Step 1: Go Cold Turkey From Gluten for 10 Days
Most people know that gluten is found in certain grains, especially wheat. But it's also found in barley, rye, oats and spelt. Quit gluten completely, as even the smallest amounts can cause a strong reaction depending on your level of sensitivity.
Step 2: Uncover Hidden Gluten
Gluten is found in many of the things we eat, especially processed foods. Here are some hidden sources of gluten you may not know about:
- Soup mixes
- Salad dressings
- Sauces and marinades
- Beer and alcohol
- Certain vitamins
Step 3: Embrace Gluten-Free Grains
Grains are gluten-free when they are in pure form (or ground into flour). Always check the product package to see whether any gluten-containing ingredients may have been added. Incorporate the below foods into your diet to get the essential fiber you need when going gluten-free:
- Black rice (high in antioxidants)
- Amaranth (high in protein and anti-inflammatory properties)
- Corn flour
- Teff (great to use when making gluten-free bread)
Step 4: Load Up on Vitamin B12 and Folate
Gluten sensitivities can often cause nutrient deficiencies because it affects absorption in the gut. Get vitamin B12 from alternative sources like clams, low-mercury fish like trout or salmon or six ounces of beef. Get folate through alternative sources like greens, including spinach, peas and broccoli; black-eyed peas; and peanuts.
Step 5: Reintegrate Gluten After 10 Days
Once the 10 days are up, start introducing gluten back into your diet. If you feel bad at all, stay off gluten permanently.