How can I eat a healthy gluten-free diet?

1. Gluten is only harmful to people with celiac disease. They must follow a strict gluten-free diet. People with a diagnosis of gluten sensitivity also benefit from a gluten-free diet. If you have celiac disease or gluten sensitivity, you will have to avoid products with gluten. Even a small amount of gluten can cause complaints, even a stray breadcrumb. So in addition to avoiding products with gluten, it is also important in a gluten-free diet to prevent gluten-containing products from coming into contact with gluten-free products.

How do I eat healthy with celiac disease?

1. The Wheel of Five is also the basis of good nutrition in a gluten-free diet. Many healthy products are naturally gluten-free and products containing gluten can often be replaced by gluten-free varieties. Recipe in photo: gluten-free leek pie Vegetables and fruit All fresh fruit and vegetables are naturally gluten-free and can therefore be eaten normally. Pay attention to the label for dried tropical fruits. Sometimes flour is used as an anti-adhesive. It is then not gluten-free. Also check the ingredients for vegetables from a jar or tin to be sure. Bread, cereal products and potatoes Many products from this field contain gluten. But they also provide carbohydrates, protein, fiber, iron, vitamin B1 and folic acid. Bread is also an important source of iodine. So replace the products from this box well with gluten-free variants. Brown rice and potatoes are naturally gluten-free and can be eaten normally. Gluten-free grains such as millet, teff, quinoa and buckwheat are also suitable. Only use oats if the packaging explicitly states 'gluten-free' or if it has the 'Crossed Grain' quality mark on it. Bread, couscous, bulgur and pasta contain gluten. You can replace these products with, for example, gluten-free wholemeal bread, gluten-free wholemeal crackers and gluten-free wholemeal pasta. Whether you buy bread or bake it yourself, it is important that it contains iodine. Iodine ensures proper functioning of the thyroid gland, but it is not always in gluten-free bread. Check the label for packaged bread or ask the baker whether baking salt has been used, as it contains iodine. Baking gluten-free bread yourself is a good solution. Then use gluten-free baking salt for the preparation. Fish, legumes, meat, eggs, nuts and dairy Unprocessed fish, legumes, tofu, tempeh, meat, egg and unsalted nuts are naturally gluten-free. These products may contain gluten through processing such as breading and marinating and the use of spice mixtures. Seitan (a meat substitute) is made from wheat protein and therefore contains gluten. Nuts, kernels and seeds are naturally gluten free. If no salt has been added, they are in the Wheel of Five. If there is a layer around them, they are not in the Wheel of Five, for example cocktail nuts or peanut rocks. In addition, they often contain gluten. These nuts are therefore not suitable. In addition to being a good source of protein, legumes are also a good source of fiber and carbohydrates. As a basis for the meal, they are therefore very suitable for people with celiac disease. For canned or glass legumes, check the ingredients on the label to be sure. Milk, yogurt, quark and Dutch cheese from cow, goat or sheep's milk are gluten-free. Dairy products with additives such as custard, fruit curd, cheese spread and foreign cheeses may contain gluten. Check the ingredients of these products on the label. Spreading and cooking fats Oil is gluten-free. Most margarines and margarines are gluten-free. Use low-fat margarine and margarine from your own tub. Butter is gluten-free, but is not listed in the Wheel of Five. Drinks Water, tea and coffee are gluten-free. Certain herbal tea blends contain gluten due to, for example, the ingredient barley malt (extract).

2. The Wheel of Five is also the basis of good nutrition in a gluten-free diet. Many healthy products are naturally gluten-free and products containing gluten can often be replaced by gluten-free varieties. Recipe in photo: gluten-free leek pie Vegetables and fruit All fresh fruit and vegetables are naturally gluten-free and can therefore be eaten normally. Pay attention to the label for dried tropical fruits. Sometimes flour is used as an anti-adhesive. It is then not gluten-free. Also check the ingredients for vegetables from a jar or tin to be sure. Bread, cereals and potatoes Many products from this field contain gluten. But they also provide carbohydrates, protein, fiber, iron, vitamin B1 and folic acid. Bread is also an important source of iodine. So replace the products from this box well with gluten-free variants. Brown rice and potato