I have a gluten intolerance. How can I ensure I’m getting enough nutrients while avoiding gluten-containing foods in my diet?

by Dietitian_Sheema on Mar 6, 2024

177 members

36 posts

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aabha_rawattt asked 382 days ago

I have a gluten intolerance. How can I ensure I’m getting enough nutrients while avoiding gluten-containing foods in my diet?

Answer

381d

Dietitian_Sheema

・answered 381 days ago

1) Consume Naturally Gluten-Free Foods: add foods that are naturally free of gluten, such as fruits, vegetables, lean proteins (meat, poultry, fish, eggs), legumes, nuts, seeds, and gluten-free grains like rice, quinoa, corn, and buckwheat. 2)Choose Gluten-Free Grains: Incorporate gluten-free grains and flours into your meals, such as rice, quinoa, millet, cornmeal, almond flour, coconut flour, and chickpea flour. Experiment with different gluten-free recipes to at variety to your diet. 3) Include Protein-Rich Foods: Incorporate plenty of protein-rich foods into your diet to support muscle growth and repair.Ex: lean meats, fish, poultry, eggs, legumes, tofu, and dairy. 4) Milk and Milk Products : If you tolerate dairy, include dairy products like milk, yogurt, and cheese in your diet to meet calcium and vitamin D needs. 5) Fiber : Ensure an adequate intake of dietary fiber by consuming plenty of fruits, vegetables, gluten-free whole grains, legumes, nuts, and seeds.

Comment

381d

Anonymous

・answered 381 days ago

To ensure you're getting enough nutrients while avoiding gluten-containing foods, focus on naturally gluten-free options like fruits, vegetables, lean proteins, nuts, seeds, and gluten-free grains such as quinoa and rice. Consider fortified gluten-free products and supplements if necessary.

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Hi there, I hope you are well. As a nutritionist, every food is a superfood because every food has got a purpose to serve and each food is likely to give you varied nutrients. Here's how you can make every food a super food :) - You can prepare a smoothie or mixed fruit bowl and add flaxseeds or chia seeds on top. - Add vegetables to your chilla/pancakes, you can prepare these chillas will millet flour or oats flour. - Prepare a mukhwas with different seeds and have it post lunch and dinner. - Include berries and bell-peppers in your daily routine, by using berries in your smoothies, over pancakes, etc, and bell peppers can be sauteed and added to salads, sprouts, rice, etc. - You can have green leafy vegetables at least twice a week as a soup, sabzi, in parathas, wraps, chilla, and much more. - You can grill or roast your chicken/fish, and have boiled egg salad/ or add eggs to rice, soup,have it as an omelette or sandwich. - You can prepare chickpeas/kidney beans salad, rice, & wraps.

Anonymous・-15d

Chia seeds: Add them to smoothies, oatmeal, or muffins for a boost of fiber, protein, and antioxidants.

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You can find her some real examples of persons around you who have benefitted from vegan diet and increase her trust factor in it ❤️

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Hi there, I hope you are well. Here are some nutritious and tasty snack ideas. 1) Roasted makhana 2) Whole wheat sandwich with veggies and paneer/chicken. 3) Home-made poha or kurmura chivda 4) Makhana bhel /kurmura bhel 5) Chickpeas or moong chaat 6) Vegetable idli/mini uttapam 7) Dates and oats laddoo 8) Home-made protein bars with oats and seeds. 9) Fruit yogurt smoothies 10) Upma or poha with veggies I hope this helps, Take care ✨

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