Gluten-free diets have gained huge popularity in recent times. Some people adopt this diet owing to medical necessity as it’s the appropriate approach to treat celiac disease, an allergic reaction to gluten that damages the small intestinal lining. However, a few people follow this as a new diet fad to lose weight.
Dive into this article to get an insight into what gluten-free foods are, their benefits, who should consider and 5 delicious gluten-free breakfast ideas to kick-start your day.
What Is Gluten-Free Foods?
Gluten is the term coined for a type of protein present in wheat, barley, rye, and their derivatives. In the baking process, the presence of gluten renders dough elasticity and gives bread and cakes a good crumb-like texture. Gluten-free foods are those that are devoid of these grains or their by-products. Most unprocessed meat, fruit, and vegetables are naturally gluten-free, and certain other foods have been processed to eliminate the gluten or specially manufactured to be gluten-free.
What are the Benefits of Gluten-Free Foods?
Promotes Gut Health
For those with celiac disease or gluten intolerance, eliminating gluten from the diet can ease symptoms like flatulence, bloating, abdominal cramps, diarrhoea and constipation.
Boosts Energy Levels
People on a gluten-free diet feel more energetic and less fatigued, most likely due to decreased inflammation and better absorption and assimilation of nutrients.
Better Nutrient Intake
Intake of gluten-rich foods can damage the small intestine in people with celiac disease, which results in malabsorption of vital nutrients. Whereas a gluten-free diet can help heal the intestine, enhance nutrient absorption and improve overall health.
Also Read: Gluten Free: 5 Food Groups You Should Eat For A Healthy Gut
Ease Inflammation
For people with gluten sensitivity, gluten can trigger inflammation in the human body. A gluten-free diet can help mitigate chronic inflammation linked to several health conditions and offer relief from symptoms associated with irritable bowel syndrome.
Who Should Have Gluten-Free Foods?
Celiac disease is an autoimmune condition that interferes with the digestion process. In individuals with celiac disease intake of gluten-rich foods damages the small intestine and impedes the proper absorption and assimilation of nutrients. Hence, a gluten-free diet is valuable for people with these conditions.
People allergic to wheat should refrain from eating wheat-based foods, but they can have other gluten-containing grains unless they are also sensitive to those foods.
Dermatitis herpetiformis is a skin condition that manifests in those with celiac disease, resulting in itching, blistering, and rashes. A gluten-free diet may help control these symptoms.
5 Gluten-Free Breakfast Ideas
Quinoa Breakfast Bowl
Ingredients: Quinoa, almond milk, honey, fresh berries, and nuts.
Method: Cook quinoa with almond milk, once done top with honey, fresh berries, and nuts for an energised and wholesome start to your day.
Also Read: Gluten-Free Diet A Beginner’s Guide: For All Your FAQs, Answers Inside
Banana Oat Pancakes
Ingredients: Gluten-free oats, ripe bananas, eggs, baking powder, and a pinch of salt.
Method:
Blend all ingredients to form a fine batter.
Cook well until golden brown on both sides.
Serve with fresh fruit and maple syrup.
Chia Seed Pudding
Ingredients: Chia seeds, coconut milk, vanilla essence, and a sweetener of choice.
Method:
Blend chia seeds with coconut milk and vanilla essence.
Keep it in the fridge overnight.
In the morning, stir well and top with fresh fruit or nuts for a nourishing dose of nutrition.
Greek Yogurt Parfait
Ingredients: Greek yogurt, gluten-free granola, and mixed berries.
Method: Layer Greek yogurt, gluten-free granola, and mixed berries in a glass. Repeat the layers and enjoy a quick, protein-packed breakfast.
Sweet Potato Toast
Ingredients: Sweet potatoes, avocado, and your favourite toppings.
Method: Slice sweet potatoes into 1/4-inch-thick pieces and toast them in a toaster or oven until tender. Top with mashed avocado, cherry tomatoes, and a sprinkle of salt and pepper.
Conclusion
Implementing a gluten-free diet can offer several health benefits, especially for those with celiac disease, gluten sensitivity, or wheat allergies. Relish a delicious and wholesome diet by focusing on naturally gluten-free foods and exploring creative recipes. Try incorporating these five gluten-free breakfast ideas into your routine to kick-start your day with energy and stamina.
( This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Health Benefits and Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients
Benjamin Niland, MD and Brooks D. Cash,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5866307/
Review on the Gluten-Free Diet: Technological and Nutritional Challenges
Dalia El Khoury University of Guelph,Skye Balfour-Ducharme University of Guelph, Iris J Joye University of Guelph https://www.researchgate.net/publication/327870948_A_Review_on_the_Gluten-Free_Diet_Technological_and_Nutritional_Challenges
