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How To Cut Gluten Out Of Your Diet

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Advice On Raising A Gluten

Is Cutting Gluten REALLY the Answer? Find out here!

Children with celiac disease can grow up normally and be happy and healthy. It takes pre-planning, either by verifying safe food will be available when they go to someones house, a school activity, a party or some other event or by preparing food that they can take. There are many examples of children whove never let the diet stand in their way from preschool through college.

The best thing a parent can do for a child with celiac disease is convey the message that the gluten-free diet does not have to limit them in any way. Being positive is extremely important. Kids with celiac disease often have a great attitude and deal very well with the fact that there are times when they cant have some foods the other kids are having. Usually, that attitude is fostered by their parents who make sure preparations have been made so their child does not feel deprived. Food is often less of a big deal to kids with celiac disease than their parents.

When she was diagnosed with celiac disease at two years old, I worried that my daughter would not be able to grow up happy and healthy. But shes now 27, and she went through everything from preschool to college in a perfectly normal way. We decided early on that the diet should not stop her from doing anything she wanted, and thats how she has lived her life. She participated in activities ranging from Girl Scouts to dance team, went to college far from home and studied abroad in London. Now shes all grown up and getting married.

The 5 Big Benefits Of Eliminating Gluten

1. It Reduces Inflammation

Think about the last time you got a bug bite. You probably didnt even feel it at the time, but a few hours later you might have found yourself scratching your skin without even noticing. A few more hours and it had probably swelled up into a sizeable red bump.

This is just one example of inflammation working the way its supposed to. Inflammation is a critical part of our immune response as the body heals itself from infections, foreign invaders, and harmful stimuli.

But when inflammation is chronic or excessive, it can actually harm us.

Scientists are now uncovering more ways that inflammation contributes to chronic disease. It plays a major role in autoimmune diseases like lupus, rheumatoid arthritis, and inflammatory bowel disease.

What does this have to do with gluten?

Well, gluten is considered an inflammatory food, because it can irritate your gut.

As it travels through your digestive system, it causes damage to your intestinal mucosa, which can trigger an immune response which is followed by inflammation.

One study also noted that gluten-containing cereals have high amounts of wheat amylase-trypsin inhibitors, which activate immune activity and set off intestinal inflammation .

2. You Will Eat Better Quality Food

Gluten isnt exactly found in the healthiest of food products. In fact, gluten is usually found in abundance in some pretty unhealthy sources, like doughnuts, sugary cereals, and processed foods.

Heres an important caveat:

Not All Food Groups Are Created Equal

During the reintroduction process after Whole30, you incorporate each new food group that you eliminated back into your diet gradually, to see how your body reacts. During this time of Whole30, I realized that just because I felt sensitive to peanuts, which are a legume, does not mean that all legumes affect me. Reintroducing food groups takes time, care, and attention to how each food is making you feel.

For example, when I reintroduced gluten, I became incredibly bloated and uncomfortable. When I had non-gluten grains, such as rice or quinoa, I had no reaction. Itâs important to listen to how your body reacts to certain food groups and decide what you want to keep and eliminate in your diet. This isn’t to say that I’ll never eat bread again, but when I do, I know and am prepared for how I will feel afterwards, which makes me think twice before reaching for that bread basket.

Recommended Reading: Are Any Clif Bars Gluten Free

Detoxing While You Eat

When most people think about detoxing, two things come to mind. The first is that detoxing is all about starving while you drink only water or liquefied fruits and vegetables for two weeks. The other is that detoxing is pseudoscience and does nothing but help you drop a few pounds because youre starving yourself.

Both of these ideas are very narrow-minded, and as the idea of using food to heal becomes more, dare I say, mainstream, hopefully more people will realize this

In her Fast Company article, Stephanie Vozza shared something she learned from Megan Gilmore, author of No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day

And that is this: Detoxing can be as simple as removing a few food types from your diet food types that have a reputation for instigating health problems like gluten, sugar, dairy and coffee and replacing them with unprocessed foods that lighten the load for your bodies detox organs which are already battling toxins from pollution, mold and heavy metals.

I learned the same when I started a detox several years ago that changed my life. I first tackled gluten a wheat protein that causes a lot of people harm in varying degrees. Removing it from my diet by excluding breads, pastas and processed foods that use it as a binder alleviated my arthritis pain, intestinal troubles, hypertension and helped me think clearly again.

She also shared that over the course of just 10 days she lost 6 pounds as well.

Gluten Free Diet And Travel

Going Gluten Free

Travelling and following a gluten-free diet can present some extra challenges, but nothing a little planning ahead cant fix.

If you are booking flights, be aware that most airlines will offer gluten free meal options. Call the airline, or check if the online booking page permits you to enter dietary requirements. It may be worth following this up a few days before you travel, just to make sure the information got through. Cruise lines are also likely to be able to accommodate gluten-free meal requests.

Always pack some gluten-free snacks in your hand luggage, just in case. Rice crackers, nuts, dried fruit and crisps are some transportable, non-perishable options.

When booking accommodation, consider short stay apartments with a kitchen, or at least a hotel room with a microwave and refrigerator. Then, if you cant find gluten-free eating-out options at your destination, you can at least purchase foods that are naturally gluten free and self-cater.

If you are staying somewhere such as a B& B, you could also consider taking toaster bags with you and buying a loaf of gluten free bread at your destination, if possible. Gluten free cereal is available at supermarkets and speciality stores in some places. Or, you could opt to eat naturally gluten free breakfast options such as yoghurt, fresh fruit and eggs. Talk to your host about the possibilities they may have catered for people with coeliac disease before.

Read Also: Are Bud Light Seltzers Gluten Free

What Is Gluten And Celiac Disease

Gluten is a protein found in wheat, rye, barley and countless processed foods including pasta, breads, and cereals. Some people avoid gluten because they have celiac disease.

Celiac disease is an autoimmune disorder that happens when the bodys immune response to gluten damages the small intestine lining. This can result in abdominal pain, bloating, nausea, diarrhea, and weight loss. Some other symptoms of celiac disease include dermatitis herpetiformis , anemia, loss of bone density, headaches, fatigue, and joint pain.

Other people avoid gluten because of gluten intolerance. Gluten intolerance mimics symptoms of celiac disease without the immune response.

You Might Experience Frequent Constipation

A lot of the whole-grain foods you cut out on a gluten-free diet are good sources of fiber. If you simply ditch them without compensating for the loss in other areas of your diet, your digestive system could get all out of wack which is what you were trying to avoid. By upping your intake of leafy greens and legumes, you’ll avoid this issue.

Recommended Reading: Gluten Free Dairy Free Dinner

Introduction To A Gluten

Individuals with gluten-related disorders must avoid gluten for health reasons. This includes anyone diagnosed with celiac disease, non-celiac gluten sensitivity , or dermatitis herpetiformis , the skin condition related to celiac disease. Gluten is the generic name for certain types of proteins found in wheat, barley, and rye and their derivatives.

When individuals with celiac disease ingest gluten, an immune response occurs which damages the lining of the small intestine and can lead to symptoms and health problems in virtually all body systems. Even very small amounts of gluten can cause problems, whether or not obvious symptoms are present. In the case of non-celiac gluten sensitivity , damage to the small intestine may not occur, but gluten must still be avoided.

The gluten-free diet should not be started before being properly diagnosed with a gluten-related disorder. Starting the diet without complete testing makes later diagnosis difficult. Tests to confirm celiac disease could be falsely negative if a person were on a gluten-free diet for a period of time. For a valid diagnosis to be made, gluten would need to be reintroduced for at least several weeks before testing.

Detox To Reset Your Gut Health

30 Days Of A Gluten-Free Diet LIFE/CHANGE

Removing a chunk of foods from your diet can be a big step. I did it all at once and never looked back.

Megan Gilmore, the author of No Excuses Detox, suggests taking breaks from offending foods on a regular basis for several days at a time. Thats how Stephanie saw the improvements she did, including more energy and a clearer mind. So there is no doubt it works. In her book, Megan explains, Serotonin, the neurotransmitter that helps regulate mood, appetite, and sleep is mostly produced in the gut, so the food you put in your body not only affects your energy levels, but it can affect your emotions as well.

Im living proof of that and know others who have experienced a profound improvement just by ditching gluten, sugar, dairy and processed foods.

I think a 7 or 10-day food detox is a great place to start. If youre not sure that these foods are contributing to your fatigue, aches and pains and other specific health issues, test it out. See how great you can feel after going without them for as long as 10 days. Keep in mind if you eat them heavily, it could take a week just to get them out of your system.

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Recommended Reading: Gluten Free Cake San Francisco

I Realized I’m Addicted To Cheese

Ever since I can remember, Iâve been sensitive to dairy. It brought on upset stomachs for me as a baby, horrific acne in high school, and led to significant weight gain post-college. None of this fully stopped me from eating it â until I had to give dairy up to stay compliant with Whole30. And though Iâve been substituting soy or almond milk for cow’s milk since late 2005, it was still rough. I wanted all the cheese.

I was pleasantly surprised to discover that thereâs actually a reason people love cheese so much. Cheese â and the compounds in it â alters brain chemistry because it contains compounds called casomorphins. Basically, these cause an opioid, drug-like effect on your brain, which causes you to become addicted to cheese.

So How Do I Start A Gluten

When eliminating gluten and dairy from your diet, its smart to have an action plan in place. Consider purging your pantry and fridge of all dairy and gluten-containing products so you are not tempted. Working with a coach or nutritionist is a great way to gain a support system and educate yourself further.

There are plenty of resources online and in your community, too! Consider joining Facebook groups, forums, or organizing local groups dedicated to sharing tips for going gluten-free and dairy-free. You might also want to check out my list of the best clean eating websites and the best healthy YouTube cooking channels.

Here are some of the most popular gluten-free and dairy-free recipes from Clean Eating Kitchen to help get you started:

Also Check: Gluten Free Cinnamon Rolls Shipped

Why Would You Want To Stop Eating Wheat

Swapping white bread for whole-wheat bread is a tried-and-true healthy eating tip, so why wouldnt someone want to eat whole-wheat bread and why would you want to stop eating wheat entirely?

Those who follow a no-wheat diet generally fall into three camps, says Benté. As with any diet, the motivation may be related to weight, health, or personal preference.

First, there are people who have an actual wheat allergy.Wheat is one of the eight major allergens that must be listed on food labels, butit is most common in children and usually outgrown by age 3.

Then there are the three million people who have celiac disease. When they consume gluten , it sparks an immune-system response that can damage the small intestine and interfere with nutrient absorption. Since gluten is a part of wheat, a gluten-free diet is also a no-wheat diet.

The final group is composed of people who simply choose not to eat wheat. Is this interpretation of a wheat-free diet a trendy way to cut carbs? Pretty much, says Benté.

Monica Auslander, M.S., R.D.N., and founder of Essence Nutrition in Miami agrees and cautions against cutting out wheat just because its trendy, as that can backfire.

You often end up eating less fiber, more carbohydrates, more refined carbohydrates, more sugar, and gaining weight, she says.

Go To The Supermarket

Pin on Healthy Mom Inspiration

Mainstream supermarkets have also been stocking up on gluten-free food. They also have policies of clearly labeling their gluten-free products for the benefit of their customers. Nowadays you can go into any supermarket, particularly health food sections, and find gluten-free pies, crackers, cereal bars and other traditional foods that contain gluten but are suitable for gluten-free diets!

You May Like: Gluten Free Substitute For Bread Crumbs

What Breakfast Cereals Are Gluten

Gluten-free breakfast cereals

  • GOFREE Rice Pops. The crispy puffs of rice in our GOFREE Rice Pops and your favourite milk drink make the perfect combination.
  • GOFREE Corn Flakes. These golden corn flakes are ready to make your mornings delightful in just a few spoonfuls.
  • GOFREE Coco Rice.
  • GOFREE Honey Flakes.

Are Gluten Free Packaged Foods Healthy

The thing you need to remember about certified gluten free packaged foods is that they are largely the same as their gluten-containing counterparts, minus the gluten. A box of gluten free cookies contains as many calories and as much fat as a regular box of cookies the only difference is in some of the ingredients. Do not make the mistake of assuming that gluten free means healthy. While the two certainly can and do overlap, just because something is gluten free does not automatically make it a healthier choice.

So, can you still eat gluten free packaged foods? Of course! Gluten free brands like Schar make delicious foods, everything from bread and pasta to crackers, cookies, and more. If youre preparing a recipe that calls for some kind of pasta, bread, or packaged food. Be sure to double-check the rest of the ingredients just to be safe, but it may be a simple solution that enables you to continue enjoying your favorite recipes.

Also Check: Udi’s Gluten Free Pizza

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