First things first – is your decision to go go gluten free a preference or an allergy? If you have celiac or a severe gluten allergy than I recommend you follow your doctor / nutritionist’s protocol.
If this is a preference, then I’ve got you.
A friend of mine recently told me she was going Gluten Free for health reasons and asked me for some tips. You know you are in your 40’s when you are on a girls weekend and you spend an hour chatting about gluten free foods. 🙂
I loved it and am happy to help!
I personally went GF years ago to help reduce my bodies inflammation levels. Removing gluten from my diet has given my body a little break so that it can focus on repairing and functioning properly.
Why consider a gluten free diet?
Reduce inflammation in your body
Aide your body with better digestion
Reduce eczema or skin rashes
Keep your diet clean
Increase energy
Reduce brain fog
Improve ideal weight
Reverse symptoms of auto-immune disease
What is Gluten?
Gluten is a protein found in the wheat plant and some other grains. It is naturally occuring but it can be extracted and it can be added to foods to create a unique texture or flavor. It can also be used as a binding agent to hold foods together. The word gluten literally has the word glue in it.
Gluten today is extremely difficult for our body to digest and break down. Gluten slows everything down and binds our food products together. It can also cause leaky gut syndrome which leads to the havoc of inflammation and malabsorption.
Tips to Eating Gluten Free
Read Your Labels! You should do this anyway and if you aren’t already doing this …. congrats on starting to be a label reader and being healthier. Under that long list of ingredients listed on every container, jar, or box you will see “Contains”. This is where allergens are noted. Wheat, Gluten, Dairy, Soy, Tree Nuts etc. Look here for Wheat and Gluten.
On the front of the packaging you will see a GF or Gluten Free label advertising the product to be gluten free. Gluten-free brands are companies with dedicated gluten-free facilities which removes the chance of cross-contamination.
Eat Whole Foods from the earth. Vegetables, fruits, and nuts. Lean meats and seafood (non breaded) are gluten free. Dairy is gluten free.
Packaged and Modified foods can be tricky so I’d recommend reading these labels.
Frozen meals, sauces, and salad dressings typically contain added gluten but there are GF options.
Alcoholic drinks can also contain gluten. Most beers contain gluten since they are made with wheat. Check your spirits!
Many restaurants have Gluten Free Menus. Ask!
There are also so many gluten free options in supermarkets and in meal delivery companies. Some grocery stores have a large gluten free section. In others, it may take you a bit of time to locate your favorite GF products but they are there and it gets easier.
Will Power Moments
These are times when eating gluten free may feel like deprivation or sacrifice. Going GF comes down to will power and keeping your personal health goals in the forefront of your mind. Be prepared for those times that you may want to ditch the GF diet and have a plan.
When bread is offered or put on the table at a resturant, ask for it to be removed or ask if they offer a GF alternative.
Pack some GF snacks for times that you are getting “hangry” and don’t have access to GF options.
When asked to bring a dish to a social gathering choose a GF option that you can enjoy.
A Sample Gluten Free Healthy Meal Plan
This is just to get you started. If you want more GF recipe ideas you are in luck because I am giving away a FREE GF meal plan for the entire month of June. All you have to do is ask three of your favorite people to subscribe to my website e-mails using my CONTACT page noting your name.
Breakfast – Eggs, Fresh Berries and Plain Yogurt
Lunch – Salad Greens with veggies, feta and turkey
Snack – Cottage cheese with diced cherry tomatoes
Dinner – Chicken Stir Fry (*make sure soy sauce is GF) and brown rice
Dessert – Chia pudding
This post is dedicated to my 13 year old daughter Lyla ~
Who has the will power of no one I’ve ever met.
Feel free to contact me with questions about going GF and follow my socials for more GF recipes.
XOXO
Eve