One in three Americans suffer from gluten sensitivity. Even if you don’t have a sensitivity, going gluten-free can be extremely helpful for achieving your health and weight loss goals. You’ll experience better digestion, cool inflammation and improve body composition. Although testing is an option, the easiest way to determine if you’ll benefit from going gluten-free is to eliminate it 100 percent from your diet for 30 days. Follow the tips below to see how getting rid of gluten can benefit your body.
1. Read Product Labels
When in doubt, go without! Even trace amounts of gluten can cause damage, which is why it’s essential to always read labels. Gluten is commonly found in wheat, barley, and rye. Although many foods don’t naturally contain gluten, they’re often contaminated from farming, transportation and manufacturing. Look for gluten-free labels, but keep in mind that just because it’s gluten-free doesn’t mean it’s healthy.
2. Eat Whole Foods
One of the easiest ways to eliminate gluten is to avoid processed products. This also helps eliminate other common allergens and refined sugars. Enjoy more whole foods such as vegetables and fruits. Opt for greens over grains by enjoying salads, wraps, shakes, raw veggies, stacks, kabobs, and rolls.
3. Find Healthier Alternatives
You don’t have to give up your favorite dishes to go gluten-free. Try these alternatives to improve your health without compromising flavor:
- Cereals –> gluten-free steel cut oats or quinoa flakes
- Breads –> Paleo bread, coconut bread, green wraps or stacks
- Tortillas –> organic corn tortillas, Paleo Wraps, green wraps, rolls or salads
- Glutenous grains –> root veggies such as potatoes or winter squash
- Pasta –> spaghetti squash or brown rice pasta
- Wheat/white flour –> almond or coconut flour
4. Dine Out Smarter
View menus ahead of time for gluten-free options and call the restaurant to ensure they can keep your food uncontaminated. Once you’re there, fill your plate with non-starchy veg, such as broccoli and opt for starchy veg, such as red potatoes, over grains. Load up on protein-rich foods such as salmon to increase satiation and reduce cravings. Beware sauces, soups and dressings. Avoid anything breaded or deep-fried.
Here are some sample menus for making gluten-free part of your busy lifestyle:
Sample Day 2 – Dining Out
True Food Kitchen vegetable scramble with parmesan & sweet potato hash
Chipotle chicken fajitas with guacamole, salsa & sour cream
PF Chang’s Mongolian beef with scallions & garlic
Sample Day 3 – Minimal Cooking
Eggs with french toast (coconut bread), maple syrup, berries & butter
Steak salad with spinach, tomatoes & avocado ranch
Slow cooker chicken cacciatore
For more info, check out Gluten-Free Resources, Living Without & Celiac.
- How to go Gluten-Free + Easy Tips and Menus
- Going Gluten-Free Healthy or Hype
- 50 Shades of Gluten (Intolerance) – Chris Kresser
- Should You Go Gluten-Free? – Chris Kresser
- Wheat Belly by William Davis, M.D. Cardiologist
- Roundup, The Real Reason Wheat is Toxic
- Weed-Whacking Herbicide Proves Deadly to Human Cells