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In the health community, there has been a recent uproar of conversations about the struggles with obtaining proper gut health. Social media revealed the relatability of having stomach issues especially among females; so much so that it has become an inside joke on the internet. I had the same problem two years ago. The food I ate did not make me feel energized or nourished. After what felt like years of searching for answers, I went to the allergist.

“The road to health is paved with good intestines.”

Sherry A. Rogers

Visiting the allergist is an important (maybe even crucial) step towards healing your gut. For me and millions of others, the doctor informed me the culprit of my poor digestion was gluten. Gluten is the protein found in wheat that helps food maintain their shape, and it contains no essential nutrients. Many people note bloating and tiredness from eating gluten, but others have an immune reaction to gluten that results in intestinal and sometimes organ damage; these people suffer from celiac disease. The difference between a gluten intolerance and celiac disease comes from their contrasting severities. Celiac disease is an autoimmune disorder while gluten intolerance is a sensitivity to the food. Luckily, I only have sensitivity, but I still had a whole diet to rewire and reinvent.

“According to Dr. Fasano, gluten sensitivity potentially affects far more people than celiac disease. He estimates about 6% to 7% of the U.S. population may be gluten-sensitive, meaning some 20 million people in the United States…”

Facing a diet change can be intimidating, but there are ways to make the transition manageable for yourself. I have formulated multiple steps that a person facing celiac disease or a gluten sensitivity can follow in order to simplify their journey.

Step One: Research what foods a gluten free diet allows; gluten free options include fruits, veggies, legumes, nuts, seeds and other foods that do not contain the protein. Cutting out gluten seems like a big change especially for some people who rely on processed carbohydrates like bread, pasta and cereals. 

Step Two: Find a grocery store with multiple gluten free options. Most supermarkets will have small sections or limited gluten free options, but I have found that stores like Trader Joe’s , Whole Foods and Weis contain many great options with healthful ingredients. Quitting a food cold turkey can lead to binge eating and more gut damage, so finding alternatives to your favorite gluten-filled foods avoids a food relapse. 

Step Three: Plan out your meals for the day or even week. It is easier to stay on track with a dietary change when there’s a plan to follow. Creating each meal through a food planner or with meal prep aids the gluten free transition. 

Step Four: Locate restaurants in your area that have gluten free options or meals that can be altered to accommodate your dietary needs.  The hardest part about a dietary allergy is eating out at restaurants, so do not be shy to pack your own meals or ask questions about the menu to ensure you are eating gluten-less foods. 

Having a gluten allergy or celiac disease can be difficult at times and transitioning your entire regular diet can seem daunting. However, more and more restaurants and food stores are finding options for those with allergies due to the rising rates of people with food sensitivities. Changing to a gluten free diet is highly attainable when approached in a salubrious manner. 

Stay fit!

Transformer Grace 🙂 

The Transform Lifestyle Medicine Alliance Team
Transformer – Grace Monaghan

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