n\n\n

Resveratrol prevents oxidative damage to blood vessels, reducing LDL cholesterol while improving HDL levels, the good type of cholesterol. There is also research pointing to how Resveratrol limits blood clotting and inflammation, preventing the onset of heart disease. <\/p>\n\n\n\n

Adding a few glasses of high-quality red wine low in sulfites is a fantastic addition to any meal. Resveratrol also helps to stimulate and protect the endothelial lining of blood vessels and arteries.<\/p>\n\n\n\n\n\n\n\n\r\n

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