9 Right Ways To Go Gluten Free

From Dr. Mark Hyman, Author of Eat Fat, Get Thin

A gluten-free diet is a great way to reduce inflammation, improve gut function, lose weight and improve your mood and energy. But this only happens when you eat real, whole foods like fruits, veggies, nuts, seeds, clean animal foods, whole gluten-free grains and beans. Don’t be fooled by crazy marketing campaigns – follow these tips to make the switch to a gluten free lifestyle, the healthy way, today!

  1. Cook at home. The cure for what ails you — in your body and in our nation — can be found in the kitchen: the very first step to reclaiming your health.
  2. Beware of trigger foods. The industrial food system has created uncountable food-like substances that hijack your biochemistry, creating hunger, obesity and disease. Your taste buds become manipulated, your metabolism spins out of control, and your brain gets addicted to that slick sugar-salt combo pumped into factory-made foods, yet your biochemistry cannot handle these foods. If it sounds too good to be true – we’re looking at you, gluten-free oatmeal raisin cookies – it probably is.
  3. Stop buying into the myth that “healthy food costs more”. We have become brainwashed into thinking cooking real food costs too much, is too hard and takes too long, so we rely on “inexpensive” convenience foods that ultimately take a toll on our wallets and our health. We trade health for “convenience” that hardly proves convenient when we become sick. Research shows eating real food doesn’t have to be more expensive or take longer to make.
  4. Tighten your wallet. Make your own food in your own kitchen. Use fresh fruits and vegetables, grass-fed and organic meats (focus more on plant foods if these are too expensive), healthy fats and whole grains in their whole kernel form if you can tolerate them. For more strategies, check out the Environmental Working Group’s “Good Food on a Tight Budget.”
  5. Tally it up. Always ask how many steps did it require for food to get from the farm to your fork? If it took a pit stop in a factory or was made in a factory, avoid it! Like Michael Pollan said, if was grown on a plant, eat it; but if it was made in a plant, don’t eat it. Naturally gluten-free foods don’t come in a box and certainly don’t have a ton of weird ingredients.
  6. Eat out smartly. If you eat out, choose the restaurant yourself to find the best quality with the most options. Remember, gluten-free menus are great, but don’t replace one bread or pasta with an even worse form of bread or pasta (based on the weird ingredients used to replace the gluten and the effects they have on your blood sugar).  Choose grilled or baked chicken, fish or another protein and pair it with a side or two of vegetables and some healthy fats like avocado and extra-virgin olive oil.
  7. Don’t let the food industry trick you. If you see a health claim on the label, be VERY suspicious: The label is food marketing at its cleverest, designed to seduce you into an emotional purchase that tricks you with misleading claims.
  8. Study the ingredients. Pay attention to the order in which ingredients are listed. If a real food is listed at the end and sugar or ingredients that you don’t recognize are listed at top, put it back. The most abundant ingredient is listed first. Others are listed in descending order by weight. If you see any words on the label you can’t pronounce, you should definitely avoid it.
  9. Go one step further and avoid all foods with labels. Here’s an extra step to guarantee you avoid sugar, trans-fats and other junk ingredients. Just eat real, whole foods! It’s really that simple. Before you analyze numbers or anything else on a label, ask yourself if this food could have been served at your great-grandmother’s table. Odds are, she only served real food.

Want more from Dr. Hyman? Check out this guide to the healthiest fats & why you should be eating them daily!

The New Potato and its materials are not intended to treat, diagnose, cure or prevent any disease or ailment.
All content on The New Potato (even when supplied by a medical professional) is intended for educational and conversational purposes only. Always seek the advice of your physician or healthcare provider before beginning any new diet, exercise regime, or wellness routine.