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  • Lauren Minchen

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.


#glutenfree #diet #nutrition #fiber #wholefood #healthyeating