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I love bread! But, I hate the bloating that follows!

Did you know that at least 15% of the U.S. population has a gluten-intolerance and doesn’t even know it?!? An intolerance is harder to identify then an allergy because the symptoms are often less severe, tolerable, and can differ from one individual to the next. A simple blood test can determine whether or not you have such an intolerance.

I’ve never had my blood examined by an allergist, but I definitely know that I feel much healthier, happier and less bloated and moody when I stick with a gluten-free diet. It’s a hard change to make at first, but the benefits are so incredibly rewarding!

The first step is to eliminate all wheat-containing products from your home. Replace them with gluten-free substitutes which are so easy to find these days! Just look for “gluten-free” labels! Brown rice and Paleo-based breads, tortillas, and cereals can usually provide the same amount of satiation without the bloating. Most grocery stores now provide a “gluten-free” selection. When you exit your controlled environment and decide to try gluten-containing products after not having them in your diet, you will absolutely feel the negative impacts.

Regardless of whether you have a gluten intolerance or not, you could still react negatively to wheat and gluten-containing products due to the fact that they have a higher Glycemic Index than other less-processed carbohydrates (like sweet potatoes, brown rice, and quinoa). Higher-Glycemic foods have negative impacts on our health, including:

1) the release of excess insulin, which often leads to 2)

2) feeling fat and tired, dizzy or “foggy,” moody, anxious, depressed, or ADD

3) feeling hungry, experiencing cravings, and over-eating

4) Digestive issues (gas, bloating, etc)

Lauren’s nutrition challenge of the week: Avoid gluten-containing products for 1 week!

Eliminate the following foods from your diet (weigh yourself before and after)

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat
• Bulgur
• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt
• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Try to eat more of:

• Beans, seeds, nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

Let me know how you feel after surviving 1 week of a gluten-free diet!

Stay fit, stay healthy, stay happy, and stay gluten-free!

XOXO

-Lauren