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Low Gluten And Gluten Free Diets

If you have been trying to switch to a gluten free diet for a while now, it is perhaps a decision that you will never regret. Gluten, which is found mostly in grains like wheat, rye and barley, and different legumes in various quantities are potentially health-damaging in many ways than one. More often than not, people suffering Celiac disease are required to stay at a safe distance from gluten. However, the truth is, people who do not have Celiac disease are also likely to develop serious reactions to gluten which can escalate to disorders like Hyperthyroidism and Type I diabetes. This is not all. Gluten has also been linked with causing cancer while increasing risk of developing severe heart diseases.

So, if you are planning to make the big switch, there is no better time than right now. If you are wondering where to start, here is a carefully calked out shopping list that you can attempt almost instantly…

A Gluten Free Diet List

As far as proteins are concerned, you can feel free to include lean meat options like chicken, beef, turkey, veal, liver etc; fish like salmon, herring, trout, black cod etc. You can also include shellfish and mollusks like crabs, lobsters, mussels and clams in your diet. Whole eggs are always welcome.


As far as vegetables are concerned, options like spinach, lettuce, broccoli, kale, cabbage, cauliflower, Brussels sprouts, collard, alfalfa sprouts, green beans, bok choy, celery, turnip, asparagus, garlic, fennel, shallot, ginger, parsley etc.

When it comes to choosing fruits, you can choose avocadoes, lemons, limes, berries, kiwi, apples, banana, passion fruit, pears, pineapple, grapes, plums, watermelons and many more. The good news though, lies in the fact that almost all fruits in their natural state, especially those that are packed with water are very low in gluten content, so you can munch on without too much to worry about.


Arriving at the matter of healthy fats, you can confidently approach olive oil extra virgin, sesame oil, coconut oil, organic butter, almond milk and cheese (except blue cheese).

Partially Gluten Inclusive Diet

If you have never been overly sensitive to gluten and wish to make your switch slow and steady, you can choose from among a list of low gluten foods that are known for being far less damaging than their gluten packed counterparts. Grains like wild rice, white rice and brown rice; millet, quinoa, whole oats and corn can be considered. Vegetables like carrots and parsnips contain gluten in a small quantity, which you can try in moderation.

If you have been fond of dairy products, you can go for cottage cheese, yogurt and skimmed cow’s milk in moderation.

Almond Milk

The Weight Loss Effect

Besides the overall health benefit that you gain from a gluten free or low gluten diet, you will also get to notice a significant weight loss effect over a period of a few weeks to a few months. This is mainly because of the fact that the gluten free food options are also very low in calories and fat. So, for the enthusiasts who have been wishing and wanting to shed some excess pounds from their frame, a gluten free diet is sure to do the trick in a healthy way.

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