Those who suffer from bloating after consuming leavened foods, could benefit from the yeast-free diet: here's how to do it
- Why a yeast-free diet
- Yeast-free foods
- Weekly menu
Why a yeast-free diet
When we talk about yeasts we refer to microorganisms capable of fermenting the sugars present in the flours, making the dough of bread, pizzas, focaccia but also cakes and croissants rise. The fermentation process carried out by the yeasts in fact produces carbon dioxide and alcohol: the former is a gas that swells the dough, while the alcohol evaporates during cooking in the oven, since it is a volatile substance. The yeasts most used both in industry and for home preparations are saccharomycetes, which allow us to prepare bread but also wine, beer and other alcoholic beverages.
Some people, after consuming fermented products, can experience a series of disorders of varying degrees, especially at the gastrointestinal level, such as pain, sense of fullness, tension and abdominal bloating. Those suffering from these problems should contact their doctor or nutritionist to assess the cause of the symptoms and decide how to intervene to resolve the situation. Gastrointestinal disorders such as excess gas, constipation, diarrhea are in fact very often attributable to food intolerances including gluten or lactose intolerance or even irritable bowel syndrome. Only once the cause has been ascertained, can one decide the type of path to take to solve the problem: it is not recommended to drastically eliminate an entire category of food without having a diagnosis and without being followed by a professional.
Our diet includes many foods fermented by the addition of brewer's yeast (Saccharomyces cerevisiae), natural yeast or mother yeast, leavening agents or bacteria. As for bread and other baked goods, you can still find numerous yeast-free alternatives on the market including: unleavened bread, yeast-free wraps, crackers, rice or corn cakes, rusks, yeast-free sweets prepared with puff pastry or shortcrust pastry, shortcrust pastry and puff pastry for savory pies, shortbread biscuits. If you are following a yeast-free diet and are looking for alternative products, you can read the list of ingredients and check for the absence of yeast.
In addition to bread, focaccia, pizzas and other baked goods, there are really many foods that undergo fermentation processes. These include wine, beer and other beverages such as coffee and black tea, as well as aged cheeses, yogurt and tofu, some condiments such as vinegar and soy sauce, and several others. For this reason, it is advisable to consult a nutritionist or your doctor before deciding to completely exclude all fermented foods from your diet: since there are many foods fermented thanks to yeasts and bacteria, eliminating them could lead to important imbalances and consequent nutritional deficiencies.
Developing a yeast-free weekly menu that can be valid for anyone is very difficult because any intolerances or problems related to the intake of one or more foods must be evaluated case by case in order to define a balanced meal plan suited to needs, habits and to the tastes of the person. In theory, if you want to eliminate yeasts from your diet, it is sufficient to exclude bread, pizzas, focaccia, choosing instead yeast-free substitute foods, such as wraps or unleavened bread.
Breakfast can be made with a glass of milk, a portion of cereals, muesli or yeast-free shortbread biscuits and a portion of seasonal fruit. Those who follow a vegan lifestyle or are lactose intolerant can replace cow's milk with a vegetable drink, such as rice, oat or soy "milk". If you are used to eating rusks or bread for breakfast, you can choose naturally yeast-free products such as unleavened bread, pita bread or corn or rice cakes. For a protein breakfast you can instead consume fruit smoothies added with proteins of vegetable origin, omelettes prepared with eggs or with chickpea flour and water and stuffed wraps.
The mid-morning snack could instead include fresh seasonal fruit, varying the type of fruit chosen every day. The same thing goes for the mid-afternoon snack or snack.
At lunch you can eat a portion of salad or other raw vegetables such as carrots, courgettes, tomatoes, fennel, choosing according to the season and, subsequently, a portion of pasta or spelled, rice, barley, oats or other cereals, dressed with sauce. of tomato, pesto, vegetables or legumes. For dinner, in addition to a hearty plate of seasonal cooked vegetables accompanied by a slice of unleavened bread, you can fill up on protein with a portion of legumes (if you are not consuming them for lunch) cooked to taste, even in the form of meatballs, egg-free omelettes made with chickpea or pea flour and other preparations. Those who follow an omnivorous diet can replace legumes with eggs, fish or meat, preferably white. The lunch and dinner menu can be reversed, according to your habits or needs: some people find that pasta for lunch is heavy and drowsy, but if you follow a low-calorie diet it is preferable to avoid cereals just before going to sleep. .
Finally, in case of excess gas in the intestine, you can benefit from a herbal tea based on carminative herbs such as star anise, cardamom and fennel, to be sipped during main meals and throughout the day to promote digestion. and counteract abdominal tension and swelling.