Getting Started on a Gluten-free Diet.

Gluten free baking can be easy and fun with the correct ingredients!

Gluten free baking can be easy and fun with the correct ingredients!

Gluten-free has been become very popular within this decade, and for good reasons! We are finding more and more people are becoming sensitive to gluten bearing products. It is not proven why this change is happening- but it can be due to over-processing, excessive use of farming chemicals such as glyphosate, lost vitality of seeds during farming practices, or the increasing toxic load that our bodies are having to process. For whatever the reasons are we know that gluten is considered to be one of the main allergens and sensitives (gluten, dairy, eggs, corn, soy), If you are experiencing symptoms directly associated with consuming gluten, or even have a bunch of seemingly random health issues you are trying to correct, eliminating gluten even for a short period of time may help!


What is gluten?

Gluten is a group of proteins found in many foods and grains such as wheat, barley, and rye, as well as products made from these grains.

Gluten-free has come along way in the past few years, and there are many high quality options available for things such as pastas, breads and even baked goods.

Many studies have suggested that dietary changes and cleanses should be performed for about 3 weeks to establish a new norm for the body and to notice any positive changes. It may be noticeable way sooner that that amount of time, but 21 days is a great place to start!

Where is it found? 

  • Wheat (durum, einkorn, farro, graham, kamut, semolina, spelt)

  • Rye

  • Barley

  • Products derived from the grains listed above, such as malt, bread, cereals

Foods Often Containing Gluten

Baked goods, Blue cheese, Bran, Couscous, Gravy, Imitation meats, Licorice candy, Marinades, Meatloafs, Pre-made Broths, Processed Meats/ Seafoods, Premade/Store Bought Sauces, Soup bases, Soy sauce, Thickeners

Gluten-Free Grains and Starches

Amaranth, arrowroot, beans, chia, coconut flour, flax meal, hemp, mesquite, nut flour, potato, soy, sweet potato, tapioca, corn, buckwheat, millet, montina, quinoa, rice, sorghum, arrowroot, teff, wild rice.  

Naturally Gluten Free Options

  • Fresh fruits and vegetables, Beans and legumes, Nuts and seeds, Most dairy products, Fresh meats, eggs, poultry, fish.

    *Many processed forms of the food items listed above may have gluten additives, so be sure to read the label!

just like all healthy diets your main focus should be fresh vegetables

just like all healthy diets your main focus should be fresh vegetables

Tips for getting started

I believe that getting started on big lifestyle or dietary changes is always the hardest part, as we are creatures of habit. But once we set the intentions, do the research and clean out our pantries the changes become easier as we begin to feel better and brighter.

  • Always read the label- Gluten containing products might not always be neatly labeled with a big star saying *contains gluten, so it is important to read through and see what is listed and if gluten is hiding anywhere in the product you are looking to purchase

  • Know your ingredients- As said above gluten can be hiding under many various names so make sure you are well informed! Some ingredients that may contain gluten- Brown rice syrup, Caramel coloring, Malt vinegar, Modified food starch, Natural flavors

  • Ask for help- This seemingly simple request can be difficult for people, but is also so effective! Let your friends and family know that you are trying a new dietary change, so that meals together are less stressful. They might also know some great recipes and tips to help out and who knows they might even join you on your wellness path!

  • Clean out your pantry- This steps very important as easy to access foods just laying around the house are super tempting especially when you are hungry. Make some time before you begin to clear out gluten containing foods, donate them to a food bank or store them out of sight for a later date if this is a temporary change.

  • Food prep- Spend some time during the weekend or during the beginning of the week to prepare some food to make busy work weeks easier for you.

  • Find recipes you love- In the beginning this may seem like a bug experiment, but after a while you will settle into a routine at the grocery store, with favorite menus items at restaurants and in the kitchen. Stock pile up some of your favorite go-to recipes,

Some of my favorite GF products

  • Amazing grass powders- Green superfood and protein powders- Don’t get fooled by the name “wheat grass” as all products are gluten free. I LOVE their protein powders!

  • Bobs Red Mill- Gluten Free flours and Mixes are easy to substitute into regular recipes and fun to experiment with.

Delicious GF Corn bread mix

1-1 baking flour

All purpose flour

Gluten free pancake mix

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Resources

*Please consult your healthcare practitioner before making drastic changes within your diet especially if you are dealing with a current health condition. No information upon this site is meant to help diagnose, cure or treat any condition and should not be taken in place of individual professional medical advice.