My shopping list contains mainly fresh, pure produce and natural fats, because theyr’e the only things that don’t upset my digestion. I have diagnosed myself as being sensitive to gluten and artificial additives, due to getting gut inflammation when eating wheat, rye, grains, oats, and anything out of a packet, tin or bottle. So eating unadulterated fresh food, and then adding a smidgeon of gluten-free, here and there, sometimes allows me to have a little more variety without side effects. * Note that effects will be different for everyone.
I have written this article because it might help others that have the same problems. Cut back to pure only, then test one gluten free type item at a time, until you have accumulated a range of foods you are in control of, that you can tolerate. The rule is to always have a good balance of protein and vegetables at meals. Buy “organic” where possible:
Fresh meat, chicken, fish
Fresh fruits and vegetables
Some dairy products
Beans, seeds, and nuts
Cold pressed Olive oil
The above should be safe for the gluten sensitive and gluten intolerant, although some people may need to go completely dairy free also, because dairy can still cause inflammation. If you are Celiac, then you may already follow your own list. I am really only writing for those that can eat most things, but don’t feel comfortable after certain foods.
Other foods that state they have no gluten (or very little gluten) may still give you a reaction, so I suggest check labels religiously and test / eat these following items sparingly:
Zero Lacto Milk
Butter and Cream
(Full fat aged cheeses if you are not lactose intolerant)
Plant Protein /Smoothies
Almond Milk/Coconut Milk
Plain or Kefir probiotic yogurt
Gluten-free breads, biscuits and muesli
Chocolate if labelled gluten free
Fresh Brewed Coffee
Meat only or too much meat at meals, without balanced greens – because you are not getting fibre and you are damaging your kidneys.(among other dangers)
Low-fat Diet packaged products – because sometimes their artificial substitutes are worse than full fat.
Fruit flavoured yogurts – too much sugar
Whey or Soya Protein powders – bloating
Processed meats and cheeses – because of preservatives
Sugary, floury, wheaty, or grainy cereal packaged products including -yeasty breads, crackers and crispbreads because they contain yeast, wheat and sugar (which causes Candida)
Spelt, Bulgar, Couscous and Barley, Malt
Seasonings and Spices
Soya Sauce, Malt Vinegar
Pasta, Pizza, Nachos, Chips, and all take-out fried foods and sauces
All alcohol and fizzy drinks, and flavoured milk
You should read product labels carefully. Take time to find out what all those additives are. Aspartame 951 for a start, should be avoided at all costs.
If time is limited, cook simple and plain at home, and treat yourself from your allowed list when you go out. I tank up on organic vegetarian dishes, salads, chia and quinoa salads, as they are too complicated for “one person” meals. See my other post on various organic cafes around Auckland.
Choose plant protein powders that are free from Whey or Soya, to make a base smoothie or protein drink in the morning. You can add LSA, fruit, yoghurt.
Ground LSA (Linseed, Sunflower and Almond) . The LSA brands are Macro, Ceres or Healtheries. Store LSA in the freezer to keep fresh, once it is open.
Breads: Sourdough Venerdi brand or Vogels brand.
Jam: Healtheries Dietex Marmalade or St. Dalfour Marmalade, because they are low sugar without having dubious additives.
Hubbards Gluten free Thank Goodness Muesli.
If your inflammation levels are high and you can’t eat any of the above, you could try these:
Fresh Fruit with Plain unsweetened Yogurt. Also, the Collective brand Kefir pre and probiotic yogurt
Gluten free bread or wraps with cold meats or fish, salad and simple dressings.
Grilled Haloumi Cheese or Feta with nuts seeds, mixed rice and green salads is a perfect meat free meal.
Avocados or mushrooms on toast
Omelet or Fritattas and side salads
Plain traditional dinners like chicken or fish, kumara and steamed green veges or green salads in summer. Grass fed Steak once in a while, if you are not on a detox.
Arrowroot for thickening stews.
Soups: home made chicken or lentils and vegetables with gluten free stock cube or Matakana Chicken bone broth powders.
Pottage Soups – easy to make “everything” thick soups in one pot and store portions in freezer so you dont have to cook another day.
All of these above dinners are suitable for Keto dieters if no bread, potatoes or pasta or grains added. It is easy to order grilled meat, fish and steamed greens or salad when dining out.
Desserts after dinner
Fresh fruit and cream or coconut cream
A piece of fruit, a cup of tea and a gluten free biscuit/cake.
Drink water throughout the day.
Green tea, and peppermint tea and sometimes chamomile, Red Seal brand.
If detoxing then hot drinks should just be herbal teas, and if not, then allow regular tea and coffee.
You could add Anchor Zero Lacto trim milk to regular tea or have lemon.
Fresh ground coffee, black or with organic cream; my favourite brand is the organic Hummingbird Coffee for Plunger – heavenly coffee!
Keto Bulletproof Coffee is an adventurous alternative without cream
No regular cakes, confectionery sweets, (excepting pure chocolate). Test out and buy whatever gluten free treats that gives no reactions.
Chocolate: The most yummy chocolate bar from Matakana!
The Vegan Society recommend Trade Aid and Whittakers brand of Dairy Free chocolates.
Queen Anne Chocolates have Gluten free range for special occasions.
So that is my average daily diet. Of course, some of the above will not suit everybody. Take it with a pinch of salt and adapt whats convenient for you. Let me know if you have made changes and if you benefitted.
The top of page featured image comes from https://www.gluten.org/managing-a-gluten-free-dairy-free-diet/