Friday, November 11, 2016

Easy Gluten Free Transition!

Pizza, cookies, cakes, bread, pasta, flour, wheat... the list can go on but what do they all have in common? Besides the fact they are bland in color, all these foods have gluten in them. Many of our favorite foods contain gluten. So what is GLUEten? Well if you took notice to the bold letters, it spells glue. This means that gluten is the binding force that holds things together. There are many diets out there now promoting a "gluten free" diet that takes out the excess carbohydrates from gluten sources but is this necessary for everyone?
First off, gluten intolerance is a real thing. Many people are diagnosed with a condition called celiac disease. If you are diagnosed and continue to eat gluten, When someone has celiac disease and you still consume gluten, you will experience a progressive deterioration of the villi, hair-like projections in your small intestine.The villi are important because they absorb the nutrients and vitamins from the food you eat. When these villi begin to flatten as a result of gluten consumption, malabsorption can occur, and when this does you can experience a number of symptoms.
You might want to do a quick body scan of how you feel right now! Take a look at the list I am providing and see if you have 1 or multiple symptoms of gluten intolerance.
1.Digestive& Stomach issues— gas, bloating, constipation, queasiness, abdominal cramping, irritable bowel syndrome
2. Fatigue, brain fog or feeling tired after eating a meal with gluten
3. Diagnosis of an autoimmune disease— Hashimoto’s, rheumatoid arthritis, colitis, lupus, etc
4. Dizziness or feeling off balance
5. Hormone imbalances such as PMS, PCOS or unexplained fertility
6. Migraine Headaches
7. Chronic fatigue
8. Inflammation in your joints— hands, knees, feet
9. Mood issues— anxiety, depression, mood swings, ADD
I know you are looking at this list going, oh my goodness I have them all. However, if you implement a simple change in your diet, you might eliminate a few of the symptoms! Try to eliminate gluten from your diet for 30 days ! Yes 30 days. WHY? You want to take it out then slowly reintroduce it back into your diet being selective on which foods you put back. You want to pay special attention to how you feel, if you had a reaction and how your body responded to cabs with gluten. Some people DO NOT have any reaction. In this case you are free to eat those foods. Others, you will notice changes in how your body looks and feels. If you get tired, bloated or maybe have gas. All of these little triggers are something for you to consider when choosing your meals. If you have a reaction, maybe you should try an alternative non gluten based carbohydrate!
You can get tested for gluten intolerance as well from your doctor with a simple blood test. Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived but you will feel a whole lot better. From experience, I am still learning what foods work best with my body. I have a slight gluten intolerance to some foods which cause a lot of bloating and pain.
You might be asking, ok so what can i eat then?
Beans, seeds and nuts in their natural, unprocessed form
Fresh eggs
Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
Fruits and vegetables
Most dairy products
Corn and cornmeal
Gluten-free flours (rice, soy, corn, potato, bean)
This is just a short list but it can give you some options so you don't feel deprived ! If you need help with diet, changing to a gluten free lifestyle of learning how to track your food, contact me and we can work together and get you where you want to be !

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