Gluten intolerance: 10 foods that are safe to eat

Celiac disease is the inability to digest gluten. Gluten is a mixture of proteins found in certain cereals such as wheat, barley, rye, and sometimes oats and spelt. Currently, the only effective cure is a highly restricted diet. To help you find alternatives for those items that must be eliminated from your diet, here are 10 foods that are safe to eat.




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Gluten-free breads made from rice, corn, soy, or chickpea flour

The food industry has come up with several alternatives to bread. Certified gluten-free breads are made from rice, corn, soy, or chickpea flour. You can also use these flours for home baking.




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Spaghetti squash

Although gluten-free pasta is more and more readily available, it’s still quite expensive. Rich in fibre and vitamin A, spaghetti squash is a tasty, healthy and, when in season, cheaper alternative.




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Rice, millet and quinoa can replace oats, wheat, or barley

Rice is certainly the most widely eaten gluten-free cereal. However other cereals like millet (very easy to digest and rich in phosphorous and fiber) and quinoa (rich in iron, fiber, and antioxidants) are tastier, equally versatile options.

They can be served hot or cold, as a salad or side dish, for dinner, or even made into a sweet snack.




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Compensate for iron deficiency with oysters, clams, and lentils

A gluten-free diet often leads to a deficiency in iron. Before considering supplements, it’s a better idea to eat more gluten-free foods that are a substantial source of iron such as oysters, clams, or lentils.




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Pancakes with buckwheat instead of wheat flour

Full of highly nutritious, essential proteins and amino acids, buckwheat is a gluten-free grain. Also rich in fiber and antioxidants, it’s surprising that we don’t eat it more often.

Once milled, buckwheat can be used as flour for blinis or in your favorite pancake recipe. Make sure you always buy 100% buckwheat flour.




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Fresh fruit

Your daily fiber intake can decrease greatly when following a cereal-free diet. To compensate for this, simply eat more fresh fruit every day. Whole fruits are best, but purees and fresh juice are also good.




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Yogurt

Generally speaking, dairy products do not contain gluten. Check the label, though, particularly with flavored products. Make sure they don’t contain any wheat or cereal starch. Yogurts and probiotic milk are great sources of calcium and can help improve your delicate digestive flora.




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Eggs

Highly versatile, eggs are a protein that should feature heavily in a gluten-free diet. Hard boiled eggs are great in salads, and omelets make a tasty breakfast. In addition to the vitamins and nutrients they’re known for (D, B2, B12), eggs also offer an alternative source of thiamine, a nutrient you would normally get from cereals.




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Popcorn

Popcorn and other popcorn-based snacks (like crackers or popcorn cakes) are low in calories, delicious, and gluten-free. Don’t forget to check the label on flavored products!

Popcorn is much richer in protein and phosphorus than regular chips. It is also a good source of iron and fiber.




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Tofu

One of the problems linked to a gluten-free diet is a lack of calcium that can lead, in the long term, to osteoporosis. To prevent this, eat calcium-rich foods like tofu. Not only is tofu high in calcium, it’s also lactose- and gluten-free.




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