Gluten Free CAN be as easy as 1, 2, 3 so long as you remember a few simple tips.
Many of our clients seek us out wondering if they should avoid gluten. In our office we utilize the technolog of Nutrition Response Testing to determine if there are food sensitivities that need support. Gluten is often a problem for people, so we’re going to show you how to go gluten free the easy way.
What we will cover in this post is how to shop for gluten free food, where to find hidden gluten, recognize ingredients that often contain gluten, and most importantly, how to eat gluten free.
Where to buy gluten free food?
ANY grocery store has gluten free food. Once you understand that gluten is the protein in wheat, you’ll see that by avoiding wheat/white/enriched/einkorn flour will have you avoiding gluten.
Shopping for gluten free food means sticking to the perimeter of the grocery store. Doing so will avoid many of the processed and convenient foods that contain gluten and many other unnecessary ingredients. At times, though, the gluten free grains are sold somewhere in the middle. You may find them on along the perimeter or in a bulk section, but if you don’t find them there, then ask a customer service rep from the store for gluten free products. The short version of what this means is to hit up these departments for your groceries:
- Meat. Fresh deli meat and packaged meat should contain only meat UNLESS they’ve got flavoring. There is no need for an ingredient list when you’re buying a package of chicken drumsticks.
- Non-glutinous grains (these include rice, quinoa, millet, buckwheat, corn, amaranth, sorghum, and teff.)
Easy gluten free substitutions
The following is a list of popular items you may use to begin replacing these pantry staples in your home:
bread—>Canyon Bakehouse, Northern Lighthouse, Udi’s, DeLand
pasta—>Tinkyada, Boinaturae, Barilla, Jovial, DeBoles
crackers—>Nut Thins, Glutino, Crunchmaster, Nabisco Good Thins, Simple Mills, Mary’s Gone Crackers
cereal—>Honey Nut & Plain Cheerios, Puffins, Chex, Love Grown,Arrowhead Mills Organic Maple Buckwheat Flakes, EnviroKidz
tortillas—>Mission tortillas, coconut wraps, Rudi’s, Siete, New Grains
Where to find hidden gluten?
Spices, blends, baking mixes, and candy, to name a few. I used to eat licorice in high school as a study treat. Little did I know the second or third ingredient is wheat flour. Wheat flour? In licorice? Let alone the food dyes and fake sugar content. My health was a wreck in high school and look what could have been contributing.
Other words for ‘gluten’ include:
- Triticum vulgare (wheat)
- Triticale (a cross between wheat and rye)
- Hordeum vulgare (barley)
- Secale cereale (rye)
- Triticum spelta (spelt, a form of wheat)
Ingredients that often contain gluten
Dr. Amy Myers suggests you avoid the “Troublesome Twenty” ingredients at all times to guarantee you’re not eating hidden sources of gluten: We often see ‘natural/artificial flavor/color’ on labels. You might be surprised the next time you think you’re drinking just sparkling water! I became privvy to that a few years ago when I realized I felt off I had a can of bubbly.
If I have to buy a packaged food I will look for ‘CERTIFIED GLUTEN-FREE’ on the label and will double check the ingredient list. Here is a modified list from Dr. Myers website:
- artificial/natural color/flavor
- baking powder
- citric acid (can be fermented from wheat, corn, molasses, or beets)
- glucose syrup
- modified food starch, food starch, & wheat starch
How to eat gluten free
Eating gluten free for your snacks and meals is easily done when following similar rules as when you shop for your food. If you don’t know where to start and are questioning everything, the cleanest and easiest way to eat is to include only the following foods on your plate: whole fat dairy products, fruits/vegetables, grass fed meats, and nuts and seeds.
If looking at that list of available foods makes you wonder how you’ll make a meal out of it, let’s break it down to three square meals per day.
gluten free oatmeal, almond butter, milk of choice, sausage
eggs and bacon, grapefruit
smoothie, gluten free muffin
***adding a veggie into any of these is a helpful and healthy way to get your carbohydrates in.
salad (no croutons) with meat, cheese, veggies
ham/pickle wrap (wrap ham slice around pickle with cream cheese), pear, roasted almonds, rice cakes
beans/rice with cheese, salsa, and avocado
grilled chicken, brown rice, steamed broccoli
steak fajitas with corn tortilla, shredded cheese, sauteed onions and peppers
quinoa buddha bowl (quinoa, shredded or cubed chicken, roasted vegetables)
berries with cream
whole fat yogurt with gluten free granola
cheese and gluten free crackers
Book your consult today to find out if gluten free is the best move for your health. 612-418-3801.