Gluten-Free Diet – Recipes, Guidelines, Meal Plan
A gluten-free diet is an elimination diet that has gained considerable popularity among consumers. It is a way of eating that removes from the daily menu all products containing gluten, a substance often associated with healthy eating. But is this association really justified? What should you eat on a gluten-free diet? Who should follow a gluten-free lifestyle and when? What does a gluten-free meal plan look like?
Table of contents
What is gluten?
Gluten is a group of plant proteins, glutenins and prolamins, naturally found in grains, responsible for the elasticity, stretchiness, and texture of food products. These storage proteins serve as nutrient reserves and are present in grains such as wheat, rye, and barley.
Depending on the type of grain, different gluten fractions can be identified - wheat contains gliadin, barley contains hordein, and rye contains a fraction known as secalin.
Because gluten has many desirable properties in food processing, it is widely used in the production of food products - in some foods, like bread, gluten occurs naturally, while in others, like deli meats or sweets, it may be added artificially to improve technological properties.
Gluten-free diet - what is it?
A gluten-free diet is an elimination diet that removes from the daily menu all foods considered sources of gluten.
This way of eating excludes foods containing wheat, rye, barley, and sometimes also oats, which, while naturally gluten-free, can be contaminated with gluten in the field or during processing.
Gluten-free diet - who is it for?
A gluten-free diet is essential for people with celiac disease - an autoimmune disorder marked by chronic inflammation of the small intestine. It can develop at any age and lasts a lifetime. It is currently the only effective treatment for patients, helping reduce the risk of chronic inflammation, damage to the intestinal lining, and malnutrition, while also supporting the regeneration of intestinal villi.
This diet is also recommended for those allergic to gluten, those with wheat allergy, or those suffering from dermatitis herpetiformis, the skin manifestation of celiac disease, which is a chronic autoimmune blistering condition. It may also benefit individuals diagnosed with non-celiac gluten sensitivity or gluten ataxia.
Although a gluten-free diet is increasingly promoted by celebrities and influencers, for healthy people without intolerance or allergy, gluten is not a harmful protein group. Using a gluten-free diet as a weight-loss method also makes little sense - weight reduction can be achieved through a healthy, balanced diet with an appropriate caloric deficit.
Gluten-free diet - what to eat?
On a gluten-free diet, you can eat any products that do not contain gluten. This includes gluten-free grains and pseudocereals such as:
- corn,
- rice,
- buckwheat,
- millet,
- quinoa,
- amaranth,
- sorghum.
You can also enjoy dried legumes, potatoes, millet groats, vegetables, fruits, plant-based fats, nuts, and unprocessed meat, fish, and cold cuts that do not contain gluten. Dairy and dairy products, as well as items labeled with the crossed grain symbol (indicating they are gluten-free), are also allowed.
Gluten-free diet - what not to eat?
On a gluten-free diet, you must avoid grain products made from wheat, rye, and barley. Foods made from spelt, as well as couscous, semolina, and bulgur, are also prohibited.
It’s best to avoid breaded dishes, cold cuts containing gluten-based additives, milk drinks with barley malt, and dairy desserts containing grains. Grain coffee, beer, regular baking powder, and soups or sauces thickened with gluten flour are also off-limits.
Special caution should be taken with oat products, as they may be contaminated with gluten - only choose oats labeled as gluten-free.
Gluten-free diet - sample meal plan
While the concept of a gluten-free diet seems simple - just eliminate products with gluten - in practice, it can be challenging, especially for beginners who are unsure about allowed and prohibited foods.
That’s why “gluten-free diet weekly meal plan” is a commonly searched topic and can be helpful for those starting this lifestyle or lacking recipe ideas. Here’s an example gluten-free menu:
Breakfast - quinoa porridge with fruit
Ingredients:
- 50 g quinoa,
- 120 ml milk,
- ½ banana,
- a handful of blueberries,
- ½ pear,
- a pinch of cinnamon.
Preparation:
Rinse the quinoa under running water, then place it in a pot, cover with milk, and cook covered for about 10 minutes. Transfer the cooked quinoa to a bowl. Add sliced banana, peeled and diced pear, cinnamon, and washed blueberries. Mix everything together.
Second breakfast - cottage cheese with vegetables
Ingredients:
- 1 pack cottage cheese,
- 4 cherry tomatoes,
- ½ cucumber,
- 1 tsp chives,
- ¼ yellow bell pepper.
Preparation:
Place the cottage cheese in a bowl. Wash the vegetables. Add finely chopped chives and quartered cherry tomatoes. Peel and dice the cucumber, then add to the bowl. Dice the bell pepper and combine with the other ingredients. Mix well.
Lunch - brown rice with chicken and vegetables
Ingredients:
- 100 g chicken breast,
- 50 g brown rice,
- 1 red bell pepper,
- 1 carrot,
- 50 g green peas,
- 1 onion,
- ½ broccoli,
- 1 tbsp rapeseed oil,
- favorite seasonings.
Preparation:
Wash, pat dry, and dice the chicken, then season it. Peel and chop the onion, sauté in a pan, then add the chicken and cook through. Cook the rice according to package instructions, then add it to the pan and mix. Wash the vegetables. Cook the broccoli, carrot, and peas. Dice the bell pepper. Add all vegetables to the pan with the chicken and rice, stir, and heat through.
Afternoon snack - raspberry coconut smoothie
Ingredients:
- 150 ml natural yogurt,
- 2 handfuls raspberries,
- 1 tbsp shredded coconut.
Preparation:
Wash the raspberries. Blend all ingredients until smooth.
Dinner - beetroot and sweet potato salad
Ingredients:
- 1 beetroot,
- 1 sweet potato,
- a handful walnuts,
- a slice of feta cheese,
- 1 tsp rapeseed oil,
- favorite seasonings,
- ½ broccoli,
- 1 slice gluten-free bread.
Preparation:
Wash, peel, and slice the beetroot and sweet potato. Place in a baking dish, drizzle with oil, and sprinkle with seasonings. Bake at 180°C (356°F) for 20 minutes. Transfer baked vegetables to a plate, add walnuts and diced feta, and mix. Serve with a slice of gluten-free bread.
Gluten-free diet - effects
For people with celiac disease, dermatitis herpetiformis, non-celiac gluten sensitivity, or gluten allergy, a gluten-free diet can help alleviate or eliminate gastrointestinal symptoms such as bloating, nausea, gas, abdominal pain, and diarrhea. It may also improve skin conditions.
In people with celiac disease, a gluten-free diet can reduce inflammation and help regenerate intestinal villi. By improving small intestine function, it can also enhance nutrient absorption, positively affecting nutritional status.
Gluten-free diet - side effects and contraindications
A poorly balanced gluten-free diet can lead to nutrient deficiencies. Gluten-free eating may result in inadequate intake of dietary fiber, calcium, iron, magnesium, and folic acid - nutrients often supplied by gluten-containing grains. This can contribute to constipation and, in some cases, undesirable weight changes.
Studies also suggest that a gluten-free diet may increase daily fat and cholesterol intake. It can alter gut microbiota, reducing the number of beneficial bacteria.
For people who suspect they have celiac disease, eliminating gluten too early can make diagnosis more difficult, so removing it without medical guidance is not recommended.
Bibliography: