Going gluten-free can be life-changing for individuals with specific medical conditions. Not only does it help them manage symptoms, but it also improves their quality of life.
Although it may seem like a big change at first, going gluten free can be very simple with the right approach. Whether you choose to prepare the meals yourself or opt for a gluten free meal delivery right to your doorstep, you’re on the right track to a healthy and energetic lifestyle.
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Why should you go gluten free?
Going gluten free is a dietary choice for people with medical conditions related to eating gluten. By avoiding it, they can manage conditions like:
- celiac disease;
- non-celiac gluten sensitivity;
- wheat allergy;
- irritable bowel syndrome.
Celiac disease,an autoimmune disorder, is when the consumption of gluten damages the small intestine. People with celiac disease avoid gluten to prevent serious health consequences. Some of those conditions include malnutrition, anemia, and neurological issues, to name a few.
Non-celiac gluten sensitivity refers to people who get symptoms like those of celiac disease. However, they don’t experience the typical intestine damage that occurs with celiac disease. Hence, they most likely have gluten sensitivity. In that case, eating a gluten free diet can help them to ease the symptoms.
Wheat allergy is another gluten-related condition where people experience difficulties after consuming it. Although a wheat allergy is rare, it can cause skin rashes, difficulty breathing, or digestive issues. Once again, going gluten-free is the right call for those individuals.
Irritable Bowel Syndrome (IBS) is a disorder that affects the large intestine. It can cause discomfort in the form of bloating or changes in bowel habits. Multiple types of foods can trigger these difficulties, and gluten is one of them.
Although these may sound troublesome initially, adapting to a gluten free diet is very straightforward. In the following words, we’ll explain how to remove gluten from your diet with perfect substitutes.
How to go gluten free?
To go gluten-free, avoid foods and products containing wheat, barley, rye, and their derivatives. Adjust your diet by focusing on naturally gluten-free alternatives. That includes:
- rice;
- corn;
- quinoa;
- certified gluten free oats.
Of course, these are only a few examples of foods that have/don’t have gluten. Therefore, it’s important to keep educating yourself on a broader range of foods and their ingredients.
Gluten can be hidden in many processed and packaged foods. Read ingredient labels carefully to avoid accidentally purchasing those products. Look for gluten-containing ingredients and warnings.
When shopping, you should focus on whole foods which are naturally gluten free. That includes fruits, vegetables, lean protein, and dairy products.
Cross-contamination is another thing you should be wary of. If you live in a household where others consume gluten, you should take precautions to avoid it. Use separate cooking utensils, cutting boards, and kitchen appliances. Consider having designated gluten-free areas in your kitchen.
You can work with a dietitian specialized in gluten-free diets. They will ensure that your eating habits remain healthy and balanced without any gluten ingredients.
It would be best if you were extra careful when eating out. It would be best if you were extra careful when eating out. Inform the restaurant staff of your dietary needs. Many of them offer gluten free menus.
The safer option would be to cook at home. That will give you more control over the ingredients and lower the risk of cross-contamination. You can also opt for gluten free meal delivery services specializing in these types of menus.
Advantages of gluten free meal delivery
Gluten free meal delivery is among the best ways to stay safe and align with your meal plan. It eliminates the need to shop and cook meals, saving you time and effort in meal preparation.
Reputable meal delivery services have gluten free facilities to ensure there is no risk of cross-contamination. Furthermore, they’ll offer extensive menus to add diversity to your diet.
Another great advantage of a gluten free meal delivery service is catering to other dietary restrictions. It is not uncommon for people with gluten sensitivity to experience discomfort from other types of foods. Jetfuelmeals enables you to choose any ingredients you want to remove from your diet and comply with your dietary needs.
For people with gluten sensitivity, a gluten free meal delivery service provides peace of mind, knowing that each meal is safe to consume.
Gluten free meal plan
If you prefer to cook your meals, here are a few ideas for a full day of eating with foods that don’t contain gluten.
Breakfast: Greek yogurt parfait
Ingredients:
- one cup Greek yogurt (make sure it’s gluten free);
- half a cup of fresh mixed berries (strawberries, blueberries, raspberries);
- two tablespoons gluten-free granola;
- one tablespoon of honey.
Instructions:
Layer Greek yogurt, mixed berries, and gluten-free granola in a glass or bowl. Drizzle honey on top for added sweetness.
Lunch: Spinach and feta quinoa salad
Ingredients:
- one cup cooked quinoa;
- one cup baby spinach leaves;
- a quarter cup crumbled feta cheese;
- two tablespoons lemon juice;
- one tablespoon olive oil;
- salt and pepper to taste.
Instructions:
Combine cooked quinoa, baby spinach, and crumbled feta cheese in a bowl. Drizzle with lemon juice and olive oil. Toss to combine the added salt and pepper.
Dinner: Lemon garlic baked salmon
Ingredients:
- two salmon filets;
- two tablespoons olive oil;
- juice of half a lemon;
- two garlic cloves, minced;
- salt and pepper to taste.
Instructions:
Preheat your oven to 375°F (190°C) and prepare a baking sheet by lining it with parchment paper. Next, place the salmon filets on the prepared baking sheet. Mix olive oil, lemon juice, minced garlic, salt, and pepper in a bowl. Drizzle the mixture over the salmon filets. Bake in the preheated oven for 12-15 minutes or until the salmon is cooked through. Serve the lemon garlic baked salmon with your favorite gluten-free side dish.
These are a few simple meals you can prepare at home. These recipes are easy, cost-effective, and you can quickly prepare them. Hence, if you are skilled in the kitchen, it can be a viable option alongside gluten free meal delivery.
Please remember that some of these ingredients may have traces of gluten, so reading the label is crucial. Always choose products you are 100% sure are gluten free.
Final thoughts
Switching to a gluten free lifestyle can be daunting, but with these tips, you’re bound to reach success. Understand the sources of gluten and explore naturally gluten free options like fruits, vegetables, and gluten free grains.
Always separate your kitchen tools and equipment to avoid cross-contamination when preparing your food. Of course, you can always switch to a gluten free meal delivery for convenience and safety.
Remember, a balanced and well-planned gluten free diet can be both delicious and nourishing.