Gluten Free Diet 101: The Ultimate Guide

Note: We write our honest review on each product, however, we might receive a sales commission to support this website. See our full disclosure here.

A gluten-free diet is a diet that excludes gluten, a protein found in wheat, rye, and barley.

Gluten-free diets have been gaining popularity in the last few years because they are said to offer a variety of health benefits. However, there is some controversy over whether or not gluten-free diets are healthier than other diets.

In this blog post, we will discuss the benefits and disadvantages of gluten-free diets, as well as how to maintain one.

What Is Gluten-Free Diet?

A gluten-free diet is a diet that does not include the protein gluten. Gluten is found in wheat, rye, and barley. It is also found in some processed foods. People with celiac disease cannot eat gluten because it damages their small intestines.

A gluten-free diet is the only treatment for celiac disease. People with non-celiac gluten sensitivity also avoid gluten. They may have some of the same symptoms as people with celiac disease, but they do not have damage to their small intestines.

There are many gluten-free products available in stores and online. You can also buy gluten-free flours to make your own bread, pasta, and other foods.

The gluten-free diet is not a fad diet. It is a lifelong treatment for celiac disease and non-celiac gluten sensitivity. Avoiding gluten is the only way to manage these conditions.

In the last few years, this diet also gained lots of popularity not only for people with gluten sensitivity.

Talk to your doctor or a registered dietitian if you have questions about starting a gluten-free diet. They can help you figure out what foods to eat and how to stay healthy.

Benefits Of Gluten-Free Diet

When you go gluten-free, you may notice several changes in your overall health.

For some people, these changes are dramatic and happen quickly, while for others, they are more subtle and occur over time. But whether the changes are big or small, going gluten-free can have a significant impact on your health.

One of the most common changes people report is an improvement in their digestion. Digestive problems are a common symptom of celiac disease, and many people who go gluten-free find that their digestive symptoms improve dramatically.

Another common change is increased energy levels. This is likely because when you eat gluten, your body has to work hard to digest it, and this can lead to fatigue. When you remove gluten from your diet, your body has more energy to devote to other tasks.

TANGY APPLE-GLAZED PORK CHOPS
Green chef Gluten free dish

Weight loss is another common change people experience when they go gluten-free. This is because many people who eat a lot of gluten are eating a lot of processed foods as well, and these foods are often high in calories and low in nutrients. When you cut out gluten, you may also find yourself eating more whole, nutritious foods.

 

Going gluten-free can also help to clear up your skin. This is because many people with celiac disease or non-celiac gluten sensitivity have a condition called dermatitis herpetiformis, which causes a rash on the skin. Eliminating gluten can help to clear up this rash.

Disadvantages Of Gluten-Free Diet

There are a few disadvantages of following a gluten-free diet.

First, it can be difficult to find foods that are both gluten-free and nutritious. While there are more and more gluten-free products hitting store shelves every day, many of them are processed and lack the nutrients found in whole grains.

This is why it’s important to make sure you’re getting enough vitamins and minerals from other sources, such as fruits, vegetables, and lean protein.

Another downside to going gluten-free is that it can be expensive. Gluten-free products tend to cost more than their traditional counterparts, so you’ll need to budget accordingly.

Finally, following a gluten-free diet requires a lot of label reading and ingredient research.

You’ll need to become familiar with which foods contain gluten and which don’t, and make sure you’re avoiding the latter.

How To Maintain a Gluten-Free Diet?

There are a few things you can do to make sure you stick to your gluten-free diet.

First, learn as much as you can about the disease and what foods to avoid. The more you know, the easier it will be to stay on track.

Second, stock your kitchen with gluten-free staples and snacks so you always have something to eat.

Third, eat out at restaurants that accommodate your diet. And finally, don’t be afraid to ask questions.

If you’re ever unsure about food, it’s better to err on the side of caution and avoid it. By following these tips, you can maintain a healthy and delicious gluten-free diet.

Green Chef Gluten-Free
Green Chef Gluten-Free

Recipes For a Gluten-Free Diet

Many delicious recipes can be made without using gluten. Gluten is a protein found in wheat, rye, and barley. When you are on a gluten-free diet, you will need to avoid all foods that contain gluten.

However, there are still many tasty and nutritious foods that you can eat. Here are some great recipes for a gluten-free diet:

Main dishes: There are plenty of delicious options for main dishes that are naturally gluten-free, such as grilled meat, chicken or fish, roasted vegetables, mashed potatoes, quinoa bowls, rice bowls, and more.

Soups and salads: These are typically very easy to make gluten-free by simply avoiding ingredients like croutons or pasta.

Desserts: There are many types of gluten-free desserts that you can enjoy, such as fruit crisps, cookies or brownies with gluten-free flour, no flour chocolate cake, and more.

Sheet Pan Chickpea Chicken

Instructions

  • 1 15.5-oz can of chickpeas, rinsed
  • 1 16-oz bag mini sweet peppers
  • 2 tbsp. olive oil, divided
  • Kosher salt and pepper
  • 2 tbsp. harissa sauce
  • 4 small skin-on chicken legs (about 2 1/2 pounds)
  • Chopped cilantro, for serving

Instructions

  1. Heat oven to 425°F. On large rimmed baking sheet, toss chickpeas and peppers with 1 Tbsp oil and ¼ tsp each salt and pepper. 
  2. In a small bowl, whisk together harissa and 1 Tbsp oil. Rub chicken with harissa mixture. Nestle among chickpeas and peppers and roast until chicken is golden brown and cooked through, 20 to 25 minutes. 
  3. Toss with cilantro before serving. 

Cream of Mushroom Soup

INGREDIENTS

  • 2 tbsp. olive oil, divided
  • 2 lb. mushrooms, sliced
  • 2 medium onions, finely chopped (about 3 cups)
  • 3 cloves garlic, finely chopped
  • 1 tbsp. fresh thyme leaves
  • 1 15-oz can cannellini beans, rinsed
  • 4 c. reduced-sodium vegetable broth
  • 1 to 2 tbsp. balsamic vinegar
  • Kosher salt and pepper
  • Chopped parsley for serving

Instructions

  1. Heat 1 tablespoon oil in a Dutch oven on medium-high. Add mushrooms and cook, without touching, for 4 minutes. Toss and continue cooking, stirring occasionally, until mushrooms release their liquid and it is nearly evaporated 15 to 20 minutes. more. Set aside 3 tablespoons of mushrooms.
  2. Add remaining Tablespoon oil, onion, garlic, and thyme; cook, stirring occasionally, for 6 minutes. Add beans and broth and simmer for 5 minutes.
  3. Remove from heat and, using an immersion blender, puree soup, leaving bits and pieces of mushroom throughout for texture.
  4. Stir in vinegar and ½ tsp each salt and pepper. Serve with reserved mushrooms and parsley.

 

Top 3 Gluten Free Meal Kit Delivery Services

green chef logo
Enjoy a Cost of $5.99 Per Serving Plus Free Shipping On First Box!
Freshly logo
Black Friday! Get $175 Off Your First 7 Boxes!
Grab your meal kits coupons!

Conclusion

A gluten-free diet is a healthy option for many people. It can provide many benefits, including better digestion, more energy, and fewer sick days. 

With a little planning, a gluten-free diet can be affordable and easy to stick to.

There are many delicious recipes available online and in cookbooks that are specifically designed for a gluten-free diet.

 

About the author

Share
Quick Navigation
Top Delivery Services
green chef logo
Green Chef Meal Delivery Review 2022
HelloFresh
HelloFresh Meal Delivery Review 2022
Home Chef Meal Kits Review 2022
dinnerly_logo
Dinnerly Meal Kit Delivery Review 2022
Blue Apron Review 2022 – Is Blue Apron Worth It?

Related Articles

Rachael Ray And Home Chef
Review Of Rachael Ray And Home Chef’s New Collaboration
meal kit reviews
Sunbasket Alternatives 2022
hellofresh christmas box
Hellofresh Holiday Box Review 2022
vegetarian diet benefits
Vegetarian Diet: What Is It? Benefits, Harms, Diet Plan & More
Sun Basket Paleo Review
Sun Basket Paleo Meals Review
balance breakfast
Hello Fresh Breakfast Options
Meal Kit History [Infographic]
blue apron box
Blue Apron Mediterranean Diet Meals Review
Hellofresh box
Meal Kits; Waste and Recycling
CookUnity Experience
CookUnity- My Personal Experience
Grocery Shopping Vs Meal Kits
Does it make financial sense to use a meal kit service?
Paleo Meal Kits
Paleo Diet Benefits
Freshlyfit meals
Using Freshly for Weight Loss
Hello Fresh Vegetarian Pizza
Hello Fresh Vegetarian Meals
Benefits of Organic Food
Benefits of Eating Organic Foods
Korean Beef Bulgogi Grilled grass-fed steak with vegetables topped with a tangy Korean sauce Trifecta
Carnivore Diet – Benefits, Harms, Weekly Plan & More
Best Meal Kits for a Low Sodium Diet
Low-Sodium Diet – Guidelines To A Healthy Low-Sodium Diet
mediterranean diet benefits
The Mediterranean diet has been shown to have many health benefits
sunbasket green harisa for diabetes
Diabetes-Friendly Diet: What Is It? Benefits & How To Maintain
Honey-Glazed Pork Tenderloin
Hello Fresh is now offering Calories-Smart meals
Hello Fresh box
My Hello Fresh Experience
blue apron box
Top Blue Apron Competitors
hello fresh offer
Hello Fresh FAQ: All You Need to Know
black friday deals
Black Friday 2022 Meal Kits Deals
blue apron Black Bean And Zucchini Enchiladas
Best Blue Apron Vegetarian Recipes
gluten free bread
Gluten Free Diet 101: The Ultimate Guide
sun basket black friday 2019
Sunbasket Black Friday 2022 and Cyber Monday Deals
Curry Chicken & Vegetables by Blue Apron
Blue Apron’s partnership with Weight Watchers
home chef black friday 2019
Home Chef Black Friday and Cyber Monday Deals 2022
Hello Fresh discount
Companies Similar to Hello Fresh
nutrisystem d plan
Nutrisystem for Diabetics Review
freshly keto meals
Freshly Keto Meals- Does Freshly Offer Low-Carb Meals?
HelloFresh black friday 2019
Hello Fresh Black Friday 2022- Cyber Monday Deals
Hello Fresh Box
How to Cancel My Hello Fresh Account?
Meal Kits Delivery for Seniors
Seniors Diet – What Is It? Benefits, Harms, & More
GreenChef food box
What Is a Meal Kit Delivery Service?
sun basket oven ready chicken pot pie
Sunbasket Oven-Ready Meal Kits Review
Green Chef Review
Best Green Chef Vegan and Vegetarian Recipe Choices
prepd meal kits
Best 7 Days and 5 days Meal Delivery Plans
Home Chef Oven-Ready meals
Home Chef Oven-Ready Meal Kits Review
Nutrisystem for Men weight loss
Nutrisystem for Men- Review
paleo perscterian diet
What is the Paleo Pescatarian diet?
yumble kids review- chicken pops
What Is the Best Premade Meal Delivery Service?
What is the difference: Paleo Vs. Keto Diet
Best Weight Loss Meal Delivery Programs
BistroMD Weight Loss Meal Plans Review
HelloFresh
HelloFresh shares fall as it pushes back estimate of when it will break even
Criteria for Choosing a Meal Kit Service
The Right Criteria for Choosing a Meal Kit Service
Calabrian chile meatballs with mashed potatoes, green beans & lemon-caper butter
Review of Blue Apron Premade Meals
Pros and cons meal kits
Pros and cons of Meal Kit Delivery
PECAN-CRUSTED CHICKEN
Review: Pecan Crusted Chicken by Green Chef
Pineapple Upside Down Cakes by Plated
Hello Fresh Dessert Options
Blue Apron Box
How to Cancel My Blue Apron Account?
Keto Diet meal kits
Keto Diet Benefits
BistroMD
What Are Prep Meal Kits Services?
Carb-Conscious
Sunbasket Low-Carb Menu
What Happened To Peach Dish
What Happened To Peach Dish Meal Kit Service?
Green Chef Box
My Green Chef Expereicne
hello fresh rice meatballs
Review: Firecracker Meatballs by Hello Fresh
Home chef box
How to Cancel My Home Chef Account?
Competitors
Top 5 Blue Apron Competitors
Green Chef Gluten-Free
Reasons to Pick Green Chef Gluten-Free Meals
Freshlyfit meals
Meal Delivery Services Like Freshly
what is the right meal kit for me
What is the Right Meal Kit Service for Me?
Lunch Box by Gobble
Gobble Lunch Box Review
Blue Apron products
My Experience With Blue Apron
Get meal kit deals

BLACK fRIDAY DEALS!

Enjoy $180 OFF Across First 6 Orders + FREE Shipping

blue apron meal delivery