30-Day Gluten Detox

Whether you regularly feel blah or struggle through serious brain fog, you know something needs to change. For some women, that means booting gluten from their diet. If you need to change how you feel, here’s a 30-day gluten detox to jumpstart your journey.

Gluten, a protein found in wheat, barley and rye, can have a significant impact on those with Celiac Disease, a condition in which gluten inflames the small intestine’s lining. But the protein also affects those with gluten sensitivity. Those with a sensitivity don’t experience intestinal damage, but gluten does trigger uncomfortable problems, including [1, 2]:

  • Digestive issues, including belly bloat, gas, constipation, or diarrhea
  • Brain fog
  • Fatigue
  • Joint pain

If you suspect foods with gluten are impacting your health and well-being, always speak to your doctor for a proper diagnosis.

To start a gluten detox, remove all wheat, barley, and rye foods from your diet. First, begin by going through your kitchen and pantry to eliminate foods with those ingredients.

It’s essential to read food labels, but be aware that cross-contamination in production facilities can contaminate non-gluten foods with the protein. Also watch out for sneaky foods, like sauces, gravies, and condiments, that may contain hidden sources of gluten.

When you want to start a gluten detox, it’s critical to focus on eating a menu that emphasizes whole or minimally processed foods. Eat fruits, vegetables, lean protein, healthy fats, and gluten-free grains like quinoa, millet, or amaranth.

Tips to Make Your Gluten Detox a Success

  • Drink plenty of water throughout the day to curb gluten food cravings.
  • Eat three small meals and two gluten-free snacks daily to eliminate cravings for unhealthy snacks.
  • Exercise regularly to stimulate the lymphatic system to remove toxins naturally.
  • Consume proper portions of foods with healthy fat or lean protein, like eggs, avocados, or olive oil, to satisfy the appetite.
  • Eat probiotic-rich foods, like Greek yogurt or soft cheese, to help the intestinal tract get back on track.

Gluten-Free Breakfasts

Gluten-Free Pumpkin Apple Muffins
Kale & Orange Smoothie
Sun-Dried Tomato & Egg Muffins
Sweet Potato Pancakes
Breakfast Quinoa

Gluten-Free Lunches

Quinoa & Chickpea Salad
Two-Bean Vegetable Toss
No-Mayo Chicken Salad
Spinach and Quinoa Salad with Feta and Dill
Clean Eating Cobb Salad

Gluten-Free Dinners

Slow Cooker 3-Ingredient Glazed BBQ Chicken Breasts
Skinny Zucchini Pasta & Baby Spinach
Blackened Sockeye Salmon
Tangerine Grilled Tuna
Skinny Bell Pepper Pizza Boats

Gluten-Free Side Dishes

Sweet Potato Sticks
Dijon Roasted Cabbage
Pan Roasted Brussels Sprouts with Shiitakes and Smoked Paprika
Roasted Asparagus & Peppers
Green Bean Casserole

Gluten-Free Snacks

Bell Pepper Candy
Southwestern Kale Chips
Veggie Platter with Pesto Hummus
Tzatziki Yogurt Sauce
Baked Apple Chips

 

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Resources

[1] WebMD

[2] Beyond Celiac