No Gluten? No Problem

In my last post I talked about the Elimination Diet, a great and “simple” way to figure out if you have any food sensitivities or allergies. I put simple in quotations, because it requires some will-power and planning, but it can be done!


Thai food is normally gluten-free!

If you did the elimination diet, good for you! Now you know if there are certain foods that your body might need a break from or is sensitive to. It’s up to you to decide how much you can eat the foods. Sometimes just eating less of the food group, or taking a break can do wonders. Sometimes, people find fully eliminating the food group is best. You have to figure out what is right for your body, everyone is different. For the next few blog posts I’m going to help you with substitutions, because unfortunately the common foods that causes allergies are also some very common foods that are usually eaten daily.

Let’s start with gluten.


Swap out pasta with brown rice based pastas.

Let’s say you found you are sensitive to gluten. I have found that sometimes I am. Don’t let it get you down, there are many ways to eliminate or greatly reduce your gluten intake, just read below. I’m going to share with you some of my favorite gluten free products. One thing to keep in mind is there are many gluten-free products on the shelves these days. While that is great for those who can’t eat gluten, you also must be careful what you buy. Many of the gluten-free products are filled with ingredients that are highly processed and not great. I prefer naturally gluten-free foods over highly processed gluten free- foods.

Gluten Substitutes:

  • Soy Sauce: Use Tamari Soy Sauce, it doesn’t contain wheat.
  • Pasta: There are a ton of really great gluten-free pastas. My current favorite is Jovial Organic Brown Rice Pasta.
  • Bread: I haven’t found many gluten-free breads on the market that I like. I suggest trying out a few, but if you want to make something at home, I love Deliciously Ella’s Superfood Bread. 
  • Tortillas: I find the brown rice tortillas to be quite good. They get hard fast, so heat them up on the stove and eat quickly. I use the brand Food For Life. They also make a great sprouted corn tortilla.
  • Pizza: Some pizza places have gluten-free crusts these days, check the menu or call ahead. A pizza at home that I find quite delicious is a cauliflower crust pizza or a “pizza” made out of the brown rice tortilla, tomato sauce and fixings.

Yummy naturally gluten free foods

  • Grains: buckwheat, millet, quinoa, rice
  • Legumes: beans and lentils
  • Corn products: chips, tortillas, etc.
  • Vegetables, fruits, nuts and seeds, dairy, and more!

Eating Out

There are many cuisines that offer decadent and delicious food that is gluten-free. Many restaurants now label dishes if they are gluten-free, but when in doubt, ask your server if you are confused.

  • Indian- Except for their naan (bread) most of the Indian food in gluten free. They use a lot a of chickpea flour for frying and the curries, dahls and rice are gluten-free. Indian
  • Thai and Vietnamese – Most Asian dishes are gluten-free, they use rice noodles, rice and the curries, soups and salads are gluten-free. Just watch out for soy sauce in certain dishes.
  • Mediterranean: Get hummus, falafels (skip the pita bread), salads and meats.Med-Food
  • Mexican – They use a lot of corn, rice and beans, all gluten-free! Watch out for flour tortillas.

As you can see, there is many things you can eat! Eliminating gluten doesn’t mean you can’t enjoy food, you just have to be a little more creative.

Have any questions? Hop over to my contact me page, I would love to hear from you.

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