Suggestions for going 'gluten free'

Going "gluten free" may seem daunting but, if you have a sensitivity to this protein found in many grains, the health benefits can be dramatic. Gluten can create a lot of inflammation in your body (specifically in the digestive tract) which can lead to fatigue, skin problems and digestive discomfort including gas, painful bloating, or even IBS. Eliminating - or at least minimizing - how much gluten you eat, allows the digestive tract to heal and digestion to function better. Below are a few pointers on how to make the change.

Avoid any products with wheat (and replace them with gluten-free options wherever possible):

  • Pasta

  • Bread (some people who have a gluten sensitivity can tolerate rye. However be aware that most rye breads have a high content of wheat flower and you want to find one that is really 'hearty' and just rye)

  • Crackers (use rice crackers instead)

  • Many breakfast cereals

  • Soy sauce (replace with Tamari sauce)

  • Many "power bars"

  • All pastries or cake

  • Breaded deep-fried foods

Many of these foods are now available as gluten free options.

Breakfast ideas:

  • Eggs with steamed veggies e.g. Tomatoes, spinach,mushrooms

  • Eggs with a small salad

  • Grits with fruit and nuts

  • Quinoa with fruit and nuts

  • Oatmeal (there is some gluten in oats but if you have only a sensitivity to gluten, you may be able to get away with this option)

Lunch/dinner ideas:

  • Vegetable soups or stews (favorable in the winter)

  • Salads with some sort of protein (good summer option)

  • Rice dishes

  • Mexican dishes using corn tortillas

  • Steamed vegetables with fish, chicken or meat

Snack ideas:

  • Apple or celery with peanut or almond butter

  • Rice crackers with cheese

  • Nuts and raisins

  • Fruit

  • Yoghurt with fruit or nuts/seeds (in moderation - Greek is best)

Hope this is a good starting point. I'd love to hear some of your ideas and add them to the list.