Happy Monday!

Since May is National Celiac Disease Awareness Month, I thought we'd do a deep dive into the basics of the Gluten Free Diet today.

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If you’ve been diagnosed with a gluten allergy or sensitivity, or you simply want to try out a gluten free diet, starting can seem overwhelming. The good news is that transitioning to a gluten-free lifestyle doesn’t have to be as difficult as you might think.

Whether you’re just beginning to explore gluten free living or you’re ready to commit, I’ve got you covered. In this post, I’ll cover the basics of starting a gluten free diet, including how to make the transition, and what to eat for healthy and delicious meals

The Basics

Gluten is a protein found in whole grains – the acronym BROW helps – Barley, Rye, Oats & Wheat. While there are gluten free oats, there are no gluten free versions of these other grains.

Gluten free grains include rice (stay away from refined white rice), millet, corn, quinoa, buckwheat, teff, amaranth, sorghum, and some oats. Wheat is commonly found in bread, baked goods, soups, pasta, cereals, sauces, salad dressings, and roux. Barley is often found in malt. food coloring, soups, beer, and Brewer’s yeast. You get rye from rye bread, rye beer, and cereals.

Are you overdoing it on gluten? You may not be allergic or intolerant (tests determine this) but your intake may not be better and could be leading to irritation. Could you swap some gluten-free choices for non-gluten-containing ones like rice, buckwheat (not gluten even though there is “wheat” in the name!), quinoa, millet, amaranth, etc? Could you choose products that don’t contain wheat or gluten as ingredients (binders, flavors, etc.)?

Are you blaming your digestive issues on gluten? Digestive issues are the body’s way of telling you it is unhappy or alerting you that things are not better. Yes you can remove gluten, and you might feel better, but are you addressing the actual issue?

Are you overdoing it on carbs – both gluten and gluten-free? One reason people like gluten-free (and see results) is it forces them to reduce their total carb/grain/flour intake. Evaluate your daily intake of carbs including the quality and quantity as well as how your body responds to the different forms and amounts. Try upgrading your nutrition from flour sources (crackers, bread, some cereals, and bars) to whole grains, and learn the portion sizes for better quantity, more often.

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Gluten Free Diet Swaps

1. Swap gluten-containing foods for starchy and non-starchy vegetables to help you get in a rainbow more often. All the colors do different things that your body needs.

2. You need fiber, minerals, and plant proteins. Hemp seeds are a versatile, nutrient-rich, gluten-free food that can help you reach your goals. Also, quinoa, buckwheat, brown rice, chia seeds, lentils, almonds, and of course, fruits and veggies are high-fiber gluten free choices.

3. If you are working to heal your body whether, from gluten or a disease or health issue, better quality for what goes in and on your body most often is critical to support the healing process. Choose USDA organic more often for food, beverages, supplements, and even the cotton in your underclothes and sheets to reduce exposure to chemical residues that can disrupt, irritate and overwhelm the body’s healing efforts.

4. Confirm that your supplements are gluten-free and deliver your body what it needs to run better, more often.

5 If you need to avoid gluten for medical reasons like celiac or an autoimmune disease, it is essential to remember that your nutrition includes what goes in and on your body, so that means looking at your skincare, beauty, and even your laundry and cleaning products as they may be ones your skin comes in contact with quite frequently. Consider essential oils and wool dryer balls versus dryer sheets or use better beauty products that clearly identify as gluten free.

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The Wellness Roundup:

• If you have autoimmune disease, you've probably experienced a dreaded autoimmune flare. Check out my tips to better manage and even prevent a flare-up from happening.
• Got gut issues? Find out if there's a connection between poor digestion and chronic inflammation.
• Learn about 9 probiotic foods that may help fight inflammation.
• Sip or Skip? Evaluate the pros and cons of functional beverages.

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I hope you enjoyed reading the newsletter today. Have a fantastic week!

Susan

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When you're ready here are some ways I can help you:

• If you're an autoimmune warrior or battle a chronic illness, check out my new book, GoodBye RA: My Roadmap To Get Rid Of RA And Find Remission. (paid link)
• Connect with me on Pinterest, LinkedIn​, and Facebook​
• Check out my blog at Nutrition With Susan​

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