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Going Gluten-Free:
How to Make Your New Lifestyle Work For You
Curious about the gluten-free life? There’s so much chatter about GF diets these days, and we’re all about having the right info at our fingertips. Here, our nutritionists give us the lowdown on what gluten is exactly, plus myths about gluten-free diets and how to deal with dining out.
What is gluten, and how can it affect the body?
Gluten is a protein that’s found in some grains, like wheat, rye and barley. While it’s naturally in those grains, the protein is extracted and added to other foods to add texture and flavour. Gluten’s also a binding agent, so manufacturers often pop it into processed foods to help them keep their shape. Think cereals, breads, baked goods and even sauces and salad dressings.
To get into what gluten does to the body, we need to dial in on digestion. As humans, we have digestive enzymes in our stomach that help us process food. The enzyme that digest protein is called “protease,” but it can’t completely break down protein. Any undigested gluten moseys over to the small intestine. That’s where things get interesting! Most people can handle undigested gluten with no issues, but others are left dealing with uncomfortable symptoms.
For people with celiac disease, eating gluten triggers an autoimmune response. It causes inflammation and things like diarrhea, bloating and headaches, and can actually damage the intestinal tract. Celiacs need to avoid gluten completely.
For some other people, eating gluten just doesn’t feel great. They might experience inflammation, bloating, brain fog, fatigue and digestive issues, or feel sluggish when they eat it.
GoodnessMe founder, Peta, falls into this camp. While she’s not a celiac, she feels so much better when she steers clear of foods that inflame the body, so gluten’s out. People like Peta have a gluten sensitivity or intolerance, and it’s pretty common!
Note: If you experience unpleasant symptoms when you eat gluten, chat to your GP about testing for celiac disease just to rule it out. If you think you’re sensitive to gluten, your doctor can give you advice about going gluten-free to manage those symptoms.
Common misconceptions about gluten-free diets
They’re automatically healthy. While gluten doesn’t have any essential nutrients, the foods that contain gluten usually do. Let’s look at wholegrains. They’re a great source of healthy carbs, and rich in vitamins, minerals and fibre. Gluten-free alternatives aren’t always fortified with the same nutrients, so you might need to work harder to get things like vitamin D, B12, calcium, magnesium, zinc and iron in your diet.
They help with overall gut health. It’s true that gluten can cause digestive issues in some people, but going GF can alter your gut microbiome. Your microbiome helps to digest food and boost immunity, so it’s important to support your gut during any diet changes. This could mean taking probiotics and making sure you’re eating the rainbow.
They can help you lose weight. Gluten is what gives a lot of products flavour and makes them delicious. To make up for the lack of gluten, GF products can be highly processed and filled with refined sugars, carbs and fats. How do we get around this?
- Enjoy foods that are naturally gluten-free, like beautiful fruits, veggies, rice and quinoa. Whether or not you’re trying to lose weight, eating a wholefood diet will not only give your body the nutrients it needs, but also improve digestion and reduce inflammation.
- When you are shopping GF, read ingredient labels. Look for foods that are close to their natural state. We can help with that — all GF goodies on GoodnessMe are nutritionist-approved and follow our Real Food Code!
Expert tips for transitioning to a GF diet
If you’re thinking about going gluten-free, you might be worried about navigating social situations or dining out, or just how to get all your nutrients in. We’ve got you! Here are our nutritionist’s top tips.
Build a balanced plate. When you’re making a meal, focus on adding a source of protein, a complex carb (like sweet potato) and leafy veggies. Finish with a good fat, like avocado or a drizzle of olive oil. Fruit, veggies, meat, poultry, fish, cheese and eggs are naturally gluten-free, so you have plenty to work with! By doing this, you’ll be getting your key macros and nutrients without the need for gluten.
Consider supplements. If you get your bloods done and you’re deficient in a vitamin or mineral that gluten provides (like iron or vitamin D), chat to your doctor, nutritionist or naturopath about supplements.
Make one swap at a time. Try swapping out your usual loaf of bread for a GF option, and then move on to pastas, sauces etc. When you’re ready, try making a GF meal from start to finish — it’s easier than you think! We love following gluten-free chefs on Insta, and we have a TON of gluten-free recipes on the GoodnessMe blog!
Go for gluten-free grains. Buckwheat, quinoa, teff, amaranth, polenta, corn and millet are all gluten-free! Most oats are naturally gluten-free too but to be safe, Gloriously Free sells uncontamniated oats!
Prep for dining out. Check out the menu before you go, and don’t be shy about asking your waiter about whether gluten in the dishes you’re planning to order. For example, some pasta sauces, gravies, stocks and condiments contain gluten, as well as dressings and croutons. The restaurant should be happy to accommodate you, plus we bet they’re used to getting questions like that! We also recommend taking GluteGuard before a meal when you’re eating out. If gluten snuck its way into your meal, the plant-based enzyme helps to break it down before it causes any symptoms. It’s no fun being anxious when you’re trying to socialise, so GluteGuard* really provides peace of mind, especially when you’re dealing with unfamiliar menus.
The bottom line
Whether you’re celiac, sensitive to gluten or following a paleo diet, there are so many incredible gluten-free options on the market today. If you want to hop on the bandwagon, GoodnessMe’s gluten-free collection makes it so easy to shop!
*GluteGuard helps protect those with medically diagnosed gluten sensitivity from the symptoms of accidental gluten ingestion. Always read the label and follow the directions for use.