Now that you understand a little more about what gluten is and how it affects your body if you have an intolerance to it, it is time to figure out what exactly you can eat. This is a new lifestyle, so don’t treat it like something you only do when convenient. If you think it will be better, start gradually by slowly removing food items with gluten one by one until eventually the majority of your diet doesn’t have gluten in it.
Remember that you have a sensitivity, not an allergy, so you may still be able to have some gluten in small quantities or less consistently.
Foods With Gluten
Before discussing what you can eat when you have a gluten intolerance or sensitivity, it helps to understand exactly what foods are going to contain gluten. It is found in grains like wheat, rye, barley, couscous, bulgur, semolina, triticale, spelt, and few others.
This means that the majority of cold cuts, commercial broth and bullion, malt, soup, breads, salad dressings, sauces, condiments, processed cheese, and processed foods will have it. Some food items you need to get rid of or reduce considerably are:
• Condiments and salad dressings
• Canned beans
• Processed meat like hot dogs
• Non-dairy creamer
• Egg substitutes
• Granola and trail mix
• Energy bars
• Ice cream
• Fruit filling and pudding
• Cereals and breads
Fruits and Vegetables
For starters, you can begin by eating plenty of fruits and vegetables. Most fresh produce and frozen, is not going to contain any type of gluten and won’t upset your stomach. Some good vegetables to have are greens, broccoli, cauliflower, brussel sprouts, leeks, fennel, artichoke, bok choy, radishes, onions, cabbage, green beans, celery, and mushrooms. With fruits, you want to be careful about the sugar content. Try to select fruits like tomato, bananas, lemons, limes, and berries. These fruits tend to have a lower amount of sugar.
Fats and Seasonings
You don’t have to worry too much about having flavor with your food, just because you can’t have most grains. Healthy fats are great for your body and a simple compliment to your gluten-free diet. Include olive oil and coconut oil, nut butter, olives, nuts, seeds, almond milk, and butter if it is organic and grass-fed. With seasonings and condiments, feel free to have anything without sugar, soy, and wheat. This means mustard, salsa, and horseradish are fine, but ketchup is unfortunately out.
As you can see, your new lifestyle will provide you with a lot of tasty, nutritious food even without having gluten.
If you are uncertain that you can navigate eating a gluten-free diet and feel that you need a little help at the beginning or in the next few months, don’t hesitate to reach out to me using the Work with Me form. I love helping families determine the best ways for them to transition children from a SAD diet to a gluten-free diet to help them achieve fuller lives.
My Gluten-Free Transition Program includes a timeline to help you switch to a gluten-free diet by removing and replacing problematic foods. The plan provides food recommendations, brands I trust and love, recipes, meal plans, and a bonus strategy session to discuss switching your body care, household products, and supplements to gluten-free options.
I hope you have found this series of blogs helpful. If you know anyone else struggling with a gluten sensitivity, share this series of blog post with them.
To your health,