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What are the Factors to be Considered for a Gluten-free Diet?


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Making a gluten-free diet at home is relatively easy since it only requires some small adaptations.

“When you have just been diagnosed with gluten intolerance it seems that having a healthy and pleasant diet is impossible”.

However, making a gluten-free diet only requires some small adaptations. What is really complex is usually to get used to the idea that you will have to eliminate certain foods from your menu. Therefore, making a total elimination of these foods is the key to success. The fewer temptations you have on hand, the easier it will be for you to make a gluten-free diet. Take these first steps and start your new lifestyle successfully.

Do a Total Cleaning of Your Kitchen

We do not mean a toilet, but it never hurts. Actually we talk about eliminating from your kitchen everything that has gluten and that you should no longer consume. Among the products on this list are:

  • Commercial condiments
  • Flours ready to prepare breads and cakes.
  • Breads and normal cookies.
  • Flours with gluten of any kind.
  • Non-integral pasta and rice

Also, it is recommended that you eliminate those utensils that are used to prepare foods with gluten. An example is the bread toaster. It may seem extreme, but usually gluten-free foods do not require these appliances. Now, we do not say that you throw everything away. Try to donate or give them to friends and family to take advantage.

Equip Your Kitchen with Appropriate Products to Make a Gluten-Free Diet

Once you have removed all the gluten from your kitchen, it may look really empty. Luckily, there is now a whole industry around this condition. This translates into products designed especially to successfully nourish gluten-free. Ideally, you should start by buying fresh foods, such as fruits, natural oils, fresh or dried spices and vegetables. Then, complement with some commercial options but try to be few. By having your kitchen well equipped, it will be easier to think of a menu and solve the problem of food.

Among the foods that are advisable to have are:

  • Fresh fruits in season.
  • Lean meats and some organ meats.
  • Fresh vegetables.
  • Oats both in flakes and in flour.
  • Flours without gluten to prepare breads and cakes at the moment.

Open Your Mind and Palate to New Products and Experiences

Making a gluten-free diet will force you to include new flavors and textures in your diet. Whenever this happens, regardless of the reason, we may experience a bit of reluctance. However, it is important that you experiment as soon as possible. Think that the faster you do it, the sooner you will adapt to the changes and the less hunger and discomfort you will experience. Our suggestion is that most of your food includes foods that you already know and that are fresh. For example, you could prepare a fresh salad and accompany it with oatmeal cookies or salted quinoa toast. By having something you already know, the barrier to accepting cookies will be less.

Learn to Read Labels

When making a gluten-free diet it is important that you know that some foods may contain this element even if you believe otherwise. The first thing that can happen is that they label the products as gluten-free when they have a minimum quantity. To make sure that is not the case, read the list of ingredients. Sometimes gluten appears at the end because it is minimal. However, it is still present and it is better to avoid it. Another reason to read labels that trademarks process a large number of products. During these processes, some ingredients can be mixed in small quantities. Therefore, it is important that you read the labels to identify any message about it. When this possibility exists, the marks add a legend making reference to the possibility of such cross-contamination.

Learn to Eat Gluten-Free Outside the Home

Making a gluten-free diet at home is relatively simple. But to do it outside, implies a great effort that begins by knowing what foods are allowed. If you have questions, you can always ask the waiter to ask for a suggestion.

Just pay attention and if you notice that you do not know much about gluten-free foods, choose options with vegetables. Unfortunately, not all waiters are so careful with the subject and may suggest something that is not appropriate.



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