You have made the decision to go gluten free but now you don’t know where to start? As always, start with educating yourself. Eliminating gluten from your diet does not have to be difficult or overwhelming. In our world today we are fortunate to have many options and it all starts at the grocery store.
The reasoning behind why gluten is so disruptive to our immune system is still not completely understood. There are theories about the chemicals sprayed on the crops, the similarity of the molecules to foreign invaders confusing a damaged immune system, and it causing tiny holes in our digestive system resulting in leakage into our bloodstream. So much more research needs to be done to pinpoint the root cause, but in the meantime there are some simple things you can do to easily cut gluten out of your diet and see how it affects you.
First it is important to know that MANY of the whole foods that come from the earth are already naturally gluten free. Sticking to the foods you find when you first walk into the grocery store will be the easiest way to go gluten free. All fruits, vegetables, nuts and seeds are naturally gluten free. This includes fruits like apples, bananas, berries, citrus, grapes, melons, plums, peaches and pears. Vegetables like salad greens, potatoes, squash, broccoli, cauliflower, cabbage, peppers, green beans, peas, onions, carrots, celery, spinach, kale, corn and so much more. Nuts and seeds like cashews, pecans, almonds, walnuts, pumpkin seeds, sunflower seeds, chia and flax seeds. And don’t forget things like mushrooms, avocados and herbs.
The middle of the grocery store is where you have to start paying attention. This is where all the items now have ingredients labels, and this is where you find many of the products which contain gluten. Again there are several foods in this section that are naturally gluten free including rice, beans, lentils, quinoa, oats, buckwheat, nut butters, olive oil, canned fruits and vegetables. Look for these in their original dried or canned state. Avoid versions that are flavored, pre-cooked, or enriched. Always, always turn the product over and look at the ingredients label. There will be a list of any ingredient in that product. Avoid anything that says “many contain wheat or gluten”. Some products will have a gluten free logo on the front, but not all do and not all are certified.
The majority of convenience items in the grocery store contain some form of gluten. Ingredients to look out for and avoid include wheat, barley, rye, modified food starch, malt-based ingredients, wheat protein, wheat flour, emulsifiers and natural flavors. Gluten is commonly found in products like flour, bread, pasta, cookies, cakes, baked goods, crackers, cereals and snack/junk foods. Unfortunately gluten may also be added to things like spices, sauces and condiments as well so the rule of thumb is… if it has a food label, check it!
Today there are more and more gluten free alternative products available. Transitioning to a gluten free diet can be easier if you start by swapping out some of the items you already love for a gluten free alternative including breads, flours, pasta, and even pizza crust. Although whole natural foods are the optimal diet, there are times when convenience foods can make healthy eating much more sustainable. Again look at your labels to be sure the items truly are gluten free. Also consider alternative versions of foods like swapping corn tortillas in place of flour, oat flour in place of traditional, cornstarch in place flour in gravies, and almond flour for breading.
An extra word of warning, if you have been diagnosed with Celiac Disease you must take an even closer look at food labels, because even traces of gluten/wheat can be dangerous. Look for the designation of “Certified Gluten Free”. And always check the label before you consume, even if you have bought that item in the past. It’s a common practice for companies to change their product ingredients.
Check out the Free B’s tab to get a printable list of gluten free foods to help you easily navigate your transition and take the confusion out of grocery shopping.