A Guide to Going Gluten-Free

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Being Gluten Free doesn’t suck. Shocker, but really though. Gluten-free isn’t a death sentence to zero food fun.

Sometimes gluten makes me want to bury my head in the sand though as you’ll see beverages and items that clearly would never have gluten, be labeled “gluten free.” Why thank you food industry, I would hope my bottled water would not have “the glutens.”

Gluten is a mix of proteins that naturally occur in various grains such as wheat, barley, rye, etc. It gives bread its chewy textrue, helps dough rise, and improves the texture quality of numerous items.

Its a no brainer that those with Celiac should avoid gluten as it may cause skin rashes, diarrhea, stomach pain, and digestive woes – consumptions seems to trigger an immune response within the body and the gut and intestines may become damaged. Those with autoimmune issues, thyroid issues, or menstrual woes may consider going gluten free as well.

After the consumption of gluten, our body may release a special protein, zonulin, that may hedge us towards intentional permeability and wreak havoc on our gut and well being. Should we go gluten free? That’s totally up to you. Consider removing it for a week or two and assess if you feel any different.

Ps: Do watch ingredients on GF products – sometimes they can get super processed and full of junk.

Look below for some awesome gluten free products and easy swaps we can incorporate in our diet.

Tips on going gluten free:

* Eat more vegetables. No more explanation needed.

* Swap buns for lettuce or leafy stuff. Making burgers or eating out? Ask if its possible to get your meat on arugala, kale, spinach, or a lettuce bun. Rice cakes also work surprisingly well.

* Swap pastas – zoodles are amazing. Also check out lentil, black bean, and chickpea pastas – they are often high in fiber and protein.

* Hunt around for gluten free swaps on foods we’re already eating: oatmeal, breakfast cereal, pancake mix, desert and pastry mixes, bread or bagels, etc.

Love these type of guides? You’d love my 125 page e-book (The Badass Nutrition Guide). It’s full of macro cheat sheets, guides on how much to eat, fat loss tips, and so much more!

Fasano, A. “Zonulin and Its Regulation of Intestinal Barrier Function: the Biological Door to Inflammation, Autoimmunity, and Cancer.” Current Neurology and Neuroscience Reports., U.S. National Library of Medicine, Jan. 2011, www.ncbi.nlm.nih.gov/pubmed/21248165. [Pubmed]

de Punder, Karin and Leo Pruimboom. “The dietary intake of wheat and other cereal grains and their role in inflammation” Nutrients vol. 5,3 771-87. 12 Mar. 2013, doi:10.3390/nu5030771. [Pubmed]

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