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.
Jump to:
- What is gluten?
- What foods contain gluten
- Symptoms of gluten intolerance
- What you can eat on a gluten free diet
- How to eat gluten free
- Breakfast
- Lunch
- Dinner
- 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)
- Gluten Free Apple Cider Doughnuts
- Instant Pot Pork Tenderloin
- Gluten Free Banana Bread
- Bacon and Egg Cups
- Acorn Squash Soup with Turmeric
- Instant Pot Sesame Chicken
- Gluten Free Lemon Blueberry Cake
- Healthy Turkey Chili with Sweet Potatoes
- Gluten Free Chocolate Pecan Pie Bars
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...
- wheat
- barley
- rye
- triticale
- *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
- pasta
- crackers
- cereal
- bread
- desserts like cookies, cakes
- processed meat
- soups
- salad dressing
- sauces
- soy sauce (use tamari instead)
- beer
- and others
Symptoms of gluten intolerance
- bloating and gas after eating
- upset stomach
- headaches
- fatigue
- 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.
- eggs
- 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...
Breakfast
- eggs, avocado, and smoked salmon
- gluten free oatmeal with almond milk and raspberries
- apple pie overnight oats
Lunch
- 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
Dinner
- 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!
Gluten Free Doughnuts (Krispy Kreme Copycat)
These Gluten Free Krispy Kreme Donuts are amazing! They are tender, fluffy and sweet. Mixed up quickly and baked in the oven, these glazed donuts will become a regular treat for your ...
Gluten Free Apple Cider Doughnuts
Make these Gluten Free Apple Cider Doughnuts for a sweet, after school fall treat. Your family will love you for it. They are light, fluffy and full of fall apple cider flavor. You'll never know they ...
Instant Pot Pork Tenderloin
This Easy Instant Pot Pork Tenderloin will become your go-to dinner the whole family will love. Tender pork with a sweet brown sugar, balsamic sauce. {gluten free} Do you have those ...
Gluten Free Banana Bread
Gluten Free Banana Bread is moist, sweet, tender and filled with chocolate. Your guests will never know it's gluten-free. Friends, meet your new favorite ...
Bacon and Egg Cups
If you are following the Keto or Whole30 diet these Bacon and Egg Cups are for you. They are full of protein and easy to eat on the go. {gluten free, paleo, whole30, low carb, keto} I'm ...
Acorn Squash Soup with Turmeric
Acorn Squash Soup with Turmeric will warm your bones this winter. It's so creamy and delicious that you won't realize how healthy it is. Full of veggies and made dairy free with coconut milk. ...
Instant Pot Sesame Chicken
Instant Pot Sesame Chicken is a quick and easy weeknight meal made in the Instant Pot or slow cooker. Your family will love this delicious sauce! {gluten free} We all have a handful ...
Gluten Free Lemon Blueberry Cake
Get your Spring baking on! This Gluten Free Lemon Blueberry Cake is super moist and delicious. It's full of fresh blueberries with a not too sweet cream cheese buttercream frosting. You'll ...
Healthy Turkey Chili with Sweet Potatoes
This gluten-free Healthy Turkey Chili with Sweet Potatoes is easy enough to prepare on a busy weeknight. It is flavorful and healthy, full of black beans, sweet potatoes, and ground turkey. {gluten ...
Gluten Free Chocolate Pecan Pie Bars
These Gluten Free Chocolate Pecan Pie Bars are right out of my mom's recipe book. They are rich, sweet and deliciously sticky. They can easily be made ahead of time and popped into the ...
Patty at Spoonabilities
This is a terrific list of recipes that I will definitely try. I think first on my list is the bacon & egg cups!!
Anita
This is an excellent primer for gluten-free diet. I love all the suggestions! I'll start with that sweet potato salad since I happen to have everything to make it. 🙂
Mahy
This makes getting into the GF diet such an easy process. Love the steps, and how detailed your guide is. Fantastic!
Jeannette
I know close to nothing about gluten free, so thank you for such an informative resource!
Vicky
Thank you for the helpful information! Such a great resource for those starting a gluten free diet!
Tami
This is great, thank you for sharing this wonderful information.
I am highly allergic to eggs, tomatoes, then pineapple. I don’t like to eat anything that has sugar (or derivative s).
I am so at a loss for breakfast.
I was eating foods that did not have dairy, processed foods, grains or sugar.
I’d like to try a smoothie.
Do you have any suggestions?
Thanks again!
Karen Kelly
Hi Tami, I'm so glad you found the guide useful. Sorry you are having so much trouble finding foods that work for you. Have you checked out my post on green smoothies? There are lots of options there and I think you could find something you like. Good luck 💕
fitoru
These recipes are excellent. Thanks for sharing them
Karen Kelly
Thanks glad they helped!
Madison
Wow this is amazing!! I am so glad I found this, I’m starting my gluten free diet tomorrow because I am in the same boat as you, not full blown celiac disease but gluten does not do me well. Is there any tips you have for beginners and how to stay on track? I’m 18 and I haven’t always eaten the best, I’m trying to get better at it 🙂 thank you so much!