Page 18 - Inspire Health January/February 2016
P. 18
wellness GLUTEN FREE TIPS
GUIDE TO LIVING Eliminate all foods that
contain wheat.
M By Dr. Michelle Clay, D.O., CHHC
any people report A whole‑foods, holistic approach is Keep a food journal to help track
having more energy and best. While eliminating all gluten products your reaction to different foods.
vibrancy when embracing can have benefits, it is important to Introduce a whole‑foods diet
consisting of the full spectrum of
a gluten‑free lifestyle, relieving them consult with your primary‑care doctor, colors, including:
• Green leafy vegetables
of aggravating digestive symptoms like nutritionist, dietician and/or holistic • Citrus fruits to boost immune
bloating, abdominal pain/cramping, practitioner for an accurate diagnosis and system and decrease inflammation
• Avocados, which aid absorption
diarrhea, gas, anemia and malnutrition. to address any nutritional deficiencies that
of nutrients in other foods
Conditions that produce these may exist as well as the emotional and • Coconut kefir, which promotes
symptoms include: social challenges that come with adopting bacterial balance in the digestive
tract and helps boost the
• Celiac disease (only 1 percent of a new lifestyle. The goal is to treat the immune system
Look at the foods you already
the population) cause, not mask symptoms. enjoy that are gluten free and really
fall in love with them.
Join a gluten free or gluten
intolerance group that can provide
support, recipes and tips on how to
read labels (some condiments and
vitamins use gluten as a filler).
Download a gluten‑free cheat
sheet with advice on cooking or
baking substitutions.
Plan and prepare foods ahead of
time to take with you in case a long
day becomes longer.
Embrace the process with love.
Love and healing go together.
• Wheat allergy
• FODMAPs allergy (fermentable oligo‑,
di‑, mono‑saccharides and polyols, a
group of poorly digested carbohydrates)
• Bacterial overgrowth in the small intestine
• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (Crohn’s
disease, ulcerative colitis)
Gluten‑containing grains wheat,
barley and rye are all high in
FODMAPs. FODMAPs are found in a
variety of foods that contain fructose,
lactose and sorbitol, such as milk, some
fruits (apples, watermelons), some
vegetables (onions, asparagus) and
legumes (lentils, chickpeas).
18 INSPIRE HEALTH January § February 2016
GUIDE TO LIVING Eliminate all foods that
contain wheat.
M By Dr. Michelle Clay, D.O., CHHC
any people report A whole‑foods, holistic approach is Keep a food journal to help track
having more energy and best. While eliminating all gluten products your reaction to different foods.
vibrancy when embracing can have benefits, it is important to Introduce a whole‑foods diet
consisting of the full spectrum of
a gluten‑free lifestyle, relieving them consult with your primary‑care doctor, colors, including:
• Green leafy vegetables
of aggravating digestive symptoms like nutritionist, dietician and/or holistic • Citrus fruits to boost immune
bloating, abdominal pain/cramping, practitioner for an accurate diagnosis and system and decrease inflammation
• Avocados, which aid absorption
diarrhea, gas, anemia and malnutrition. to address any nutritional deficiencies that
of nutrients in other foods
Conditions that produce these may exist as well as the emotional and • Coconut kefir, which promotes
symptoms include: social challenges that come with adopting bacterial balance in the digestive
tract and helps boost the
• Celiac disease (only 1 percent of a new lifestyle. The goal is to treat the immune system
Look at the foods you already
the population) cause, not mask symptoms. enjoy that are gluten free and really
fall in love with them.
Join a gluten free or gluten
intolerance group that can provide
support, recipes and tips on how to
read labels (some condiments and
vitamins use gluten as a filler).
Download a gluten‑free cheat
sheet with advice on cooking or
baking substitutions.
Plan and prepare foods ahead of
time to take with you in case a long
day becomes longer.
Embrace the process with love.
Love and healing go together.
• Wheat allergy
• FODMAPs allergy (fermentable oligo‑,
di‑, mono‑saccharides and polyols, a
group of poorly digested carbohydrates)
• Bacterial overgrowth in the small intestine
• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease (Crohn’s
disease, ulcerative colitis)
Gluten‑containing grains wheat,
barley and rye are all high in
FODMAPs. FODMAPs are found in a
variety of foods that contain fructose,
lactose and sorbitol, such as milk, some
fruits (apples, watermelons), some
vegetables (onions, asparagus) and
legumes (lentils, chickpeas).
18 INSPIRE HEALTH January § February 2016
