The practical guide to the gluten-free diet

Sugar free diet here, gluten-free meals for this, the majority are now beginning to consumegluten-free diet. In fact, the latter seems to bring only benefits for the body. However, it is not always easy to change eating behaviors overnight, especially when you are not sure where to start. How to eat gluten free and why do it? Can everyone do it and what are the gluten free food ? So many questions that you will find your answers in the following paragraphs.

Why eat gluten-free?

the gluten, This substance composed of proteins, fatty acids and sugar, is found in many foods such as cereals (wheat, barley, rye …), bread, flour, cookies, pasta and many others. As you may have noticed, it is present mainly in floury foods. In fact, it is the one that gives elasticity, volume and resistance to the pasta. To be more explicit, it is formed when making pasta when water and flour are mixed and without it they would not have the consistency that they have.

At the level of the body, it also has a role to play in ensuring its proper functioning. It provides us with glutenins and prolamines which in turn contain amino acids. The latter participate in muscle development, the elasticity of tissues and the nutrition of the skin, hair and nails. Despite all this, it does not have the same effects on everyone’s body. Being rich in protein, it is potentially allergenic and can be the cause of multiple pathologies. Namely:

  • Celiac disease, an autoimmune disease that affects gluten intolerant people and affects an individual’s digestion. It causes the destruction of the villi in the gastric wall and therefore causes poor absorption of nutrients. This is why some of us suffer from nutritional deficiencies despite having balanced nutrition. It also causes diarrhea, abdominal pain, and growth retardation in children.
  • Dermatitis herpetiformis, as its name suggests, is manifested on the skin by the appearance of small skin vesicles accompanied by intense itching.
  • Wheat allergy, unlike celiac disease, is a reaction triggered by the immune system to contact with gluten, either by ingesting it or by inhaling it. The signs vary from person to person.
  • Gluten ataxia or celiac disease of the cerebellum

Benefits of a gluten-free diet

The benefits of eating gluten free

Eat gluten free Not only does it help to avoid the aforementioned side effects and diseases, but it also brings many benefits to followers of this diet.


Mealy foods contain the most gluten. They are also among the highest calorie foods. Therefore, the gluten-free diet helps you lose a few pounds less. However, this is still subjective depending on what you have on your plate on a daily basis. If you are used to eating a lot of fat, you shouldn’t expect big changes. It’s about balance and good nutrition.

Reduction of fatigue

What could be better than to get in shape and regain energy? This is precisely the promise of the gluten-free diet for those who decide to start. Food is quickly digested and organs function properly.

A more radiant complexion

The texture of the skin improves the more you eat. without gluten.

Decreased water retention.

Food is the basis for preventing water retention. There are foods to favor and certain nutrients to minimize, or even ban, like gluten and potassium.

Strengthening the immune system.

When the intestine is healthy and the digestive system is working properly, the immune system is more resistant to inflammation, migraines, but also joint pain.

Better digestion

The difference is especially felt during the moments after the meal. We feel lighter than usual. Additionally, according to a gastroenterologist, eating gluten-free also suppresses fructans that can ferment the intestines and cause inflammation of the digestive tract.

What are the signs of gluten intolerance?

Some assimilate it without problems while others present a gluten intolerance or a gluten allergy. It is not really easy to recognize if a person has it. The signs that it may present are similar to various diseases. However, if most of the following symptoms appear, be it a child or an adult, it is best to take a test to identify any doubts.

Do you feel like you have all these signs? Start consuming gluten free flour, since gluten-free cereals… these are just a few of the many gluten free food list. You will see if this has changed anything.

Gluten-free starches

What are gluten-free starches?

To help you follow the gluten-free diet correctly, here you go 10 gluten-free foods have at home. More precisely, starches. In fact, they are essential for cooking and eating well. Those listed below may also offset products based on wheat gluten and most are easy to cook. After all, a little change will only do you good, and it’s your chance to explore new recipes!


Eat without feeling guilty and helping your body the best possible. the chickpeas, this quintessential legume, are tasty, nutritious and gluten-free. It can be used in all recipes as a starter or as a resistance, but also as a dessert. You just need to do a little research to see a ton of recipes under your belt.

The dog

If there is a gluten-free food, it is corn. Also known as “Indian wheat” in Quebec, it is a complete food that serves as a substitute in many recipes based on wheat flour.


Native to the Asian continent, especially China and Central Asia, buckwheat is a seed on the same level as sorrel and rhubarb. It is the perfect alternative to eliminate gluten from your diet. Its nutritional values ​​and those of wheat are identical. Also, it is even better compared to the latter.

The potato

In French fries, mashed potatoes, gratin … this favorite vegetable of the French is used in all recipes. However, you should be especially careful when you decide to fry them as they absorb a high level of oil and this can harm you rather than keep you healthy.


The gluten-free diet doesn’t have to say goodbye to pasta. Thanks to amaranth, this small seed considered miraculous, you can enjoy pasta without any problem. Especially since this seed is very rich in nutritional value. And the icing on the cake … or the pasta (yes, why not!), It is gluten free.

Sweet potato

Eating gluten-free while in good shape? With the sweet potato, it is possible. This elongated tuber provides the necessary vitamin A for the body and contributes greatly to the fight against cardiovascular diseases.

Coconut flour

Do you want to make pancakes, pizza, a good pastry worthy of the name? Use coconut flour as a substitute for conventional flours. In fact, it’s the staple to have at home when you’re allergic to gluten, diabetic, vegetarian, and athlete! It goes without saying how essential this white powder is to us.


An unconditional ally of vegetarians, quinoa is a “pseudocereal” that does not leave you indifferent both for its taste and its benefits. For those with gluten intolerance, this is the ideal ingredient instead ofgluten free oats. If you’re not a big fan of grains, quinoa is also available in paste at Kazidomi. Something to please the palate of the most sensitive.

The beans

Red, black or white, the beans are delicious. Chili con carne and cassoulet stars don’t just spice up your life. Like their legume friends, they are also an unlimited source of protein.


Like beans, lentils are also certified gluten-free. Despite this, they are as high in protein as the others and are easily invited to the dishes on many occasions.

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