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Your Gluten Free Guide

So you want to go gluten free?! 🍞🥯🍠
I know making any sort of changes to your diet can be overwhelming. If you’re experiencing bloating, gas, tummy issues, etc… and find it’s often linked to the timing of carb heavy foods (think breads, pastas, etc…) it might make sense to temporarily eliminate it to see if it clears up.
Now I know, easier said than done, right?
I was diagnosed with Celiac Disease about 10 years ago after growing up eating ALL the wheat and it was certainly a lifestyle overhaul in the beginning but I promise it gets easier. As I’m walking our ladies through our newest gut protocol program, I’m starting to remember some of the things that helped me when getting started.
Here are some of my favorite tips:
1️⃣ Become an ingredient investigator. Start to get REALLY comfortable reading the ingredient label. If there’s anything in question google it and be sure it doesn’t contain gluten. You can also check the allergen statement which should indicate if it contains wheat or any traces of it.
2️⃣ Get familiar with the many hidden names for gluten. It’s not just wheat. It can show up as anything from barley, rye, malt, farina, bulgur, couscous, kamut, etc… (I posted a cheat sheet over on my IG to help with this!)
3️⃣ Be mindful of crosscontaimination. Oats are typically crosscontaiminated with wheat so we want to look for certified gluten free oats. Same thing goes for lentils (rather random). Another thing to think about is cross contamination at home and at restaurants. If you’re toasting your gluten free bread after your child’s whole wheat toast, you might be getting some gluten in your system.
4️⃣ Focus on whole foods. When you’re consuming things like fruits, vegetables, healthy fats, lean proteins, and gluten free whole grains it becomes really easy to navigate and stick to naturally gluten free foods. Plus, when we focus on what we’re adding in vs. taking out, it’s always helpful for our mindset.
5️⃣ Remember that just because something is gluten free doesn’t mean it’s healthy. A lot of gluten free forms of our favorite foods are heavily processed, high in sugar, and low in fiber. Read your labels, pay attention to how your foods make you feel, and aim to stick to naturally gluten free whole foods as much as possible.
Are you gluten free? Any questions for me on going gluten free? Or are you looking for a gluten free swap for your favorite? Fill me in, I’m always happy to help!
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