How to Create a Gluten Free Diet

September 21, 2017 by Redirect Health

Perhaps the biggest misunderstanding about gluten is that intolerance to the substance is not a simple binary matter of “allergic” or “not allergic.” The truth is, gluten intolerance can range from a mild sensitivity to full-blown celiac disease. So while you may think to yourself, “I have been eating gluten forever and I am just fine,” you may have some mild symptoms of gluten sensitivity and not even realize it.

One of the ways to pinpoint whether or not gluten sensitivity may be causing you issues (like eczema, brain fog or digestion troubles) is to embark on a gluten free meal plan to see if it makes you feel better—this will be helpful information to have when you decide to consult a physician for a gluten allergy test to know for sure whether or not you have a gluten sensitivity. Some people try out a gluten free diet plan to lose weight. Another reason you may have stumbled across this article is if you have recently been tested and diagnosed with a gluten allergy or celiac disease and are daunted by the reality that you will now need to create a gluten-free diet plan.

Gluten free diet plan for beginners

If the concept of eating a gluten free diet is new to you, it may be helpful to explain what exactly gluten is and which foods it is found in. Gluten is a specific type of proteins found in wheat (wheatberries, durum, emmer, semolina, spelled, farina, farro, graham, KAMUT® Khorasan wheat, and einkorn), rye, barley, and triticale. It is made up of prolamin and a glutelin that pose allergy risks. Gluten is typically found in items like bread, pasta, beers, and cereals. While manufacturers have been quick to begin introducing gluten-free alternatives to items like traditional beers, bread, cereals, and pasta, (given the increasing rates of diagnosis for gluten issues) naturally gluten-free foods also include fruits, vegetables, meat, poultry, dairy, beans, legumes, nuts as well as fish and seafood.

Gluten free diet plan to lose weight

Given all of the healthy options for foods that are naturally gluten-free, it is little wonder that many people have found effective the gluten free diet plan to lose weight. In addition to helping reduce inflammation directly related to gluten, sticking to naturally gluten free foods inevitably keeps you away from many unhealthy alternatives. Furthermore, a gluten free diet plan to lose weight is also effective because people find many times that they also have the energy to engage in more exercise to supplement their healthy eating because they are no longer dealing with the nasty side effects of gluten intolerance.

Gluten free meal plan on a budget

Many people complain that it can be difficult to take on a gluten free diet plan without breaking the bank. However, using some specific strategies, it can be possible to stick to your gluten free diet and keep a few dollars in your wallet as well.

First, for the most part, you will want to skip the specially prepared foods marked “gluten free” in the grocery store. These are usually overly processed things like baked goods that are loaded with sugar and all sorts of other stuff. To add insult to injury, they are usually priced significantly higher than their gluten-containing counterparts. Just leave the gluten free cookies on the shelf—it will save you money and be healthier for you in the long run.

Instead, focus on buying high quality, whole foods that you can prepare yourself. But fruits and vegetables when they are in season to get the best deal and check out your local farmers market to get especially great deals on really great local produce. Finding that a specific fresh fruit or vegetable that you have not tried before is on sale is a perfect excuse to expand your food horizons! And you can almost always assume that fruits like bananas and vegetables like broccoli will be among the cheapest. Find some new ways to prepare them to get you excited about eating them again! For example, frozen sliced bananas blended with cocoa powder makes a great healthier alternative to ice cream.

If you have a lot of freezer space and have the option to, consider buying meat and fish in bulk when they are available at your local market, or consider a service like Zaycon Fresh. Frozen fruits and vegetables are also great budget-friendly and healthy additions to your freezer.

More resources for a gluten free diet

If you are serious about trying out a gluten-free diet, check out the celiac disease Foundation website. Even if you do not have celiac disease, their resources will be invaluable as you begin plotting your gluten free meal plan and shopping list. They even have a great month long, gluten free diet plan for kids!

If you would like some more personalized tips for your gluten free diet plan, or if you need a professional to figure out whether gluten or another factor is causing you issues, call us today. Our holistic approach to family practice means that we can accurately pinpoint any issues to help you live your best life possible.