Gluten-free diet: list of products, menus, recipes and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The gluten-free diet is a special diet designed for medicinal purposes specifically for people with celiac disease. This is the name of an autoimmune chronic disease in which a person suffering from it cannot absorb gluten. Proper nutrition is the only "cure" for such people.

But, I must say, this diet is also good for those who want to get rid of extra pounds. And now about her and her features should be told in detail.

Diet principle

Main rule: complete rejection of gluten. This is the name of a vegetable protein found mainly in cereals (rye, barley, wheat).

Of course, there is no cure for celiac disease. But proper nutrition will help relieve the unpleasant symptoms that accompany the pathology. And they appear in the following:

• Nausea and vomiting.
• Diarrhea and flatulence.
• Bloating.
• General weakness.
• Chronic fatigue.
• Weight loss.

With celiac disease, a gluten-free diet is difficult to follow. Because in the modern food industry, cereals are very often an integral part of the products. For this reason, the list of banned products is long.

But it all depends on the phase of the disease. Some patients, for example, are allowed to consume oats in small quantities. Be that as it may, all the nuances are discussed with a dietitian. But now it is worth considering the general provisions of the diet.

Forbidden foods

Following a gluten-free diet means avoiding foods grouped in the following groups:

• Any rye products.
• Baked goods and any food based on barley or oatmeal.
• Wheat flour bakery products.
• Foods, the use of which causes fermentation and putrefaction in the intestines.
• Semi-finished products.
• Synthetic additives.

Yes, the list is impressive. Products strictly prohibited by the rules of a gluten-free diet can be identified in the following list:

• Cereal products, as well as breakfast cereals, bread, pasta, buns.
• Sweets, including jams, marshmallows, preserves and sweets.
• Cutlets, pancakes and cheesecakes in the form of semi-finished products.
• Yoghurts, curd masses and cheese curds.
• Sauces.
• Cheese with mold.
• Ice cream, condensed and powdered milk.
• Sweetsoda.
• Alcohol and kvass.
• Cocoa, tea bags, instant coffee.

Even some vitamin complexes and medications are banned. The list, of course, is much wider, it’s impossible to list everything. But everything should be excluded from products and products that contain textured (or hydrolyzed) vegetable protein, as well as modified starch. Such names can be found on the packaging. These are synonyms for gluten.

Products containing food E-additives with designations 965, 637, 471, 150 (c, b, d), 160, 411, 636 are also prohibited.

Allowed Foods

Now it is worth answering another question - what can you eat? The gluten-free diet allows the use of foods belonging to these groups:

• Vegetable oil enriched with fatty acids (coconut, sunflower, butter and olive).
• Beans. Beans, peas and lentils are allowed.
• Natural dairy products. You can eat homemade cottage cheese, cheese and milk. They do not contain wheat flour, which is added to thicken during production.
• Vegetables and fruits. This is a valuable source of fiber, which a person who refuses cereals lacks. Sweet potato and eggplant are especially useful.
• Pseudo-cereals: sorghum, amaranth, buckwheat, quinoa. You can use them to make flour, and then make pastries from it.
• Brown and black rice.
• Meat: beef, turkey, chicken, rabbit.
• Fish: carp, zander, pike,whiting, pollock, hake and cod.
• Nuts.
• Eggs.

It's also worth mentioning that there are entire corporations making delicious gluten-free food these days. Of the well-known ones, one can note the attention of Moilas (Finland), Finax (Sweden), Dr. Shar (Italy) and Glutano (Germany).

Restrictions

As you can already understand, with a gluten-free diet, the list of foods allowed for consumption is quite large. But there is another list. It includes products, the use of which is partially restricted. And this list:

• Vegetable soups during exacerbation. Allowed in small quantities, be sure to wipe.
• Poultry and meat. You can not use large pieces during an exacerbation.
• Fish. Fat breeds are prohibited. These are halibut, trout, anchovies, mackerel, herring, tuna, etc.
• Tomatoes are allowed in the absence of diarrhea, and up to 100 g.
• Onions can only be blanched. Garlic too, and only during remission.
• Raspberries, strawberries, strawberries and grated raw apples can be up to 100g.
• Oatmeal is allowed in remission, but pureed.
• Fat cream and milk can be in the amount of 50 g (with natural tea or in dishes). Sour cream - up to 15 g. Kefir only with good tolerance.
• Natural sweet juices should be diluted with warm water.
• During remission, some wine is allowed, corn or rice vodka, cognac and tequila are allowed.
• Refined vegetable oils inquantity up to 5 g.

Individually approved products may also be included in the list. But this information will be told by a dietitian, based on information about the he alth status of his patient.

Power specification

A gluten-free diet is considered complete - following it, a person receives all the necessary elements and substances to maintain the body in a he althy state.

The diet is characterized by a high content of calcium and protein s alts, as well as increased nutritional value. The diet is chemically and mechanically sparing.

There are two options: one is for overweight patients and the other is for people who are underweight.

All dishes must be cooked either steamed or boiled. Depending on the functional state of the intestines, food must be wiped or chopped. If the patient has a normal stool, then this is not required. During the period of persistent remission, light frying and baking is completely allowed.

Following a gluten-free diet implies a fractional diet - in small portions 5-6 times a day.

Food temperature should vary between 57-62 °C. If it is a cold dish, then its minimum allowed temperature is 15 °C. Do not eat anything excessively hot or icy.

And finally, the daily energy value of the gluten-free diet:

• Proteins - 100-120 g.
• Carbohydrates - 400-450g
• Fats - 100-110g
• S alt - 6-7g.
• Liquid - 1.5L.

Daily calories should be between 2940-3270 kcal.

Menu for the week

The gluten-free diet can be varied. As proof, consider a 7-day diet.

Monday:

• Breakfast: tea, some mashed potatoes and poached lean fish.
• Lunch: rice, steam cutlets and broth.
• Snack: fruit salad.
• Dinner: fresh vegetables and buckwheat pudding.

Tuesday:

• Breakfast: tea, buckwheat porridge and some boiled meat.
• Lunch: fresh vegetables, light soup and fruit jelly.
• Snack: Baked, peeled apple, preferably topped with nuts.
• Dinner: a glass of wild rose broth, rice and boiled meat.

Wednesday:

• Breakfast: cottage cheese, natural cocoa or tea, corn flakes.
• Lunch: fish soup or lean fish soup, some buckwheat, baked chicken fillet, a glass of black tea.
• Snack: rice cakes with homemade jam, a glass of unsweetened tea.
• Dinner: kefir, allowed bread, once from vegetables.

Thursday:

• Breakfast: tea, cheese and 1-2 egg scrambled eggs, preferably steamed.
• Lunch: green apple and celery salad, chicken broth, glass of juice.
• Snack: compote and fruit jelly.
• Dinner: green tea, fresh or steamed vegetables, buckwheat pudding.

Friday:

• Breakfast: baked apple and cottage cheese with increasedcalcium content, a glass of tea.
• Lunch: meat broth, 1-2 steamed patties with milk sauce.
• Snack: some fresh fruit.
• Dinner: mashed potatoes, steamed fish cakes, juice (preferably freshly squeezed).

Saturday:

• Breakfast: rice, a glass of weak coffee, poached fish.
• Lunch: baked vegetables, light broth with meatballs, a glass of tea.
• Snack: apple, nuts, gingerbread.
• Dinner: kefir, buckwheat porridge, boiled meat.

Sunday:

• Breakfast: juice or tea, cottage cheese and fresh fruit.
• Lunch: pilaf, juice, vegetable salad and light meat broth.
• Snack: fruit jelly.
• Dinner: tea, vegetables and buckwheat pudding.

Of course, this is an approximate menu for a gluten-free diet. There are many other options, and you can make your own diet - good thing, there are many recipes. But even based on this example, it’s really easy to understand that making food varied is not difficult.

Cabbage soup

It is worth considering a few recipes. A gluten-free diet allows soups, and one of the best is cabbage soup. Preparing elementary:

• In a light meat broth (2 l) dip the chopped potatoes (3 pcs.). Boil for 10 minutes.
• Add 10-15 split cabbage into florets.
• Sprinkle grated carrots and onions (1 each).
• After 5 minutes, add 2-3 large chopped tomatoes.
• Finish with minced garlic (2 cloves).

Serve withfresh herbs.

Liver pancakes

Very delicate dish, allowed on a gluten-free diet. Even suitable for a child. Prepared as follows:

• Fresh liver (300 g) scroll through a meat grinder.
• Add chopped onion (1 pc.) pre-fried in vegetable oil to the minced meat.
• Add finely grated potatoes (1 tuber) there as well.
• Spice with s alt and pepper.
• Add 2 tbsp. l. cornmeal, mix thoroughly.
• Spoon into a frying pan lightly greased with vegetable oil. Fry for 2 minutes on each side.

By the way, pancakes can also be baked in the oven.

Carrot cake

It's really hard to live without sweets - the body needs glucose, and no one likes to constantly drink "empty" tea. You can make carrot cake, which is allowed on a gluten-free diet. The recipe is elementary. You will need:

• shredded carrots - 2 cups;
• eggs - 2 pieces;
• cornmeal - 2 cups;
• soda - 1 tsp;
• sugar - 0.5 cups.

Mix all of the above thoroughly, except for eggs - add them last in a whipped form. Divide the dough into 2-3 cakes (depending on the shape).

Then bake on special parchment paper for 10-15 minutes at 180°C. Then form a cake, smearing the cakes with jam, or better with sour cream.

Five Minute Salad

Now we will talk about a dish that is quickly prepared andeaten instantly. For the salad you will need:

• boiled potatoes - 400 g;
• pickled cucumbers - 200g;
• boiled carrots - 200 g;
• vegetable oil - 1 tbsp. l.;
• pepper, green onion and s alt to taste.

Chop everything and mix. Season with oil, better - pumpkin. Then the salad will acquire a stunning nutty flavor and a pleasant green hue.

Orange Cupcake

Another delicious, he althy and easy-to-make sweet to include in your gluten-free menu. You will need:

• rice flour - 170g;
• cane sugar - 100g;
• chicken eggs - 2 pcs.;
• butter - 150 g;
• s alt - 1 pinch;
• baking powder - 1 tsp;
• dried cranberries - 40g;
• orange - 1 piece;
• cognac - 2 tbsp. l.

First you need to extract 1 tbsp from an orange. zest and 30 ml of juice. Then pour cognac cranberries. Beat the butter with sugar, add the yolks, and then the flour. Pour in orange juice with zest, as well as already softened cranberries. Beat the whites in foam with s alt, mix the resulting mass into the dough. Definitely in 3-4 doses! You should get a fluffy and thick dough.

Put the mass into a mold, smooth it, and then send it to the oven, heated to 180 ° C. Bake for half an hour, maybe a little more. Then cool and sprinkle with powdered sugar. You can drizzle with icing and decorate as you wish.

Reviews

It is worth talking about them in the end. Having studied the leftabout the gluten-free diet reviews, you can see that people attribute the following nuances to its advantages:

• Quick weight loss.
• Quite a varied diet and a wide range of foods.
• Cleansing the body of toxins.
• General improvement.
• Skin Cleansing.

But, of course, there are also disadvantages. Namely:

• The need to constantly replenish vitamin B, iron and fiber.
• Mandatory control of the composition of products.
• Total rejection of traditional sweets and flour products.
• Limited range of gluten-free products. Because of this, the time it takes to cook meals increases.

In general, the difficulties are more of a psychological nature. And they are relevant for people who decide to adhere to restrictions in their own interests, and not for the purpose of treatment. For patients with celiac disease, the diet is habitual.