Gluten-Free Diet: A Step-By-Step Guide

What is Gluten?

Gluten is a type of vegetable protein found in wheat, barley and rye and is insoluble in water^[1]. It is derived from the Latin word “glue” because it creates a sticky web-like consistency when ground into flour and mixed with water. Thanks to its sticky consistency, it helps the bread to ferment and makes it rise during baking. At the same time, it gives the bread a flexible structure, creates a chewy texture and increases its satiety^[2]. It is used in the food industry to increase the durability of the product and extend its shelf life. In addition, it is widely found in the cosmetics industry, play dough and toothpaste, mouthwash, pharmaceutical industry and food supplements^[3]. The retiform, sticky structure of gluten can be difficult to digest by the body and may cause gastrointestinal problems in some people. Reactions may develop in the body after a person consumes foods containing gluten. The most severe reaction developed by the body is defined as “celiac” disease. Celiac disease, an autoimmune disease that affects the immune system, can seriously damage the intestines^[4].

Which Foods Contain Gluten?

Gluten is included in all foods containing wheat, barley and rye, as well as some wheat-based products such as bulgur, semolina, triticale, malt and brewer’s yeast. It is very difficult to completely avoid gluten because it is present in the structure of many products in the food, pharmaceutical and cosmetic industries. In order to fully implement a gluten-free diet, it is important to know the foods that contain gluten. The most commonly consumed gluten-containing foods are:

• Bread types such as white bread, whole wheat bread, rye bread
• Wheat-based products such as pasta, bulgur and couscous
• All wheat-based pastries such as cakes, cookies, pizza, pastries, bagels, donuts, instant soups
• Processed foods such as candies, muesli bars, biscuits and crackers, ready-made foods, chips, roasted hazelnuts, packaged ready-made foods, popcorn
• Ready-made sauce types such as soy sauce, marinade sauces, salad dressings, teriyaki sauce
• Beverages containing malt, malted candies, beer, flavored alcoholic beverages
• Processed meats such as fermented sausage, salami, sausages
• Broth bouillons and all ready-made foods containing gluten

You may need to consume unprocessed, single-ingredient foods to avoid gluten completely. Paying attention to the labels when buying ready-made foods can also make a gluten-free diet easier^[5].

So, which foods are gluten-free? Here are the gluten-free foods:

• All unprocessed red meat, poultry and fish
• All egg types
• Dairy products such as milk and yoghurt, cheese, kephir and cream (When buying flavored and added dairy products, you should read the label to understand whether they contain gluten),
• All fruits and vegetables
• Quinoa, rice, buckwheat, corn, teff and oats
• Legumes such as beans, chickpeas, lentils and peas,
• Potato, corn flour, chickpea flour, soy flour, lentil flour, almond flour
• Oily seeds such as hazelnuts, peanuts, almonds, walnuts and cashews,
• All herbal oils, olive and butter
• All spices and herbal teas^[5].

Although quinoa, rice, corn and oats are considered gluten-free, they may be contaminated with gluten because they may be processed in the same factory as wheat-based foods. Because of that, when purchasing ready-made foods, it is useful to pay attention to whether they are labeled completely gluten-free^[3][5].

What Are The Harmful Effects Of Gluten?

Gluten can act as a prebiotic to feed bifidobacteria, which aids the activities of a normal healthy gut. Any change in the amount or activity of these bacteria can cause colorectal cancer, irritable bowel syndrome and inflammatory bowel diseases. However, in some people, gluten may be perceived as a toxic substance by the body and immune cells may attack body cells. When you continue to eat gluten-containing foods, inflammation occurs in the intestines and this is defined as celiac, a genetic disease. Consuming foods containing gluten harms celiac patients, other than that, the damages that gluten can cause are as follows:

• Consumption of foods containing gluten in people with wheat allergy (allergy to albumin, gluten, gliadin, globulin proteins found in wheat); It can cause swelling in the mouth or throat, itching, hives, itching in the eyes, shortness of breath, nausea, diarrhea, abdominal cramps and anaphylactic shock.
• Consumption of foods containing gluten; It can lead to dermatitis herpetiformis, which is characterized by blisters, swelling and a red itchy appearance on the skin.

Gluten does not cause any problems in people with a normal healthy intestinal flora. These people can consume foods containing gluten without any side effects. Unless you have celiac disease, a wheat allergy, or a gluten sensitivity, current evidence does not support that eating gluten increases body inflammation or negatively affects brain health^[6].

What is Gluten Intolerance?

Gluten intolerance, in other words non-celiac gluten sensitivity, is an intestinal disorder that can be seen in some people. When foods containing gluten are consumed, symptoms similar to celiac disease may occur in the body. The person experiences problems in digesting gluten and some kind of allergic reaction is observed in the body. Unlike celiac disease, it does not cause any damage to intestinal tissues. There are no tests such as blood or urine tests to diagnose gluten intolerance. It is a difficult condition to diagnose and does not have a clear definition^[7]. If you have the following symptoms after eating gluten-containing foods, you may have gluten sensitivity:

• Gastrointestinal problems such as diarrhea, constipation, abdominal cramps
• Swelling, abdominal pain, gas feeling
• Weakness, feeling tired all the time
• Nausea, heartburn, feeling of gas in the stomach, vomiting
• Headache
• General body pain in joints and muscles
• Clouding of consciousness, confusion
• Anxiety and depression
• Anemia

If you experience these symptoms after consuming foods containing gluten, you can have blood tests done to rule out serious diseases such as celiac disease and wheat allergy. In addition, you can remove gluten-containing foods from your diet for at least 30 days (preferably 3 months) and evaluate whether there is a decrease in symptoms. If the symptoms decrease and the symptoms reappear when you return to your normal nutrition program, you may have gluten intolerance^[3][7].

What is Gluten-Free Nutrition?

Gluten-free nutrition is a special nutrition plan that includes gluten-free foods. It is a must-follow nutrition program for those with gluten intolerance, celiac disease and allergies to wheat proteins. The only treatment for these diseases is not to consume foods containing gluten. This helps manage the signs and symptoms of the disease and other medical conditions associated with the disease.

Does Gluten-Free Diet Help You Lose Weight?

Gluten-free diet program relieves digestive symptoms, helps reduce chronic inflammation, can boost a patient’s energy and promote weight loss. During the recent years, the gluten-free diet has increased in popularity by people who are not diagnosed with any gluten-related medical condition. This is because a gluten-free diet has positive effects on health, providing weight loss and increased energy. However, these claims of the diet have not yet been fully proven^[1]. So, does a gluten-free diet really lose weight as claimed? Weight loss is observed in those on a gluten-free diet, but the most important reason for this is that foods containing gluten are also rich in calories and carbohydrates.

If you follow a gluten-free diet program; you will also have to stay away from fast food, processed foods, bakery products and sugary snacks. Junk foods, which are not recommended to be consumed in weight loss diets and are considered a source of empty calories, are completely eliminated. In this case, the amount of calories you consume daily will decrease and you may experience weight loss. At the same time, foods containing gluten can cause fatigue, joint pain, mood disorders and digestive problems. It is normal to feel better when you remove gluten-free foods from your diet and replace them with healthy fats, fresh vegetables, fruits and protein^[8].

What Should Be Considered In Gluten-free Nutrition?

Completely removing gluten from the diet without causing any health problems may also lead to some negative situations for the body. For example, whole wheat bread, bran bread, rye bread, and breakfast cereals, which contain whole grain foods, contain many components such as vitamins and minerals that play an important role in maintaining general body health. Since the body cannot synthesize these components itself, you must obtain them from outside through food. Otherwise; Yyu may experience vitamin and mineral deficiencies such as iron, calcium, folate, thiamine, riboflavin and niacin. Besides, foods containing gluten are also rich in fiber. If you are following a gluten-free diet, you should take vitamin and mineral supplements, and at the same time, you should pay attention to the consumption of legumes, fresh vegetables and fruits to increase the fiber in the diet^[8][9].

Gluten-Free Nutrition List/Diet List

When following a gluten-free diet, care should be taken, especially when choosing meals outside. If you are going to eat at a restaurant, you can choose foods such as grilled meat, chicken and fish, and consume salads without sauce. You should especially make sure that the food is cooked alone and not subjected to any marination. You can choose vegetable dishes with olive oil and stay away from soups that are likely to contain flour. Preparing your meals at home is very important for the efficient of the diet. You can make bread or noodles by using gluten-free almond flour, lentil flour, buckwheat flour, chickpea flour, corn flour or gluten-free flour instead of wheat flour. You can also mix these flour types if you wish. It is also possible to prepare snacks for snacks with gluten-free flour types. You can enrich your salads with fiber-rich foods such as chia seeds, flaxseeds and quinoa, which create a feeling of fullness in the stomach^[10]. Here is a special gluten-free diet list for you:

Breakfast:

• 1-2 slices of white cheese (30-60 grams)
• 1 egg can be boiled or fried (can also be an omelet with mushrooms or vegetables)
• 7-8 olives
• Tomato, cucumber, parsley, arugula, salading
• 1-2 slices of gluten-free bread

Snack:

• 1-2 servings of fresh or dried fruit
• Unsweetened herbal tea (it can be any herbal tea)
• 2-3 walnuts

Lunch:

• 100-150 grams of grilled or boiled meat, chicken or fish or 1 portion of beans, chickpeas or green lentils
• 1 bowl of tzatziki
• Seasonal salad (you can add flax seeds, chia seeds or quinoa)
• 3-4 tablespoons of rice pilaf or 1-2 slices of gluten-free bread

Snack:

• 1 portion of seasonal fruit or dried fruit
• 1 bowl of yoghurt or 1 glass of milk

Dinner:

• Vegetable dish with 7-8 tablespoons of olive oil
• 1 bowl of yoghurt
• 1-2 slices of gluten-free bread

Night: 

• 1 glass of milk or kephir
• 5-6 raw hazelnuts or almonds^[10].