Gluten-Free Foods – The Most Important Facts at a Glance

• A gluten-free diet is important for many people because they have a gluten intolerance.
• The unpleasant effects of this sensitivity can be very diverse and far-reaching.
• The only effective measure is to switch to gluten-free foods.
• These are now available in many categories. With some of these products, you can even make gluten-free bread, pasta, or cakes at home.

Gluten-free foods—what does that mean?

Before we turn our attention to gluten-free foods and their benefits, we naturally want to know first what gluten is, where it’s found, and what negative effects this protein can have. It is a mixture of proteins found in the seeds of certain grains. For example, gluten is found in barley and spelt, as well as in rye and wheat.

Buying Gluten-Free Foods If You Have a Gluten Intolerance

Now, gluten isn’t automatically harmful, but a significant portion of the population complains of gluten intolerance. This sensitivity, also known as celiac disease, often leads to chronic inflammation of the small intestine; the small intestine’s mucous membrane is particularly affected. Possible symptoms include digestive problems, loss of appetite, difficulty concentrating, headaches, and several other signs.

If your doctor diagnoses you with gluten intolerance, you’ll need to take immediate action. The goal is to avoid eating any foods made from the grains in question as much as possible. However, other foods also contain gluten, such as fruit smoothies and ice cream, soft cheeses and cream cheese (and other types of cheese), processed meats and sausages, gnocchi and potato dumplings, as well as anything that’s breaded, such as fish sticks.

Buying gluten-free foods means making a change

It’s perfectly clear that it takes some getting used to before you start reaching for gluten-free foods at the supermarket. It starts right when you’re making your shopping list. Where you used to write “fish sticks,” you now simply have to buy fresh fish and seafood without breading. Instead of rye, wheat, spelt, and barley, you’ll find ingredients like soy, quinoa, rice, buckwheat, corn, millet, or amaranth.

Meat and eggs are also allowed, as are—of course—vegetables, fruit, and nuts. Legumes such as peas, beans, and millet are ideal. If you need oil or fat, buy the unflavored varieties. You can also safely buy sugar and salt, as well as any spices that do not contain gluten-containing additives, along with natural dairy products such as milk, quark, and yogurt, as well as honey.

Making Your Own Gluten-Free Foods

People who follow a gluten-free diet are doing themselves a favor. After making the switch, the small intestine’s lining begins to regenerate, which also reduces the risk of long-term damage. Another benefit: The body can now utilize the nutrients it receives much more effectively. In addition, weight loss begins, along with a significant improvement in overall physical condition.

Of course, the best way to manage a gluten-free diet is not only to change your shopping habits but also to take charge of meal preparation yourself. You can buy the basic ingredients for a gluten-free diet online, for example at Kanela. The selection is huge—from gluten-free pizza crusts and gluten-free cereals to gluten-free gnocchi and gluten-free sweets, all the way to gluten-free ciabatta and gluten-free pasta—and much more. One truly versatile product is SCHÄR’s Mix it! Gluten-Free All-Purpose Flour, which lets you make your own dough at home for cookies, cakes, bread, or pasta.