Gluten Free Living

See How It Is Done.

Find Simple Swaps for Beloved Food Staples

A gluten free diet has become more trendy and popular than ever. The reasons for the diet can be a medical necessity or a personal lifestyle choice. Gluten is a protein found in wheat, barley, and rye. If ingested by a person with Celiac disease, the protein can cause alarming damage to the small intestine. Some people may also have intolerance or sensitivity to gluten and experience rashes and digestive discomfort.

The ones who choose to follow a this lifestyle do so for weight loss and to improve their overall well-being. No matter the reasons for the participants’ diet, the availability of gluten-free products is getting easier. Focusing on proper nutrition when following this diet regime is essential because it is easy to become deficient in vital nutrients. Seeing a doctor or dietitian is necessary for attaining adequate guidance. Let’s learn more.

Shopping for Gluten-Free Food

Switching to a gluten-free diet can seem daunting; however, it is manageable with patience and practice. Gluten-free products are generally more expensive than regular grocery store items. Sticker shock might ensue! Also, be prepared for taste, smell, and texture changes, which can take some getting used to.

Many staple food items can be found at farmer’s markets, high-end grocery stores, specialty bakeries, organic markets, and possibly local grocers. Look for whole food products. Not everything labeled gluten-free actually is. Ask for the gluten-free menu at a restaurant or talk to the server or waiter to discuss options. Sometimes, gluten-free eaters will need to prepare their food ahead of time and carry it with them. This idea is also practical when going camping or traveling.

Here is a listicle of handy and everyday things to be aware of when following this diet

Mindful Tips

Adopting this specialised diet requires removing all sources of gluten from meals, snacks, and some beverages.
Be mindful of ingredients: bread, pasta, sauces, marinades, salad dressing, and processed foods.
Where and when possible, utilise rice, potatoes, sweet potatoes, corn, beans, and legumes.
Be in pursuit of good proteins. Make the most of eggs, fish, poultry, and beef.
Eat nuts and seeds. Learning to use nut and seed flour will become a constant companion when baking.
Remember, fresh fruits and vegetables are best. Canned, dried, or frozen are also okay. Mix them with other food products, try a new recipe, or create one.
Give Quinoa a try. It is a gluten-free whole grain that is nutritionally dense.
Remember, dairy products are good sources of protein and are naturally gluten-free.
Herbs and spices can brighten up and expand the flavour of any meal. Gluten-free food doesn’t have to be tasteless and boring.
Tapioca, brown rice, and sorghum. In gluten-free recipes, these items are substitutes for gluten in bread, pasta, and cereals.
Gluten-free breads, rolls, cookies, and cakes stay longer in the freezer. They do not have the same preservatives as regular store products.
Never, never double a baking recipe! Gluten-free baked goods have different bake times, elevations, and temperature requirements. Cooking in small batches or the recommended is best to get the food chemistry right. Always follow the instructions in the letter when creating baked goods from a box.

Warning

Beware of cross-contamination risks in restaurants and at home. There are potentially hidden sources like food coloring, emulsifiers, and stabilizers. Always read labels and menus. Watch out for warnings like “manufactured in facility that processes wheat.” If there are questions, talk to experts (waiters, serves, cooks, or chefs) and manufacturers of processed products. Separate pans, utensils, dishes, scoops, toasters, and measuring cups may be needed at home. It would depend on how sensitive a person is to gluten.

Snack Foods and Confections

Main meals and whole foods are only one part of a gluten-free diet. Consider the snack food and confections category. Even the most precise healthy eater likes to snack on sugar—at least once in a while. Lucky for gluten-free eaters, most candy and soft drinks are and clear. Watch out for some licorice and ice cream! They could have wheat flour or malt in them. Malt is a sweetener derived from cereal grains. Read the labels closely.

Tortilla crisps, plain Lays, or Ruffles are nice and crunchy options with a sandwich or as a snack. Dieters choice.

Dark chocolate, nuts, seeds, and dried fruits are good, wholesome snack choices. Walnut Tree has fabulous snacking options at walnut.gifts. They sell a wide variety of gluten-free goodness. Try their kilo bags of dried fruits and nuts, which are £18 a piece. Amazon at amazon.com has a broad selection of gluten-free snack items, too.

Alcohol Diet

Many beers and wines are not gluten-free, either. Learn how alcohol products are produced and find out the ingredients before consuming them. No one really expects a tummy ache from these beverages.

This diet can be medically necessary or a personal choice. Considering nutrition, fiber, and protein, a gluten-free diet will always be required. If not managed well, dieters may become nutritionally deficient. Newbies should be prepared for taste, smell, and texture changes to their food. They should also pad their monthly budget. This blog has explored mindful eating tips and explained where to find hidden sources of gluten. Dieters must become diligent label readers and under their food sources adequately. The diet can be beneficial to more than just people with Celiac disease.

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Supplied under own brand or white label to prestigious stores, palaces, castles, stately homes, garden centres, delicatessens, farm shops, hamper companies, department stores and gift shops.

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Our charitable contributions

Walnut Tree supports Future Dreams Breast Cancer Charity with dried fruit for their care packages. www.futuredreams.org.uk

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Gluten Free Living: Let’s See How It Is Done and Find Simple Swaps for Beloved Food Staples