Gluten Free Diet List, Sample Menu

by Abbas Jahangir · November 25, 2021

Gluten is a type of protein usually found in grains and is normally easy to digest. In some people, gluten can cause intestinal problems for various reasons and can be difficult to digest. Those who have problems such as gas, indigestion and bloating after eating gluten-containing food should create a gluten-free diet list and change their diet.

The problem of digesting gluten is most common in a condition called Celiac disease in the medical language. Gluten causes small intestine problems in celiac patients and problems to occur in the process of making the nutrients useful to the body in the intestine. Other than people with celiac disease or wheat allergy, gluten can sometimes cause discomfort in the body. So gluten intolerance can occur. In such cases, a gluten-free diet may be recommended.

We can say that the gluten-free diet has become a hot topic with Canan Karatay. prof. Dr. Canan Karatay argues that gluten in foods produced with the technologies used today is no longer healthy. For this reason, he says that the options produced with poor quality flours are harmful, especially in bread production.

Since foods rich in B vitamins are avoided in a gluten-free diet, complaints such as forgetfulness, fatigue and weakness may occur. These problems can be prevented by adding foods with similar nutritional value to the diet with gluten-containing foods. For example, buckwheat, quinoa, flaxseed and gluten-free bread can be preferred.

What is a Gluten-Free Diet?

A gluten-free diet is a type of nutrition that should be followed by people who have problems with gluten digestion. Those who are sensitive to gluten should remove gluten-containing foods and beverages from their meals.
There is no rule that the gluten-free diet will not include bread because there are bread prepared from gluten-free flour.
In addition, some medications may contain gluten.
Therefore, the contents of the drugs should be read carefully.
When people think of diet, temporary dietary arrangements to lose weight may come to mind, but a gluten-free diet is a type of nutrition preference, not a weight loss diet.

How to Make a Gluten Free Diet?

Gluten-free diet: It is a nutrition program prepared with foods that have high nutritional value and can be an alternative to gluten-containing foods instead of gluten-containing foods. In addition to celiac patients, anyone planning a gluten-free life can follow this diet; Of course, with the approval of a nutritionist.
A gluten-free diet may not include Wheat, barley, rye, oats (except those produced with certain special processing forms), pastries, instant soups and bouillons, breakfast cereals, malt and malt-flavored beverages, semolina, pasta and vermicelli.
So, what are gluten-free foods? So what are the prohibitions on the gluten-free diet? Let’s count briefly: Fruits and vegetables, legumes, unprocessed nuts, low-fat milk and dairy products, meat varieties, eggs, potatoes, corn, rice, quinoa, flax seeds, chia seeds, buckwheat, corn and potato starch, oils, sugar.

Gluten-Free Diet List – Sample Menu

Examples of gluten-free diets are not uniform because they need to be adjusted according to people’s body structures, living conditions and personal characteristics. Special diet lists should be made under the control of a nutritionist. After consulting a specialist, you can benefit from sample menus on the Internet. You can examine the list we will give now as an example of a gluten-free diet. In addition to the list below, you can eat 10 raw hazelnuts or almonds or 1 apple for snacks.

Monday

Breakfast: Gluten-free bread, raw vegetables (can be steamed), feta cheese, 2 prunes.
Lunch: Grilled fish, arugula salad, cornbread.
Dinner: Chicken sauteed, rice highland soup, seasonal salad.

Tuesday

Breakfast: Gluten-free cereal, 2 walnuts, 10 blueberries, semi-skimmed milk.
Lunch: Flourless mushroom omelet, gluten-free bread, tomato, cucumber.
Evening: Leek with olive oil, corn bread, yogurt.

Wednesday

Breakfast: Gluten-free bread, 2 walnuts, semi-skimmed cheese, raw vegetables.
Lunch: Shepherd’s salad, beans with olive oil, gluten-free bread.
Evening: Baked fish, ezogelin soup with rice, green salad.

Thursday

Breakfast: Curd cheese with parsley, olives, raw vegetables, gluten-free bread.
Lunch: Green salad, meatballs (without bread), rice pilaf.
Dinner: Boiled vegetables, lentils with minced meat, gluten-free bread.

Friday

Breakfast: Fresh vegetables, cornbread, semi-skimmed cheddar, 1 spoonful of jam.
Lunch: Baked turkey with vegetables, flourless lentil soup, seasonal salad.
Dinner: Spinach dinner, dill tzatziki, gluten-free bread.

Saturday

Breakfast: 1 apple, cornbread, fresh vegetables, 1 egg.
Lunch: Zucchini with olive oil, tomato soup, yogurt, tomato, cucumber.
Dinner: Chicken sauteed vegetables, ayran.

market

Breakfast: Cheese omelet, fresh vegetables, 2 walnuts.
Lunch: Grilled tenderloin, roasted red pepper, cornbread
Dinner: Tuna salad, tomato soup, 2 walnuts.

Gluten-Free Diet Tips

It is one of the most important points to pay attention to packaged foods in a gluten-free diet. Because although it may seem that there is no gluten in it from the outside, it may contain gluten in many packaged products.
In order not to take risks, it would be appropriate to stay away from ready-made foods as much as possible.
If eating out, options such as soups that are likely to contain gluten should be avoided.
Pasta and bulgur pilaf, which are consumed as a general habit in many meals, should be removed from the nutrition list.
Fibrous foods should be added to the gluten diet list. Constipation is one of the most common ailments in the gluten diet.
If you are following a gluten-free diet program, it would be appropriate to stay away from ready-made foods as much as possible in order not to take risks.
If eating out, options such as soups that are likely to contain gluten should be avoided.
Pasta and bulgur pilaf, which are consumed as a general habit in many meals, should be removed from the nutrition list.
Fibrous foods should be added to the gluten diet list. Constipation is one of the most common ailments in the gluten diet.
If you want a gluten-free diet not to cause constipation, you should create your list accurately and meticulously.
Oats are a controversial food in gluten diets. If oat consumption does not cause digestive problems, it can be added to the diet list with expert approval.
In the gluten-free diet list, eyes look for pastries first. Researches such as gluten-free diet cake, gluten-free diet dessert, gluten-free diet cookies are attempted.
In this regard, it is possible to find delicious recipes prepared with gluten-free options such as almond flour and hazelnut flour.

Does a Gluten-Free Diet Lose Weight?

Studies show that there is no significant weight difference between people who eat normally and those who follow a gluten-free diet.
Of course, there are those who lose weight with a gluten-free diet, but this is not because they remove gluten from their lives, but actually by staying away from refined carbohydrates, which are in the lives of many of us.
In the process of accustoming the body to the gluten diet, it is possible to lose an average of 3-4 kilograms per month. However, the gluten diet is not a weight loss diet.
A gluten-free diet should be preferred not to lose weight, but to prevent and improve health status if there are digestive problems caused by gluten.
If the person following a gluten diet is overweight, he or she can use this as an opportunity and lose weight more easily. The important thing is to lose weight in a healthy way.
If you want to stay at the ideal weight while on a gluten-free diet, it is absolutely necessary to pay attention to the fat, sugar and calorie values when consuming foods.
The answer to the question of whether a gluten-free diet will make you lose weight is basically no, because the purpose of this type of diet is not to lose weight, it is a necessity for those with gluten-free nutrition sensitivity and a choice made in the light of research for others.