1 What does a gluten-free diet mean?
For whom is a gluten-free diet important?
2 This is how healthy a gluten-free diet is
Does a gluten-free diet help you lose weight?
3 How to successfully switch to a gluten-free diet
A gluten-free diet plan helps with implementation Gluten-free drinking meals: A practical solution
4 Conclusion: A gluten-free diet can help

Find out everything you need to know about a gluten-free diet in this article. So that in the end you know how healthy it actually is, where gluten is found and how you can eat gluten-free.

The most important facts at a glance:

  • Gluten is a protein found in grains such as wheat, spelt and barley.
  • A gluten-free diet is an option if you have a wheat allergy, gluten intolerance or wheat sensitivity.
  • An allergy can lead to symptoms such as watery eyes and even anaphylactic shock.
  • Many people suffer from intestinal complaints but are unaware that this could be linked to a gluten-rich diet.
  • A gluten-free diet is not necessarily healthy if the diet is not balanced and does not contain any vitamins.
  • A nutrition plan helps with the switch to a gluten-free diet.

The trend towards a gluten-free diet has become increasingly strong in recent years and now seems to have reached the center of our society. However, many people do not realize what it is all about and why it makes sense at all.

You can find all the answers to these questions here.

"Gluten-free diet" means that all foods eaten throughout the day do not contain the protein gluten, which is found in various types of grain.

"Gluten" (often also called gluten protein is a storage protein that is made up of various proteins. It is largely responsible for the elasticity of the dough during baking.

For whom is a gluten-free diet important?

There are three known causes for which the body reacts negatively to gluten and for which a gluten-free diet is an option:

  • Wheat allergy
  • coeliac disease (Celiac Disease1)
  • Wheat sensitivity (Non-Celiac Gluten Sensitivity)

Wheat allergy is similar to other allergies. The immune system sees the wheat protein as an "enemy" and tries to fight it. The symptoms can be mild (e.g. watery eyes) or severe (e.g. anaphylactic shock).

Coeliac disease is not an allergy, but an intolerance to gluten. This intolerance leads to Inflammation of the intestinal mucosawhich subsequently manifests itself as diarrhea, vomiting, abdominal pain, flatulence or loss of appetite. Here too, there are different degrees of intolerance. Coeliac disease is hereditary and cannot yet be treated - a gluten-free diet is the only solution.

In contrast to the two options already mentioned, wheat sensitivity cannot be detected in the blood. The people affected suffer from symptoms similar to those of coeliac disease. It is assumed that far more people are affected by wheat sensitivity than by allergy or intolerance.2 And although the intolerance cannot be proven here, a gluten-free diet usually helps those affected.

Another possibility as to why some people cannot tolerate gluten could be the "nocebo effect". In contrast to the better-known "placebo effect", the subconscious causes the body to react negatively to products containing gluten. The cause lies in the "bad reputation" that gluten has acquired in the public perception.

This is how healthy a gluten-free diet is

If you suffer from one of the diseases mentioned above, then a gluten-free diet is a must anyway to avoid the unpleasant symptoms. But how healthy is a gluten-free diet for people who are not affected by an intolerance (coeliac disease)?

As gluten is contained in most common cereals, especially wheat, it is not included in the diet. In a way, this is an advantage when you consider that 3

Incidentally, a gluten-free diet is not a problem for athletes either. There are plenty of other foods (more on this shortly) that supply the body with gluten-free carbohydrates and provide energy. This means that you can continue to do strength and endurance sports without losing muscle mass.

Does a gluten-free diet help you lose weight?

Yes and no. Although it is true that many people lose weight when switching to gluten-free products successfully lost weight have lost weight.4 But it depends a lot on what kind of lifestyle you're living5

A positive calorie balance leads to body weight built up is built up. [sup>6

How to successfully switch to a gluten-free diet

Especially for people for whom wheat and other cereals containing gluten are an integral part of everyday life, the difficult.

To make it a little easier for you to start living a gluten-free life, we have put together a list of practical tips here.

  • Start small
    Just 2 gluten-free days a week are enough to get you started. Or an "experiment" of 3 weeks without gluten-containing food. Listen to your body and pay attention to whether your well-being improves.
  • Get to the root of the problem
    If the cereal products don't end up in the shopping cart, they can't be eaten later either. This tip may sound ridiculous at first. But it's best to remember it the next time you're wondering which bread to buy.
  • Stock up on alternatives
    If you always have enough food at home that is not based on gluten-containing grains, you don't have to worry about your diet.
  • Do your research in advance
    Eating out is usually not a problem. At least not if you have already clarified in advance whether the restaurant in question also has gluten-free food on the menu. This will also save you the skeptical look on the waiter's face when you ask for gluten-free alternatives.
  • Fasting helps
    A little insider tip is that you can prevent the intake of gluten-containing products with the help of intermittent fasting. The idea behind this is that you skip the meal at which you normally eat the most cereals (such as the croissant in the morning).
  • Take a close look
    Gluten is often hidden in foods that you wouldn't expect. The only thing that helps here is to take a close look at the ingredients on the label.

With these 6 simple tips transition to a gluten-free diet is child's play. To make things a little easier, you will find a list of gluten-free foods in the next section.

As a rule, you don't have to worry about a deficiency or withdrawal symptoms when making the switch.

A gluten-free diet plan helps with implementation

Many nutritionists provide their patients with a diet plan to make it easier to start a healthier diet. The same approach can work with a gluten-free diet.

The advantages of a a clearly defined diet plan are clear. This is because you can decide for yourself which gluten-free foods you want to include. It also helps immensely to really stick to it.

Of course, you can also incorporate cheat days or fasting days into your individual nutrition plan. As long as the focus is on a gluten-free diet, practically anything goes.

Gluten-free drinking meals: A practical solution

The gluten-free diet not only offers a necessary solution for people with coeliac disease or wheat sensitivity, but also an opportunity to consciously rethink and optimize your own eating style. The use of gluten-free drinkable meals can provide valuable support to make it easier to start and implement a gluten-free diet.

These products are specially designed to provide a nutritious and balanced meal without using gluten. Not only do they simplify everyday life by providing a quick and convenient meal option, but they also ensure that you get all the nutrients you need without having to constantly study ingredient lists. Gluten-free drinkable meals can therefore be an excellent addition to your diet plan, especially at times when preparing gluten-free meals seems challenging.

Conclusion: A gluten-free diet can help

Many people suffer from intestinal problems and are unaware that it could be due to gluten-containing foods. A partially or completely gluten-free diet can help here.

At the end of the day, the proof of the pudding is in the eating. You have to find out for yourself whether a gluten-free diet works well for you. You have nothing to lose, so it can only be worth trying for a few weeks.

The tips for making a gluten-free diet easier to follow in this article will help you.

FAQ - Frequently asked questions about a gluten-free diet

What is gluten?

Gluten (often also called "gluten protein") is a protein complex found in various types of grain. The protein ensures the elasticity of the dough during baking.

Where is gluten found everywhere?

Gluten is found in the following types of grain:

  • Wheat
  • spelt
  • Rye
  • Green spelt
  • Oats (not in all)
  • einkorn
  • Barley
  • Kamut
  • Emmer
  • Durum wheat
  • Triticale

How healthy is a gluten-free diet?

A gluten-free diet is neither healthy nor unhealthy per se. Rather, it depends on which foods are used to replace the cereal products and how balanced the diet is.

How does gluten intolerance manifest itself?

People with gluten intolerance often complain of intestinal discomfort, abdominal pain, joint pain or tiredness. If these symptoms always occur after eating wheat products, the likelihood of gluten intolerance is high.

How useful is a gluten-free diet?

A gluten-free diet is particularly useful if you have an allergy, intolerance or wheat sensitivity. A gluten-free diet allows those affected to lead a life without negative symptoms.

How can I eat a gluten-free diet?

A gluten-free diet is possible by avoiding all foods that contain gluten. Vegetables, fruit, eggs and dairy products do not contain gluten - provided they have not been processed.

Is rice gluten-free?

Rice is naturally gluten-free. Although it can be classified as a grain, it does not contain the problematic gluten protein and can be eaten by anyone with a gluten intolerance.

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