gluten free

gluten free

The complete guide to gluten-free eating

Products related to celiac disease

Following a gluten-free diet can be confusing, but it's actually easier than you think and a balanced diet can be achieved with the right information. Below we explain what gluten-free meal planning is and include a printable gluten-free PDF to help you shop and plan meal prep.

What is a gluten-free diet?

Gluten is a protein found in some grains, including wheat, barley and rye.. A gluten-free diet involves avoiding typical gluten-containing grains and eliminating processed foods that contain gluten ingredients, such as flour, which can be used to thicken bottled sauces.

Since barley, rye, and especially wheat are very common ingredients in baked goods and many processed foods, care must be taken to ensure that the diet is completely gluten-free.

But the vast majority of staple foods are gluten-free, including all healthy foods, from fish and poultry to a variety of fresh fruits and vegetables.

Reasons to follow a gluten-free/gluten-free diet

Gluten should be avoided for health reasons, especially by people with celiac disease or gluten intolerance. Non-celiac gluten sensitivity. Celiac disease is an autoimmune disease in which the body's immune system attacks its own tissues, affecting the digestive process and damaging the intestines. People with this genetic disorder often experience severe stomach pain, along with a range of other possible symptoms, including fatigue, weight loss, and anemia.

Currently, the only treatment for people with celiac disease is a strict gluten-free diet for life.

The same is true for people with non-celiac gluten sensitivity, as symptoms may be relieved by a gluten-free diet.

People who are allergic to wheat and must follow a wheat-free diet may also decide to follow a gluten-free and wheat-free diet.

How to follow a gluten-free diet?

The first thing to pay attention to when switching to a gluten-free diet is learning to recognize which foods contain gluten. Some may be obvious, such as bread made from wheat flour. But there may be something more complex and harder to define.

The easiest way to identify gluten-free foods is to look for labels that contain the phrase "gluten-free", indicated by a cross-stripe symbol on the packaging - this symbol is found on all Schar products.

Foods with wheat allergen warnings can help you identify products that contain gluten. If they contain wheat, gluten is likely present. However, care must be taken as this is not always a foolproof method as some ingredients contain gluten, but not wheat.

Beyond packaged and processed foods, there are some clear and simple basic concepts for putting together recipes for a gluten-free diet that won't be overwhelming at all. Basically, all fresh fruits and vegetables are considered gluten-free, as are fresh fish and meat, as well as eggs and milk. You may find that your gluten-free shopping list doesn’t look much different than before, and there’s absolutely no reason not to pack healthy, delicious meals for you and your family.

What can I eat on a gluten-free diet?

Basically, there are a variety of staple foods that you can eat as much as you want. Avoiding gluten means that certain types of bread and baked goods are not allowed, so you should be careful with processed foods as gluten may be an ingredient in some products.

However, the world is still your oyster - and yes, fresh seafood and fish are on the menu. There is no contradiction between following a gluten-free diet and good taste!

What are gluten-free foods?

This list of gluten-free foods is for fresh foods, which means only processed foods require attention and care.

fruit

vegetable

meat and poultry

fish and seafood

dairy products

beans and legumes

Nuts and seeds

fruits and vegetables

100% gluten free, as long as it's in its natural form - just picked and transported to the store. It may not be the same as processed, such as frozen vegetables that may contain some added flavors, or canned fruits and vegetables with additives. Therefore, it is normal for people on a gluten-free diet to check labels on packaged foods.

meat and poultry

Same thing: Fresh meat sold in butcher shops is generally considered 100% pure meat, but you have to be careful with anything processed, like sausage. As for packaged meats, hot dogs and hamburger meat can be made with gluten-containing ingredients like soy sauce, flour or breadcrumbs.

fish and seafood

As long as they are fresh, but not necessarily processed, they are considered gluten-free and safe. For example, fish products prepared with bread crumbs or panko, packaged or ready-made fish products may also contain very small proportions of other ingredients.