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How to Ease Into a Gluten Free Diet

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How to Ease Into a Gluten Free DietGoing Gluten Free Doesn’t Have to be Complicated!

Many people choose to go gluten free even if they don’t have a gluten allergy. A gluten free diet offers many health benefits including helping you to lose weight.

A diet without gluten can also help increase energy levels, and improve a number of digestive issues. Whenever a type of food is completely eliminated from your diet you can experience withdrawal symptoms.

These side effects can be challenging and include, but are not limited to, headaches, insomnia, mood swings and stomach or digestive problems. Easing into a gluten free diet can reduce or even eliminate these unpleasant side effects.

Gluten Free Step One: Identify The Foods You Presently Eat That Contain Gluten

This step may be the most challenging because gluten is found in a surprising number of unexpected foods. It’s included in anything with wheat. It’ll also be found in a number of sauces and condiments. Check the labels on your cereal, bread, beer, sausages and any processed or packaged foods.

Look for gluten, wheat, kamut, spelt, barley, rye, malts and triticale. It’s also used as a flavoring additive and is called dextrin. Make a list of all the foods in your kitchen and pantry that contain gluten.

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Step Two: Begin Making Replacements

Some of the replacements will be easier than others. For example, replacing your breakfast cereal with corn or rice instead of wheat is a simple replacement. Finding gluten free lunchmeat or sausage may take a bit more effort. Start replacing the biggest culprits first.

For example, if you normally have six pieces of bread each day, that may be your largest source of gluten consumption. Start by replacing the bread with gluten free bread or making adjustments to those meals. Maybe you enjoy a piece of toast with breakfast. Instead of toast, try having fruit.

You’ll still get the carbohydrates and quick energy in the morning with the fruit and you’ll avoid gluten.

Step Three: Assess and Make Small Changes

Once you have replaced some of the biggest culprits, take a few days or weeks to evaluate your health. Are you experiencing any side effects? Are you feeling better because of the reduced gluten?

If you’re enjoying better health and not experiencing any negative side effects, continue making small changes and gradually reducing your gluten intake. If you’re experiencing side effects, hold steady and let your body adapt.

Be sure to take in plenty of healthy carbohydrates like other whole grains, vegetables, and fruits. They’re a primary source of energy and your body needs them. And drink an abundance of water. Water helps flush toxins out of your body.

 The Cheat Meal

Many people who aren’t allergic to gluten enjoy an occasional bit of gluten. This is a smart strategy if you are feeling deprived. Deprivation isn’t good for motivation. Plan one meal each week or that has a bit of gluten and enjoy it. However, also assess how your body reacts.

If you experience headaches, stomach upset, moodiness, or insomnia then you may be reacting badly to the gluten.

Many people who ease into a gluten free diet enjoy a number of benefits. They’re surprised by how much better they feel without it in their diet. Take it slowly and pay attention to your body.

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