Here's everything you need to know about going gluten free from me, a certified Institute for Integrative Nutrition health coach!
I have been on a gluten free diet for several years simply because it makes me feel better. I have a gluten intolerance, not full-blown celiac disease - also known as non-celiac gluten sensitivity. I also eat gluten free because I try to follow a CLEAN diet with less processed foods and more fruits and vegetables.
If you suffer from bloating, stomach discomfort, fatigue, constipation or gas when you eat a big plate of pasta, you might want to consider whether you could have a gluten intolerance too.
However, I know many people believe there is no such thing as non-celiac gluten sensitivity. I say do what works for you and your body. I have nothing to lose because removing cake, cookies, and crackers from my diet will only make me healthier. If you want to learn more about non-celiac gluten sensitivity read this article from PubMed.
- What is gluten?
- Foods to avoid when you are gluten free
- What foods contain gluten
- Symptoms of gluten intolerance
- What you can eat on a gluten free diet
- How to eat gluten free
- Print out my Gluten Free Food List Here ...
- Will a gluten free diet help me lose weight?
- My ten most popular gluten free recipes
- Gluten Free Doughnuts (Krispy Kreme Copycat)
- Instant Pot Pork Tenderloin
- Gluten Free Apple Cider Doughnuts
- Bacon and Egg Cups
- Acorn Squash Soup with Turmeric
- Instant Pot Sesame Chicken
- Gluten Free Lemon Blueberry Cake
- Healthy Turkey Chili
- Gluten Free Chocolate Pecan Pie Bars
- Chocolate Donut Holes with Pomegranate Cream Filling
What is gluten?
Gluten is a family of proteins found in wheat, barley, and rye. Gluten itself is not bad for you but for some people it can cause issues. Gluten acts as the glue that holds food together and helps it maintain its shape. It has a glue like property that gives bread its chewy texture.
If you are trying to avoid gluten it's easiest to stick to foods that are gluten free in their natural state like fruits, vegetables, meat, poultry, fish, nuts, legumes, and dairy.
Pictured Recipe: Instant Pot Chicken Tortilla Soup
Ironically, if you eat more foods like this and less that come in a box you will be healthier and feel better - whether gluten bothers you or not. That's a WIN!
If you want to include some gluten free grains in your diet stick to the gluten free ones like quinoa, millet, amaranth, and sorghum. There are lots of gluten free kinds of pasta available in the grocery stores now too.
Foods to avoid when you are gluten free
According to the Celiac Disease Foundation, you should avoid...
- *oats* (unless they are certified gluten free)
Pictured Recipe: Quiche Cups with Tomato and Prosciutto
What foods contain gluten
- anything containing wheat, rye, barley, malt
- desserts like cookies, cakes
- processed meat
- salad dressing
- soy sauce (use tamari instead)
- and others
Symptoms of gluten intolerance
- bloating and gas after eating
- upset stomach
- brain fog
Pictured Recipe: Spiced Sweet Potato and Kale Salad
What you can eat on a gluten free diet
- fruits and vegetables
- nuts, nut butter, and legumes
- meat, fish, seafood, poultry
- rice, wild rice, quinoa,
- amaranth, buckwheat (yes it's true), millet, sorghum, teff
- gluten free pastas
- gluten free oatmeal
- gluten free flours which can include flours made from almonds, teff, cassava, rice, etc.
- dairy products but be sure to check labels
- butter, olive oil, vinegar
- spices (only spices with one ingredient not mixes)
How to eat gluten free
My best tip for starting a gluten free diet is to keep it simple. Try eating the same things for breakfast every day just to start off slow. And again if you want to do it the healthy way eat foods in their natural state, not those made in a factory. In that way, you are also eating Clean. Here are some easy ideas...
- eggs, avocado, and smoked salmon
- gluten free oatmeal with almond milk and raspberries
- apple pie overnight oats
- salad with cucumber, peppers, carrots, boiled egg, grilled chicken and gluten free dressing (I love Primal Kitchen Dressing)
- Mediterranean Quinoa Chickpea Salad - make a big batch on Sunday and eat all week
- Healthy Chopped Salad
- 100 Gluten Free Lunchbox Ideas
- sauteed protein (chicken or steak) and vegetable with rice
- Easy Instant Pot Chicken Tortilla Soup
- Gluten Free Instant Pot Beef Stew
- Grilled Lemon Thyme Chicken
- Coconut Chicken Curry
- Find all my gluten free recipes here.
Print out my Gluten Free Food List Here ...
Remember if you have Celiac Disease you need to read labels carefully and avoid cross-contamination. You should choose products that are certified gluten free.
Will a gluten free diet help me lose weight?
In a word...maybe! If you are going gluten free the healthy way you are essentially eating a clean diet with no processed, boxed and packaged foods. If that is what you are doing, you probably will lose weight.
If you are eating packaged gluten free crackers, cookies, granola bars, protein bars, pop tarts and cereal bars than no, not going to happen.
Gluten Free Resources
- Celiac Disease Foundation
- Wheat Belly Blog
- Gluten-Free Living
- Gluten Intolerance Group
- Beyond Celiac
- Gluten Free Recipe Substitutions
- Gluten Free Resource Directory
- Gluten Free Foods List - Eating Well
My ten most popular gluten free recipes
Reach out to me if you have any questions about how to go gluten free the healthy way. I've been doing this for about 10 years now and consider myself a pro!