Tips For Reducing Gluten
Reducing the amount of gluten you consume can lead to better digestion and absorption of food while also allowing you to enjoy your favorite foods.
1. Cut back on the amount of bread you eat.
Because gluten-free bread does not have the same positive nutrients as whole wheat, spelt or rye, try reducing the amount of bread you eat rather than simply replacing it. Many gluten-free products are made with fillers and preservatives, like sugar and salt and contain empty-calories.
2. Opt for grains like quinoa, buck-wheat, corn, rice and beans.
While some people might find value in reducing carbohydrates, children and athletes need carbs. Replace gluten grain with other healthy grain and substitute them as side dishes and in recipes.
3. Replace gluten carbohydrates and fiber with root vegetables.
Replace bread, pasta and crackers with squash, sweet potatoes, carrots, beets, turnips and parsnips.
4. Replace beer with wine or distilled spirits.
Because most beer contains gluten proteins, try drinking wine, cider and distilled spirits instead. These options are usually distilled from fruits or vegetables.
5. Avoid fish and meat that are bread-battered or marinated.
Both varieties are usually high in gluten. Try to eat plenty of protein-rich meats, to replace iron-rich breads and cereals.
6. Eat plenty of vegetables.
Green veggies like kale, spinach, broccoli, cabbage, etc. are highly nutritious and will help to maintain the essential vitamins and minerals in your body.
7. Eat a variety of colored fresh fruits.
The American Journal of Clinical Nutrition states that fruits, such as blueberries, strawberries, apples, bananas, oranges, pears, etc. are a great source of antioxidants and vitamins needed for proper brain function, body function, and overall health.
8. Check for gluten in sauces.
Most canned soups, salad dressings and sauces contain gluten. Try making these items from scratch rather than purchasing them pre-made at the grocery store.
9. Drink lactose-free milk.
Those who are gluten sensitive may experience difficulty absorbing the lactose found in milk, which might make symptoms even worse.
10. Take Gluten Cutter.
When consuming foods that are high in gluten or foods you aren’t sure gluten is in, take Gluten Cutter!