Gluten-Free
For various reasons, people choose a Gluten-Free (GF) diet. Having Celiac Disease or a Gluten Intolerance makes going gluten-free a necessity for the body to absorb nutrients. A GF diet can be a lifestyle choice, yet many people follow the diet for a variety of medical reasons. Myself, I “avoid” gluten as it makes me feel lethargic, bloated and I get achy joints. Whatever the reason, I think there are things we should be cognizant of.
What is Gluten?
Gluten is a protein found in wheat, rye, and barley which means it can commonly be found in foods such as bread, crackers, cereal, pasta, pizza, candy, sauces, and beer. More than once I’ve heard it confused as a starch instead of a protein. To clear this up, gluten is not in starchy fruits and vegetables (or any fruits or vegetables for that matter), rice, or oats.
Some possible side effects of gluten may be:
- Disruption of the gut biome/inflammation
- Bloating
- Digestive Issues
- Brain Fog
- Skin issues (such as Dermatitis)
- Headaches
- Fatigue
- Joint and Muscle Pain
- Inflammation/Arthritis
Of course, these symptoms could be triggered by other issues but have been seen in people with gluten intolerance. On occasion, taking a food break gives the body time to heal and reset, then the food can be reintroduced. If you are experiencing any symptoms it is wise to work with a practitioner to help you find out the right remedy for your body.
What to eat instead?
Avoiding gluten is really not that difficult. In the standard American diet, people consume large amounts of gluten products. Like, WAY too many! Why? I suppose because it’s easy to grab a couple of crackers on the go or throw a pizza in the oven for dinner. But, in reality, this isn’t that healthy. When avoiding gluten don’t think of it as something being taken from you, but an opportunity to add more nutritious foods in. Many of our diets are lacking in fruits and vegetables, this is a perfect opportunity to add more in.
What I wouldn’t do, especially if you are watching your weight, is add a bunch of Gluten-Free (GF) processed foods into your diet! There are a plethora of GF products on the market. GF crackers, cookies, pretzels, etc. Instead of loading up on more processed food, fill in the void with whole foods.
Some ideas for substitutes:
Snacks
- Kale Chips
- Crispy Chickpeas
- Apples and Nut Butter
- Olives
- Nuts
- Carrots with Lime and sprinkle of Sea Salt
Meals
- Cauliflower Rice or Zoodles (zucchini noodles) instead of Pasta
- Chickpea or Lentil Pasta
- Cauliflower Crust for Pizza
- Seed Crackers instead of Bread
Be kind to your body! We have the power to make good choices. Good choices can make a difference in how you feel!
If you want to learn more about a GF diet contact me