7 Alternatives to gluten

Gluten is a protein naturally found in grains such as wheat, barley and rye. It’s most common in foods like pizza, bread, pasta and cereal, gluten doesn’t have any essential nutrients which can make it become bad for you. If you have a gluten intolerance, keep reading to see some easy swaps you can make.

What is a Gluten Intolerance?

Gluten can trigger an autoimmune response in people with coeliac disease and can cause some unpleasant symptoms for others. If you experience unpleasant symptoms that aren’t life-threatening after consuming gluten, it’s likely that you have a gluten intolerance.

Symptoms of an intolerance to gluten can include feeling or being sick, having stomach aches, bloating, indigestion and constipation. All this means is that your digestive system has difficulties breaking down the proteins in gluten, causing your body to become inflamed. It’s important to note a gluten intolerance can develop at any age.

Alternatives to Gluten

Quinoa

Quinoa is a whole grain that is naturally gluten-free. It’s one of the most popular gluten-free grains because it is plant-based and fibre-rich. It’s also good to note that quinoa is a complete protein because it contains all 9 amino acids that our bodies struggle to make on their own. Quinoa flour can be used to make tortillas, quick bread, pancakes, and many more.

Oats

Oats are not made from wheat, meaning they are naturally gluten-free. They are one of the best sources of beta-glucan, which lowers blood sugar and insulin levels. However, when buying oats, it’s important to always check the label to make sure they are gluten-free. This is because a lot of branded oats tend to contain traces of gluten due to cross-contamination in the factory.

Buckwheat Flour

Buckwheat flour is a great ingredient if you suffer from a gluten intolerance. This flour is completely gluten-free and highly nutritious due to having a lot of protein, fibre, vitamins and antioxidants. The antioxidants can keep your heart healthy and cholesterol levels low.

Rice

Rice is a great alternative to Gluten because it’s naturally gluten-free. However, during the harvesting and manufacturing process that can be some cases where rice has traces of gluten, which is why you should always check the label.

Almond Flour

Almond flour is gluten free and wheat-free, made by grinding dried almonds. This flour has a high amount of protein and contains a good amount of healthy fats. Almond flour is also known for having a lot of calories, but because of the healthy fats, almond flour will keep you full for longer.

Corn

Corn is mostly known as a vegetable but is actually a whole grain with a high potassium content. Maize, as well as corn are gluten-free even though they do originate from the grass family. It’s a good alternative because it’s high in fibre and contains a lot of antioxidants.

Fresh Foods

It’s a given that fresh produce is gluten-free, most of the time. A lot of processed foods contain gluten because wheat, barley, or rye can be used as a thickening agent, if you have a gluten intolerance it’s recommended to steer clear of processed produce. Instead, opt for whole, fresh produce like vegetables and lean meat to make sure you’re not consuming any gluten.

What Next?

So, if you’ve made it this far down the article, you should have some new knowledge about gluten and how you can make some easy swaps. Living with a gluten intolerance can be difficult to navigate because so many foods contain gluten. Learning how you can change your diet and then act on it is the first step to feeling better.

You shouldn’t have to live your life feeling uncomfortable after eating your favourite foods, so learn how to make them instead by using gluten-free ingredients!