Eliminating Gluten From Your Diet 101

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I always knew there was a reason why my gut would tell me to eat gluten-free…my body freaks out whenever I have any of it!

After doing an elimination diet and finding out that gluten was the trigger for my symptoms of bloating, brain fog, sore joints and fatigue, I decided that I had to say goodbye once and for all to it which actually has not been a hard transition since all of the recipes I tend to make are already gluten-free.

If you’ve recently found out that you’re allergic/sensitive to gluten or would just like to eliminate it from your diet in general, I’ve got plenty of tips for what you should and shouldn’t be eating! I feel like I’m practically a pro at all things GF since I’ve personally put my body to the test to find what does and doesn’t work for me nutrition wise!

Foods To Steer Clear Of

I’m not going to lie, avoiding gluten completely can be a bit of a challenge seeing as how there’s some trace of it in the majority of foods so don’t let the below list scare you off from living a gluten-free lifestyle, I promise the list to follow is filled with plenty of foods you most likely already enjoy!

Main sources of gluten:

  • Wheat-based foods (wheat flour, wheat bran, durum, spelt)
  • Rye
  • Barley
  • Malt
  • Brewer’s Yeast
  • Triticale

Foods that may have ingredients containing gluten:

  • Pasta (all wheat-based)
  • Bread (all wheat-based)
  • Cereals (unless labeled other wise)
  • Snack foods (crackers, roasted nuts, flavored chips and popcorn, pretzels, candy)
  • Baked goods (pizza, pastries, cookies, cakes)
  • Sauces (Teriyaki sauce, Soy sauce, marinades, salad dressings)
  • Beer

Foods To Eat

Gluten-Free is a little restricting y’all but there are plenty of other delicious and healthy options!

  • Fruits & Vegetables
  • Eggs
  • Meats & Fish (excepted coated or battered meats)
  • Nuts & Seeds
  • Herbs & Spices
  • Oils & Spreads
  • Dairy (plain products such as yogurt, milk and cheese-anything flavored may have added ingredients that contain gluten)
  • Grains (rice, buckwheat, quinoa, corn, tapioca, oats (if labeled gf)
  • Starches & Flours (Corn flour, potatoes, potato flour, chickpea flour, soy flour, almond meal/flour, coconut flour, tapioca flour)
  • Beverages (most except for beer)

Now that wasn’t too bad right?? You still get a variety of foods you can make flavorful meals with,just be sure to read all labels and if it says gluten-free, you’re good to go!

An example of what a typical “Gluten-Free Day In The Life” menu looks like for me would be: An omelet with veggies for breakfast, a quinoa salad with avocado, spinach, sliced tomatoes and cucumber for lunch, and for dinner either chicken or steak tacos with mushrooms and whatever other veggies I’m feelin’ that day in a corn tortilla!

Like I said, there are plenty of yummy options, all you have to do is get a little creative! The key is to focus on eating whole, single-ingredient foods (fruits,veggies,lean proteins) that way you’re sure to keep your gut healthy and happy!

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