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Gluten Sensitivity has recently become a profound topic of discussion in nutrition. With it has come to a wide range of Gluten-Free Diet Plans and information.
Statistics show that roughly 6% of the global population is moderate to severely sensitive to Gluten. However, Dr. Ford a physician in New Zealand and author of The Gluten Syndrome suggests that this number could be far higher... As much as 50%!
While there is still much to be learned about Gluten Sensitivity, many people have found success with Gluten-Free foods and a revamped diet.
If you think you have a Gluten Allergy but aren't sure, it's important to learn more about Gluten and its potential impact on your wellness.
What is Gluten?
Gluten is a general name for the proteins found in wheat. Gluten helps foods maintain their shape and is essentially the glue holding them together. It's often categorized into three main groups: Wheat, Barley, and Rye. However, there are other grains like Triticale that also contain Gluten.
These top three grains make up a huge range of foods (mostly packaged products). Below are the most commonly consumed Gluten Foods within these grain groups:
There are plenty of ways to receive a wide spectrum of nutrients in your diet without consuming any Gluten. Here's a list of foods that should make up a majority of your Gluten-Free Diet:
Meats and Fish: Choose lean meats, fatty fish and grass-fed beef. Stay away from fried preparation and gluten breading.
Eggs: Eggs are naturally Gluten-Free. Brown Eggs generally is a higher quality source of protein.
Dairy: Plain Dairy Products derived from milk are Gluten-Free. However, be careful of products with added ingredients or flavorings.
Fruits and Vegetables: All Fruits and Vegetables are naturally Gluten-Free.
Grains: Grains can be tricky. Quinoa, Rice, Corn, Sorghum, Arrowroot and most Oats are Gluten-Free. Make sure your grains are not cross-contaminated in a facility with Gluten if strongly sensitive.
Nuts & Seeds: All Nuts & Seeds are naturally Gluten-Free.
Natural Oils: Natural Nut Butters, Vegetable Oils and most Butters are Gluten-Free
Herbs & Spices: All Herb and Spices are Gluten-Free.
Fortunately, a majority of Gluten foods are packaged products made up predominantly of Carbohydrates.
By choosing a Hunter-Gatherers type of Diet with real foods like Meat, Vegetables, Fruits and Nuts & Seeds,
you can get everything you need.
Though, if you choose to eat Dairy Products or Grains, always check your labels and know your ingredients to make sure that a product is Gluten-Free.
Gluten-Free Meal Planning
The best way to execute a Gluten-Free Meal Plan is by preparing your own food. Restaurants are accustomed to their own special preparation that doesn’t always accommodate Gluten Sensitivity.
Also, Gluten-Free Foods tend to be more expensive when dining out. Below is a week’s worth of Gluten-Free Meal Planning to jump start your routine.
Option 1: Egg Whites, Avocados and Turkey Sausage
Option 2: Oatmeal with 1/4 cups of Fresh Berries
Option 3: Vegetable Omelet plus assorted fruit mix
Option 1: Quinoa Salad with sliced tomatoes and Cucumbers
Option 2: Fresh Tuna and Boiled Egg Salad
Option 3: Grilled Chicken Kale Wraps with diced Carrots and Cabbage
Option 1: Homemade Greek Salad with Herbed Grilled Chicken
Option 2: Honey Garlic Salmon with White Rice and Steamed Broccoli
Supplementing Your Diet:
Aside from a clean diet, Dietary Supplements can help support your mission to go Gluten-Free. Digestive Enzymes like Papain
are great to add to your regimen.
It's nearly impossible to perfect your diet. If someone else is preparing your food, you may not always have a complete handle on being 100% Gluten-Free.
Moreover, Digestive Enzymes work synergistically to offer dynamic support. Below are a few premium options to start with if you're new to supplementation:
1. Gluten Digestive Enzymes:
This Gluten Digest Formula
boasts an impressive blend of ingredients that offer natural daily support. It features BioCore DPP IV as well as enzymes Protease, Amylase and Glucoamylase for a synergistic effect.
A single Vegetarian Capsule can be taken at the beginning of any meal that contains Gluten. Perfect to take on-the-go and super convenient for any active lifestyle!
2. Probiotic-14 Acidophilus:
Piping Rock's Probiotic-14 Acidophilus
is the ultimate source for both Probiotics and Prebiotics. It contains 25 billion active organisms from a variety of strains like Lactobacillus acidophilus, Lactobacillus paracasei, Bifidobacterium bifidum, and other beneficial strains.
Also, it's Gluten-Free, Non-GMO and contains no Artificial Flavor, Artificial Sweetener or Preservatives. Our Quick-Release capsules are backed by a commitment to high-quality sourcing and pristine manufacturing practices.
3. Digest-IT Multienzymes:
This all-inclusive supplement is a must-add to your daily regimen. Each serving is stacked with nutrients like Betaine HCL, Papain, Bromelain, Pancreatin, Lipase and more!
Find nature’s finest ingredients in this super-strength Digest-IT Supplement
and notice the difference of quality sourcing and superior bioavailability.
4. Multi Digestive Enzymes:
Piping Rock's Multi Digestive Enzymes
supplement is enhanced with vital nutrients and a Proprietary Probiotic Blend.
Each serving carries beneficial Digestive Enzymes plus Peppermint Leaf Extract
for soothing support. An elite form of daily, natural Digestive Support.
Tired of dealing with Gluten Sensitivity? By making small changes, you can make your way towards living a more comfortable, Gluten-Free lifestyle.
Preparing your own quality foods, from natural and unadulterated sources is the key to making effective nutritional changes.
Keep our Gluten Grains and Gluten-Free Foods lists with you as a guide for planning your meals and becoming more knowledgeable about your Digestive System.
Also, remember that no diet is perfect. Supplementation is a proactive measure that can help support you along the way. Checkout Piping Rock's vast collection of Digestive Health Supplements
and find what works best for you.
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