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Gluten Intolerance and Gluten Free Diet.

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Many foods that contain gluten contain unnecessary and unhealthy sugars and fats. By removing these carbs, sugars, and processed fats, you will also be improving your diet. You will be replacing these unhealthy food items with healthy foods such as fruits, vegetables, and healthy meats, which will give your body the nutrients it needs to stay healthy and keep functioning throughout the day.


Enemy #1: Wheat Flour

Unfortunately, many baked goods contain high levels of gluten. This means you should avoid most baked goods that have been baked with wheat flour. This list includes brownies, pie crusts, pastries, muffins, donuts, cupcakes, cookies and cakes. The good news is that these items are not healthy for you in the first place; they contain high levels of sugar and very little to no nutritional value.

Enemy #2: Bread

Most breads also contain gluten. Watch out for all types of bread, including breadcrumbs, and also biscuits. Bread has very little nutritional value and although you may love your sandwiches, you should try to avoid bread if you are on the gluten-free diet.

Enemy #3: Beer

It’s no surprise that beer is enemy number three on our list as it is made by fermenting grains. Most people have no trouble consuming a few beers without any issues, unless they are gluten intolerant. But even if you don’t have severe allergic reactions to beer, you can still suffer from gluten issues. Many people actually confuse a hangover with the ill effects gluten has your body. Being tired and constipated and having digestive issues after a night of drinking are your body's way of telling you that gluten is causing problems.

Enemy #4: Processed Meats

You might be wondering how processed meats can be listed as an enemy on our gluten-free list. The reason that many people avoid processed meats is because they are actually made with grains. Various grains are used in cold cuts, hot dogs, sausages, pepperoni, and salami as “fillers” to bring the product together. Many people who suffer from gluten allergies quickly learn to avoid these products, even though they are considered meats.

Enemy #5: Cereals

Cereals are also made with numerous grains and grain products and should be cut from your diet. While many cereals claim to be healthy and nutritious, the actual cereal content has little to no nutritional value. You are better off skipping the cereal and eating a fresh fruit salad for breakfast.

Enemy #6: French Fries and Other Deep Fried Items

Anything that is deep fried or cooked in a deep fryer should be avoided at all costs. This includes fast food chicken and other deep fried items. Not only do most of these items contain gluten, but the oil is also high in gluten. This combination can lead to difficulty digesting these types of food. This grease and oil is also not healthy for you at all.

Enemy #7: Salad Dressing

Think you are going gluten-free when you are eating salads? Think again! Salad dressing can contain gluten. While it may have small amounts of gluten compared to other food products, it can still be enough to cause digestive issues or allergic reactions. We recommend you purchase gluten-free salad dressing or go dressing- free when you are eating salads. Small products like salad dressing require an extra bit of attention when you are working on your gluten-free diet.

Enemy #8: Candies and Gum

Many candies and gums are also made with gluten and flour. Most chocolates, malts, ice creams and even root beer contain gluten. While the amounts may be small, they can be enough to trigger an allergic reaction. Candies and gums are also very high in sugar and provide no nutritional value. You are much better off skipping the candies and exchanging them

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Enemy #9: Oils

Many cooking oils that are not 100% pure can contain gluten. This is why we recommend avoiding fast foods if you are trying the gluten diet. Not only is this oil very harmful to your body, it also contains gluten. The same can be said for the cooking oil in your home. Try using organic coconut butter instead of your regular cooking oils. Not only is it much healthier, it doesn’t contain any gluten.


Many people assume their foods are gluten-free, but in reality, they have been cooked with or have touched gluten products. This is enough to add gluten to the food you are eating. Many people who suffer from Celiac disease order gluten-free food only to discover that at some point, it has been exposed to gluten. You need to make sure that all the food you prepare and eat is gluten-free from assembly to eating the final product.

10 Food You Should Eat Daily if You have Gluten Intolerance.

#1: Safe Grains

Not all grains contain gluten, and you can use numerous grain substitutes when baking on a gluten-free diet. Brown rice flour, white rice flour, millet and teff are all viable baking substitutes that don’t contain any gluten. Quinoa and buckwheat are also options for you to use. There are many recipes that will allow you to bake gluten-free with very tasty results.

#2: Gluten Free Starches

If you need to bake with starches, there are also a few gluten-free examples available. Cornstarch, arrowroot, and potato starches are all gluten-free. These will allow you to bake without having to worry about gluten entering your body.

#3: Rice

Rice is a great substitute in the gluten-free diet. Rice can be used in many different meals and should be a staple. Using rice and vegetables is a great way to ensure your body gets all the nutrients it needs without having to use products that contain gluten.

#4: Vegetables

Healthy greens and vegetables should also be go-to replacements for many gluten products. Replace side dishes that contain gluten with steamed or cut vegetables. We highly recommend that you replace one gluten-heavy meal with a salad. Also, juicing vegetables can be a great way to start your morning by giving your body the nutrients it needs to be successful during the day.

#5: Fruits

We highly recommend avoiding sweets and products that contain a lot of sugar when you are on the gluten-free diet. Not only are these products very unhealthy, but they almost always contain gluten. By adding fruits to your diet, you will not only be avoiding gluten, but you will also be providing your body with the nutrients it deserves. So next time you find yourself craving sweets, eat an apple or an orange instead.

#6: Tortillas

If you are fan of sandwiches and you find the switch to a bread-free diet difficult, you can try using tortillas. Both corn and brown rice tortillas are great to use as bread substitutes. While they may not be as strong as bread, you can still use tortillas to wrap up your meat and make it easier to snack throughout the day.

#7: Oats

Many oats are actually gluten-free and can make a great substitute for breadcrumbs. All you need to do is place the oats in a food processor and add some herbs. Oats can make a great breading for chicken or other dishes without risking issues with gluten.

#8: Cornmeal

Cornmeal can make a great substitute for a variety of different gluten products. Cornmeal pancakes can be perfect if you are getting rid of gluten in your diet.

#9: Nuts

Do you love croutons and hate the idea of giving them up? Many people use nuts in their salads as a replacement for croutons. Nuts are also a great way to snack and provide your body with the energy it needs to power through the day. A quick, healthy snack, we highly recommend using nuts in your diet and salad.

#10: Eggplant and Zucchini

Eggplant and zucchini are actually great substitutes for pasta. Giving up pasta can be very difficult and many people struggle with this part of the gluten-free diet. All you need to do is cut the zucchini or eggplant into small ribbons. These can be great replacements if you are struggling to give up pasta.


An Improvement in Skin Quality

Most people who also suffer from skin ailments have issues with providing their skin with the proper nutrients. The skin is often the last organ to receive nutrients from your digestive system. Many people who lack proper nutrients will suffer from the skin ailments we mentioned above. Many people will switch to a gluten-free diet if they suffer from constipation or irregular bowl movements. Gluten is extremely hard to digest and it literally blocks up your small intestines. This can lead to painful stomach cramps and difficulty passing bowel movements. A gluten-free diet that is high in fiber will improve your digestive health and help your body absorb the nutrients it needs to be healthy and strong.

Scalp and Hair Care

Many forms of dandruff, hair, and scalp issues all relate to a lack of proper nutrition. Like your skin, you need to make sure that your scalp and hair are receiving the necessary nutrition. By switching to a gluten-free diet you may even see an improvement in hair growth.

Energy Levels

Gluten takes forever to digest and, worse yet, it has little to no nutritional value. This leads to a large waste of energy. Many people tire out after eating lunch around 2pm because their body is trying to break down all gluten products. If you switch to the gluten-free diet you will notice that you will have the energy to complete the day without burning out. Many people also notice that they feel completely rested with 6- 8 hours of sleep each day.

An Improvement in Cognitive Function

Out of all the organs in your body, your brain consumes the most nutrients. A diet rich in gluten only diverts the nutrients and energy to your stomach instead of your brain. This leads to a foggy memory, cloudy thoughts, headaches and other neurological problems. Many people report an improvement in their cognitive function when they switch to a gluten-free diet and replace all the processed foods they eat.

Healthy Immune System

Gluten can cause problems for your immune system because it not only hogs the precious energy you need to keep your body functioning, but it also causes allergic reactions throughout your body which can trigger inflammation and other problems. Essentially, an allergic reaction will cause your body to fight itself, which lowers the overall ability of your immune system to properly function.


The final benefit of removing gluten from your diet is that you will be avoiding toxic preservatives, GMOS, and cancer causing foods. While there is no direct link between cancer and gluten, many foods that are high in sugar or are made from GMO crops will contain gluten. By removing gluten from your diet, you will be removing these toxic foods and reducing the amounts that you consume.


© 2022 Ensorcelie

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