One way I try to manage inflammation in my gut, due to IBS, and skin, due to rosacea, is through a low-gluten or gluten-free diet. Based on the results of a blood test, I do not have celiac disease, so I can eat some gluten. But because I frequently experience stomach upset or hot cheeks and flares, I definitely have a gluten sensitivity or intolerance.
My low-gluten journey initially felt overwhelming and impossible. First of all, I love bread, cake, and cookies, so part of the barrier is due to my own preference. Second of all, while low-gluten and gluten-free options abound these days in grocery stores and coops, they are pricier than regular items, creating a financial barrier on top of grieving over not being able to eat a baguette or croissant (le sigh).
But, dear reader, I made a few adjustments to both my attitude and my budget to accommodate more low-gluten and gluten-free options, which helps keep inflammation in check and makes for a more pleasant quotidien lifestyle. I’ve also tried some gluten-free baking, from brownie muffins for dessert to raisin and pecan quick bread for breakfast or a snack. And I do eat some gluten, I just balance my meals throughout; if I have toast for breakfast, that’s my gluten quota for the rest of the day.
This post shares some photos of low-gluten and gluten-free finds at the store as well as ideas for gluten-free meals all day.
Le Petit Déjeuner
Low-gluten and gluten-free breakfast ideas include:
- Oatmeal with chia seeds, almond butter, and maple syrup (low-FODMAP alternatives to peanut butter and honey, respectively)
- Greek yogurt with berries, granola, and maple syrup
- Scrambled eggs with salsa and a touch of shredded cheese
Lunches that are low-gluten or gluten-free could be:
- Gluten-free wrap with sliced turkey, sliced cucumber, shredded carrots, greens; piece of fruit; potato sticks
- Vegetable or tomato soup; piece of fruit; gluten-free crackers or quesadilla made with corn tortillas
- Brown rice bowl with chopped chicken breast, shredded carrots, sliced tomatoes, chopped nuts, berries, oil and vinegar dressing
Options for dinner include:
- Pork chops; sweet potato fries; applesauce
- Grilled chicken breast; Greek-style green salad with Kalamata olives, tomatoes, cucumber, and feta cheese or Greek green beans
- Chili; gluten-free cornbread muffins; green salad
Le Dessert et les hors-d’œuvres
As they say, life in uncertain; eat dessert first! Some low-gluten or gluten-free desserts and snacks:
- Apple slices with almond butter (a low-FODMAP alternative to peanut butter)
- Plain Greek yogurt with maple syrup (a a low-FODMAP alternative to honey)
- Dark chocolate, which would never betray me by containing dairy or gluten!
Have you recently reconsidered your diet?
Merci for reading and please subscribe and share!
À votre santé,