Easy Tips For Going Gluten Free
One in three Americans suffer from gluten sensitivity. Even if you don’t have a sensitivity, going gluten-free can be extremely helpful for achieving your health and weight loss goals. You’ll experience better digestion, reduce inflammation and improve body composition. Although testing is an option, the easiest way to determine if you’ll benefit from going gluten-free is to eliminate it 100 percent from your diet for 30 days. Follow the four tips below to see how getting rid of gluten can benefit your body.
Read Product Labels
When in doubt, go without! Even trace amounts of gluten can cause damage, which is why it’s essential to always read labels. Gluten is commonly found in wheat, barley, and rye. Although many foods don’t naturally contain gluten, they’re often contaminated from farming, transportation and manufacturing methods. Look for the “gluten-free” label, but keep in mind that just because it’s free of gluten doesn’t mean it’s healthy. Check out celiac.com for food specfics.
Although many foods don’t naturally contain gluten, they’re often contaminated from farming, transportation and manufacturing methods.
Eat Whole Foods
One of the easiest ways to eliminate gluten is to avoid processed foods. This also helps eliminate other common allergens and refined sugars. Enjoy more whole foods such as vegetables, fruits, nuts, fish, and poultry. Opt for greens over grains by enjoying salads, wraps, shakes, raw veggies, stacks, kabobs, and rolls.
Find Healthier Alternatives
You don’t have to give up your favorite dishes to go gluten-free. Try these alternatives to improve your health without compromising flavor:
Cereals –> gluten-free steel cut oats or quinoa flakes
Breads –> almond/coconut bread, green wraps or stacks
Tortillas –> organic corn tortillas, green wraps, rolls or salads
Glutenous grains –> root veggies such as potatoes or winter squash
Pasta –> spaghetti squash or brown rice pasta
Wheat/white flour –> almond or coconut flour
Dine Out Smarter
View the menu ahead of time for gluten-free options and call the restaurant to ensure they can keep your food free of contamination. Once you’re there, fill your plate with non-starchy veg, such as spinach or broccoli and opt for starchy veg over grains by choosing red potatoes or winter squash. Load up on protein-rich foods such as salmon or chicken to increase satiation and reduce cravings. Beware sauces, soups and dressings. Avoid anything breaded or deep-fried.
Delicious + Doable = Sustainable. Here are some sample menus for making gluten-free part of your busy lifestyle:
Sample Day 1 – No Cooking Required
Choco-Nana-Nut protein shake
Trader Joe’s deli sliced turkey rolled with spinach, swiss cheese & avocado
Slow cooker pulled pork tacos with romaine lettuce, salsa & guacamole
Sample Day 2 – Dining Out
True Food Kitchen vegetable scramble with parmesan & sweet potato hash
Chipotle chicken fajitas with guacamole, salsa & sour cream
PF Chang’s Mongolian beef with scallions & garlic
Sample Day 3 – Minimal Cooking
Eggs with french toast (coconut bread), maple syrup, berries & butter
Steak salad with spinach, tomatoes & avocado ranch
Slow cooker chicken cacciatore
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