The 10-Day Plan for Gluten Sensitivity

Find out if gluten is affecting how you feel with this plan from Dr. Mark Hyman.

The 10-Day Plan for Gluten Sensitivity

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
  • Lipstick
  • 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
  • Buckwheat
  • Quinoa
  • 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. 

This plan was originally created for Dr. Oz's Truth Tube. See how LaKisha did when she eliminated gluten from her diet and get past expert Truth Tube plans here.

Have you ever gotten to the last little bit of a vegetable or fruit and thought they only thing left to do was toss it? Or maybe you didn't get to one before it looked like it should be thrown out? Well there's no need to create more food waste! Here are two foods you can regrow right at home instead of throwing out.

Leftover Ginger

  1. Fill a bowl or cup with water and place your bit of ginger root inside.
  2. After a few weeks, watch for little sprouts to form.
  3. At this point, transfer the ginger to some potted soil. Give it plenty of space and moisture.
  4. After a few weeks, harvest your new ginger root!

Sprouted Potato

  1. Note where the sprouts (or eyes) are on the potato. Cut it in half so there are sprouts on both halves.
  2. Let the halves dry out overnight on a paper towel.
  3. Plant the dried potato halves in soil, cut side down.
  4. Small potatoes will be ready to harvest in about 10 weeks, while larger potatoes will be ready in about three to four months.

There's no need for food waste here when you know the tips and tricks to use up all your food at home. And click here to see which foods you can keep past the Sell By date!