4Milk, yogurt, gluten free dairy products –
Milk falls in the category of gluten free foods of course. All dairy products made from it such as butter, cheese, yogurt are also regarded safe for consumption for those with celiac disease. Ingesting any of the aforesaid products may only be a problem if you’re lactose intolerant. So go ahead and enjoy milkshakes, yogurt and smoothies to your heart’s content. Watch out for too much sugar though.
The recommended amount of sugar for daily consumption stands at about 9 teaspoons for men and 6 teaspoons for women. While purchasing canned products like ice-cream, butter, cream or cheese, do read their descriptions for additives which might contain gluten. With rising cases of gluten intolerance worldwide, more and more companies are being careful to label their products accordingly.
Pulses, beans, gluten free grains –
This will come as a relief to people whose staple diet includes rice. Many fret over not getting a chance to consume wheat that is a principal form of starting the day with whole grains, on a healthy note. But they have an efficient alternative in preparations from brown rice which can be as filling as wheat.
Buckwheat, amaranth, oats (milled in a production plant that does not process wheat), millet, quinoa, sorghum and teff are also gluten free foods. Beans, lentils and peas should be included in your diet. Those who find pulses or legumes hard to digest can try sprouting them instead since they’re very high in essential nutrients.