How to Get Gluten from Food: Check out 4 Essential Tips

Gluten sensitivity and celiac disease are challenges faced by approximately 2 million Brazilians. Fortunately, more information is being released about this chronic condition enabling a greater space of food offerings for the group. It is now possible to consume several gluten-free foods to maintain their quality of life. In this list we have gathered 4 tips to help you remove gluten from your diet, as well as gather recipes and menu options to make your food more suitable; check below.

Symptoms of intolerance/gluten sensitivity

Discovering gluten intolerance is really a challenging process, as well as discovering any food intolerance, as we approach in another content telling the story of Talita and her daughter Tainá, in ‘Food Allergies: the formula of healing is mother’ love.” In these situations, especially in cases where intolerance is discovered as a baby, several laboratory tests, exclusion testing and food reintroduction and several consultations with health professionals are needed.

Symptoms of intolerance and sensitivity to gluten vary for each individual and can manifest in different forms. Here’s a list of topics of the main symptoms that may indicate whether a person has a sensitivity or is gluten intolerant:

1. Gastrointestinal problems: The most common in people with gluten sensitivity or intolerance, symptoms include abdominal pain, bloating, gas, diarrhea, constipation, nausea or vomiting after eating gluten-containing foods;
2. Fatigue and weakness: Due to the lesions caused in the intestine, individuals begin to have little absorption of nutrients causing feelings of excessive tiredness, lack of energy and weakness;
3. Mood disorders: The body feels and the mind too, in some people pain and discomforts can result in changes in mood, irritability, anxiety and even depression;
4. Recurrent headaches: Recurrent migraines or headaches may be triggered by gluten intake in intolerant people.
5. Skin problems: In response to gluten intake in people with intolerance or sensitivity may develop rashes, itching, eczema or herpetiteform dermatitis;
6. Muscle and joint pain: Sensation of pain or stiffness in the joints, as well as muscle pain, due to weakness caused by malabsorption of nutrients;
7. Neurological symptoms: Some people may experience neurological symptoms, such as tingling or numbness in the hands and feet, lack of balance, difficulty concentrating, or memory loss.

If these symptoms manifest in you or your child, see a doctor to guide you correctly, perform laboratory tests and thus ensure a higher quality of life.

What is the Gluten-Free Diet?

The gluten-free diet is a form of food, which aims to completely exclude foods that have gluten and its derivatives in its composition. It is essential for people who have protein sensitivity or who have celiac disease (gluten intolerance).

Know everything you need to know about gluten-free eating and had no one to ask.

3 Benefits of a Gluten-Free Diet

A gluten-free diet can save lives and confers a much higher quality of life for people who are sensitive to gluten or celiac disease.

1. Improvement of digestive symptoms: Those who have celiac disease or sensitivity to gluten, avoid it contribute to the relief of gastrointestinal symptoms, allowing the recovery of the intestine and the reduction of inflammation caused by the condition improving its digestive functioning.
2. In people with celiac disease, gluten damages intestinal villi, making nutrient absorption less effective. The gluten-free diet contributes to the health of the carrier of the condition.
3. Control of health condition: It is a way to control the condition and prevent continuous damage to the small intestine, in addition to reducing the uncomfortable symptoms associated with this sensitivity.

Does gluten-free diet lose weight?

Following the gluten-free diet in situations where the individual does not need and still without medical advice can be harmful. In addition, there is no scientific evidence that relates weight loss to restriction of gluten foods.

Wheat-based foods, which contain gluten, can also provide essential nutrients such as fiber, B vitamins and minerals. Therefore, for people without intolerance or sensitivity to gluten, there is no need to avoid gluten unless it is a personal choice or there is specific medical recommendation.

How to Get Gluten from Food

1. Foods to Avoid

Food	Prefer	Avoid
Drinks with you to the Is	Water, coffee, tea, fruit juice or lemonade	Fruit powder, cocoa powder, beer, gin, whiskey and certain instant coffees.
Desserts	All made at home with gluten-free ingredients	All industrialized without free gluten proof
Fats	Margarine, butter, oil and animal fats.	Industrialized sauces and creams
Cereals	Rice and pure corn.	Wheat flour, oatmeat, wheat germ, corn cereals or cereals with malt.
Baves	All with rice flour, moreena, tapioca or soy.	All those made with wheat, rye, barley, oats, wheat bran, wheat germ or malt.
Vegetables	All fresh and canned.	Prepared with flour or industrialized.
Potatoes	Potatoes, sweet potatoes, yams and rice.	Preparations of industrialized potatoes.
Meats and Proteins	Fresh meats in general, poultry, seafood, fish, Swiss cheese, cream, cheddar, parmesan, eggs, dried white beans or peas.	Industrialized and meat preparations.
Soups	Meat and vegetables.	Miojo, canned and industrialized.

This table can help you to assemble your menu and guide your food with a higher quality. Also take care of cross-contamination, so avoid processed foods.

2. 2. Alkaline foods to improve detoxification process

Much information related to the adoption of alkaline foods to detoxify celiacs is disseminated on the internet. However, there is no scientific evidence of the effectiveness of alkaline foods to detoxify the body.

The concept of “alkaline foods” is based on a theory that certain foods can affect the body’s pH and influence health. But, the human body has sophisticated mechanisms to maintain a balanced and stable pH, regardless of food. This way, look for medical and nutritional guidelines to bring real benefits in your diet.

3. Example of menu for gluten-free diet

Breakfast of the morning	Lunch	Snack of the Afternoon	Dinner
Option 1: Tapioca stuffed with white cheese and tomatoes.	Option 1: Green room with grilled chicken breast, steamed vegetables and brown rice.	Option 1:Mix of nuts and dried fruit.	Option 1: Grilled chicken breast with quinoa and roasted vegetables.
Option 2: Fruit Smoothie with vegetable milk, accompanied by a portion of gluten-free granola.	Option 2: Fillet of baked fish with sweet potato puree and sautéed vegetables.	Option 2: Lactose-free yogurt with fresh fruit and seeds.	Option 2: Salmon to lemon sauce and steamed broccoli.
Option 3: Vegetable omelette with a slice of gluten-free bread.	Option 3: Zucchini spaghetti with homemade tomato sauce and meat meatballs.	Option 3: Gluten-free cereal bar	Option 3: homemade beef or chickpeas burger in gluten-free bread, accompanied by salad.

For greater food satisfaction, adapt the options according to your personal preferences and nutritional needs. Do not forget to always check the labels of food to ensure that they are free of gluten and choose brands of trust, such as Tainá Alimentos or other brands references in gluten-free products when shopping in health stores, supermarkets or e-commerce. Choosing trust marks that have strict processes in their preparation, is necessary to avoid the purchase of food that has undergone cross contamination.

4. 4. Where to Find Gluten-Free Foods

Having celiac disease or gluten sensitivity is a very restricted, but it is not the end of the world. Thinking well, “restriction” is just one way of perceiving the condition. Fortunately industries, health food stores and supermarkets are investing in the celiac public and providing varied food for this group.

Today it is possible to find numerous chains of large supermarkets with sessions aimed at celiacs, in addition to the natural products houses that have a wide variety of brands with products with references in quality and preparation care, such as Tainá Alimentos; industry that every day seeks to bring new food options to people with some restrictive diet through a careful process to avoid cross contamination.

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There are several recipes and options in the market, large brands have also sought to suit the needs of celiacs. Therefore, the “restriction” although it causes a lot of pain, it also offers the possibility of knowing, preparing and eating hundreds of other foods. We recommend that you test recipes, try various products and brands and choose in the end, the options that have the most flavor for you.

3 Recipes without Gluten

Gluten-free recipes consist mainly of food preparations where the use of wheat flour, rye or oats are used, since these cereals contain gluten. Here are three gluten-free recipes:

1. Banana and oat pancakes

Ingredients: Ingredients:

• 2 ripe bananas;
• 1 cup of gluten-free oats;
• 2 eggs;
• Pella in cinnamon powder;
• Coconut oil to grease the frying pan;

Instructions:

1. In a bowl, knead the ripe bananas until a creamy consistency;
2. Add the gluten-free oats and eggs to the bowl and mix well until it forms a homogeneous mass;
3. Add a pinch of cinnamon powder and mix again;
4. Heal a non-stick frying pan over medium heat and r it with a little coconut oil;
5. Pour about 1/4 cup of dough into the pan to form each pancake;
6. Cook for about 2-3 minutes on each side, until doura;
7. Repeat the process with the rest of the mass.
8. Serve hot and enjoy. It yields approximately 8 pancakes.

2. 2. Cake without Gluten

Ingredients: Ingredients:

• 2 cups gluten-free flour (can be a ready-made blend or a combination of rice flour, cornstarch and potato starch)
• 1 1/2 teaspoon baking powder
• 1/2 teaspoon sodium bicarbonate
• 4 tsp salt
• 1 cup of sugar
• 1/2 cup melted butter or vegetable oil
• 3 eggs
• 1 teaspoon of vanilla extract
• 1 cup of milk (can be cow’s milk, vegetable milk or lactose-free milk)

Instructions:

1. Preheat the oven to 180oC. Use a cake with butter or use parchment paper to line the bottom.
2. In a large bowl, mix the gluten-free flour, baking powder, baking soda, and salt. Reserve.
3. In another bowl, beat the sugar and melted butter (or vegetable oil) until you get a creamy mixture.
4. Add the eggs, one at a time, beating well after each addition. Add the vanilla extract and mix again.
5. Gradually add the dry ingredients to the sugar and egg mixture, alternating with milk. Mix until you get a homogeneous mass.
6. Pour the dough into prepared form and smooth the surface with a spatula.
7. Bake in the preheated oven for about 30 to 35 minutes, or until a toothpick inserted in the center of the cake comes out clean.
8. Remove from the oven and let the cake cool in shape for a few minutes. Then transfer to a cooling grill to cool completely.
9. After cooling down, you can decorate the cake as you like, with icing, fresh fruit, melted chocolate or any topping of your choice.

3. Bread without Gluten

This recipe allows personalization of your bread by adding seeds or grains to the dough, such as chia, flaxseed or sunflower. You can customize the bread by adding seeds or grains to the dough, such as chia, flaxseed or sunflower. It is also possible to perform different variations of bread, such as carrot bread, potato bread or herbal bread, adding these ingredients to the dough.

Ingredients: Ingredients:

• 1/2 cups of gluten-free flour (can be a ready-made mixture or a combination of rice flour, potato starch, sweet sprinkle and sour sprinkle);
• 1 tablespoon of dried organic yeast;
• 1 teaspoon of sugar;
• 1 teaspoon of salt;
• 2 tablespoons of olive oil;
• 1 cup of warm water;
• 3 eggs;
• 1 teaspoon of apple cider vinegar (optional).

Instructions:

1. In a small bowl, dissolve the yeast and sugar in warm water. Let it sit for about 5 minutes, until the mixture starts to foam;
2. In a large bowl, mix the gluten-free flour and salt;
3. Make a hole in the center of the flour mixture and add the olive oil, eggs and apple cider vinegar (if using it). Pour the baking mixture on top;
4. With a spoon or a spatula, mix the ingredients until a sticky dough;
5. transfer the dough to a form of bread previously greased with olive oil or lined with parle paper;
6. Cover the shape with a clean dish cloth and let the dough rest in a warmed place for about 1 hour, or until it grows and bends in size;
7. Preheat the oven to 180oC;
8. Take the bread to the preheated oven and bake for about 40 to 45 minutes, or until golden and make a ocche sound when it is beaten at the bottom;
9. Remove the bread from the oven and let it cool completely before slicing.

Note: I’g you

Gluten-free flours can vary in their absorption of liquids. If necessary, adjust the amount of water in the recipe to get a proper pasta consistency and savor your gluten-free bread!

Conclusion: how to get gluten out of the diet.

Withdrawing gluten from food is essential for people with protein sensitivity and patients with celiac disease. The gluten-free diet contributes to the quality of life of these people, however, the challenges are immense for those who need to follow this food restriction and include from cross-contamination to the gathering of a wide variety of products. To be able to remove gluten from your diet or from your child’s diet, we’ve put together some suggestions:

1. Learn which foods contain gluten: and familiarize yourself with hidden sources of gluten in processed products such as sauces, spices, and baked goods. Also, explore alternative foods and without glut. Although it is a restrictive diet, it is possible to find a variety of delicious products that will not harm you;
2. Read the labels: When shopping, check food labels to identify whether or not they contain gluten. Looking for terms like “contains gluten” or “may contain traces of gluten.” If you find products that indicate the existence of gluten, run away!;
3. Choose natural foods: Prioritize fresh and natural foods, they will help you in your new diet.
4. Be aware of cross-contamination: Avoid cross-contamination when preparing and storing gluten-free foods in your home. If you live with someone who has celiac disease, or if you have the disease, take care of utensils and avoid contact with surfaces that have gluten contact. Use clean kitchenware and be aware of possible contamination in restaurants or social events.
5. Seek professional guidance: Consult a doctor and nutritionist for appropriate and personalized guidance. To make your diet even more satisfying.