When you have gluten intolerance, it can be hard to know what to eat – and even harder to get used to eating for gluten intolerance, for life.
Because I didn’t know what NOT to eat with gluten intolerance, my husband was left to do a lot of parenting on his own.
Why? Because I was doubled over in pain from reflux that was causing me to be so nauseated I couldn’t walk and so bloated it was actually debilitating🤦♀️
This would go on for days on end, while he was on his own to take the kids to the park, make meals and walk the dog.
It was terrible! For both all us.
It actually got so bad, that I was taking a prescription medication to treat STOMACH ULCERS (which I did not have) and I was popping Gravol like Nerds (with no relief).
Ever feel like there’s no end in sight? No solution to your reflux, burping, bloating and nausea? That was me🙋♀️
But since then, I finally figured out that my non-celiac gluten sensitivity was causing terrible GERD (or reflux) and since I’ve gone gluten-free for GERD, I’m off all my medications and have no symptoms of reflux.
More on my story here if you’re interested.
But let’s get down into what not to eat when you have gluten intolerance
If you have painful reflux and think gluten intolerance may be the problem, then you’re in the right place.
I do NOT want you to suffer for years like I did.
So in this post, I’ll go over what NOT to eat with gluten intolerance (with a PDF food list) so you can get relief from gluten bloating – for life.
Let’s get started!
- What is Gluten Intolerance?
- How Do You Know if You Have Gluten Intolerance?
- What Not to Eat with Gluten Intolerance
What is Gluten Intolerance?
Gluten intolerance is a condition characterized by a bunch of symptoms related to eating gluten-containing food in people who do NOT have celiac disease (CD) or wheat allergy.
Many different symptoms have been reported in the studies done on gluten intolerance.
- Abdominal pain
- GERD (Gastric Esophageal Reflux Disease) or reflux
- Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
- Inability to concentrate on work
- Inability to memorize various things
- Non-specific symptoms including “brain fog”
For me, I had extreme reflux or GERD that progressively got worse over a period of years.
It got so bad, at the end, I was taking a prescription medication for reflux and to heal stomach ulcers! (Which, endoscopy showed, I did not have.)
For more on Gluten Intolerance check out: What is Non-Celiac Gluten Sensitivity?
How do you know if you have gluten intolerance?
There are a couple different ways to know if you have gluten intolerance:
- Get a stomach biopsy – when you have symptoms like bloating, heartburn and nausea (among others) it’s a good idea to talk to your trusted healthcare provider. If you’re like me, you want relief from years of being so so sick you missed out on a lot of bike rides to the park with your kids. So I finally got an endoscopy and the result: the surgeon called me and said my biopsy revealed inflammation of the stomach lining likely caused by non-celiac gluten sensitivity.
- Go Gluten-Free first – because there’s no definitive test for gluten intolerance, or easy biomarker or screening parameter, many healthcare providers will recommend a gluten-free diet and then monitoring for symptom relief. After 2 weeks of going gluten-free, you would start eating gluten again and see if your symptoms return. If they do, then this is referred to as “diagnosis via treatment”: you were treated with a gluten-free diet and you got better, therefore you can assume that there is something about gluten that is causing you problems
For me, I was very wishy-washy with my gluten-free diet for a long time. And because of that, I couldn’t tell if going gluten free was helping!
My main symptom was bad reflux from gluten, causing me to be bloated and extremely nauseated.
So whether you’ve been told my your trusted healthcare provider to avoid gluten or you want to try it out for yourself and see if you feel better, then let’s go over what not to eat when you’re going gluten free.
What Not to Eat with Gluten Intolerance
The easiest way to stick with a gluten-free lifestyle for gluten intolerance is to start with the major offenders: that is, anything made from wheat, barely or rye.
Grab this cheat sheet of foods to avoid when you’re gluten intolerant and make sure you cut them out ASAP.
Here’s a list of the foods to cut out for gluten intolerance:
- For oats, buy gluten-free (regular oats can contain wheat from cross contamination in the field they’re grown in)
Ok, so now I know what not to eat with gluten intolerance but what can I eat?
After cutting out the foods that are major sources of gluten, you’ll have to replace them with healthy alternatives!
Not only that, you need to learn new ways of:
- Planning meals
- Eating out
- Reading labels on food packages
It can feel overwhelming at first when you go gluten-free (I certainly thought so).
If you now want to know what TO eat with gluten intolerance, next I want you to check out my gluten-free diet plan (PDF) for beginners so you can start eating gluten-free right away.
This Gluten-Free Diet Plan (PDF) for Beginners is a fantastic blueprint for you to follow as you adjust to the gluten-free way of life
And if you want more healthy and gluten-free recipes, be sure to subscribe so you don’t miss out on anything from me!
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I’m going gluten-free right there with you and I can’t wait to connect with you along the way.
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