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Living with food intolerances can lead to major dietary restrictions that lead to complexity in achieving different food-related challenges. Losing weight or having a specific gym diet to achieve a goal or prepare for competitions. Often people not only have an intolerance, but they treat with more than one as if they were an example of lactose.

All these facts commit you to take care of and measure what you eat and live obfuscated with the labels. Doing this to prosper your health is not a sacrifice, but it seems to be becoming a fashion. Many consider that eating gluten-free without intolerance can be more favorable to you, it may really only be a greater expense, since it is not so beneficial to your health.

Food intolerance means that a person has complexity in digesting certain peculiarities of food, such as natural sugars or proteins. Symptoms of intolerance include bloating, abdominal pain, diarrhea, and constipation. Symptoms are personalized and can change in intensity throughout life cycles.

One essential fact is that less than 1 percent of the general population have celiac disease or are allergic to wheat. Therefore, they are only 1 percent of the population, and the other ninety-nine percent have no reason to buy these products.

On the positive side, given the demand for these products, the cost has been reduced and the number of groceries has increased, so that people who need them now have access to considerably more for less. As an example, the possible substitution of the main sources of carbohydrates, thanks to the existence of an enormous plurality of gluten-free products. Among them are rice, buckwheat, corn, polenta, soybeans and tapioca. Vegetables and fruits are gluten-free so simply exchanging wheat pasta for other foods is an easy task.

How to progress the gluten-free diet

  • Expanding the amount of gluten-free cereals in the diet such as corn, rice, soy, tapioca, amaranth, quinoa, wild rice, etc.
  • By introducing soya and alfalfa sprouts into salads, they are rich in vitamins and minerals.
  • Increasing the portions of potatoes, rich in carbohydrates, as a source of energy.
  • Eating nuts without roasting to replace snacks, breakfast cereals, energy bars and more minerals.
  • Substituting a part of the wheat derivatives such as flour, bread and pasta with gluten-free cereal flours and breads (corn) and amaranth paste or quinoa.

We provide a small table of common groceries and their respective alternative options.

There are many gluten-free snacks that can assist you in supplementing your daily diet. To assist you, we are going to give you the perfect recipe for a 100% gluten-free breakfast to eat whenever and wherever you feel like it:

Almost every fitness regimen usually includes pancakes. This is partly because it is a simple and quick recipe, ideal for breakfasts and snacks. If you want to avoid gluten, buckwheat pancakes can be a great option. Buckwheat is a cereal of vegetable origin which, apart from being gluten-free, provides a lot of protein and is rich in fibre.


  • 8 egg whites
  • 50 g buckwheat flour
  • 1 tablespoon cinnamon
  • 1 tablespoon saccharin or stevia


  1. Place the ingredients in a jar (tupperware or shake shaker) and whisk vigorously until all ingredients are mixed together to form a homogeneous liquid.
  2. Put the mixture in a frying pan with a little olive oil.
  3. When they are ready, accompany them with a little jam or fruit.

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