Going Gluten Free? Focus on Whole Foods First

Following a gluten-free diet can be challenging, confusing and inconvenient. Additionally, many gluten free foods are processed and injected with sugar and sodium to help with flavor and texture. Many of my patients have found that they start consuming more processed foods on a gluten free diet when they do not plan well or simply do not know what is safe to eat. Consuming these high-sugar and sodium foods regularly can lead to constipation, blood sugar issues and fatigue.

If you have decided to follow a gluten free diet, I recommend keeping your focus on whole foods, while avoiding the processed food trap. Here are some naturally gluten free foods that I always make sure my patients have on hand:

– Gluten Free Grains:
Gluten-free oats (I love Udis’ Gluten Free Steel-Cut Oats with Currant, Flax & Chia!)
Brown or black rice
Wild rice
Udi’s Gluten Free Whole Grain bread (great for sandwiches!)
Udi’s Gluten Free Ancient Grains Millet-Chia bread (also a great sandwich option)
Udi’s Gluten Free Ancient Grains Omega Flax & Fiber bread

– Nuts & Seeds
Sunflower seeds
Pumpkin seeds
Brazil nuts

– Proteins
Grass fed beef
Organic chicken
Wild salmon
Wild halibut
Wild cod
Cage-free eggs
Organic Tofu
Organic Greek yogurt
Organic full-fat cottage cheese

– Any Fruits and Vegetables

– Fat & Oils
Olive oil
Coconut oil
Almond butter
Cashew butter
Organic full-fat cheeses
Organic butter

– Grab ‘n Go Foods for those days when you are on the run!
Udi’s Gluten Free Ancient Grains Crisps (any flavor)
Udi’s Gluten Free Broccoli & Kale Lasagna (sugar- and sodium-conscious!)
Foods Alive! Flax Crackers, any flavor
Flackers Flax Crackers, any flavor
Think Thin High-Protein bar, any flavor
Quest Nutrition bar, any flavor
Snikiddy Eat Your Vegetables chips, any flavor (some carrots, kale and broccoli in these!)
RW Garcia Dippers, any flavor
RW Garcia Veggie Tortilla Chips, any flavor

While I generally recommend these foods to all of my gluten free patients, I also advise them to check labels for any other ingredients that they may be allergic to. Many packaged gluten free products, like in the Grab ‘n Go section above, contain corn and rice flours, as well as dairy ingredients. If you are allergic or sensitive to these foods or any others on the ingredients list, please avoid and find another option. The great thing about going gluten free in 2014 is that there are so many available brands and foods to make your experience easier and more nutritious.


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