Have you noticed lately that everyone seems to be avoiding certain foods for one reason or another? Maybe it’s a food allergy or intolerance or perhaps just a dietary preference. Whatever the reason, avoiding certain foods can present challenges for both eating and cooking, but, as I have found, you can overcome them.
My Story
I am Jill (assistant to 100 Days of Real Food) and a little over 2 years ago, my husband started suffering from digestive problems following back surgery. After countless visits to doctors, including specialists, numerous medical tests and a weight loss of 40 pounds, we still had no answers. While his most severe symptoms had subsided, he was still not feeling well and was continuing to lose weight. Frustrated, we decided he should eliminate both gluten (despite him testing negative for celiac disease) and dairy (for which he had tested positive for a slight allergy although the doctors did not recommend avoiding it). It has been about 9 months now and his weight has stabilized and he is feeling pretty well overall. Even better news though is that his change in diet, although forced upon him, was really a gift. His diet of highly processed foods was finally catching up with him, even placing him at risk for elevated cholesterol (combined with a family history of high cholesterol and heart disease). Having to eliminate so much from his diet forced him to add in more whole foods, including fruits and vegetables. So, at the end of the day, while the initial change in diet was both difficult and frustrating at times, the long-term health benefits have been immeasurable.
We still do not have a definitive answer as to whether gluten or dairy was the cause of his illness, and the only way to tell for certain would be to add it back to his diet and see what happens. Right now we are not willing to do that as we are enjoying his improved health for this period of time, but we may eventually consider it just to know for sure.
Where Do I Start?
This was my biggest question and the one that caused me the most angst. Once I got started though, it became easier and almost second nature to cook within the parameters of these new food omissions. So, for starters, let’s focus on gluten first. Over the next few months, I plan to post more on food allergies and intolerances, specifically gluten and dairy, so please stay tuned.
Naturally Gluten Free Foods
So the big question I get from family and friends is “what can he eat?”. Here is a list of some more common naturally occurring gluten free foods.
- Fresh fruit – all kinds
- Fresh vegetables – all kinds
- Potatoes
- Eggs
- Meat
- Fish
- Beans
- Dairy
- Oils
- Whole Grains
- Amaranth
- Buckwheat
- Corn
- Millet
- Oats (use certified gluten free to avoid cross-contamination)
- Brown rice
- Quinoa
- Sorghum
- Teff
- Wild Rice
The bigger issue is with the food preparation. For example, many marinades, dressings, sauces and other condiments contain wheat. For this reason, I now make all of my own marinades, dressings and sauces, not to mention that making them myself ensures that they are free of added sugar and preservatives. Additionally, there is the issue of cross contamination during food preparation with foods containing gluten.
What About the Rest of Your Family?
I am often asked if the rest of my family suffers from gluten sensitivity or intolerance and the answer is no. The obvious next question I usually get is “do you cook separate meals then or do you just have your whole family follow a gluten free diet?” Again, the answer is no. I do not (personally) believe that my children or I should avoid gluten without a medical reason to do so. I believe a diet rich in whole grains is important. A New York Times FAQ published last year quoted Michael Pollan as saying that “People who eat lots of whole grains are generally healthier and live longer than those who don’t.” In the same article Pollan also addressed gluten-free diets saying, “They are very important if you have celiac disease or can’t tolerate gluten. But it’s hard to believe that the number of people suffering from these conditions has grown as fast as this product category. Gluten has become the bad nutrient of the moment, the evil twin of Omega 3 fatty acids. Could it really be that bread, a staple of Western civilization for 6,000 years, is suddenly making millions of us sick? I’m dubious.”
So, how do I accommodate my husband’s gluten free diet while allowing the rest of my family to eat wheat? For dinner, I most often cook a meal that is naturally gluten free. If I make something containing gluten, like whole-wheat biscuits (which my kids love), he just doesn’t eat it. On the occasion I serve a pasta dish, I make a gluten free sauce and prepare a separate gluten free pasta for him (like brown rice pasta) while the kids and I have whole-wheat pasta (although they are happy to eat the brown rice pasta too). Breakfast is probably our biggest challenge when it comes to making pancakes and waffles because I do often find myself making a whole grain version as well as a gluten free one. We all love oats too, so as long as I use certified gluten free oats, everyone can eat them and feel good. And, finally, lunch…this is my easiest meal since my husband only eats this meal at home on the weekends…PHEW!
A Final Word About a Gluten Free Diet
A gluten free diet can present a challenge in regards to whole grain intake since it eliminates some of the most common sources of whole grain, including wheat, rye and barley. Fortunately, it can also provide an opportunity to eat a more whole food diet as is evidenced by the list above. While there are many refined gluten-free grain replacements such as cornstarch, potato starch, tapioca starch and white rice flour, the variety of nutritious gluten free whole grains is plentiful. So, rather than having the gluten free diet be a challenge, look at is as an opportunity to increase both variety and nutrient content through the incorporation of the above mentioned gluten free foods, including whole grains.
I’d like to leave you with two gluten free recipes to try that will help incorporate the whole grains listed above.
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Two of our Favorite Gluten Free Recipes–
Millet Porridge
Ingredients
- 1/3 cup millet
- 3/4 cup water
- 1/2 cup milk, whole, or unsweetened almond
- 1/4 teaspoon cinnamon
- 1/2 teaspoon pure vanilla extract
- 1 pinch salt
- 1 tablespoon pure maple syrup, or honey
- 1/2 apple, peeled and diced (or 2 tablespoons raisins). This is optional.
- 1 tablespoon walnuts, or almonds (optional)
Instructions
- Combine millet, water, milk, cinnamon, vanilla, salt and apples or raisins (optional). Bring to a boil, reduce to low and simmer 25 minutes or until liquid is fully absorbed. Stir in maple syrup or honey and nuts (optional).
Recipe Notes
We recommend organic ingredients when feasible.
Nutrition Facts
Quinoa Salad
Quinoa Salad
Ingredients
- 1 cup quinoa
- 2 1/2 cups water
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon orange juice, freshly squeezed
- 1/4 teaspoon pepper
- 1/2 teaspoon salt
- 1/3 cup green onions, thinly sliced
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- 2 tomatoes, chopped with juice, or equivalent amount of cherry tomatoes
Instructions
- Cook quinoa according to package directions. Let cool.
- Mix olive oil, balsamic vinegar, orange juice and salt and pepper to make dressing.
- Pour over quinoa and mix. Add all chopped vegetables and mix.
- Chill for a few hours before eating. Feel free to add whatever other vegetables you like.
Recipe Notes
Nutrition Facts
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How much time I spend in the kitchen
I agree with many others who have asked for gluten-free whole grain recipes for things like pancakes, muffins, breads, etc. Yes, we could avoid all baked products, but where’s the “life” in that?
I don’t have celiac disease, but I was diagnosed with the autoimmune disease Hashimoto’s this year. So my doctor said the no. 1 thing I can do to keep symptoms at bay is to avoid all gluten.
So any time you have a recipe, I’d love to see a “gf” substitute or a way to modify it to make it gluten free. Skinnytaste.com does a wonderful job of this, and I’d love to see another site with healthy, quick alternatives to buying the processed gf products we’ve begun to buy since we’ve had to cut way back on whole grain products. (We can’t afford to buy two sets of everything, so I typically stock up when garbanzo bean pasta is on sale. However, my kids and husband do still eat regular bread.)
Thanks for your site, and I hope to see more real-food gf modifications soon.
You can search our recipe catalog for the 300+ GF recipes that we do have. We try to provide GF options when possible. – Nicole
Ok thank you!
Hi. So maybe I’m doing the search incorrectly, and if so, please tell me how to do it right. I just went on the website to the recipes section, and in the search bar, I typed gluten free. It pulled up a recipe for whole grain pizza rolls among a few other savory dishes. But the pizza rolls called for regular whole what flour.
But I’m wondering: Are there any baked-good (savory or sweet) recipes that are actually gluten free? I don’t know how this one got in the gf mix, and yes, I could sub a gf flour…but I was hoping you would have a link or some recipes to share for healthier gluten-free flours, baked goods, etc. I know how to make naturally gluten free stuff, but I’m looking for things to replace stuff like rolls, bread sticks, cinnamon buns, muffins, etc.
Hi. You will need to click on the Gluten Free box under Dietary Restrictions on the left side of the recipe catalog. There will be 300+ recipes that range from baked goods, soups, salads, and more.
The pizza recipe has been modified recently with regular flour. The original GF pizza crust can be found here: https://amzn.to/2YP8XRs
Since the site is all about Real Food, we don’t focus our full intentions on specific dietary needs. – Nicole
“Could it really be that bread, a staple of Western civilization for 6,000 years, is suddenly making millions of us sick? I’m dubious.”
All Natives of the Americas have never evolved to tolerate WHEAT. Is it really that hard to look at the globe and remember that before colonialism there were people here? And guess what???? We are still here!!! And yes, many indigenous people are gluten sensitive.
Additionally, Cealiac is not the only autoimmune disease exacerbated by Gluten protein. Almost ALL thyroid disease is Hashimotos Thyroiditis, and these people cannot eat gluten including me.
I’m glad to see someone else is gluten free and a 100 Days supporter. I’ve been a fan of Lisa’s since she first started her blog, before the cookbooks or the fame. I was disheartened when I anxiously brought home my newly purchased Fast and Fabulous Cookbook, and as I was devouring the pages, I read the slam against gluten-free. Most people don’t want to be gluten-free. I’ve been forced to, having an allergy and Lupus, gluten detrimentally affects my body. I love bread, pretzels, muffins, all of it. I guess I just wish it might’ve said- it’s not for everyone- but the benefits are: yadayada. Instead of a reprimanding exclamation stating it’s not for everyone. Maybe a true scientific approach about the inflammation it triggers for most Americans. It may not be for everyone, but everyone can benefit from reducing the amount we take in, allergies or not.
Gluten is a type of protein found in most grains, especially wheat. Eating gluten-free is very difficult and more importantly, it can be very expensive. It’s difficult because so many foods contain gluten (even spices), and it’s expensive because you’ll probably have to shop at a designer natural food store in order to find truly gluten-free foods. These stores have ridiculous markup. For instance, a box of standard cereal (containing gluten) might cost you $2.99, but buying GF cereal might cost you upwards of $6. Plus, most gluten-free foods don’t taste nearly as good as the food they are imitating.
So, to answer your second question, it might help you lose weight in the following ways:
– You can’t find any gluten-free food to eat, and therefore you eat less.
– You can’t afford to buy gluten-free food, and therefore you eat less.
– You don’t like the taste of gluten-free food, and therefore you eat less.
I think it’s a good idea to get tested for celiac even if you’re convinced that your body is okay with wheat. I felt fine after I ate bread, pasta, etc but blood tests showed that my body was not absorbing enough protein or iron from my diet. Celiac disease was the culprit! Some people feel little to no symptoms at all, but it’s worth it to know that everything is not okay inside of your body.
Some people notice a big difference, and some not at all after going gf. That’s what makes no sense to me.
It’s a pain when you consider that most of our favorite foods contain gluten and just aren’t the same when modified…. not to mention it’s everywhere it’s in our face. Wish there were more bakeries around with it.
So what gluten free flours, crackers,pasta and bread do you use?
Hi. I like Bob’s Red Mill whole grain blend, as well as almond and coconut flour. Crunch Master crackers, Mary’s Gone Crackers and now Vans make a couple that are pretty tasty. I love red lentil pasta as well as edamame pasta and appreciate their protein content. I’ve not found a commercial gf bread that doesn’t make me feel terrible, however. Our local bakery, Great Harvest, makes one that is delicious but it is not a typical sandwich type bread.
Hello Jill,
Thanks for your informative post on food allergies!
With me allergies for gluten, dairy and some other foodstuffs have been discovered some 6 years ago by an elaborate blood test, which had an other outcome than the simple test in hospital. Anyway, since then I’m on a diet and take Chinese herbs to support the indigestion and give physical relief. And since then, I must say I feel more energetic and have a brighter mind!
I recognize completely what you tell about changing the diet for a much better one. Apart from the possibilities you mention, I also use flour from soya and chickpeas. There is so much you can eat.
Now at some point you mention your husband started having allergic reactions after having had surgery. Here in Holland (Europe) where I live, discussions are going on about possible effects of anesthesia, inoculation, radiation and a bad environment. I had some dental surgeries in my twenties, after which the problems started. Our wheat comes from Ukrain, where the Chernobyl disaster took place in the eighties. That place is still abandoned, like a ghosttown. Moreover, after the accident radiated clouds poored out rain, after having been blown from Ukrain to Western Europe. Another thing is, that wheat has been entirely ‘through-developed’ so to speak: it is so useful a grain for bread baking, it’s not the ancient wheat that our ancestors ate anymore. None of these things have proved to cause allergies, but there are doubts and scientist do not agree on this. All the best!
We have just started our gluten free journey. Where can you find gluten free oats? We love Lisa’s granola cereal and want to keep making it.
Hi. You can find them in most grocery stores. Trader Joes carries them.
I was diagnosed with celiac disease yesterday and came here today hoping to find some info on it on the 100 Days site. Yay! I just wanted to share since the story mentions testing negative for celiac. My mom was diagnosed in 2008. I was tested then and the blood test was negative. In 2010 I had an endoscopy and that was negative as well. Yet here I am, testing positive in 2013–and I’ve had the same symptoms since 2007 (growing more persistent in the last six months or so). My gastroenterologist says it’s possible the test back then wasn’t as good, or my condition wasn’t bad enough to test positive then. I never looked into the genetic test but that’s an option for people who have tested negative but wonder. I would love to see more about GF diets on this page as I embark on this adventure/journey!