7 Easy Ways to Reduce Gluten in Diet

Gluten can be referred as protein found in the seeds of the wheat. It helps to nourish plant embryos at the period of germination and later enhances the elasticity of dough which increases the chewiness of baked wheat products.

Gluten is also found in other cereals like barley, rye and different crossbreeds. You must be wondering why you should reduce gluten in your diet? Firstly, let’s learn about the negative effects of gluten in your body.

However, this protein composition is not necessarily bad for your body, but some people are incapable to tolerate gluten which leads to an abnormal immune response of your body. This gluten intolerance can give birth to celiac disease which includes symptoms like fatigue, joint pain etc.

The natural medication that should be considered as the first option is to reduce gluten intake in your diet through subsequent methods:

reduce gluten in diet1. Consult a Dietician

To begin with reducing gluten in your diet, consultation with your health provider is necessary. With proper diet chart recommendation start to eliminate gluten enriched products in your diet for 1 week or 1 month. You can also maintain a chart of everything you eat. The next step would be to reintroduce gluten products in your diet and chalk out the reactions to identify whether you have digestive problem with gluten or not.

2. Avoid Breads

Breads can be identified as one of the most important source of gluten. Hence you need to avoid or lessen the amount of bread you intake. Though you can opt for gluten free breads but you must keep in knowledge about these bread as they do not consist of the similar nutrient values as they are made of fillers and preservatives like sugar and salt.

3. Get Gluten Substitutes in your Diet

You have to replace gluten enriched cereals like semolina, barley, kamut with corn, rice, beans, quinoa and buckwheat. Though overall reduction of carbohydrates can be beneficial for some people, but children and athletes have to incorporate healthy grains in their diet while reducing gluten grains.

4. Go for Low Carb Diet

If you are gluten sensitive then low carbohydrate diet will be beneficial for you. Incorporation of root vegetables in diet like carrot, beetroot, sweet potatoes, turnips will assist you to rid out of the effects of gluten in your body.

5. Avoid Packaged Foods

Opt for homemade soups or chicken preparations as most of the canned food products are processed with wheat flour which consist of high amount of gluten.

6. Be Careful While Choosing Animal Protein

Marinated fish or chicken are considered as gluten source. Another source is bread batter covered fish or meat. Hence if you are prone to gluten sensitivity then exclusion of these food products from your diet will be preferable.

7. Eat Lots of Fruits and Veggies

Inclusion of plenty of fruits and vegetables in your diet would be highly recommended to meet up the gap occurred due to the reduction of gluten food products. To nurture your health with proper nutrients, foods enriched with riboflavin, calcium, iron, thiamin, folate and niacin are essential. Green leafy vegetables, broccoli, mushrooms, almonds, legumes, avocadoes, asparagus, eggs, oranges, pork, sunflower seeds, dates, apricots, figs etc are also recommended.

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