Eliminating Gluten
The Gastrointestinal (GI) System transfroms elements from outside of our body (food) into being part of us (building organs, membranes, muscles) and giving us energy to live. THUS WE ARE WHAT WE EAT.
That is why the health of your GI system is one of the most important components of overall health. When the integrity of your GI tract becomes compromised, the rest of the body begins to be compromised as well. Unhealthy intestines lead to sprains, disc problems, protective tension and stiffness. These changes eventually cause the health of life-supporting structures and organs to deteriorate and appear in our posture and everyday functionality. The above chain reaction is reversible, but REASONS for it (GI tract breakdowns) must be addressed.
An unhealthy gut causes systemic inflamation. As recent research shows, excess of inflammation can cause heart disease, arthritis, depression, chronic fatigue syndrome and other breakdowns of tissues & body systems. Our body needs to be able to control the extent and intensity of inflammation
INTESTINAL HEALTH is CRITICAL in controlling inflammation.
The following is a listing of foods to avoid followed by foods which may be substituted while you are eliminating gluten from your diet.
Avoid
Allowed
- Breads and Crackers
Avoid
- Wheat Bread
- Wheat Tortillas
- Wheat Flour
- Barley Bread
- Rye Bread
- Crackers
- Croutons
- Bread Crumb Mix
- Biscuits
- Donuts
- Graham Crackers
- Soda Crackers
- Pie Crust w/ Wheat
- Flour Base
Allowed
- Rice Breads
- Potato Flour Breads
- Quinoa Breads
- Soy Flour Breads
- Bean Flour Breads
- Rice Crackers
- Rice Cakes
- Corn Tortillas
- Corn Crackers
- Protein Sources
Avoid
- Hydrolyzed Vegetable Protein Gluten Based Sauces in Eggs, Meat, and Seafood
Allowed
- Red Meat
- Fish
- Temph
- Eggs
- Beans
- Lentils
- Hummus
- Baba Gannouj
- Condiments
Avoid
- Soy Sauce
- Some Ketchups
- Some Mustards
- Some Curry Powders
Allowed
- Salt
- Pepper
- Herbs
- Most Rice, Cider & Wine Vinegars
- Bragg's Liquid Amino Acids
- Gluten-Free Curry Powder
- Baking Powder
- Baking Soda
- Fruits
Avoid
- Canned Fruit w/ Gluten thickeners such as Pie Filling
- Cookies, Cakes, Candy, Pies, w/ Gluten Base
- Most Puddings
- Ice Cream Cones
- Dessert with Malt Flavor
- Some Confectioner's Sugar
Allowed
- Fresh Fruit
- Frozen Fruit
- Cookies, Cakes, Candy, Pies, w/ Gluten Free Base
- Puddings w/ Rice
- Tapioca
- Gelatins
- Custard
- Grains
Avoid
- Wheat
- Barley
- Rye
- Tritcale
- Bulgur
Allowed
- Amaranth
- Quinoa
- Buckwheat
- Corn Rice
- Millet
- Beverages
Avoid
- Beer
- Ale
- Gin
- Whiskey
- Grain Vodka
- Instant Coffees
- Postum
- Ovaltine
- Root Beer
Allowed
- Green Tea
- Black Tea
- Herbal Tea
- Coffee
- Cocoa
- Rum
- Tequila
- Wine
- Vegetables
Avoid
- Creamed Vegetables
- Breaded Vegetables
- Canned Baked Beans
Allowed
- Fresh Vegetables
- Frozen Vegetables
- Beans
- Split Peas
- Lentils
- Pastas
Avoid
- Semolina Pasta
- Couscous
- Rye Pasta
- Barley Pasta
- Wheat Pasta
- Vegetable Flavored Pasta w/ Wheat or Semolina Base
Allowed
- Rice Pasta
- Lentil Pasta
- Bean Threads
- Corn Pasta
- Tapioca Pasta
- Quinoa Pasta
- Rice Noodles
- Soy Pasta
- Potato Pasta
- Cereals
Avoid
- Dry Oat Cereal
- Dry Cereal w/ Barley Malt or Malt Flavors
- Granola w/ Wheat, Rye, or Barley
Allowed
- Hot Rice Cereal
- Hot Quinoa Cereal
- Hominy and Grits
- Dry Cereals of Quinoa, Rice, Corn, no Malt
- Perky's Nutty Rice and Corn
Eliminating Processed Sugars
Your health challenge suggests that removal of toxins from your body is an important aspect of regaining your health and function. Exposure to toxins is a daily occurrence for every individual which happens secondary to air pollutants (such as carbon dioxide and coal smoke from generators), water pollutants (such as arsenic and e. coli) and the food we ingest. In completing the processed sugar elimination diet, you will take a burden off of your over burdened detoxification systems in the liver and kidneys allowing these systems to recover and regain efficient and effective function. This allows your body to then work in detoxifying all toxins in a way which will assist your body in healing and reaching all goals that you established for yourself.
Your current health challenge will benefit from eliminating processed sugars from your diet. This handout will explain why you have been asked to eliminate processed sugar, what types of foods to avoid, and what to look for in food labels.
You have been asked to eliminate processed sugars for the following reasons:
Your reaction to the diet may vary, but in general, you may expect to see and increase in your energy level, a decrease in mental fogginess, and a decrease in body pain with corresponding increased functional levels. Some individuals experience an adjustment phase as the body begins the detoxification process. This phase usually lasts approximately one week. Symptoms may vary from changes in sleep patterns, joint stiffness, gastrointestinal function and headaches or lightheadedness.
Avoid the food with the following substances as ingredients:
Avoid
- Sugar
- Brown Sugar
- Sucrose
- Cane sugar/syrup
- Glucose
- Dextrose
- Fructose
- Corn syrup
- Corn sugar
- Sucanat
- Turbinado
- Fruit juice concentrates
- Beet sugar
- Beet syrup
- High-fructose corn syrup
- High-maltose corn syrup
- Malitol
- Sorbitol
- Mannitol
- Isomalt
- Erythritol
- All alcoholic beverages
- Aspartame
- Nutrisweet
- Saccharin
- Splenda
Aspartame, Nutrisweet, Saccharin are artificial sweeteners which are used in many products such as soda, yogurts, chewing gum and desserts.
Unprocessed sugars are sugars which still have vital nutrients to include vitamins and minerals. For this reason, it is processed differently by your body in digestion. Remember that sugar addiction is valid and those foods which are sweet to taste may perpetuate you body’s desire for sugar regardless of the body’s metabolism of such items.
Unprocessed sugars which may be allowable in small amounts are:
Allowed
- Raw honey
- Pure maple sugar
- Brown rice syrup
- Molasses
- Stevia
- Unprocessed fruit juices
- Agave
- Xylitol
- Coconut Sugar
It is important to read the labels of food products in order to avoid sugar products. The above list does not mean that these things must be avoided in total. There are products in the categories listed below which do not contain sugar or sugar products. This list is only to assist you as you begin the label reading process, which will help you determined which foods have hidden sugars as ingredients.
Sugar to sugar substitutes are found on the labels of several types of foods including but not limited to:
- Condiments (ketchup, relish, mustard)
- Tooth paste
- Yogurts
- Spaghetti sauces
- Prepared meats
- Prepared frozen entrees
- Breads
- Muffins
- Salad Dressings
- Soups
- Chewing gum
