7 Steps to gluten-free!

Gluten-free has become somewhat of a buzzword in the media, yet there’s strong scientific data underpinning the benefits of a gluten-free or at least gluten-reduced diet for all. That’s right, we know coeliacs and the non-coeliac gluten sensitive must avoid gluten, yet the research shows even the ‘healthy’ could benefit from cutting back.

To summarise just some of this research…

Studies indicate the consumption of gluten can negatively affect gut microbiota in the non-sensitive (gut microbiota directly affects immunity and full body health); that it may have links to neurological conditions for those suffering gluten sensitivity, and may even play a part in the increased prevalence of autoimmune disorders, including coeliac disease (and not just due to increased reporting) as well as the dreaded weight gain and difficulty shifting weight.

My clinical and social experiences truly support this data and tell me we’re all eating far too much of the stuff! To help address this problem, and sway you away from gluten reliance, I’m delighted to share my 7 simple steps to gluten-free…

Step 1: getting to know gluten

First things first, it helps to know what gluten is! Simply defined, gluten is the name for the proteins found in grains that lend elasticity and shape, binding foods such as bread together. And we’ll come back to the food part in just a moment.
Meanwhile, a handy rule of thumb: gluten is an abundant component of wheat, leading many to falsely believe a wheat-free product is automatically gluten-free. It’s not. However, a gluten-free product will be wheat-free.

Step 2: tracking it down

Now we know what gluten is, we need to know where we might find it. We’ve already mentioned wheat and bread, yet it’s also found in the other grain-based foods (from barley to couscous and rye to durum) and products produced from them (flour, pastas, cakes, crackers, biscuits, pizzas, breakfasts cereals, soups, sauces, ready meals and so on).
Now don’t despair, there are plenty of nourishing and flavoursome alternatives to each of the above! Quinoa in place of couscous, gluten-free oats, brown rice pasta…the list goes on.
We understand this step can be a little confusing to start, but that’s easily overcome with the help of a gluten checklist. Coeliac UK’s print and save PDF is a great shopping accompaniment.

Step 3: your kitchen audit!

Time to turn gluten detective in your kitchen (and pantry, and let’s not forget the treat cupboards!). Let’s get reading those labels.
While many products will clearly indicate whether they contain gluten, some require a deeper scan of the ingredients label. As of December 2014 all UK food labels must highlight potential allergens. Watch for grains listed in bold.
While you may not want to discard the entire contents of your kitchen, be mindful of just how many of these foods you’re consuming on a weekly basis. The gluten count can soon tot up!

Step 4: some fresh inspiration

Next, let’s get those taste buds tempted with some gluten-free recipes. Of course you’ll find some of our favourite ideas on the APN recipe page, updated on a regular basis.
Wanting more? “gluten-free recipe blog” currently returns 24,800,000 results on Google! To get started, try any one of Hemsley + Hemsley, Deliciously Ella, Gluten free for Good, Daily Forage, Against All Grain or Naturally Sassy’s tantalising creations.

Step 5: let’s stock up!

Back to your kitchen and we need to replace some of those gluten filled foods. Thankfully the APN shop is on hand.
Keep healthy baking and making with these gluten-free flours and binders, find straight switches for your pasta and noodles, and try replacing jar based sauces with homemade pestos and dressings with a drizzle of oil.
As for the breads and crackers, we have those covered! Biona’s Gluten Free Millet and Rawlicious’s Raw Artisan Bread Crackers come tried and very well tested!
Remember to check those labels, we also stock some rye products that the non gluten-sensitive can enjoy as part of their gluten-reduced diet.

Step 6: a healthy reminder

You may well know this, yet ‘gluten-free’ doesn’t automatically equate to ‘healthy’!
Beware of relying on pre-packed and processed foods (loaves of regular gluten-free bread, pizza bases and pastries etc.) – not only are these often nutritionally void, they’re usually highly refined and can come loaded with sugar and salt.
Stick to the APN ethos of a varied and balanced diet based on lots of fresh, natural, whole foods. You always have those recipes and our shop as a guide. Not to mention, you always have us! Do get in touch if you have any questions or concerns regarding the nutritional value of your gluten-free finds.

Step 7: gluten-free out and about

Going gluten-free doesn’t mean you’re destined to a lonely life in the kitchen. Most restaurants now widely cater to gluten-free diners with clearly labelled, and in some cases separate,- menu options.However, where possible, and to ensure you’re never left nibbling a bare salad, we always recommend calling ahead!

We hope you’ve been inspired on your gluten-free journey. Remember we’re here to answer your questions, offer extra support, and help address any concerns regarding possible gluten sensitivity and intolerance.

Meanwhile, don’t forget to join the APN Health Tribe! You’ll receive fortnightly mailings full of exclusive content and advice – including more insights on many of the topics we discuss here on the blog. And it’s free!

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Part of my work in clinic is to identity and address the root cause which is responsible for the symptoms a client is experiencing. The most common underlying condition I see is unbalanced hormones. Once I noticed that balancing hormones leads to the reduction of so many other symptoms, I knew I had to create a simple plan to help people understand and support their hormones.

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