Going Gluten Free? Focus on Whole Foods First
Adopting a gluten free diet doesn't have to be difficult! In fact, many whole and healthy foods are naturally gluten free. I share my favorites here.
Following a gluten-free diet can be challenging, confusing and inconvenient. Additionally, many gluten free foods are processed and injected with sugar and sodium to help with flavor and texture. Many of my patients have found that they start consuming more processed foods on a gluten free diet when they do not plan well or simply do not know what is safe to eat. Consuming these high-sugar and sodium foods regularly can lead to constipation, blood sugar issues and fatigue.
If you have decided to follow a gluten free diet, I recommend keeping your focus on whole foods, while avoiding the processed food trap. Here are some naturally gluten free foods that I always make sure my patients have on hand:
Gluten Free Whole Grains: Quinoa Amaranth Millet Gluten-free oats (I love Udis' Gluten Free Steel-Cut Oats with Currant, Flax & Chia!) Sorghum Brown or black rice Wild rice Udi's Gluten Free Whole Grain bread (great for sandwiches!) Udi's Gluten Free Ancient Grains Millet-Chia bread (also a great sandwich option) Udi's Gluten Free Ancient Grains Omega Flax & Fiber bread
Nuts & Seeds Flax Chia Almonds Walnuts Sunflower seeds Pumpkin seeds Brazil nuts Cashews
Proteins Grass fed beef Organic chicken Turkey Bison Wild salmon Wild halibut Wild cod Cage-free eggs Organic Tofu Organic Greek yogurt Organic full-fat cottage cheese
Any Fruits and Vegetables
Fat & Oils Avocado Guacamole Hummus Olive oil Coconut oil Almond butter Cashew butter Organic full-fat cheeses Organic butter
Grab 'n Go Foods for Busy Days Udi's Gluten Free Ancient Grains Crisps (any flavor) Udi's Gluten Free Broccoli & Kale Lasagna (sugar- and sodium-conscious!) Foods Alive! Flax Crackers, any flavor Flackers Flax Crackers, any flavor Golda Bar, any flavor (my favorite clean, low sugar bar!) Snikiddy Eat Your Vegetables chips, any flavor (some carrots, kale and broccoli in these!) RW Garcia Dippers, any flavor RW Garcia Veggie Tortilla Chips, any flavor
Brad's Veggie Chips, any flavor
The Good Bean roasted chickpeas
Seapoint Farms roasted edamame
The New Primal Free Range Turkey Sticks
Mamma Chia Squeeze Packs
Julian Bakery Paleo Thin Crackers
Mary's Gone Crackers
Skinny Pop Popcorn, Original flavor
While I generally recommend these foods to all of my gluten free patients, I also advise them to check labels for any other ingredients that they may be allergic to. Some of the packaged gluten free products, like in the Grab 'n Go section above, contain corn and rice flours, as well as dairy ingredients. If you are allergic or sensitive to these foods or any others on the ingredients list, please avoid and find another option. The great thing about going gluten free in 2018 is that there are so many available brands and foods to make your experience easier and more nutritious.