The gluten-free diet isn’t just another diet fad. It is actually used to alleviate the symptoms of celiac disease, an autoimmune condition that affects nutrient absorption.

People with celiac disease just can’t have gluten, a protein found in certain grains. If someone with this disease eats foods with gluten, their immune cells will attack the lining of their intestines and cause inflammation.

But even people without celiac disease can benefit from a gluten-free diet. People who follow this diet are often seeking weight loss, better focus or a slimmer waistline. Some follow a gluten-free diet to boost their overall health, and for good reason. Gluten-free diets call for plant-based foods and lean protein sources like fish.

Foods to eat on a gluten-free diet

If you eat gluten-free or want to try a gluten-free diet, a gluten-free foods list can be a valuable resource. Listed below are examples of gluten-free foods:

1. Whole grains

Whole grains are an important part of a healthy diet. They are full of complex carbohydrates, providing energy to get you through the day. Most whole grains are also high in fiber, which helps with digestion. Though lots of whole grains contain gluten, a wide variety are naturally gluten-free. These include:

• Brown and wild rice
• Quinoa
• Oats
• Yuca or cassava
• Sorghum
• Buckwheat
• Non-GMO potatoes
• Non-GMO potato flour

Some whole grain products might not be labeled “gluten-free.” If you’re unsure, read the ingredients list. Steer clear of products that contain whole wheat, bulgur, barley, rye and malt.

2. Fruits and vegetables

Fresh, whole fruits and vegetables are naturally gluten-free. It’s important to include these in a gluten-free diet because they give you tons of fiber and a variety of vitamins, minerals and antioxidants.

However, some processed fruits and vegetables may have been preserved with ingredients that have gluten. So always read the ingredients list. Still, it’s best to opt for fresh fruits and vegetables.

3. Lean proteins

Most protein sources, whether animal or plant-based, are naturally gluten-free. But additives like fillers, flavor enhancers and even rubs and sauces may contain gluten. Generally speaking, the following foods should be gluten-free:

• Legumes (e.g.,  beans, peas, lentils)
• Nuts and seeds
• Grass-fed beef
• Poultry
• Fish
• Shellfish

You may need to check the ingredients list of processed meats, meat substitutes, cold cuts, ground meat, ready-to-eat proteins and meats with sauces or seasonings. Avoid any meat that has been breaded.

4. Oils

Healthy oils, such as olive, avocado and coconut oil, are naturally gluten-free. But be sure to check the label. In some cases, additives with gluten are mixed with the oils for extra flavor.

5. Water

Whole grains, fruits, vegetables and legumes are packed with fiber. Fiber and water go hand in hand. If you eat a high-fiber diet without drinking enough water, you risk feeling bloated or being constipated.

There are also plenty of gluten-free beverages you can add to your diet. Drinks that are usually safe include tea, coffee and fresh fruit juices. Avoid beers, ales and other malt beverages. These drinks are typically made with grains that contain gluten.

6. Spices and condiments

Most spices and condiments are naturally gluten-free. However, gluten may slip in unnoticed in certain sauces in the form of flavor enhancers, thickeners and stabilizers. Generally speaking, mustard, mayonnaise and dry spices – think dried basil, garlic powder or chili powder – are safe because they typically don’t have gluten.

Condiments that you should double-check or avoid entirely include ketchup, soy sauce, malt vinegar, barbecue sauce and Worcestershire sauce.

Recipe for gluten-free paprika fish with broccoli tabbouleh

Making gluten-free meals doesn’t have to be complicated. One way you can easily make your meals gluten-free is to swap certain grains for gluten-free ones. You should also incorporate more vegetables into your dishes.

This recipe for fish with broccoli tabbouleh, a kind of Eastern Mediterranean salad, is gluten-free. It’s great for your heart, too. Here’s how to make it:

Ingredients for 4 servings:

• 4 skinless, boneless white fish fillets
• 2 green onions, thinly sliced
• 1 head broccoli, coarsely grated
• 1 small green bell pepper, finely chopped
• 1/2 bunch flat-leaf parsley
• 1 1/2 cups chickpeas, drained
• 3/4 cup grape tomatoes, sliced into rounds
• 1/2 cup fresh lemon juice
• 1/2 cup almonds, finely chopped
• 1/4 cup extra-virgin olive oil, plus extra for greasing
• 1 tablespoon grated lemon rind
• 3 teaspoons sweet paprika
• 2 teaspoons cumin
• Lemon wedges

Preparation:

1. Mix paprika, lemon rind, lemon juice and olive oil in a small bowl. Season with salt and pepper to taste.
2. Transfer 2 tablespoons of the mixture to a dish. Add cumin seeds. Reserve the remaining mixture.
3. Coat the fillets one at a time in the paprika and cumin mixture in the dish. Cover the fillets and leave in the refrigerator for 15 minutes.
4. Grease a large pan and heat over medium-high heat. Cook fillets for 3–4 minutes on each side.
5. Meanwhile, finely chop parsley stems and roughly chop the leaves. To a large bowl, add parsley, onions, chickpeas, tomato, bell pepper and almonds. Stir in the reserved paprika mixture.
6. Divide tabbouleh among serving plates. Top each plate with a fish fillet. Serve with lemon wedges.

People with celiac disease benefit the most from a gluten-free diet. But this diet can also be beneficial for those who want to improve their eating habits and boost their overall health. For a well-rounded gluten-free diet, eat a variety of the foods listed above.

Sources include:

MayoClinic.org

EcoWatch.com

Taste.com.au