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Health and gluten may not always walk the same road and that’s exactly why you need to pep up the show with fibers. The latter is just what gets your digestive system back on track and flush out all the toxins from your body. We understand that not all gluten is bad but with regards to a fitness-centric lifestyle, it does make enough sense to know that consuming appropriate amounts of fiber in your daily diet will only help you. You should aim for less than 30 grams of fibers every day and you can make up a certain part of this amount with fruits.
We are taking off with first identifying how and where gluten is present in your food and just how you can replace it with fibers with zero trouble.
1. The Gluten-Free Way
As you all must be aware that gluten-free diets have become a boom lately and hence people who are gluten intolerant have loads of options available as a complete replacement to their favorite pasta, pizza, bread, etc. Certain foods sold in the market as labeled gluten-free which contain no gluten but these snacks have a high amount of unsaturated fat which might lead to piling up of extra kilos and hence it is good to stay away from the following gluten-free yet fattening food items:
1. Processed meats
2. Candies and chocolates
3. Cakes, bread, and pasta
4. Ice creams
6. Salad dressings with mayonnaise
7. Fruit smoothies
It is also advised to switch to everything whole and organic. From these food items, you can prepare extremely delicious dishes that you would never want to go back to gluten. When you consume such items you feel more energetic, fresh and it surely will help you to lose weight too. Some of the examples of these food items are listed as under:
1. Brown Rice
5. Fresh Fruits
6. Fresh Veggies
Caution: Check your allergies and other health-related risks first!
Here is the list of few tips that must be kept in mind before actually opting for a completely gluten-free diet:
a) Suffering from celiac?
It is very important that before going for gluten-free eating, you go for a proper diagnose to a doctor. If you have been losing weight off lately, a deficit in iron, or have a history for celiac then you must consult a doctor before simply giving up gluten and evaluate its impact on your health.
b) Avoiding gluten may help you feel better
People who have celiac disease need to eliminate gluten from their diets as consuming even small amounts triggers symptoms, including belly pain and bloating. However, people who test negative for celiac may also benefit from going gluten-free if they’re experiencing a condition called gluten intolerance, or gluten sensitivity.
While it’s not the same as celiac disease, consuming gluten can cause bothersome side-effects in many people, including bloating and other gastrointestinal problems, mental fogginess, and fatigue. Avoiding gluten would only help you feel better and healthy.
c) Be prepared to be bugged
Since gluten-free diets are mostly opted by celebrities, many of your friends and relatives may relate it and bug you for becoming like them with your diet. They might not be able to understand the actual reason behind quitting gluten. So be prepared to face their comments and questions around what you're missing or what’s there for you to eat.
d) Gluten isn’t in every type of grain
Just because it's a grain doesn't mean it has gluten. You've got lots of options, including amaranth, millet, buckwheat, and quinoa. So just relax and enjoy it!
e) Outings are still on
There are many options available for restaurant lovers as there are a large number of restaurants that specifically offer gluten-free foods. National Restaurant Association's highlighted one of its reports that gluten-free food is among the top five food trends for 2014. Some of the top chains offering gluten-free are P.F. Chang's, California Pizza Kitchen, and Dunkin' Donuts.
f) The solution to skin problems
People suffering from celiac disease should ditch gluten. It helps in curing skin problems like eczema and psoriasis. The researchers have not yet proved that whether this is due to gluten specifically, or due to wheat or due to a simple switch away from more processed foods, but you could still shun it to have clearer skin.
g) Gluten-free foods can be processed, too
Gluten may be hiding in some sneaky places so be smart with your food selection. To your surprise, it may be hiding in veggie burgers, salad dressing, certain supplements, or even medications. You'll want to get smart about reading labels before you go in for consumption of any gluten-free food too.
h) Gluten-free diets can have risks
Going gluten-free involves a bit of a learning curve, and it can be especially difficult at the initial level. Those who do so out of medical necessity must be particularly cautious to avoid symptoms and additional health problems. Those who move to a gluten-free diet may want to work with their doctor and/or a registered Dietician to identify new sources of these nutrients and ensure they are eating properly.
Be smart with your options and don't forget to consult a doctor before going gluten-free as it might create health problems instead of boosting the weight loss process. Being careful is the key to success with gluten-free diets!
Now that we have identified the presence of gluten in our lives, we can understand how we can replace it with the healthy fiber content for better results. The same discussion is up next.
How to add more fiber to your diet?
Fiber is the opposite element of gluten. This makes eating a lot of fiber important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams, which is a kind of an impossible target to achieve with a traditional food diet.
We are offering some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now-
a) Make spinach your best friend
Spinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles, and pasta.
b) Go for oats and nuts
Forget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don’t like nuts, you may use oats instead for its high fiber content.
c) Replace chips with popcorn
Can you believe that 1 cup of corn has about 12 grams of fiber? Also, 1 cup of popcorn has 1-gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels.
d) How about you eat avocado for a dessert?
Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it.
e) Chia seeds are a great source of fiber
These tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tablespoon of chia seeds has about 10 grams of fiber.
f) Stick with whole-grain products.
When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole-grain bread, pasta, and many more.
g) Beans are a great source of fiber
This is the most expected item on this list. Beans are loaded with fiber and you’d be surprised to know that one cup of chickpeas has 12 grams of fiber. Beans can also be added to your daily nutrition easily in the form of salads, soups, gravies, or even roasted!
Try these smart ways to sneak in fiber in your routine and get the best results in the desired duration. Also, download the MEVO app now to get delectable fiber-rich recipes –
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