Swapping Gluten. Great Tips for Gluten-Free Kitchen.

Don’t want to read? Watch the video ABOVE instead. 

People often do not show the symptoms of gluten sensitivity until get really, sick. 

People with long-standing, unaddressed gluten sensitivity can end up with leaky gut or intestinal permeability, which is the official term in medicine, or with terrible intestinal disorders like ulcerative colitis, Crohn’s disease, Celiac disease IBS, etc. 

Too many times we do not realize that gluten sensitivity is an issue and its one of the most underdiagnosed health conditions today. 

There are different possible reactions that people experience when they stop gluten. 

  • Some patients can feel much better right away. 
  • Some feel withdrawal symptoms for a few weeks and then feel better. 
  • But some do not feel better, even after a couple of months. These clients would come back to me upset saying this gluten-free diet does not work. I say: “Not so fast, please”. There are many things to consider here. 

One: How long did you stay 100% gluten-free? If we really suspect gluten sensitivity and your answer is less than 6 months of 100% gluten-free, go back to step 1. 

Two: Rule out you there is no hidden gluten in your foods. Please, watch my video about Hidden Gluten coming up.

Three: Test, test, and re-test. And not just for gluten sensitivity. Please, also test for leaky gut presence to address the problem from both ends. 

So, let us get to Gluten Swapping: Gluten-free means avoiding ALL foods that include gluten like wheat, rye, barley, spelt, kamut, bulgur, couscous, semolina, and durum flour. Oats are most likely not Ok as well. 

What Grains Are OK? 

  • Buckwheat 
  • Quinoa (technically a veggie or a seed) 
  • Amaranth 
  • Millet 
  • Corn 
  • Brown rice 
  • Wild Rice 
  • Arrowroot 
  • Tapioca 
  • Bean Flours 

It is truly easier today to eat gluten-free. Many products are labeled GLUTEN FREE but with all these conveniences of gluten-free labeling, we get the marketing lure that comes along with it. 

I always teach my clients that the healthiest options are whole foods. So, if you take the gluten-free whole grain like brown rice or millet for example, and make a porridge out of it, it remains whole food. The moment you make flour out any kind of grain, the less nutritious and helpful this product will become. 

So, if you are swapping for gluten-free grains, your best bet is to cook it into a porridge rather than mill it or use a prepared flour for cooking. 

My best tip for cooking quinoa is to use a 15-minute rule: 

Once it boils, cook 5 min on high, 5 min on medium, and 5 minutes on low(simmer). Right before you finish cooking, add some Herbamaire, garlic spice, and a tiny amount of black pepper. Add some MCT oil, mix it, and turn off the stove. It will end up tender, added MCT oil will be easy to absorb (especially helpful to those with digestive problems) and it is a comforting warm meal full of protein and fiber. Of course, you can do your own tweaking adding more protein, greens, or oil according to your nutritional needs (hopefully you know what that is or working with a functional medicine practitioner like myself that can help you figure that out).  

Here Are My Tips for Gluten Free Kitchen: 

1)When trying to avoid gluten it sure better to cook at home, if you can. 

2)Try to plan and cook for 2 to 3 days at a time. Cook your own soups and stews in larger quantities. Then package that food into small non-plastic containers, like the silicone ones, for example, and freeze for up to one month. The reason I do not recommend plastic is because of the environment and your health. When you heat up or cool off the food inside the container and the temperature changes, plastic articles pa may seep into your food. 

3)Always keep raw nut butters and nut flours for quick meals. A great choice would be to use raw almond butter with apple butter on a toasted slice of whole-grain gluten free bread for a snack. And nut flours make great grain-free muffins for breakfast.  

I wish you great health!  

You can order Professional Supplements like GLUTEN RESOLVE by Priority One or GLUTEN/DAIRY DIGEST by Pure Encapsulation from my dispensary called WELLEVATE DISPENSARYPlease, click to register and purchase

Sending LOVE,

Dr. Inna

Dr. Inna lukyanovsky, PharmD

Dr. Inna lukyanovsky, PharmD

Doctor of Pharmacy, Functional Medicine Practitioner, Gut Health Expert and Best Selling Author of the book "Crohn's and Colitis Fix."

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