Gluten-Free for Athletes: Pt 2

Now that you’ve decided to go gluten-free, what can you eat?? Get the low-down on gluten-free foods here.

Oh, the world of processed foods. Though we may occasionally be thankful for their existence (like when tuck at a truck stop), in general, they tend to make our lives much more complicated. Especially when it comes to gluten.

If we milled our own grains, or lived before the proliferation of industrial food production, a gluten-free diet would be basically self-explanatory. Gluten is only found naturally in three foods: wheat, rye, and barley. So, in order to go gluten-free, you have to avoid these three grains and any foods made with them. Simple, right? Not exactly.

Because our food system is dominated by a small number of gigantic producers, many of the processed foods we eat that would typically not contain wheat, rye, or barley have come into contact with them in the production process. In addition, due to the health promoting and ingredient-stabilizing effects of wheat and barley, extracts of these foods are added to the majority of processed foods and disguised as maltodextrins, hydrolyzed vegetable proteins, and even “spice blends.” Ugh.

The good news for gluten-haters is that all whole, unprocessed fruits, vegetables, meats, fish, poultry, potatoes, corn, rice, beans, seeds, nuts, and most dairy are totally allowed. The great thing about a gluten-free diet, if done right, is that it actually eliminates a lot of the processed junk that has become a staple in the American food system.

Anecdotally, I’ve heard dozens of clients without a diagnosis of Celiac Disease or gluten-intolerance comment on how going gluten-free has “changed their lives.” People have reported decreased incidence of headaches, stomach or lower gastrointestinal discomfort, and improved mood, which they all fully attribute to a gluten-free lifestyle. Though in many cases gluten is, in fact, the culprit, it seems that improved diet quality may also be contributing to this perception of improved health and well-being.

So, back to the main question: what can you eat? Outside of the aforementioned whole foods, the following whole grains are excellent alternatives to gluten:

Also, ANY processed or restaurant food labeled “gluten-free” is a go. Just remember to enjoy these in moderation…

The trickier part is what to avoid. Beside the obvious grains, you will always want to avoid the following foods:

And these, unless specifically labeled “gluten-free”:

If confused about whether a processed food contains gluten, check the ingredients label. If the allergy statement says “contains wheat ingredients,” you know for sure it is one to avoid. Also look for the following common hidden sources of gluten:

And one last surprise! Non-food products are contaminated with gluten too! Check labels on the following:

Remember, the only people who need to strictly follow a gluten-free diet are those who have been diagnosed with Celiac Disease. People with gluten-intolerance may benefit from a gluten-free diet, but are often able to handle the stuff in small amounts. So if you’re trying out a gluten free diet as an attempt to relieve some nagging stomach ache or mood swings, or, you know, just for the fun of it, it’s highly unnecessary to kill yourself scrutinizing every label. You may start to notice improvements just from eliminating some of the major sources (especially sources from processed foods). And make sure you’re replacing your gluten products with other, gluten-free whole grains, as we wouldn’t want you missing out on any B-vitamins, dietary fiber, or carbohydrate.

I leave you with this delicious and seasonally appropriate gluten-free recipe to cook and devour. Great for a post-winter workout treat. Enjoy!