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Are you or someone you know on a gluten-free diet? Are you wanting to experiment with being gluten-free? Well, look no further! This can be your complete guide to everything gluten-free!

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But first…let’s talk gluten. 

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What is Gluten? 

Gluten is a type of protein found in wheat, barley, rye, and triticale (a cross between wheat and rye). It plays a crucial role in the elasticity and structure of the dough, giving bread and other baked goods their chewy texture. But, unfortunately, gluten has become more and more problematic for people. 

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Gluten can be inflammatory for individuals who have certain conditions, such as celiac disease, wheat allergy, or non-celiac gluten sensitivity. Within functional medicine testing, many autoimmune issues have seen improvements going gluten-free such as Hashimotos or hypothyroidism, rheumatoid arthritis, lupus, type 1 diabetes, multiple sclerosis, and more! In these cases, the immune system reacts to gluten proteins as if they were harmful substances, leading to an inflammatory response. Here's a breakdown of how this inflammation occurs: 

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  • Celiac Disease: Celiac disease is an autoimmune disorder triggered by the ingestion of gluten. In individuals with celiac disease, consuming gluten causes the immune system to mistakenly attack the lining of the small intestine. This immune response damages the intestinal villi, which are tiny finger-like projections that help absorb nutrients from food. The inflammation triggered by gluten in individuals with celiac disease can lead to a range of symptoms, including abdominal pain, diarrhea, bloating, fatigue, and nutrient deficiencies. 
  • Wheat Allergy: Wheat allergy is an immune response to specific proteins in wheat, which can include gluten proteins. When someone with a wheat allergy consumes gluten, their immune system produces an allergic response, triggering the release of histamines and other chemicals. This allergic reaction can result in symptoms such as itching, hives, swelling, difficulty breathing, and in severe cases, anaphylaxis. It's important to note that wheat allergy is different from celiac disease, although they may share some symptoms.
  • Non-Celiac Gluten Sensitivity: Non-celiac gluten sensitivity refers to a condition in which individuals experience symptoms similar to those of celiac disease, but without the characteristic intestinal damage or autoimmune response. The exact mechanisms behind non-celiac gluten sensitivity are not yet fully understood, but it is believed that gluten or other components of wheat may trigger an immune or inflammatory response in susceptible individuals. Symptoms can include but are not limited to abdominal pain, bloating, diarrhea, fatigue, and "brain fog." 

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Building a Nourishing Gluten-Free Plate

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Eating a balanced diet with a variety of nutrients is the first step! Building a balanced plate can provide nutrient density, more fiber, healthy fat sources, and lower your consumption of processed food. Some examples of naturally gluten-free whole foods include:

  • Fruits 
  • Vegetables 
  • Lean proteins 
  • Legumes 
  • Nuts and seeds 
  • Gluten-free grains: quinoa, rice, buckwheat, and amaranth

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Hot take: just because a label says gluten-free does not mean it’s healthy! 

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Many gluten-free processed foods on the market are high in added sugar, unhealthy fats, sodium, and more. Don’t be fooled by this marketing! 

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Exploring Gluten-Free Alternatives

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There are so many gluten-free alternatives on the market nowadays! I will list some of my favorite gluten-free alternatives that I use for cooking and baking below:

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Flour:

  • Almond flour 
  • Coconut flour 
  • Cassava flour 
  • 1:1 GF flour
  • Buckwheat flour 

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Gluten-free pantry essential swaps:

Coconut aminos (instead of soy sauce) 

Barbecue sauce (many contain gluten - look for the GF sign or ones that don’t contain wheat) ‍

Worcestershire sauce - many contain barley malt vinegar ‍

Pasta

Snacks

Oats ‍

Bread/Tortillas‍

Another hot take: Thrive Market is a great place to buy healthy, GF snacks!

Gluten-Free and Gut Health: 

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Gluten-Free and Gut Health are two topics closely intertwined, yet their relationship varies from person to person. 

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Gluten, found in wheat, barley, and rye, can have diverse effects on gut health and digestion. While some individuals experience discomfort and digestive issues when consuming gluten due to conditions like celiac disease or non-celiac gluten sensitivity, others may tolerate it perfectly well. It's crucial to recognize that the impact of gluten on gut health is highly individual. 

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For those who opt for a gluten-free diet, it's essential to maintain a balanced and gut-friendly approach. Incorporating fermented foods like sauerkraut, kimchi, and kombucha can promote a healthy gut microbiome, while probiotic supplements may provide an extra boost. Moreover, gluten-free fiber sources such as chia seeds, flaxseeds, and gluten-free grains like quinoa and brown rice can contribute to regularity and overall digestive well-being. 

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Ultimately, whether you choose a gluten-free diet for health reasons or personal preference, a mindful approach to gut health is super important for optimal digestion and overall wellness.

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Emotional Well-Being & a Gluten-Free Diet: 

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If you’re navigating a gluten-free diet, it's equally crucial to address the emotional aspects of your journey. 

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Dining out or feeling socially isolated can be challenging, but seeking support from your friends, family, or online communities can provide a sense of belonging and understanding. Since I’ve become gluten-free, I've come to appreciate the people I hang out with instead of fixating on the food. 

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Embracing the positive aspects of a gluten-free diet, such as exploring new foods and flavors, can help shift the focus away from restrictions and towards a more joyful relationship with food. 

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By combining mindful eating practices with emotional well-being strategies, you can foster a healthier and more balanced approach to your gluten-free lifestyle, nurturing both body and mind. 

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Dining Out and Traveling Gluten-Free

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Dining out and traveling gluten-free can present unique challenges, but with some careful planning, it's entirely manageable! 

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When dining out, it's crucial to research and plan ahead. Seek out restaurants with dedicated gluten-free menus, or if that's not an option, don't hesitate to communicate your dietary needs to the staff. If a waiter/waitress is not sure if something is gluten-free they are usually more than happy to ask the chef. Many establishments are accommodating and can offer safe alternatives. 

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Similarly, when traveling, consider packing gluten-free snacks to ensure you always have a reliable option on hand. Researching gluten-free dining options at your destination before your trip can save you time and potential frustration. In foreign countries, language barriers can complicate matters, so using translation apps (thank you google translate) that clearly convey your gluten-free requirements can be invaluable. 

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By taking these proactive steps, you can enjoy dining out and traveling while maintaining a gluten-free lifestyle with ease and peace of mind!

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Support and Resources for a Gluten-Free Lifestyle

Apps for Gluten-Free Living

  • Find Me Gluten Free: Locates gluten-free restaurants and cafes nearby.
  • Yummly: Customizes recipes to fit your dietary preferences, including gluten-free.

Pinterest

  • A wealth of gluten-free inspiration with boards for recipes, meal planning, and tips.

Facebook Groups

  • Join supportive gluten-free communities for advice, recipe sharing, and encouragement.

Online Stores

  • Thrive Market: Shop for gluten-free pantry essentials and snacks at discounted prices.
  • Amazon’s Gluten-Free Store: A variety of gluten-free products, from baking supplies to snacks.

My Blog

  • Check out my blog for more gluten-free recipes, tips, and swaps to make your meals both delicious and healthy.

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Whether you're gluten-free for health or preference, embrace it with confidence. With the right knowledge and support, you can navigate this path while savoring delicious and fulfilling meals. 

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Cheers to your gluten-free journey, where nourishment meets empowerment!

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