If you have already acquired your test and have been diagnosed as gluten intolerant, it is time to get down to work on the design of your new diet. As we already know from the post Differences between Celiac Disease and Gluten Intolerance, this problem is much more common than is believed and its consequences are multiple, knowing what you can eat if you are gluten intolerant is important to lead a healthy life.
Here we tell you what groups of macronutrients you must be more careful with, what you can eat, what will harm you, among others.
What hurts you.
You just had dinner and you feel bad. A slight swelling in the throat, breathing problems, dizziness, and pressure in the chest, among other things. Since you already did your test and tested positive for gluten intolerance, you know you ate something you shouldn’t have. But at dinner there were more than a dozen ingredients and you don’t know what made you sick, so you won’t know how to avoid it next time. Its important to know what hurts your body.
From now on you will need to avoid wheat proteins. So, you have to know what wheat is usually used for. The most common are:
- Modified starch in foods
- Breakfast cereals
- Beer
- Couscous
- Farina (cream of wheat)
- Noodles
- Pretzels
- Bread and breadcrumbs
- Potato chips
- Dairy products, such as ice cream
- Natural flavorings
- Soy sauce
- Srits
- Cakes, cupcakes and sweet cookies
These products can harm you to a lesser or greater extent, depending, as the Mayo Clinic explains, on certain risk factors such as family history, your age, or your current health status.
Macronutrients
As you could see in the previous list, many of the products that are part of the carbohydrate group are part of the list of foods that you can no longer eat. However, it is essential to eat enough carbohydrates to have a balanced diet, normally this group of macronutrients should make up between 30% and 40% of your meals. Here is a list of foods that have a high percentage of carbohydrates and that you can still eat:
- Amaranth
- Buckwheat
- Corn
- Linen
- Gluten-free flour (rice, soy, corn, potato and bean)
- Darling
- Quinoa
- Rice, including wild rice
- Sorghum
- Soy
- Tapioca (cassava root)
In addition to these foods, you can safely continue eating natural fruits and vegetables, eggs, unprocessed meats, low-fat dairy products, grains such as lentils and beans, legumes, and nuts.
As you can see, you can have a perfectly balanced and healthy diet despite being intolerant to gluten. In fact, it can be even healthier than the standard diet, it can lead to weight loss, improve your general and gastrointestinal health, and can even help improve your athletic performance. We hope now you know what can you eat if you are gluten intolerant.
As explained in Healthline, this allergy is a way of life, and you have to get used to it. Adapt and make the best of the situation. Remember that if you still don’t know if you are gluten intolerant you can take your test here.
David Peña Neira
SEM specialist at Civitatis. Digital marketing and data analysis expert with experience in planning and implementing digital campaigns and as product manager. Graduated from a Master in Big Data and another in Digital Marketing