10 Ways to Reframe Your Thinking Around Being Gluten-Free
In: Focusing on foods you can eat. Out: Calling it a "diet."
Happy New Year! This week, I’ve got an exciting guest post for you from my friend and fellow Substack writer Sara Callahan, a nutrition coach who writes the Nutrition For Life Project Blog. Read Sara’s article below on how to reframe your thinking around being gluten-free and make sure to subscribe to her newsletter for more nutrition and wellness advice! - Christina
There are several reasons why someone might need to eat a gluten-free food plan. And, although it’s sometimes seen as a fad diet in popular media, the gluten-free diet is the only available treatment option for celiac disease at the moment. Additionally, people with thyroid issues, IBS, and allergies may also benefit from eating gluten-free.
Gluten, a protein found in wheat, barley, and rye, triggers an immune response in these individuals, leading to various symptoms and long-term health complications. For them, a gluten-free diet is necessary to avoid discomfort and maintain optimal health.
For those individuals who are GF, learning how to live this way and maintaining a GF lifestyle isn’t always easy—but I’m here to help! Let’s try to reduce your stress around GF eating. I’ve got some strategies you can add to your arsenal—and the new year is the perfect time to implement some of them to help improve your life!
Let’s dive in! Start small with these suggestions and build over time as you can or need to, especially if your diagnosis is new.
1. Move away from the word “diet”
“Diets” can feel restrictive and limiting. While I understand that you do have limitations on what you can eat, changing the words we use to describe how we’re eating can help us reframe how we feel about it. I suggest using “food plan” to discuss what you’re eating. This way, you focus on what you are eating and including as opposed to what you’re not. It’s empowering! You’re making the choices, not the gluten!
2. Focus on foods you CAN eat
Obviously, if you’re eating out at a restaurant or ordering food somewhere, you’ll need to be mindful of foods that are off-limits or cooked in ways that you cannot eat. But when you’re preparing food for yourself, or doing your weekly shopping, let your food choices revolve around foods you are able to eat. This hopefully feels less restrictive and can help prevent disordered eating.
3. Make a list of GF foods and meals you like
I recommend everyone do this, not just GF individuals. Having pre-prepared lists can be super helpful when you’re planning meals, food shopping, or deciding what to make. You can simply make a list of foods that you enjoy and feel good eating, or you can make categories of breakfasts, lunches, and dinners to choose from.
Here’s an example of one of my lists (note: these are NOT all GF foods, but many are!):
4. Plan your treats
I’m not the type of nutrition coach who’s anti-treat or urges people to remove foods they love. That’s no way to live! Just because you’re GF doesn’t mean you have to deprive yourself of treats or more indulgent foods. Treats in moderation can absolutely fit into a healthy food plan. There are lots of GF treats you can buy or make. Might I suggest making some homemade popcorn (I have and love this silicone microwave popcorn popper!) and drizzling a little white or milk chocolate on top?? Good news along those lines…lots of chocolate is GF!
Other GF treats you can buy (that are still health-conscious!):
5. Aim for well-rounded meals to keep you full
I imagine that being GF, or learning how to eat GF, has the potential to leave you feeling hungry. Not being able to eat things you used to eat can be tough!
I have two thoughts to help with this:
Focus on proteins. Proteins are slower digesting, so they keep you feeling fuller longer—not to mention that they have other lean-muscle-building qualities. Proteins include foods like lean meats, fish, steak/beef, some dairy products, and eggs.
Aim for most of your meals to include 1-2 palm-sized servings of protein, at least 1-2 fist-sized servings of fruits or veggies, a thumb-sized serving of healthy fats, and maybe a cupped-hand size of heavier carbs.
Something like this (again, not all foods here are GF!):
This is certainly not prescriptive, but here’s a sample day of food—with all GF foods—that fits these targets:
BREAKFAST:
2 eggs scrambled
2 pieces of turkey bacon
Banana
LUNCH:
Fage Greek Yogurt w/ GF granola
Mixed Green Salad w/ ½ can of tuna and GF salad dressing
DINNER:
One of my favorite go-to dinners…a taco bowl!
Ground chicken w/ GF taco seasoning
Black beans
Rice
Avocado
Sour cream
SNACKS (spread over the day as needed):
Apple w/ peanut butter
Carrot sticks w/ GF hummus
TREAT:
Homemade popcorn w/ a chocolate drizzle
6. Have shelf-stable GF snacks with you
Again, I recommend all of my clients keep shelf-stable snacks with them in case of emergency, and being GF is no different! This way, if you’re hungry and in a pinch, or unsure of the gluten content in the foods you’re offered away from home, you can make sure you don’t starve by eating your safe snacks. Consider GF protein bars, Fuel For Fire or other pouches, high-quality GF beef jerky, or dried fruits.
7. Hydrate
I’d argue that even on the craziest of days, it’s possible to chug a glass of water every now and again. Or sip from your cup while you’re driving. Or while sitting at your desk. Staying hydrated is a simple yet powerful way to prioritize your health, gluten-free or not. Make it a habit to carry a cup or reusable water bottle and sip throughout the day. Water plays a crucial role in digestion, nutrient absorption, and overall well-being, which you definitely need to support your GF life!
8. Get daily/regular movement and sleep
I can only imagine the stress that might be added to your life when you need to be GF. Help yourself better process life’s stressors by getting regular movement and quality sleep. Aim for 3-5 workouts/walks/movement sessions per week and 7-9 hours of quality sleep per night. These targets are not specifically connected to a GF lifestyle, BUT if living GF adds stress for you, movement and sleep can help decrease stress and anxiety.
9. Consider journaling
Let’s be honest, being GF might be a burden! If being gluten-free is a challenge for you, I invite you to consider journaling. Getting our thoughts out on paper can help us process feelings. This practice also doesn't have to be specific to GF individuals, but journaling can help you work through some of the emotions about your experiences. Who knows, someday you may accidentally eat something with gluten in it. Having a space to write about it, process what happened and how you feel, and most importantly, give yourself grace can be tremendously helpful.
10. Go to an expert for guidance
If you need support or guidance in navigating your nutritional life, I urge you to reach out to an expert that you trust for help. Working with a nutrition coach, doctor, dietitian, or similar expert one-on-one might be exactly what you need to shift your mindset and establish healthy habits that fit your needs and goals.
Phew! That was a lot! I hope this information is helpful to you in navigating the realities of being gluten-free. I’m here for you if you have any questions, would like to explore nutrition coaching, or need accountability with your food plan. Please reach out in the comments or email me at sara@nutritionforlifeproject.com.
Note: Some of the links I’ve shared above are affiliate links!
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Great tips, @nutritionforlifeproject !!