Gluten Free: The Complete List Of Gluten Free Diet Foods

Insidious protein is still the cause of contention and controversy among many scientists, doctors, nutritionists, bloggers, apologists of a healthy lifestyle and skeptical citizens. While some question the dangers of gluten, others try to survive by eliminating it from the diet. Those who are diagnosed with gluten intolerance spend days exploring themed sites and looking for gluten-free products on store shelves.

We talked with various experts about what gluten is, where it is contained, why it is dangerous, and whether it is possible to find products on the Russian market that do not contain it.

The essence of the problem

Gluten is a vegetable protein found in cereals (barley, rye, and wheat) and therefore in most flour, bakery and confectionery products. According to endocrinologist Natalie Fadeeva, such products are very dangerous for those suffering from celiac disease: this autoimmune disease affects the intestinal villi and does not allow the substance to be absorbed completely. “Usually, the disease is accompanied by dysfunctional intestinal disorders, abdominal pain, weight loss, general weakness and anemia. The diagnosis can be confirmed using laboratory tests: blood tests, biopsy of the intestinal mucosa and other additional methods,”the doctor says.

But lately, more and more people are suffering from individual or latent gluten intolerance, and the cause is not necessarily celiac disease. Blogger Valentina Churaeva has been following a gluten-free diet for two and a half years and knows everything about tricky protein.

“A year after the birth of my daughter, I started having problems with my skin - she began to redden, burn and itch, and inflammatory eruptions appeared. After going through many doctors, trying various medications, I accidentally read a post on social networks of a colleague who had long ago eliminated gluten from the diet and felt better. I began to study this topic in detail and decided. The result was stunning - I forgot about the problem. Therefore, after some time, she returned to her previous diet, and with it, the previous complications returned. This was repeated several times until I realized that the choice was obvious - either clean and beautiful skin, or rolls and my favorite dumplings."

Valentina Churaeva (@valentina_glutenfree)

Scientists have not yet come to an unambiguous conclusion on this matter. “There are no detailed studies or reliable statistics on the topic of individual or latent gluten intolerance,” notes the physician Yulia Sivertsova. - For some, gluten causes perforation and bleeding of the intestines with subsequent disability, while for others it can only provoke fermentation and gas formation. Various troubles are also possible in the form of lethargy and discomfort in the joints. These symptoms are a reason to get tested for gluten intolerance. If the results are positive, it is necessary to change the habitual diet, completely eliminating gluten from it."

What you can't eat

To negate the ingestion of gluten into the body, you need to clearly understand which foods you should stay away from. Nutritionist Andrei Bobrovsky believes that manufacturers often add gluten to reduce production costs wherever possible, which is why it is found in the most seemingly unexpected products. Which ones?

Sausages. These include sausages, boiled, smoked and semi-smoked sausages, small sausages, ham, brawn, jellies, aspic, jelly, jellied meat, pates, meat loaves. Gluten is added due to its sticky properties, which give the product shape and beautiful appearance.
Frozen semi - finished products - dumplings, manti, dumplings, khinkali. The dough is usually made from wheat or rye flour, and the gluten helps keep the meat filling from falling apart.
Bakery products. This includes pasta, bread, pies, buns, donuts, bagels, dryers, rusks, bread sticks made from wheat, rye and barley flour.
Sauces: tomato paste, ketchup, mayonnaise. To give them viscosity, starch is added, which contains vegetable protein.
Confectionery. These are biscuits, cakes, pastries, chocolate, sweets, cookies, gingerbread cookies, biscuits, waffles, halva, jam, jam, marshmallows, caramel, marshmallow, muffins. Each product contains either wheat or rye flour, or starch.

Beer drinks. Beer or ale is brewed with barley.
Milk products. Factory-made yoghurts and ice cream. Everything that is produced industrially.
Processed meat semi-finished products, store mince and canned food. The preservative is present in these products as much as possible.

With such a large-scale use of gluten in the food industry, the question arises - how not to die of hunger for people with intolerance to this substance? Is there an alternative to it, and what is it being replaced by, for example, in our country? Nutritionists are confident that the salvation of those suffering from gluten intolerance lies in natural healthy eating and purchasing products labeled gluten-free (but only from trusted suppliers).

What you can eat

Experts say that the problem with gluten-free labeling has long been resolved abroad, and people with gluten intolerance can safely buy almost any product in literally every store. In our country, this, alas, is much more complicated.

“In Russia, many doctors still treat gluten allergy as a whim and a newfangled diet,” complains Valentina Churaeva. - But every day I communicate with people who suffer from intolerance, and I can say with confidence - they have a hard time. There are no gluten-free products in our stores, no information. There is no menu for us in cafes and restaurants. Everyone solves his problem independently to the best of his strength and capabilities. " What can you eat without fear?

Gluten-freе products:

Vegetables (cucumbers, tomatoes, peppers, zucchini, pumpkin, eggplants, radishes, all types of cabbage, artichokes), legumes (peas, beans), root vegetables (beets, carrots, turnips, potatoes), greens.
Fresh natural meat prepared in any way. It is safer to buy it from farmers or the market.
Milk and fermented milk products. It includes sour cream, kefir, yogurt, fermented baked milk, bifidoproducts, cottage cheese, cheese, butter. It is important to pay attention to the manufacturer and the label "gluten-free" on the packaging. Yoghurt may also be free of it if made at home.
Fresh poultry and fish. Of course, if they are not purchased frozen or vacuum packed.
All fruits without exception.
Vegetable oil - sunflower, corn, soybean, olive.
Eggs.
Nuts and sunflower seeds.
Corn, buckwheat, rice, and, accordingly, flour and products from these cereals. And also everything that can be prepared from them. Buckwheat is a source of carbohydrates and the largest amount of protein among cereals, as well as iron and B vitamins. In addition to cereals, you can use buckwheat flour and pastries from it. Rice contains more carbohydrates and less protein.