By Alane Palmer, ND, CNC, and Maria Cummings
Getting started going gluten-free (GF) can sound intimidating to some, but in reality, it is pretty simple after you do a little homework. So let’s first go through a few mistakes (I have made my share of them) that you do not want to make if you want to be GF.
The first time I went gluten-free I did not “feel” like I was getting the results that I expected. I figured foods that were not made from wheat like bread, pasta, cereals, etc. were OK to eat but that was not entirely accurate. For example, if I ordered French fries, I did not even think about the fact that the gluten covered onion rings are fried in the same oil that my fries were. Therefore, I was eating gluten cross-contaminated fries, and I could not tell the difference between being gluten-free or not. So, I gave up (for a period) because in my mind the whole gluten-free thing was not real. However, I was wrong.
Therefore, read labels and know which foods contain gluten and which foods are often cross-contaminated. Foods like soy sauce, licorice, and crab substitute, contain gluten, so do your research. Furthermore, beware of gluten hiding in your medications, cosmetics, and daily supplements, because if you are gluten intolerant or sensitive, these types of items can affect you as well. I have more energy now that I am gluten-free. I do not feel as puffy as I used to while eating gluten and now I CAN feel the difference!
Also, make sure that your “naturally” gluten “free” grains like rice or popcorn are labeled Gluten-Free (GF). The reason for this is because most non-gluten grains can be exposed to gluten through either the same facility or equipment that processes gluten foods.
Next, try not to only load up on GF prepackaged foods for two reasons. One is that even GF foods can contain up to 20 ppm (parts per million) gluten. That may not seem like it is sufficient enough to cause sensitivity, but if you add all of GF foods (20ppm) up in a day, you may end up having a gluten sensitive trigger occur. Another reason not to load up on GF prepackaged foods is that most of them are not be high in nutrients if you are snacking on cookies, crackers, waffles and such. Too much starch may raise your blood sugar and cause inflammation which can be a concern especially for autoimmune. So, limit your GF starches and fill up on nutrient-rich whole foods instead.
Now that you know what not to do and what to be aware of, going GF gets easy from here.
If you live by yourself, eliminate all of the gluten in your home. If you live with others make sure that you mark your GF foods, you do not want to get into a bind and end up desperately eating the gluten snacks.
Find delicious GF recipes.
Before going out to eat, check out GF options, so you know what your food choices are.
There are many reasons to go GF like wanting to be and eat healthier, autoimmunity, control blood sugars, and of course celiac disease. Now more than ever go Gluten-Free is EASY with many GF options, if you do it the correct way! If you struggle with going GF, call our office today for an appointment. We can help you do GF the right way!
Want to learn more about going Gluten Free? Looking for GF meal options, recipes and ideas? Contact our office today!
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Medical disclaimer: Nutritionally Yours is not a medical clinic. Testing cannot be used to diagnose, treat or cure any disease. All test results are to be used as educational materials and as a guide to help support your overall health and wellness. Always discuss health concerns with your medical doctor. We have a nutritionist, naturopath and a medical doctor on staff to help you feel your best.