Getting Started on a Gluten-Free Diet EP013

Description

On this episode of the 'Gluten Free RN,' Nadine helps you get on the road to recovery with a gluten-free, casein-free diet. She walks you through what to expect and offers tactics that will support your success.

Nadine breaks down the steps you should take to make your home a gluten-free space and ensure your comfort and health when you are on the go. She also talks you through how to carefully select food that is not just gluten-free, but also nutrient dense.

Nadine explains the significance building a support system that includes a knowledgeable healthcare team and peers who've adopted a gluten-free lifestyle. Listen and learn how to get better, faster as you get started on a gluten-free diet!

What's Discussed:

Why it is necessary to eliminate both gluten and casein

Microvilli that break down sucrose and lactase are first destroyed, last to grow back
The gluten and casein proteins are molecularly very similar
The body reads casein as a threat and triggers the immune system

The particulars of taking a daily liquid multivitamin

Consider twice a day, morning and night (when your body heals)
Take with food and high-quality fat
Make sure it doesn't contain wheat grass or barley grass

How to clean your home thoroughly to remove all gluten

Meticulously clean out kitchens and cupboards
Give away wooden utensils, cutting boards, pastry cloths, rolling pins and colanders
Eliminate personal care products and pet supplies containing gluten
Wash your hands before you eat
Wash fruits and vegetables before eating

Why it's important to carry snacks with you

The challenges of eating out on a gluten-free, casein-free diet

Staff may not have a clear understanding of a gluten-free diet
Cross-contamination risk can be very high

How to rebuild your microbiome

Eat things that are alive, i.e.: sauerkraut, fermented food, kombucha
Especially important if you've ever taken antibiotics

What to expect in the first days of going gluten-free

The feeling you can't get enough to eat
Cravings for gluten and dairy products
Symptoms of illness as your body detoxes (headaches, fatigue, diarrhea)

How to read labels to ensure gluten-free food is high-quality

Look for certified gluten-free labels
Make sure it's also nutrient-dense
Nadine suggests only buying products with a maximum of five ingredients
Only buy products if you can picture each of the ingredients listed

The importance of joining a support group

Share experiences, resources
People to shop and eat with

The necessity of building healthcare team to assist with your lifestyle transition

Understand the baseline and follow-up labs needed
Might include Nurse Practitioner, MD, DO, Naturopath, Acupuncturist, Chiropractor and Massage Therapist

The benefits of keeping a diary or food log