Dietitian Merve Sancaktar

Gluten-Free Diet: A Gluten-Free Lifestyle

Today, gluten-free diet has become very popular among healthy eating trends. Many people choose a gluten-free lifestyle because of conditions such as gluten intolerance, celiac disease or gluten sensitivity. In this article, we'll cover what a gluten-free diet is, why it should be done, its benefits and risks, and its relationship to conditions such as celiac disease, gluten sensitivity, and irritable bowel syndrome. At the end of the article, we will present you a 7-day gluten-free diet list.

What is a Gluten-Free Diet?

Gluten is a protein complex found in grains such as wheat, barley and rye. Gluten-free diet, on the other hand, is a diet that completely eliminates the gluten content in these grains. This diet is important for individuals with conditions such as gluten intolerance (celiac gluten sensitivity), celiac disease, and irritable bowel syndrome. Also, some people choose a gluten-free diet for general health and weight management purposes.

gluten free diet

Why Gluten Free Diet?

A gluten-free diet is done to manage or eliminate symptoms associated with conditions such as celiac disease, gluten sensitivity, and irritable bowel syndrome. Celiac disease is an autoimmune disease that causes damage to the small intestine as a result of gluten being not tolerated by the immune system. Gluten sensitivity, on the other hand, can cause symptoms similar to celiac disease, but it is a condition that does not involve an immune system reaction. Irritable bowel syndrome is a digestive system disorder that causes symptoms such as abdominal pain, bloating, gas and changes in bowel habits.

Benefits of a Gluten-Free Diet

The gluten-free diet has many benefits. First, it helps reduce or completely eliminate symptoms in individuals with conditions such as celiac disease, gluten sensitivity, and irritable bowel syndrome. It may also improve overall health, increase energy levels, relax the digestive system, and aid weight management in some people. However, because each person's body structure and tolerance are different, it cannot be guaranteed that a gluten-free diet will provide the same benefits for everyone.

Gluten-free bread is probably the most popular gluten-free diet. If you live in Germany or abroad, from their website you can buy gluten free bread.

gluten free diet list

The 7-Day Gluten-Free Diet List

Day 1: Breakfast

  • 1 cup raw milk or plant milk
  • 1 bowl of gluten-free oatmeal, topped with fresh fruit slices
  • Avocado and tomato slices on 1 slice of gluten-free bread

Day 1: Noon

  • Grilled chicken or turkey breast
  • Steamed vegetables on the side
  • Lots of green salad

Day 1: Evening

  • Fish or grilled meat
  • Brown rice pilaf
  • A soup made with vegetables

Day 2: Breakfast

  • 2 boiled eggs
  • Cheese and greens on 1 slice of gluten-free bread
  • Freshly squeezed juice

Day 2: Noon

  • You can add gluten-free pasta or rice noodles, topped with vegetables and optional protein
  • Salad with yoghurt

Day 2: Evening

  • Vegetable omelette
  • Gluten-free toast on the side
  • fresh fruit salad

Day 3: Breakfast

  • Smoothie: Banana, strawberry, yogurt and almond milk
  • 1 slice of gluten-free cake or muffin

Day 3: Noon

  • Chicken or turkey meatballs
  • Vegetable rice or quinoa
  • Cacik or yoghurt sauce

Day 3: Evening

  • Couscous with vegetables
  • Grilled vegetables on the side
  • green salad

Day 4: Breakfast

  • Gluten-free mixed cereals, you can add milk or yogurt to it
  • fresh fruit slices

Day 4: Noon

  • Salmon grilled or baked
  • With fresh vegetables and lemon sauce
  • Chickpea or lentil soup

Day 4: Evening

  • You can add quinoa rice, grilled vegetables and feta cheese on it.
  • Lots of green salad

Day 5: Breakfast

  • Gluten-free pancakes or waffles
  • You can add fresh fruit slices and honey to it.

Day 5: Noon

  • Gluten-free sandwich: Turkey or chicken slices, lettuce, tomato, and avocado
  • Carrot sticks or cucumber slices on the side

Day 5: Evening

  • Red meat or chicken skewers
  • Bulgur pilaf with vegetables
  • Yogurt Salad

Day 6: Breakfast

  • Yogurt, topped with granola or gluten-free cereals
  • fresh fruit slices

Day 6: Noon

  • Tuna, lettuce, cucumber and mayonnaise on gluten-free sandwich bread
  • Gluten-free chips or fruit slices on the side

Day 6: Evening

  • Mushroom sauteed or grilled vegetables
  • Gluten-free bread or gluten-free pasta on the side
  • Cacik or yoghurt sauce

Day 7: Breakfast

  • Omelet: Enriched with vegetables and cheese
  • 1 slice of gluten-free bread

Day 7: Noon

  • Meatballs with chickpeas or lentils
  • Side with rice pilaf and greens
  • Ayran or freshly squeezed juice

Day 7: Evening

  • Grilled sea bass
  • Side with mashed potatoes or baked potatoes
  • green salad

This 7-day gluten-free diet list is a great option for individuals who want to eat healthily and have gluten intolerance or celiac disease. In addition, the diet list above aims to provide a balanced diet and essential nutrients that the body needs. Be sure to contact your dietitian before starting the diet. Because not every diet is suitable for everyone.

photo of author
Born in 1982, Specialist Dietitian Merve Sancaktar completed her master's degree in nutrition and dietetics. Sancaktar has been providing dietitian services in a private hospital for 4 years.

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2 comments on “Gluten Free Diet: A Gluten Free Lifestyle”
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