Being gluten intolerant, I can understand how difficult it is for people like us to stay consistent with our diet. Gluten seems to be everywhere, from morning toast to our favourite snacks, which makes the switch feel overwhelming at first. But I have some good news. After thorough research, I have discovered plenty of gluten free products out there that are not just healthy but delicious, too. These products will make the diet routine easier, tastier, and a lot more enjoyable than you might expect.
Glute Free Grains and Flours
Rice: Rice is the most common gluten free grain that comes in wide varieties such as short grain, long grain, basmati, and jasmine. They are also available in colours other than white, such as black, red, brown, and purple. Rice can be enjoyed with salads or sauteed vegetables, or cooked with lentils, curries, herbs, and aromatic spices to create a filling, satisfying meal.
Buckwheat: Buckwheat is a gluten-free flour with an earthy, nutty, slightly bitter taste. It’s high in B vitamins, magnesium, phosphorus, zinc, and iron. You can use buckwheat to make gluten-free pancakes, cookies, cakes, breads, and muffins.
Oats: Oats are a naturally gluten free grain that are a good source of protein and fibre. Include them in your sandwiches, smoothies, baked treats, and snacks to create a delicious oatmeal that’s both healthy and tasty. However, a gluten-intolerant person must keep in mind that the safest oats are those that are certified and comply with FDA standards for gluten content of less than 20 ppm.
Quinoa: Quinoa is a high-protein, high-fibre grain that helps regulate blood sugar levels, manage weight, and support heart and gut health. There are many types of quinoa available in different colours like red, brown, black, and ivory. Before cooking, make sure to rinse it so it does not taste bitter.
Chickpea: Chickpea flour is a nutritious, high-protein legume flour that you can use to make savoury pancakes, flatbreads, fritters, and baked goods. You’ll even find gluten-free pastas made of chickpeas in many gourmet grocery stores. Just make sure to choose certified gluten-free chickpea products to avoid cross-contamination.
Lentil: Lentil is a legume, but it can be formed into flour by grinding dried lentils into a fine powder. This flour can then be used for everyday cooking and gluten free recipes. Lentil pastas and soups are also available across many gourmet stores.
Bread and Baked Alternatives
You no longer have to give up your favourite sandwiches, wraps, or baked treats when there are various alternatives available. For example, gluten free bread made of rice flour, millet, almond flour, or a blend of gluten free grains. Similarly, wraps, tortillas, crackers, and baked gluten-free snacks are an alternative to regular ones.
Gluten Free Pasta
There are a variety of gluten free pastas available, including rice pasta, chickpea pasta, quinoa pasta, and lentil pasta. They are made from flours that are naturally gluten free. High-end grocery stores like gourmet markets and specialty food stores now stock a wide range of these pastas, so they’re easier to find than ever before. And the best thing? They cook and taste similar to regular pasta, which means you don’t have to miss out on your favourite dishes.
Fruits and Vegetables
Naturally gluten free fruits and vegetables like apples, bananas, berries, spinach, and broccoli are the safest foods you can include in your diet. Not only are they’re gluten free, but they also contain essential vitamins, minerals, and antioxidants that are good for your overall health. Using them, you can cook new types of snacks, make smoothies, salads, or create wholesome meals. The best thing is they’re easily available in any grocery store. But one thing I recommend is washing them properly before use, so any dirt, pesticides, or surface contaminants are removed.
Soups, Chocolates, and Beverages
Today, soups, chocolates, and beverages are also available in gluten free options. Many packaged soups come in various varieties, but I always recommend checking labels, as there’s sometimes a risk of cross-contamination or hidden gluten sources. Gluten free dark chocolates are also available at many gourmet stores. Beverages like fresh juices, tea, coffee, and plant-based milk like almond or coconut are also great additions.
How to Find a Reliable Store for Gluten Free Food Products
It’s important to choose a reliable store known for selling quality, no cross contaminated, and completely certified gluten free products. Here are some things to keep in mind.
- Search online for reputable retailers that highly focus on healthy and specialty products, including gluten free.
- While exploring their gluten free section, make sure to check labels and look for gluten free certifications.
- Check the ingredients and ensure there are no additives or preservatives that compromise food quality or your health.
- Read reviews to understand product quality and reliability. Also, compare products and prices so you can choose what works best for you.
Final Thoughts
Gluten intolerance or celiac disease can both make everyday eating challenging. When gluten is present in so many common foods, we feel restricted or unsure about what to eat. But no more restrictions or doubts, there is a range of gluten free alternatives available that are easy to incorporate into diets. They’re nutritious, delicious, and packed with goodness in every bite. So go ahead and give it a try.
