Wheat is said to stay in the stomach for up to 3 days. Remember though cutting wheat out means you need to look for alternative sources of fibre in your diet. Fibre is essential for proper digestion and really helps for beating the bloat. The digestive system isn`t designed to consume large amounts of gluten. Therefore products containing wheat flour, such as bread and pasta can make people feel bloated and suffer from indigestion.
A lot of ready-made breads and treats are high in sugar but low in fibre, so read the labels. Recommendations would be brown rice, beans and pulses such as lentils. A great way of getting fibre into your diet at the start of the day is to have porridge for breakfast. Fruit also contains dietary fibres, which can help with digestion; some suggestions are apples and pears.
There are a lot of alternative flours that allow you to have the same treats as if you were eating wheat. If you are baking, try cornflour, maize, buckwheat or spelt if permitted. Oats are also a great alternative especially in sweet treats. Gluten-free flour, usually made from a mixture of alternative flours (rice flours etc) is specifically designed for those on a gluten-free diet and is generally a good substitute to plain flour or wheat flour in baking. These usually have fibre, so are worth using to get the right balance.
Bread and carbs can often been seen as fattening starchy foods, but in reality they are a good source of energy and the main source of a range of nutrients for our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Believe it or not, starchy foods contain less than half the calories of fat, just watch out for the added fats used for cooking and serving (like oils, sauces, butter). This is what increases the calorie content. Wholegrain varieties of breads, crackers, rice etc are a better choice especially if you are trying to eat healthy and cut back on fats. The wholegrain varieties also digest better and help beat the boat that is often associated with these foods.
Some tips for eating more fibre in a wheat-free diet:
Have more rice and wheat-free pasta and less sauce
Add beans and lentils to your casseroles, stews and curries
Try brown rice – makes a very tasty rice salad, and is filling
Add in seeds and nuts if you are making bread or sweet treats such as flapjacks.
Also great to add into cereals and yoghurts
Porridge is great for breakfast. Oats are a good source of soluble fibre. "Your health is in your
Article submitted by Aoife Luykx