Gluten Free 101

As a sequel to my previous dairy blog post – I wanted to provide a list of my favorite gluten-free alternatives that have made my life easier without sacrificing taste.

Gluten-free diets are often recommended for people with a variety of medical conditions such as celiac disease, non-celiac gluten sensitivity (NCGS), IBS, Chron’s Disease, Ulcerative Colitis, constipation, and other gastrointestinal issues. Gluten is a protein found in wheat, barely, and rye. Being gluten-free and being wheat free are different, and people in these groups will have different rules and guidelines from each other. Further, recent research indicates a gluten free diet for some people with pelvic pain with diagnoses such as endometriosis .

The literature on the benefits of a gluten free diet is growing at a rapid pace. Inflammation, hybridization of wheat plants, other farming practices, and the growing rate of autoimmunity in the United States all may contribute to the issues with gluten we are seeing today. However, there can be some downsides to a gluten-free diet if it is not right for you.

Gastrointestinal upset can increase muscle pain and tension. Diet can play a role in bowel and bladder dysfunction directly and sexual dysfunction indirectly. What is your primary issue and how can it be treated?

I spend a lot of time explaining to patients the possible connection between gastrointestinal upset, muscle pain, bowel/bladder disfunction and sexual dysfunction. With the patient’s specific goals in mind, I often collaborate with nutritionists or dietitians – a team approach to successful treatment.

Choosing to restrict your diet is a decision that should not be taken lightly. Nutritional needs, gastrointestinal effects, intolerances and mental health/value of experiences should be taken into consideration –definitely consult a medical professional before making this choice.

As per my dairy blog, it’s not unusual for a friend or family member to ask me for tips as I eat a 100% gluten-free diet. (A disclaimer on my list of go-to’s and recommendation: I have other dietary restrictions which I will address in a future blog post – this may be why something you really like isn’t on this list.)

Please remember - This is not medical advice – I’m simply sharing my favorite gluten-free alternatives in one place!

My Go-to gluten-free replacements

Tortillas

Jicama Wraps - Trader Joes – Found in the vegetable refrigerator, these thinly sliced “wraps” have the consistency of an apple. This makes for a pleasant crunchiness with your tacos.
Almond flour Whole Foods brand tortillas – Whole Foods - Although it has been a long time since I ate a flour tortilla, these taste like the real thing to me.
Seite brand tortillas and tortilla chips

Pizza

Cappello’s frozen pizza – Whole Foods – This is a grain free pizza option that is also corn free. Cappello’s products are almond flour based. They even make a Keto option now.

Pasta

Cappello’s frozen pastas – Whole Foods – Also grain free and almond flour based. These pastas only take 90 seconds to cook in boiling water. If you cook them for 95 seconds, they are GROSS!!! So be careful and remember to time them accurately when trying this out.

Cookies

Sweet Loren’s ready to bake cookies – Whole Foods - You would never be able to tell these are gluten free when they come out of the oven! You can also eat these raw because they are egg free. They don’t taste very good if you keep them in the refrigerator overnight after baking them– so I advise eating all the ones you make.

Cereal

Catalina Crunch – Whole Foods – This is a keto option and is mostly made of pea and potato flours. They claim to be grain free – but there is corn in the ingredients list which is considered a grain by most people (including me).

Bread

Knead Love bread – I get this at the union square farmer’s market on Wednesdays and they are in Brooklyn on Saturdays. They also ship nationwide! They are a fermented, 100% gluten free sourdough bread. They also make other tasty treats! The first time I bought their bread I ate half a loaf in one sitting – and it did not spike my blood sugar AT ALL. This is the best thing since sliced bread.

This recipe for keto and vegan “bagels” is also a stable for me. There is a TON of fiber in these and can really help if you are also working towards improving bowel health. I sometimes recommend this to my patients as a part of their bowel routine and success in physical therapy.

The brand “Simple Mills” is generally speaking one of my favorite gluten alternative brands. They are almond flour based and have very few ingredients. They are also corn free which is important to me (this could be a whole blog post on its own!). They make chips, crackers, baking mixes, frosting, and more – I always pick this brand if they are selling something I am looking for

Eating out

Most of my patients know – I love to try new restaurants but I am unwilling to compromise on being 100% gluten free. If there is a specific type of restaurant you are missing due to being gluten-free or worried about missing out on – I promise you I can find you an alternative in NYC.

Find me Gluten free app – this app is basically Yelp for people that can’t have gluten. This hasn’t been the most helpful for me in NYC because we have so so many options for gluten free eating that we don’t need this app, but when traveling outside of the city this could be a game changer.
Gluten free globe trotter – when I first moved back to NYC I didn’t know where to start on the restaurant list. This blog is an excellent resource for gluten free eating in the city. This list is for dedicated gluten free facilities. I have a personal list of places where I feel comfortable eating that expands upon this!

Gluten Free 101

As a sequel to my previous dairy blog post – I wanted to provide a list of my favorite gluten-free alternatives that have made my life easier without sacrificing taste.

Gastrointestinal upset can increase muscle pain and tension. Diet can play a role in bowel and bladder dysfunction directly and sexual dysfunction indirectly. What is your primary issue and how can it be treated?

Choosing to restrict your diet is a decision that should not be taken lightly. Nutritional needs, gastrointestinal effects, intolerances and mental health/value of experiences should be taken into consideration –definitely consult a medical professional before making this choice.

Please remember - This is not medical advice – I’m simply sharing my favorite gluten-free alternatives in one place!

My Go-to gluten-free replacements

Tortillas

Jicama Wraps - Trader Joes – Found in the vegetable refrigerator, these thinly sliced “wraps” have the consistency of an apple. This makes for a pleasant crunchiness with your tacos.

Almond flour Whole Foods brand tortillas – Whole Foods - Although it has been a long time since I ate a flour tortilla, these taste like the real thing to me.

Seite brand tortillas and tortilla chips

Pizza

Cappello’s frozen pizza – Whole Foods – This is a grain free pizza option that is also corn free. Cappello’s products are almond flour based. They even make a Keto option now.

Pasta

Cappello’s frozen pastas – Whole Foods – Also grain free and almond flour based. These pastas only take 90 seconds to cook in boiling water. If you cook them for 95 seconds, they are GROSS!!! So be careful and remember to time them accurately when trying this out.

Cookies

Cereal

Catalina Crunch – Whole Foods – This is a keto option and is mostly made of pea and potato flours. They claim to be grain free – but there is corn in the ingredients list which is considered a grain by most people (including me).

Bread

This recipe for keto and vegan “bagels” is also a stable for me. There is a TON of fiber in these and can really help if you are also working towards improving bowel health. I sometimes recommend this to my patients as a part of their bowel routine and success in physical therapy.

Eating out

Most of my patients know – I love to try new restaurants but I am unwilling to compromise on being 100% gluten free. If there is a specific type of restaurant you are missing due to being gluten-free or worried about missing out on – I promise you I can find you an alternative in NYC.

Find me Gluten free app – this app is basically Yelp for people that can’t have gluten. This hasn’t been the most helpful for me in NYC because we have so so many options for gluten free eating that we don’t need this app, but when traveling outside of the city this could be a game changer.

More questions on how this holistic view could help you to reach your goals? Call us at 929-269-2505, or email us at info@solsticept.com today for a free 15-minute phone consultation or to make an appointment with one of our specialists!