List of Gluten-Free Foods by Food Group
What Are Gluten-Free Foods? Allergy is the rejection of a food or substance entering the body by the body. In such a situation, your body will become defensive and react to protect itself. Allergies, which sometimes manifest themselves as vomiting and dizziness, will sometimes respond to foods through digestion and respiration.
Gluten allergy, which has been heard frequently in allergy types recently , is seen in many people. The main ingredient that causes this allergy is gluten. Gluten is; It is a substance in the protein group that becomes sticky when interacting with water. It is found in the structure of grains such as wheat, barley and oats.
Gluten plays a very important role in the consistency of dough. Gluten-free dough does not become soft and does not rise. Gluten is among the indispensable ingredients for the leavening of bread. Gluten is generally easily digested, but it causes serious problems in the digestive system of some people. When these problems become chronic, a sensitivity to gluten, called celiac, occurs.
When we want to separate foods according to their content, “gluten foods; We can divide those that do not contain gluten in their structure into 2 groups by calling them “gluten-free foods” . We can recommend the nutrition program in the second group to people with stomach sensitivity.
People with gluten allergy have removed gluten foods from their diet. This ailment has become so common that even special aisles for gluten-free foods are prepared in the markets. These aisles contain all the gluten-free foods sought after. We have prepared this article for people who eat gluten-free foods. We searched for gluten-free foods for our sensitive readers who make room for gluten-free products in their kitchens to strengthen their immune systems. Here is the list of gluten-free foods:
For the most accurate information and healthy results, get support from your dietitian for gluten-free living.
List of Gluten-Free Foods by Food Group
Vegetable Group
By consuming vegetables in this group, you will both protect your stomach health and have a fit and healthy body due to its antioxidant properties. This list of low-calorie vegetables appeals to everyone, not just people with gluten sensitivity. It is recommended to consume the vegetables on the list to get healthy meals.
Gluten-free vegetables are listed as follows:
- Lettuce, Lettuce
- broccoli, spinach
- kale, chard
- Alfalfa sprouts, Brussels sprouts
- Asparagus, green beans
- Parsley, spring onions
- Cress, fennel, leek
- white cabbage, cauliflower
- Onion, garlic, shallot
- Mushrooms, artichokes, bok choy
- Celery, turnip, radish
- mexican radish, cucumber
- Pumpkin, Red Pepper
- Tomatoes, eggplant
- Green pepper and water chestnut
Fruit Group
In the list of gluten-free fruits , you can see fruits that contain a lot of vitamin C. These fruits will also protect you from winter diseases! The benefits of the fruits on the list will be healing for many people. You can have healthier meals with gluten-free fruits that are rich in vitamin C, vitamin E and fiber.
- avocado, lemon
- lime, grape
- apricot, mango
- papaya, melon
- Pineapple and prunes
Grain Group
Delicious salads and meals can be made with these grain products, which are recommended for people with gluten allergy. Meals prepared with these grains by those with gluten sensitivity can be safely consumed as they protect the digestive system.
- Buckwheat
- White and brown natural rice
- Quinoa, teff
- sorghum, millet
Oil Group
Gluten-free oil types will help you have a healthy body while preventing digestive problems. This list of healthy oils has a structure that protects the intestinal flora. Anyone who wishes can use the oils mentioned in the list in their kitchen. Gluten-free oils that protect skin health and immune system are as follows:
- coconut oil
- Extra virgin olive oil
- Sesame oil
- Grass-fed lard
- Ghee (animal castor oil)
- avocado oil
- Almond oil
- walnut oil
legumes
This list will be a good idea to make delicious meals at home with gluten-free foods . You can prepare delicious salads, hummus appetizers, soups and main courses with these legumes!
- Chickpeas
- Peas
- Lentil
- Bean
Sauce and Spices
Gluten-free sauces that flavor meat and pasta are here! Some sauces recommended for those with gluten allergy to eat with sauce are as follows:
- Mustard
- salsa
- tapenade
- All sauces labeled gluten-free.
Meat products
To keep your immune system strong, gluten-free meat products are as follows. Gluten-free meats are high in protein and support muscle growth. In addition, thanks to these meat varieties containing vitamin B12, a healthier nervous system is formed.
- Fish species: Trout, bonito, anchovy and others.
- Chicken meat: Tenderloin, thigh and wing.
- Red meat: Cubed meat, ground beef, tenderloin, cutlet and others.
