Whether you have celiac disease, suspect that gluten is causing your symptoms, or your Doctor recommends it, our Mama Bare Nutritionist is here with a guide to going gluten free and recipes to try.
Table of Contents
What is gluten?
Gluten is a term we tend to hear a lot these days, especially with the rise of gluten-free menu choices and products in grocery stores, but what exactly is it and should you go on this diet? Essentially, gluten is a group of proteins found primarily in wheat, barley, and rye. These proteins are responsible for giving dough its elasticity, helping it rise and maintaining its shape.
From a nutritional standpoint, gluten itself isn’t necessarily bad for you if you don’t have an allergy or diagnosed intolerance. For most people, it’s a harmless protein that can be a part of a balanced diet. However, some people may have gluten sensitivities, histamine intolerance, celiac disease, or wheat allergies, which can cause a range of uncomfortable symptoms when gluten is a regular part of the diet. For those with celiac disease, ingesting even a tiny amount of gluten can trigger an immune response that damages the small intestine. For these individuals, going gluten-free isn’t just a trend or dietary experiment, it’s a necessity for maintaining health and well-being.
On the flip side, many people without these conditions have also chosen to go gluten-free, often believing it to be healthier or a way to lose weight. While there are certainly benefits to cutting down on processed foods, breads and pasta—which often contain gluten—simply eliminating gluten doesn’t guarantee improved health.Â
It’s essential to focus on a nutrient-dense diet, rich in whole foods, whether or not you choose to include gluten. Ultimately, it’s all about listening to your body and understanding what works best for you. If you think gluten might be impacting your health, it could be worth consulting with a healthcare professional or a holistic nutritionist to explore your options! Let’s look at some symptoms of non-celiac gluten sensitivity (NCGS) to watch for:
Is it an allergy or an intolerance?
Possible symptoms of gluten intolerance (not limited to)
- Bloating and gas
- Diarrhea or constipation
- Abdominal pain or cramps
- Fatigue and low energy
- Headaches or migraines
- Mood swings and irritability
- Brain fog or difficulty concentrating
- Joint pain or inflammation
- Skin rashes or dermatitis
- Nausea
Possible symptoms of gluten allergy (Celiac Disease)
- Severe digestive issues (e.g., chronic diarrhea)
- Unexplained weight loss
- Nutritional deficiencies (iron, vitamin D, etc.)
- Swelling of the abdomen
- Fatigue and weakness
- Bone or joint pain
- Skin reactions, such as dermatitis
- Neurological symptoms (e.g., numbness, tingling)
- Altered menstrual cycles
- Autoimmune disorders
It’s important to consult with a healthcare professional for proper diagnosis and management. If you suspect a gluten intolerance or allergy, an elimination diet under professional guidance will give you insight, or a food sensitivity test could be a beneficial next step. If it is an allergy, you will need to let the Chef know when dining out as cross contamination could really affect the way you feel for days after, and read every product label before purchasing food and cosmetics (yes! gluten can be in cosmetics, too)
What foods contain gluten?
Ingredients containing gluten
- Wheat flour (all-purpose, whole wheat, cake flour, bread flour)
- Semolina
- Couscous
- Barley (including malt)
- Rye flour
- Modified food starch (if derived from wheat)
- Malt vinegar
- Spelt
- Wheat bran
- Farro
- Orzo
Prepared foods that could contain gluten
- Breads (white, whole grain, sourdough, etc.)
- Pasta (spaghetti, macaroni, lasagna)
- Baked goods if made with flour containing gluten (cookies, cakes, muffins, pastries)
- Breakfast cereals (both cold and hot varieties)
- Crackers (various types), unless made from rice
- Pizza (crusts and toppings)
- Beer (most traditional types)
- Sauces and gravies (thickened with wheat flour)
- Processed snacks (certain chips, pretzels)
- Veggie burgers (some contain wheat or gluten-based ingredients)
- Soy sauce (unless labeled gluten-free)
- Granola bars
Always check labels for hidden sources of gluten, especially in packaged foods.
List of gluten-free ingredients
- Almond flour
- Coconut flour
- Rice flour
- Quinoa
- Cornmeal
- Potato starch
- Tapioca flour
- Buckwheat
- Millet
- Chia seeds
- Flaxseeds
- Sorghum flour
- Nut butters (like peanut or almond butter)
- Arrowroot powder
- Nuts and seeds
- Fresh fruits and vegetables
- Meat, poultry, and fish (unprocessed)
- Dairy products (unprocessed)
- Eggs
- Legumes (beans, lentils, etc.)
- Oils and vinegars (pure and unflavored)
Gluten free recipes to try
So, from the above list, you can see that there are plenty of foods that you can enjoy on a gluten free diet. When we are given a diagnosis or told to follow a certain diet for health reasons, it can feel overwhelming. But, we are here to show you how to follow a gluten free diet with ease.
The best way to approach a new diet is not to cut out your favourite foods but instead make some swaps. For example, in place of burger buns-try a lettuce wrap, in place of spaghetti-try spiralized zucchini noodles, in place of all purpose flour-try almond, oat or coconut flour.
Here are some healthy, GF recipes to try from our website:
Gluten-free Breakfast Recipes
- Sheetpan Pancakes
- Homemade Granola
- Baked Protein Cake
- Healthy Chocolate Protein Pancakes
- Yogurt Pancakes
- Chia Seed Jam
Gluten-free Treats and Snack Recipes
- Healthy Brownies made from Beans
- Baked Blueberry Oatmeal Squares
- Chickpea Blondies
- Zesty Hummus
- Flourless Chocolate Cake (with hidden zucchini)
Gluten-free Dinner Recipes
- Cauliflower (no)Mac and Cheese
- Easy Taco Bowls
- Enchiladas without Tortillas
- Creamy Chicken Broccoli Casserole
- Coconut Curry with Cauli Rice
- Cheesy Stuffed Bell Peppers
- Baked Turkey Burgers
- Zucchini Boats with Meat Sauce
- Greek Chicken Bowls
