What Are the Best Tips for Making Gluten-Free Sandwiches?

Creating gluten-free sandwiches can seem like a daunting task, but it is not impossible. One way to accomplish this is to use bread substitutes such as rice crackers or corn tortillas. Rice based breads can also be made or purchased to create a gluten-free sandwich that is still in between slices of bread.

A type of protein, gluten is found in wheat, barley, and rye. Some individuals have a sensitivity to this protein, while others cannot tolerate it all. Gluten is found in all wheat products — breads, pastas, and cereals. Symptoms of gluten intolerance include upset stomach, bloating, diarrhea, or other gastrointestinal symptoms.

There are a number of reasons why someone might want to remove gluten from their diet. Many individuals do this for medical reasons, as they may have a gluten sensitivity, or they may be unable to eat gluten at all due to celiac disease. In individuals with celiac disease, the intestines become inflamed and damaged upon contact with gluten. This impairs the intestine’s ability to absorb nutrients and causes malnourishment.

Others eat a gluten-free diet, not out of medical necessity, but because they believe it is a healthy lifestyle choice. Some believe this diet will increase energy, reduce headaches, and encourage weight loss. It has even been suggested that this diet can help decrease attention deficit hyperactivity disorder (ADHD) symptoms.

Making gluten-free sandwiches involves making a sandwich without bread that is made from wheat. This can be challenging, as many might say that the bread is the most important part of the sandwich. Substitutes for bread that can make an equally satisfying sandwich are available, however. Wrapping the inside of gluten-free sandwiches in a corn tortilla instead of bread is a good way to create a bread substitute. Eating the inside of a sandwich on top of a rice cracker is another way.

Instead of substituting a different type of food for bread, gluten-free sandwiches can be made with gluten-free bread. Bread that is free of gluten can be made at home or purchased in the grocery store. This type of bread is made with rice flour instead of wheat flour, so it contains no gluten. Although similar to bread in many ways, rice bread is often denser than wheat flour bread and can fall apart more easily.

One option for individuals avoiding gluten is to eat a sandwich without bread. Restaurants often do not have gluten free bread substitutes, such as corn tortillas or rice bread. In this case, the meat, lettuce, and tomato on the inside of the sandwich can be eaten while the bread is left to the side.

When designing gluten-free sandwiches, it is important to remember that gluten is present, not just in bread and wheat products, but also in a large number of foods that might not generally be thought of as containing gluten. It can be found in many different types of ketchup, in beer, and in some varieties of cold cuts. The best way to entirely avoid gluten is to read the ingredients on every item, even those that seem like they would be gluten-free.


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