Cutting gluten out of your diet can be a daunting prospect.
With gluten present in so many everyday foods – from bread and snacks to sauces and even some beverages – it can feel overwhelming trying to figure out safe things to eat.
The good news is that going gluten free is much easier than you might think.
With a little bit of research and some minor adaptations, it can be a stress-free process. It also comes with the bonus of improved health and wellbeing for those suffering from gluten allergies or sensitivities.
If you are just getting started on a gluten-free diet, these simple tips will help you hit the ground running.
Taking The Stress Out Of Going Gluten-Free
Do Some Basic Research
The more you learn about a diet that is free from gluten, the more empowered you will feel to manage it.
Jump onto a reliable source on Google to find lists of foods commonly containing gluten, and the best gluten-free alternatives. Write them down, print them, or screenshot them on your phone, so they are readily accessible when you’re out shopping.
Before too long, you won’t need to refer to the list at all. Gluten-free shopping will become second nature. However, if this feels a little too overwhelming, I have a solution for you at the bottom where I’ll do the hard work for you.
Become A Label Reader
If you are trying to avoid all traces of gluten (as people with Coeliacs disease must do), get used to studying labels. Gluten can hide in all sorts of unexpected places, so never assume something is safe unless it is clearly labelled as gluten-free.
In New Zealand and Australia, the gluten-free standards are the strictest in the world. Any products or ingredients labelled as gluten-free in these countries must comply with these tight regulations, so you can trust the label.
However, bear in mind that products labelled as “low-gluten” or “may contain traces of gluten” may have been contaminated in the manufacturing process and aren’t suitable for those who must avoid it entirely. If in doubt about a product, avoid it until you get confirmation that it is safe. To help know what to look for on a label, check out my free bootcamp at the bottom starting on the 7th September which is one of the topics we cover.
Separate Your Food Prep
Those with gluten intolerances may be able to handle trace amounts of gluten in their diet, so shouldn’t have to worry too much about cross-contamination.
Conversely, people diagnosed with Coeliac or Chrons disease need to be more vigilant. If you live in a house with non-gluten-free eaters, you may want to designate spreads like butter and jam as gluten free, and use separate cutting boards, utensils, and appliances (such as toasters).
These days, removing gluten from your diet doesn’t mean missing out.
There are a plethora of gluten-free products, as well as restaurants, cafes, and bakeries to choose from in most areas. While you may not be able to pop into just anywhere on the spur of the moment, with a little help from Google and some forethought, you can still eat out and enjoy treats.
Gluten-free eaters are spoiled for choice when it comes to alternatives, even when baking. Instead of wheat flour, you can choose from prepared gluten free blends, or other flours such as buckwheat, maize, potato, tapioca, green banana, almond meal and more!
You may need to tweak old favourite recipes, but it’s a great excuse to do some experimenting in the kitchen. And there are plenty of resources online to help get your most beloved dishes just right.
Eat Natural Whole Foods
The simplest – and healthiest – way to avoid gluten is to choose items that don’t require ingredient lists! Natural whole foods are available everywhere and are free of gluten – as well as other unwanted additions. Opt for fresh fruits and vegetables, meat, eggs, and gluten-free grains (such as rice, quinoa, millet etc.)
This is a healthier option than merely switching to pre-packaged foods free of gluten, which are often made with highly refined grains and added sugar.
Consult A Medical Professional
Before embarking on any significant diet change, you should chat with your doctor to make sure it’s the right choice. Too many food restrictions can result in other health issues down the road.
Additionally, consulting with an experienced dietician can help you manage the changes with support, making gluten-free eating a stress-free and enjoyable evolution for your health!
Are you ready to take the first step on your gluten-free journey? It can feel hard and overwhelming to embark on this alone. I know, I’ve done it myself! Which is why I am running a Gluten-Free Kickstarter: A FREE 5-day Bootcamp which is for you if you’re looking to remove gluten from your diet in an easy and manageable way.
We’re kicking off on Monday, 7th September so register HERE and know you’ll discover exactly where you’ll need to start to make the beginning of your journey so much easier. And if you have got any friends you know will find value from the bootcamp t00, please share this blog with them. Thank you!