A Guide to Nourishing Gluten-Free Eating
Going gluten-free can be a powerful step toward reducing inflammation, supporting gut repair, and improving immune function—but not all gluten-free foods are created equal. Whether you’re gluten-free for health reasons or personal choice, here’s how to make sure your plate is filled with nutrient-dense, healing foods—not just empty substitutes.
Choose Naturally Gluten-Free Whole Foods
The best gluten-free options come straight from nature. Focus on foods like:
- Sweet potatoes
- Quinoa and brown rice
- Fresh vegetables and fruits (think apples, leafy greens, squash)
- Legumes (like lentils, chickpeas, black beans)
- Clean, minimally processed proteins (like eggs, wild fish, and pasture-raised meats)
These foods are rich in fiber, vitamins, and minerals that support gut health and energy.
Opt for Nutrient-Dense Alternatives
If you’re reaching for a gluten-free bread or baked treat, look for those made with higher-quality ingredients like:
- Almond flour
- Quinoa flour
- Milled nuts and seeds
These provide more protein, healthy fats, and fewer blood sugar spikes.
What to Avoid
Not all gluten-free packaged goods are a healthy swap. Many processed gluten-free breads, cookies, and crackers use starchy fillers like:
- Potato starch
- Tapioca starch
- Cornstarch
These ingredients behave like sugar in the body and often come with long ingredient lists full of preservatives and additives. Read labels carefully and choose items with simple, whole food ingredients whenever possible.
Final Tip: Read Labels, Eat Whole
Processed convenience foods—even if gluten-free—can still work against your health goals. Whenever you can, build meals around whole, naturally gluten-free ingredients. Your gut, immune system, and energy levels will thank you. Are you curious around the inflammation in your own gut? Come and see us for a stool test today!
Jade Green TNC, CHHC
