Now that you understand a little more about what gluten is and how it affects your body if you have an intolerance to it, it is time to figure out what exactly you can eat.

This is a new lifestyle, so don’t treat it like something you only do when convenient. If you think it will be better, start gradually by slowly removing food items with gluten one by one until eventually, the majority of your diet doesn’t have it. Remember that you have a sensitivity, not an allergy, so you can still have some gluten in small quantities.

Foods With Gluten

Before discussing what you can eat when you have a gluten intolerance or sensitivity, it helps to understand exactly what foods are going to contain gluten. It is found in grains like wheat, rye, barley, couscous, bulgur, semolina, triticale, spelt, and many others. This means the majority of cold cuts, commercial broth and bullion, malt, soup, breads, salad dressings, sauces, condiments, processed cheese, and processed foods will have it.

Some food items you need to get rid of or reduce considerably are:

• Condiments and salad dressings

• Canned beans

• Processed meat like hot dogs

• Egg substitutes

• Granola

• Energy bars

• Ice cream

• Fruit filling and pudding

• Cereals and breads

• Fruits and Vegetables

For starters, you can begin by eating plenty of fruits and vegetables. Most fresh produce, and some frozen, is not going to contain any type of gluten and won’t upset your stomach.

Some good vegetables to have are:

• greens

• broccoli

• cauliflowers

• brussel sprouts

• leeks

• fennel

• artichoke

• bok choy

• radishes

• onions

• cabbage

• green beans

• celery

• and mushrooms

With fruits, you want to be careful about the sugar content.

Try to go for fruits like:

• tomato

• bananas

• lemons

• limes, and some berries.

These fruits tend to have a lower amount of sugar.

Fats and Seasonings:

You don’t have to worry too much about having flavour with your food, just because you can’t have most grains.

Healthy fats are a great thing to add to your gluten-free diet including:

• olive oil

• coconut oil

• nut butter

• olives

• nuts

• seeds

• almond milk

• almond butter if it is organic and grass-fed.

With seasonings and condiments, feel free to have anything without sugar, soy, and wheat.

This means:

• mustard

• salsa

• horseradish is fine, but ketchup is unfortunately out.

As you can see, your new lifestyle will provide you with a lot of tasty, nutritious food even without having gluten.

I wanted to inspire you with a simple but healthy midweek recipe. I cant take credit for the recipe as I have found it on @bbcgoodfood. But it is delicious and #glutenfree so I think you should give it a try too.

Spanish meatball & butter bean stew recipe:

Ingredients:

350g lean organic pork mince

2 tsp olive oil

1 large red onion

2 peppers, sliced, any colour will do

3 garlic cloves, crushed

1 tbsp sweet smoked paprika

2 x 400g cans chopped tomatoes

400g can butter beans, drained

2 tsp golden caster sugar (it helps take the tang out of the tomatoes but you can omit if you like)

small bunch parsley

Method:

STEP 1 Season the pork, working the seasoning in with your hands, then shape into small meatballs. Heat the oil in a large pan, add the meatballs and cook for 5 mins, until golden brown all over. Push to one side of the pan and add the onion and peppers. Cook for a further 5 mins, stirring now and then, until the veg has softened, then stir in the garlic and paprika. Stir everything around in the pan for 1 min, then add the tomatoes. Cover with a lid and simmer for 10 mins.

STEP 2 Uncover, stir in the beans, the sugar and some seasoning, then simmer for a further 10 mins, uncovered. Just before serving, stir in the parsley. Serve with Jersey Royals.

Full recipe and image credit: BBC Good Food. Please click here to visit the original recipe.

Check out my essential oil recommendations to support your gut health.