Gluten Free Eating Made Easy – Supporting a Healthy Digestive System!

Eliminate Gluten Easily from your Diet & Feel the Difference

Are you suffering from Digestive problems such as irritable bowel, indigestion, heartburn, bloatedness. Maybe it's time to go gluten free

Gluten Free Eating Made Easy – Supporting a Healthy Digestive System!

A Diet that Is Gluten Free will Support a Healthy Digestive System
Now more than ever People are becoming Malnourished, suffering from digestive problems such as indigestion, reflux, irritable bowel just to name a few disorders. All because of a Compromised Digestive System
Gluten is one of the main culprits when it comes to this problem. Learn simple steps to live gluten free.

7 Common Symptoms of Gluten Intolerance

Gluten intolerance can come in many forms, with the most serious resulting in a wheat allergy or Celiac disease. A wheat allergy is a type of immune response (also known as an IgE-mediated intolerance) triggered by ingesting products containing wheat proteins such as gluten. Celiac disease, on the other hand, is an autoimmune disorder that damages the villi in the small intestine.

That said, symptoms of gluten sensitivity (also known as an IgG-mediated intolerance) may not present immediately after consumption, rather an onset of symptoms often occur within 24 to 48 hours of ingesting gluten. When it comes to investigating gluten as a cause of health issues, give yourself time to see if these symptoms arise: 

  1. Bloating is one of the most common complaints I have heard from clients who are sensitive or intolerant to gluten. 
  2. Digestive Problems: Digestive discomfort such as gas, diarrhea, constipation and irritable bowel are indications of gluten intolerance  If you’re experiencing any of these symptoms regularly after consuming gluten. Begin to wean yourself off, of gluten with eliminating bread, biscuits, cakes and baked foods that contain gluten.
  3. Stomach pain and cramping: Often accompanied with the bloating comes stomach pain and sometimes cramping has been experienced from my clients and when they have eliminated gluten from their diet these symptoms subside.
  4. Skin Irritations: skin issues such as itchiness, psoriasis, eczema and acne are all common skin complaints when it comes to gluten intolerance.
  5. Anxiety and Depression: The symptoms of anxiety and depression are commonly increased with the consumption of gluten. When your gut health is compromised as detailed below, nutrients are transported efficiently that support healthy nerve and brain function.
  6. Headaches and Brain Fog: This can be due to the fact that gluten has a negative effect on the health of your thyroid gland.
  7. Inflammation and Joint Pain: An increase with inflammation is a common marker when it comes to the consumption of gluten together with an increase with joint pain. Many of my clients have noticed a significant difference when it came to the reduction with painful joints when coming off, of gluten.

Compromised Digestion

When your Digestive System is compromised this leads to a Myriad of Health Problems. I am sure you are familiar with the term Gluten intolerant. Some of you may have already been diagnosed with a Digestive Disorder such as Coeliac or Chron’s.

Both of these diseases are associated with inflammation of the digestive tract and the bowel. Inflammation is part of the complex biological response of body tissues to harmful stimuli, such as pathogens, damaged cells, or irritants, and is a protective response involving immune cells, blood vessels, and molecular mediators.

The function of inflammation is to eliminate the initial cause of cell injury, clear out necrotic cells and tissues damaged from the original insult and the inflammatory process, and to initiate tissue repair. Gluten being a major culprit for the increased inflammation.

It has also been found that Gluten is responsible for  thyroid problems When your thyroid  is not functioning effectively this leads to further health problems such as high cholesterol, heart problems, slowing down of your metabolism, unexplained weight gain and poor circulation. Eating foods containing Gluten every day will cause stomach pain, cramping, irritable bowel problems, bloating and weight gain.

Simple Steps to Live Gluten Free

Foods known to Trigger Digestive Problems leading to diseases of the digestive tract. Wheat is a staple in most Western cultures, as so many common foods contain gluten that will aggravate Chron’s or Coeliac disease. These foods include breads, cakes, dry biscuits, sweet biscuits, muffins, pasta, pizza and pastries. Fried chicken and other fried foods as for all of us, but especially for the coeliac sufferer should be off limits. Chinese seitan and Japanese udon noodles come from wheat. Rye and barley also contain gluten as does pumpernickel bread, barley soup and unfortunately even beer will cause problems for coeliac disease.

Difference Between Wheat Allergy and Coeliac Disease

Coeliac disease and wheat allergy both involve the immune system but the reaction within the body is different. Coeliac disease is an autoimmune disease that causes damage to the lining of the intestine. It is a lifelong disorder. Symptoms of wheat allergy include a skin rash, wheezing, abdominal pain, or diarrhea. Wheat allergy is often outgrown or once wheat is taken from the diet is no longer a problem.

Coeliac or Lactose Intolerance?

Coeliac disease damages the inner lining of the small intestine, and that may lead to difficulty digesting lactose, a sugar found in milk and milk products. When following a gluten-free diet, this allows the intestine to recover, and quite often people with coeliac disease may discover that they are able to digest lactose once again.

Who is Vulnerable to Coeliac Disease?

While it is not known exactly why people get Coeliac disease: Research has shown that each one of you are at risk with a diet high in foods that cause a constant production of inflammation.

The main culprits being any food containing gluten, alcohol, coffee, a diet containing a large percentage of red meat and medication. One of the ways you can support your body and reduce inflammation is a diet that is high in alkaline forming foods.

  • An immediate family member with coeliac
  • Exposure to gluten before 3 months of age
  • Major life event, emotional stress, pregnancy, or surgery in people who are genetically predisposed
  • Type 1 diabetes, thyroid disease, or other autoimmune disease
  • Another genetic disorder such as Down syndrome or Turner syndrome

An Easy Eating Plan for YOU to Follow


  • Breakfast: Puffed rice or corn flakes with almond or rice milk and 2 tbsp natural yoghurt and berries
  • Lunch: Rice or corn wrap with chicken, avocado and lettuce
  • Dinner: Quinoa/buckwheat pasta with vegetables and fetta
  • Snacks: Smoothie of banana, coconut water and mint Drinks: Rose hip tea

Health notes: The whole family will not even notice your change in pasta but they might appreciate the absence of bloating after their bowl of pasta

Tuesday –

  • Breakfast: Omelette with mushroom and spinach
  • Lunch: Salad with dark green lettuces, spinach, carrot, beetroot & Cannelloni beans, or salmon, tuna or miso or homemade vegetable soup. Organic Rice cakes with tahini
  • Dinner: Chicken and cannellini bean casserole with quinoa
  • Snacks: Gluten free muffin Drinks: 150ml beetroot, carrot and ginger juice
  • Health notes: Japanese food is a safe take away option when out and about – watch anything deep fried as the batter will have gluten


  •  Breakfast: Homemade baked beans with gluten free toast
  • Lunch: Rice paper rolls with tuna, vermicelli noodles, carrot, cucumber and lettuce
  • Dinner: Grilled lamb with steamed vegetables, quinoa, lemon zest & fresh herbs such as garlic, basil, turmeric, coriander and mint.
  • Snacks: 1 dried fig, handful toasted pumpkin seeds Drinks: Dandelion leaf tea
  • Health notes: Homemade baked beans are easy – simmer 1 tin cannellini or navy beans in fresh tomatoes with a hint of mustard and Tamari

Thursday –

  • Breakfast: Buckwheat pancakes with berries and maple syrup
  • Lunch: Salad of brown lentils, roasted beetroot, roasted pumpkin, parsley and goat’s cheese
  • Dinner: Risotto – mushroom, chicken, spinach and peanuts
  • Snacks: 1 boiled egg, mandarin Drinks: 1 cup almond milk with a pinch of cinnamon
  • Health notes: Lentils are a great source of zinc and protein


  • Breakfast: Gluten free muesli with goat milk, fresh fruit & 1 tsp chia seeds
  • Lunch: Ramen noodle soup with beef and vegetables
  • Dinner: Gluten free sausages with baked sweet potato, broccoli, zucchini and snow peas
  • Snacks: Air popped popcorn, 8 brazil nuts Drinks: 150ml fresh apple, pineapple and mint
  • Health notes: Chia seeds are tiny Super foods as they contain plenty of protein and water soluble fibre therefore will keep you feeling full


  •  Breakfast: Quinoa/amaranth porridge with almond milk, LSA, stewed fruit
  •  Lunch: Salad of tinned red salmon, avocado, lettuce, carrot, beetroot, snow peas, sprouts, cucumber, fresh herbs with a lemon and olive oil dressing
  • Dinner: Grilled steak with sautéed snow peas, broccoli and squash
  • Snacks: Apple and 10 tamari almonds Drinks: Freshly brewed chai – not powdered
  • Health notes: LSA is a combination of ground flax seed, sunflower and almonds. It is high in protein, healthy fats and zinc


  • Breakfast: Scrambled eggs with avocado, mushrooms and fresh herbs such as garlic, curcumin and parsley.
  • Lunch: Gluten free wrap with turkey, avocado and spinach
  • Dinner: Grilled ocean trout with salad of rocket, fennel and ruby grapefruit
  • Snacks: Vegetable sticks with hummus Drinks: 150ml cucumber, celery and carrot juice
  • Health notes: Turkey contains the amino acid tryptophan which boosts levels of the feel good hormone serotonin

Read Next: The Truth about Your Thyroid – How to prevent and overcome Thyroid Problems “Naturally”

The Truth about your Thyroid
Click here to Learn about your Thyroid and How your Diet affects it’s healthy function

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