Gluten and Dairy Free 101 – Part 2

So, if you are wanting to do a trial of living gluten free, what’s the first step?

First of all, if you think you may have celiac disease, you need to get tested BEFORE you eliminate gluten. If you eliminate it first, you celiac panel will likely come back negative.

Many people feel better eliminating gluten but it’s not for everyone. Before you eliminate any thing, I recommend you begin taking a quality multi-vitamin… not all vitamins are created equal. I remember 10-15 years ago when I was in Pharmacy school, they told us this same thing! When tested, some brands contain fillers, even including things like grass!  So,  your multi-vitamin will help fill in any nutritional gaps you may encounter while on an elimination diet.



Next, eat real food. There are all kinds of gluten free products available these days which  is very nice for  convenience. But that is how you should use them… for convenience EVERY ONCE IN A WHILE. Don’t let them become staples. Most of them have many other ingredients (chemicals) that also cause inflammation.

Instead of pasta – try zucchini noodles or spaghetti squash

Instead of breadcrumbs – try nuts of gluten free oats

Instead of sandwich bread or whole grain tortillas – try corn tortillas or lettuce leaves

Instead of whole wheat flour, use almond flour or coconut flour (not 1:1 sub!)

Instead of croutons – try nuts

Watch out for dressings and seasoning mixes (many contain gluten, sugar,  sodium) – try making your own (cheaper too!)  I keep this taco seasoning one in my pantry to season fajita veggies. I omit the salt.

Use beans instead of flour in brownies/cookies/etc… (not 1:1)

What real food gluten-free swaps do you use?




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