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Top 10 Tips for a Healthy Gluten Free Diet from a Nutritionist

Going gluten-free can be a daunting and scary process, however fear not I am here to help!



Many people have to follow a gluten free diet, such as those with coeliac or perhaps those with a particular health conditions.


Grains can provide us with many essential vitamins, minerals and nutrients so ensuring our diet remains balanced when removing gluten is very important and can be a difficult task for may individuals.


Here are my 10 top tips for having a happy, healthy, gluten free diet experience.



Here are my 10 top tips for having a happy, healthy, gluten free diet experience.


1. MAKE WISE SWAPS.

Ensure your major swaps such as breads, crackers, pasta and grains are replaced with good healthy options. Many gluten free products we fin in the supermarkets have many undesirable and additional ingredients making them poor choices and can often cause other gut irritations or health issues. Choose wisely!


2. FOCUS ON NATURALLY GLUTEN-FREE FOODS.

There are so many delicious naturally gluten-free foods! Fruits, vegetables, unprocessed meats, fish, eggs, potatoes, and other root vegetables are all delicious, fresh, and naturally gluten-free! Sticking to the fresh stuff is not only a wise choice nutritionally, it will also help you not to be overwhelmed by to many labels or ingredients to consider.


3. LEARN TO NAVIGATE THE GROCERY STORE.

The naturally gluten-free foods are kept along the outside of the grocery store (fresh produce, dairy and eggs, and meats and fish). Learn to shop here and you will generally be making wise choices. Fresh produce will deliver higher nutritional yields and also provide you with great flavour, diversity and choice.


4. FIND HIDDEN SOURCES OF GLUTEN.

Gluten can be found in all sorts of foods that you wouldn't necessarily consider. Foods such as Sauces, Gravy, Condiments, Alcohol, Salad dressings, Soups, Vinegars are common culprits.


5. UTILSE NATURAL GLUTEN FREE GRAINS & FLOURS

There is a huge amount of grains and flours that you can use instead of gluten grains such as wheat, barley and rye. Grains such as cassava, rice, buckwheat, quinoa, corn, millet, chickpea, for example. Flours such as rice, corn, potato, chickpea and other beans and legumes, and roots can be great options.


6. LEARN TO READ LABELS FOR GLUTEN.

Learning to read food labels to avoid hidden and non obvious gluten sources can be so beneficial.


7. LEARN WHICH ALCOHOLS CONTAIN GLUTEN.

Or better still, focus on what you can drink! Many alcoholic drinks contain gluten sources such as beer, ales and spirits so do be mindful of the choices you make.


8. LOOK OUT FOR CROSS CONTACT/CROSS CONTAMINATION.

Cross contact with gluten occurs when a gluten-free food is prepared on the same surface or with the same utensils as foods with gluten. Often making simple swaps that the whole family can eat and enjoy together can be really helpful and easier for a household rather than cooking separate meals.


9. WATCH OUT FOR CROSS CONTAMINATION

Gluten can be easily to cross contaminate so watch chopping boards, toasters and food preparation areas to ensure they are clean and gluten free. Sometimes separate items are necessary.


10. FIND EASY GLUTEN-FREE MEALS YOU ENJOY!

Ensuring you have a repertoire of foods and meals you know are safe and you enjoy will make meal times much less stressful and avoid making quick hasty choices.


ONE EXTRA TOP TIP!

BOOK AN APPOINTMENT WITH A NUTRITIONIST

Having some professional guidance maybe very beneficial to ensure you are making wise choices and also to ensure your diet is nutritionally optional and you are not excluding wide areas of nutrients, vitamins and minerals. Learning to cook with nutritionally dense safe grains and ingredients you may not have come across can open up a whole new world!


Often our digestive function can be impaired when we discover we need to go gluten free therefore it can sometimes be very beneficial to ensure that our digestive systems are tip top and our immune systems are returned to a calm and optimal state.


Often clients can be going gluten free for a health condition or health related issue, this is an ideal time to seek advice from a nutritionist to ensure what you are eating not only works for you but is also optimal for YOU and YOUR health.


Book a free discovery call with me today to find out how I can help you have a happy, healthy, gluten free experience. Let us focus on what nutrition can do for you, not what you are missing out on!







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