Beginner's List of Gluten, Milk & Grain Free Ingredients and Brands
- 2 days ago
- 2 min read
Updated: 18 hours ago
Items and ingredients on this list can be used as snacks or in prepared meals.
What Happens in Your Gut Does Not Stay in Your Gut
One of the factors of autoimmune disease (if not THE factor) is poor gut health. I have struggled with this my entire life, resulting in Hashimoto’s, exacerbated symptoms of endometriosis, chronic skin and food sensitivities, weight gain, extreme fatigue, and inflammation; spending each day just ‘pushing through’ and waking up the next morning to do it all over again.
When there is an overgrowth of bacteria and food breaks through the intestinal lining, the gut microbiome is compromised. This alerts the immune system to recognize those food particles as something foreign that is trying to harm you, causing your body to attack itself. This results in foods you have always enjoyed now triggering an autoimmune flare up, with ingredients like milk and gluten being the top triggers.
A Change of Habit
One of the things that makes a significant difference in the way you feel is cutting out added sugars, reducing simple carbs, and increasing protein and healthy fat. This, combined with removing the food triggers, lowers inflammation and helps to balance gut health, increasing the feeling of fullness and relieving symptoms.
I made this list as a starting point to ease the overwhelm that occurs when making dietary changes, whether it’s due to a diagnosis or just trying to be well. But as someone who has always been an emotional stress eater (with a major sweet tooth), I also know the pitfalls of using these alternate ingredients, like flours and packaged foods, to try to replace the same foods I always ate. So, while this list certainly does not include every option out there, these items and ingredients can be used as snacks or in prepared meals instead. I’m not advocating for never eating dessert again; let’s not go crazy. But it’s important to remember that it’s not about will power, it’s about being well. God wants you to be well.
Getting Started
Many of these items can be found in the grocery store, natural food stores or online, and most stores will have some of these ingredients and foods in their own brand, too. Download or print the list here to get started and check out our recipes in the Tips, Recipes, and Downloads section of our website.
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