If you’re wondering how to go gluten-free, have you done an elimination test to make sure gluten is what’s causing you problems? If not, then check out this article on what gluten is, why it may be causing sensitivities, and how to DIY an elimination diet first before going gluten-free.
Sidenote, if you get tested for celiac disease while on a gluten-free diet, you will most likely get a false negative. I know eating gluten may cause uncomfortable (or painful) symptoms, but it’s important to eat gluten 24-48 hours before your test. That way your test results will give you more accurate results.
I have taken some information from my Gluten Email Challenge and put it in this article for you. I also added some Dietitian-approved recipes at the end of this article to jumpstart your meal planning. For more information on going gluten-free, you’ll have to check out my Gluten Email Challenge.
Will you be Gluten-free forever?
This is a question I’ve been hunting down the answer for. I’ve heard health practitioners say that if you heal your body and your gut, you may be able to eat gluten again. However, even if you do heal your gut, there are two major problems with our wheat today:
1. Research is starting to show that glyphosate (the active ingredient in Round-Up that’s used on non-organic wheat) destroys the gut barrier, which allows the unnatural form of wheat inside the body before it’s fully broken down
2. Wheat has been changed so much from its natural form that our bodies don’t recognize it anymore
The combination of 1 and 2 causes the body’s immune system to attack the gluten in wheat. Once the immune system identifies the gluten in wheat as foreign and potentially harmful, your immune system will attack it every time you eat it. This is why your body may be sensitive to gluten-full foods.
To be able to eat gluten foods again, your immune system will need to calm down and your gut will need time to heal from the damage. However, since modern wheat no longer looks like its natural form, there’s a good chance you won’t be able to eat it again. If you are able to eat it again, be sure to only eat it in small amounts. Also, make sure you eat organic wheat to avoid glyphosate from damaging your gut.
If you’re looking for help to heal your body and potentially reverse your food sensitivities, I’m putting together an evidence-based program that will guide you through that process. If you’re interested, you can learn more here.
What is Gluten in?
- Flour
- Pasta
- Bread
- Crackers
- Tortillas
- Cereal
- Grains
- Pastries
- Breading
- Croutons
- Bars
- Soy Sauce
- Beer
- Condiments
Not only is gluten in these items, but there are many foods that may have come into contact with gluten. This often happens when the same equipment and/or utensils are used with gluten-full and gluten-free foods without washing. This can happen at manufacturing plants, in restaurants, and at home.
To avoid gluten exposure, be sure to buy from brands that understand the importance of gluten-free products. Also, avoid any food that has a disclaimer under the ingredient list that says the product may have come into contact with wheat. To keep updated on products that may not actually be gluten-free, check out Gluten-Free Watch Dog.
What are Other Names for Gluten?
If you cut out gluten from your diet but are still having symptoms, there’s a big chance gluten is still in your diet. To make sure you aren’t accidentally eating gluten, here are some other names for ingredients with gluten in them:
- Wheat
- Barley
- Barley Malt or Extract
- Triticale
- Spelt
- Semolina
- Bulgur
- Couscous
- Durum
- Farina
- Emmer
- Einkorn
- Farro
- Graham Flour
- Matzo Meal or Flour
- Orzo
- Panko
- Rye
- Seitan
- Wheat Bran
- Wheat Germ
- Kamut
- Wheat Starch
- Wheat Grass
- Udon
- Wheat Protein
- Wheat Germ Oil
- Dextrin
- Maltodextrin
- Hydrolyzed Vegetable Protein
- Hydrolyzed Plant Protein
- Vegetable Protein
- Vegetable Starch
- Hydrolyzed Wheat Protein
- Hydrolyzed Wheat Starch
- Artificial Flavorings
- Caramel Color
- Modified Food Starch
If there is an ingredient that is vague, like “flavorings,” “natural flavorings,” or “seasonings,” then there could be gluten in those ingredients. As I like to say, when in doubt throw it out.
What to Substitute for Gluten?
- Buckwheat
- Quinoa
- Brown Rice
- Amaranth
- Polenta
- Millet
- Gluten-Free Oats
- Sorghum
- Teff
A word of caution on gluten-free products… there’s a chance that these products have higher levels of heavy metals in them. The best thing you can do is to eat whole grains and foods. When you do eat gluten-free products, buy from companies you trust that are aware of metals in gluten-free products.
Nutrients to Make Sure You Get From a Gluten-Free Diet
B vitamins
Dietitian-Approved Gluten-Free Recipes
Gluten-Free Banana Muffins
When you need a quick breakfast or snack, these gluten-free banana muffins are easy and great for traveling. You can find the recipe over at My Gluten-Free Kitchen here.
Gluten-Free Pull-Apart Dinner Rolls
If you’re missing those tasty dinner rolls from your gluten days, this is a recipe for you. When you’re getting the craving for dinner rolls, check out My Gluten-Free Kitchen’s Recipe here.
The Best Chicken Tinga Tacos
Tacos are, thankfully, not off the list for you. All you have to do is replace the flour tortillas with corn tortillas. Here’s a highly reviewed Chicken Taco recipe from Pinch of Yum.
One Skillet Chicken Enchilada Quinoa Casserole
To avoid using flour tortillas, you can use a gluten-free grain, like quinoa, instead. This one-skillet chicken enchilada recipe is tasty, easy, and quick for a weeknight meal. You can find that recipe over at Lively Table here.
Garlic Parmesan Zucchini Noodles Pasta
An easy switch with noodle-based meals is to replace the noodles with spiralized zucchini noodles. Here’s a great, healthy recipe from Inspired Taste to try out those zucchini noodles.
Ground Turkey Sweet Potato Skillet
Another tasty gluten-free dish is this ground turkey sweet potato skillet. You can check out this recipe over at Primavera Kitchen here.
Gluten-Free Pizza Crust
Pizza is another classic dish that is full of gluten. However, because there are so many gluten-free flours now, you can make your own pizza crust. Here’s a highly-reviewed recipe for a pizza crust at Meaningful Eats. (Just be sure to use gluten-free yeast.)
Spaghetti Squash Lasagna
Lasagna is a difficult dish to make gluten-free. But, I found a recipe that uses spaghetti squash instead of lasagna noodles. Check out this tasty recipe over at I Heart Vegetables here.
Lemon Curd Tart
For those who like tart desserts, here’s a gluten-free lemon curd recipe for you. Check out this recipe over at Flavour and Savour here.
Gluten-Free Mini Cheesecakes
A gluten-free classic dessert that will not disappoint. Head over to My Baking Addiction to try this cheesecake with a gluten-free crust.
The Best Gluten-Free Chocolate Chip Cookies
This recipe is the most highly-rated recipe for gluten-free chocolate chip cookies I could find. Check out this recipe at Meaningful Eats here.