The Gluten-Free Diet
Learn how to adopt a gluten-free diet. Hidden sources, healthy alternatives, practical tips. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 132 lbs
Active woman, 35 years old, 132 lbs
Sedentary man, 35 years old, 165 lbs
Active man, 35 years old, 165 lbs
Who should eat gluten-free?
A gluten-free diet is medically necessary for people with celiac disease (about 1% of the population) or non-celiac gluten sensitivity. It is NOT recommended for weight loss and has no proven benefit for people who tolerate gluten.
Where is gluten hiding?
Gluten is found in wheat, barley, rye, and their derivatives. Obvious sources: bread, pasta, cookies, pastries. Hidden sources: sauces (soy, bechamel), canned soups, deli meats, some medications, and many processed foods. Always read labels.
Gluten-free alternatives
Many grains are naturally gluten-free: rice, quinoa, buckwheat, millet, corn, certified gluten-free oats. Starches like potatoes and legumes are also safe. Alternative flours (rice, almond, coconut) allow healthy cooking.
Avoiding deficiencies
Enriched grain products are an important source of B vitamins and iron. By eliminating them, make sure to compensate with other sources: meats, legumes, leafy greens, and possibly supplements on medical advice.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Guide to the Gluten-Free Diet
Important: This information is for educational purposes only. Before adopting a gluten-free diet, consult a doctor for diagnosis. Don’t remove gluten before testing, as it can skew results.
A gluten-free diet is a medical necessity for some, not a trend to follow for everyone.
Gluten-Free Grains and Starches
Naturally gluten-free
- Rice: white, brown, basmati, wild
- Quinoa: rich in complete protein
- Buckwheat: despite the name, no wheat
- Millet: little known but nutritious
- Corn: and polenta
- Potatoes: and sweet potatoes
- Certified oats: check the label
To avoid absolutely
- Wheat: and all derivatives (spelt, kamut, bulgur)
- Barley: including barley malt
- Rye: rye bread, pumpernickel
- Triticale: wheat-rye hybrid
Hidden Sources of Gluten
Watch out for these foods that may contain gluten:
- Soy sauce (choose gluten-free tamari)
- Bouillon cubes and soups
- Breaded or sauced meats
- Some deli meats
- Beer (unless certified gluten-free)
- Candy and chocolates
Practical Tips
- Read labels: the “gluten-free” mention must be certified
- Watch for cross-contamination: utensils, toaster
- Cook at home: it’s safer and cheaper
- Avoid processed industrial gluten-free foods (often less nutritious)
Why Voical Can Help You
Tracking your meals with Voical helps ensure you maintain a balanced diet despite restrictions. You can verify your fiber, B vitamin, and iron intake, often reduced in a gluten-free diet.