Gluten intolerance is called celiac disease. It is an autoimmune disease. It causes atrophy of the lining of the small intestine if you eat foods with gluten and wheat. A growing percentage of humanity suffers from it. Celiac disease develops in 1 in 133 people.
The bad thing is that many people with this disease do not get tested, which is why young people today are 4 times more likely to develop celiac disease than their peers 60 years ago.
Due to the growing trend of the percentage of people looking for non-wheat foods and gluten-free products, more and more companies are starting to pay attention to this factor.
In the last 3-4 years, the food market still lacked foods and products for people with this problem. Nowadays, however, the variety of foods is increasing every minute. There is a trend towards an increasing variety of foods, goods, companies and fruit and vegetable stores that cater to those with wheat and gluten intolerance. This greatly facilitates the diagnosis of those affected, as well as helping in the preparation of an appropriate coeliac diet.
When choosing your menu, keep in mind that any food can become glutenized if prepared with gluten. The surest way to avoid it is by consuming processed foods. The foods listed below are in their natural state and are gluten-free.
Vegetables
Vegetables are best for you. It is good to eat them fresh, stewed or boiled. Not recommended breaded or fried. When consuming with sauces, check in advance whether there is no gluten in their composition.
The safest vegetables among gluten-free foods:
Artichokes, arugula, asparagus, avocados, beans, beets, broccoli, Brussels sprouts, cauliflower, cabbage, carrots, celery, corn, cucumbers, eggplant, garlic, green beans, kale, lettuce, mushrooms, okra, onions, parsley, peas, peppers, potatoes, squash, radishes, spinach, sweet potatoes and turnips.
Fruits
Both vegetables and fruits are gluten-free. Again – if they haven't gone through some sort of processing.
The raw and safest fruits are:
Apples, apricots, bananas, blackberries, blueberries, guavas, melon, cherries, cranberries, gooseberries, figs, kiwis, lemons, pears, tangerines, mangoes, peaches, oranges, passion fruit, papaya, watermelons, strawberries, raspberries, plums, pineapples.
Meat
Meat is also gluten-free. However, you should avoid breaded or fried meat, and be careful with sauces - they almost all have gluten. The consumption of grilled, baked and boiled meat is recommended. You can combine with a homemade gluten-free sauce or from gluten-free flour.
Suitable meats are:
Beef, chicken, goat, goose, pork, lamb, quail, duck and rabbit meat.
Dairy products
Dairy products are suitable for you: butter, cheese (except blue cheese), eggs, yogurt and milk.
And since grain products, such as bread, flour, pastries and other products made from wheat, barley, rye, oats, are gluten-free, you can replace them with potato flour, rice flour, buckwheat flour, corn, linseed, pea, soybean and tapioca flour.
