Going vegan is not that easy for people who are not much used to eating plant-based foods more than animal foods. If you took the leap and also want to go gluten-free, you will have to put in a lot of effort to make a smooth transition to one as a vegan.
What Is Gluten?
Gluten is a family of proteins found in foodgrains. Two of the most important proteins in gluten are glutenin and gliadin. Most of the adverse effects of gluten are attributed to the presence of gliadin.
Does Gluten Cause Health Issues?
Most people are gluten-tolerant. However, people with certain medical conditions should not take gluten as it might affect their health adversely.
People with Celiac disease are strictly advised to avoid gluten entirely from their diets. Celiac disease is reported in only about 1% of the population.
Celiac disease is an autoimmune condition and the immune system treats gluten as an invader. The response causes damage to the gut wall and causes nutrient deficiencies and several digestive issues.
Non-Celiac Gluten Sensitivity
It is not necessary that you have celiac disease if you are gluten-sensitive. People with non-celiac gluten sensitivity have to avoid taking gluten in any form. Although the exact numbers of people with non-celiac gluten sensitivity are unknown, estimates suggest that between 0.5% and 13% of people have this condition.
The common symptoms of non-celiac gluten sensitivity include bloating, diarrhea, stomach pain.
In addition to people with the aforementioned conditions, people with a wheat allergy and irritable bowel syndrome will also benefit from a gluten-free diet.
How To Overcome The Challenges Of A Gluten-Free Vegan Diet?
Combining the choice of vegan foods and gluten-free foods can be quite a daunting task for many. Here are some tips that will make it easy for you to stick to your gluten-free vegan diet:
Plan Before You Eat Out
Most restaurants offer gluten-free and vegan options separately. It is not that common for them to offer many gluten-free options. Before you leave home to eat-out, ring ahead to the restaurant to see if they offer foods that go along with your diet choice.
Avoid Chances Of Cross-Contamination
If you are avoiding gluten because it can cause you health issues, you should be very careful to avoid the risk of cross-contamination. Have a separate area to cook your meals at home and if needed, use separate utensils.
Vegan diets and gluten-free diets are associated with various health benefits. Combining them requires proper planning ensuring that you do not lack any nutrients.