HEALTHY LIFESTYLE TIP 15 Tips to Successfully Eliminate GLUTEN 1) Eliminate all processed foods. Minimize eating gluten-free substitutes such as bread and crackers. If you are transitioning to a whole food-based diet at the same time you are eliminating gluten, it may be helpful to use gluten-free substitutes to help you make the transition. But, be cautious about eating a lot of high-carb substitutes because this may compromise body composition and insulin health. 2) Eat high-quality protein from whole foods sources such as wild and grass-fed meats, beans, nuts, and seeds. Consider adopting a Paleo-style diet to ensure you are getting all the nutrients for optimal energy and body composition. 3) Eat a wide variety of vegetables (especially leafy greens) and fruit (especially berries). 4) Focus on getting adequate fibre. Supplement with a variety of high-quality fibere blends if your fibre intake is low. Remember, if you are eating a high-protein diet, you very likely need to take extra fibre (Milled Flaxseed, Physilium Husks) 5) Take glutamine because it will boost the immune system and help seal up gaps in the intestinal wall that are caused by gluten. 6) Consider taking a probiotic supplement to provide the healthy, live bacteria found in yogurt that will support digestive health. 7) Also, consider taking a prebiotic supplement, which is not a live bacteria, but a fiber that, when consumed, causes vigorous growth of the beneficial probiotic bacteria in the gut. You need the prebiotic present for the probiotic to grow. There are a variety of prebiotics, including oligosaccharides, oligofructose and inulin, which are found in onions, garlic, yams, leeks, asparagus, bananas, chicory root, Jerusalem artichoke, dandelion, and wheat and barley (the only two to contain gluten). Prebiotics maintain gut health, aid in the absorption of magnesium and calcium, improve glucose tolerance, and may fight the development of cancer tumors. People who eliminate gluten need to make an effort to get prebiotcs 8) If you want to cook with flour, use coconut, pea, quinoa, or flaxseed flour (all gluten-free). 9) Avoid all wheat products: Wheat, rye, barley, kamut, chapatti flour, brewer’s yeast, farina, semolina, spelt, bulgur, couscous, malt, seitan, triticale, and graham flour. 10) Avoid oats because although they are technically gluten free, they are often processed in plants that also process wheat and are commonly contaminated by gluten. 11) Consider avoiding corn, especially genetically modified and processed corn, because there is data that corn is the second most common food sensitivity after gluten. Opt for organically grown corn if you choose to include it in your diet. 12) Be very careful of sauces, condiments, and spices because even though items may not appear to contain gluten in their ingredients, gluten is often used as a stabilizing agent. Gluten is used to create a smooth texture in condiments and sauces, such as soy sauce and ketchup. 13) Be careful of being exposed to gluten in strange places such is in medications, postage-stamp glue, chewing gum, and cosmetics, such as lipstick. 14) Always think ahead when planning meals and snacks. Obviously, you aren’t going to be able to rely on getting edible food without some effort if you are trying to avoid gluten. 15) If you choose to eliminate gluten, have confidence in your decision and stick to it if it makes you feel physically better. Don’t let others dictate what you are going to put in your mouth. To read more about gluten sensitivity and the health benefits of eliminating it
Posted on: Wed, 30 Jul 2014 11:23:13 +0000
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