The Gluten-Free Diet

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The gluten-free diet is strictly followed by celiac individuals, that is, those who are gluten intolerant. Coeliac disease is an inflammation of the small intestine that occurs every time a celiac individual ingests gluten. Gluten is a protein found in wheat, cereals, rye, and barley. A healthy diet, which consists of eliminating gluten from daily meals, allows for better control of the disease and prevents damage to the intestine.

Characteristics of the gluten-free diet

The gluten-free diet must be followed for life and focuses on the elimination of gluten from one’s diet. It is not easy to avoid this protein, which is primarily found in flour and in many foods prepared with it. The same food products can be "contaminated" by the accidental presence of gluten during the industrial processing of foods. Starting a gluten-free diet means eliminating bread and pasta first and foremost. However, there is an endless variety of gluten-free products available on the market, including bread, pasta, and biscuits, carefully packaged for celiac individuals. It is essential for celiac individuals to carefully check the labelling of food products purchased in supermarkets, as the label specifies whether the food contains traces of gluten.

There is an endless variety of gluten-free products available on the market, including bread, pasta, and biscuits, carefully packaged for celiac individuals.

Benefits of the gluten-free diet

A person allergic to gluten is sensitive to the improper intake of starchy foods, sweets, and pizzas made with wheat flour. The ingestion of gluten in an allergic individual can cause even severe duodenal injuries, as well as abdominal pain and anaemia. The most common symptom associated with coeliac disease is diarrhoea, which leads to rapid weight loss. The mechanism of gluten introduction into the body leads to an inability of the allergic individual to assimilate harmful foods. Conversely, the elimination of gluten and the adoption of a healthy and balanced diet brings significant benefits to the celiac individual:

• Regular bowel movements
• Improved digestion of food
• Weight gain
• Reduction of stomach pain and intestinal bloating

Foods to include in a gluten-free diet

It is advisable to avoid pre-packaged foods sold in supermarkets, such as ready-made risottos and frozen foods in bags, as one can never be sure about the absence of gluten in these foods. Similarly, fish preserved in oil or smoked, hamburgers, or baby food may contain traces of flour.

In a gluten-free diet, pasta can be replaced with rice, which is perfectly digestible by celiac individuals. Instead of wheat, corn can be consumed.

Introducing all fruits and vegetables that are easily digestible by celiacs is essential, as they will provide a significant intake of proteins, vitamins, and minerals beneficial for any organism. In addition to these foods, the following are not harmful:

• Meat (pork, beef, and all unprocessed meats)
• Fish
• Chicken and eggs
• Ham
• Milk (fresh or long-life) and dairy products
• Cheeses (fresh or aged) and yogurt
• Legumes (fresh, frozen, or canned)

It is important to keep in mind that it is advisable to avoid pre-packaged foods sold in supermarkets, such as ready-made risottos and frozen foods in bags, as one can never be sure about the absence of gluten in these foods. Similarly, fish preserved in oil or smoked, hamburgers, or baby food, may contain traces of flour. Adopting a regular and healthy lifestyle will have beneficial effects on the body, which will return to health and fitness.

You can find all the gluten-free products for this diet here

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