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Gluten is a mixture of proteins found in wheat and related grains, including barley and rye. Gluten is responsible for the elastic texture of dough, giving it the ability to rise and hold its shape during baking. 

When wheat flour is mixed with water, gluten forms and provides the structure and elasticity needed for baked goods like bread and cakes. 

However, some people are sensitive or intolerant to gluten, a condition known as gluten sensitivity or celiac disease. In these cases, consumption of gluten can lead to various digestive issues and other health problems.

Gluten-free ingredients are components in food without gluten, alternatives like rice, corn, quinoa, and gluten-free flours (e.g., oat, almond, coconut) are popular and easily available. 

To replace the binding ingredient that gluten is, there are some alternatives that are easy to use:

• Xanthan gum
• Psyllium husk / Psyllium husk powder

What is Celiac disease? Difference between intolerance and sensitivity?

Gluten intolerance (Celiac)

Celiac disease is an autoimmune disorder in which the ingestion of gluten leads to damage in the small intestine. When individuals with celiac disease consume gluten, their immune system responds by attacking the small intestine, specifically the lining of the small intestine, which can lead to inflammation and damage.

The only treatment for celiac disease is a strict, lifelong gluten-free diet. Following a gluten-free diet helps manage symptoms and allows the small intestine to heal. It's important for individuals with celiac disease to work closely with healthcare professionals and dietitians to ensure they are getting proper nutrition while avoiding gluten-containing foods.

Gluten sensitive

While celiac disease is a distinct condition with specific diagnostic criteria involving autoimmune responses to gluten, gluten sensitivity is a broader term that can refer to any adverse reaction to gluten, where the individual may experience symptoms without the autoimmune response seen in celiac disease.

It is not well-defined in terms of specific diagnostic criteria and does not necessarily involve the same level of immune system activation as celiac disease, but people with gluten sensitivity may experience a range of symptoms, such as gastrointestinal issues, fatigue, headache, and joint pain.

Nowadays there are thankfully many products available across multiple countries, stores, restaurants that are fully gluten free. Some of the best gluten free alternatives that you can use for cooking:

• Oat
• Rice
• Corn
• Quinoa
• Amaranth

 In addition there are multiple gluten free flour options that can replace the gluten infested wheat flour:

• Oat flour (gives great taste!)
• Almond flour
• Coconut flour
• Chickpea flour
•  Tapioca flour (great replacement for gluten)
• Corn flour
• Buckwheat flour
• Rice flour

Then there are ready-to-buy flour mixes from multiple provides:

• Gluten free plain (all-purpose) flour
• Gluten free self-raising flour
• Gluten free whit bread flour
• Gluten free pizza dough flour

It's important to also know the main products that have gluten-containing ingredients. The most common to avoid are:

• Wheat
• Barley
• Rye
• Spelt

Be aware that there are multiple products that may have hidden gluten in them, so always make sure to read the ingredients. Some products that don't have gluten containing ingredients, may also still be cross-contaminated through manufacturing methods (this is more important for celiacs or very sensitive allergies). Therefore many naturally gluten-free products include warnings "may contain gluten"

Vegan food refers to food items that are free from animal products and by-products. A vegan diet excludes all forms of meat, poultry, fish, dairy, eggs, and honey. Instead, it focuses on plant-based ingredients such as fruits, vegetables, grains, legumes, nuts, seeds, and plant-based oils.

Common vegan food items include:

1. Fruits and vegetables: A wide variety of fresh fruits and vegetables are staples in a vegan diet.
2. Grains: Whole grains like quinoa, rice, oats, and of course gluten based wheat and barley, are commonly consumed.
3. Legumes: Beans, lentils, and peas are excellent sources of protein for vegans.
4. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds are popular choices for adding texture and nutrients to meals.
5. Plant-based protein sources: Tofu, tempeh, and seitan are plant-based protein alternatives to meat.
6. Plant-based dairy alternatives: Almond milk, soy milk, coconut milk, and other non-dairy options are used instead of traditional dairy products.
7. Whole plant-based foods: Foods that are minimally processed, such as whole grains, fruits, and vegetables, are emphasized in a vegan diet.

Vegetarian food refers to a diet that excludes meat, poultry, and fish. However, unlike veganism, vegetarianism may still include other animal products like dairy and eggs. There are different types of vegetarian diets, each allowing different levels of animal product consumption. Common types of vegetarian diets:

1. Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products (lacto) and eggs (ovo).
2. Lacto Vegetarian: Excludes meat, fish, and eggs but includes dairy products.
3. Ovo Vegetarian: Excludes meat, fish, and dairy products but includes eggs.
4. Pescatarian: While not strictly vegetarian, a pescatarian diet excludes meat and poultry but includes fish and other seafood. Some pescatarians may also consume dairy and eggs.
5. Flexitarian or Semi-Vegetarian: This is a more flexible approach where individuals primarily follow a plant-based diet but occasionally eat meat or fish.

Common vegetarian food items:

1. Fruits and Vegetables: A wide variety of fresh produce.
2. Grains: Foods like rice, quinoa, oats, and gluten including wheat and barley.
3. Legumes: Beans, lentils, and peas are excellent protein sources.
4. Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and others.
5. Dairy Products: Milk, cheese, yogurt, and other dairy items for lacto-vegetarians.
6. Eggs: For ovo-vegetarians.
7. Plant-Based Protein Alternatives: Tofu, tempeh, and seitan.

"Normal" food, in a broad sense, is a subjective term that can vary depending on cultural, regional, and personal preferences. However, in many traditional diets around the world, especially in Western cultures, "normal" food often includes a variety of ingredients, including meat and animal products.

In a typical omnivorous diet (including both plant and animal products), people consume:

1. Meat: Such as beef, chicken, pork, lamb, and game meats.
2. Fish and Seafood: A variety of fish and shellfish may be included in the diet.
3. Dairy Products: Milk, cheese, yogurt, and other dairy items.
4. Eggs: Prepared in various ways and used in cooking and baking.
5. Fruits and Vegetables: A mix of fresh produce is often included.
6. Grains: Foods like rice, wheat, oats, and others.
7. Legumes: Beans, lentils, and peas.
8. Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
9. Fats and Oils: Butter, olive oil, vegetable oils, etc.