Gluten Free Elimination Diet Menu Ideas

Within the past 24 hours I have had three friends ask me for tips and help in trying a gluten free elimination diet for health reasons. They wanted to eliminate gluten to see if that would improve their health and see if they have a sensitivity to gluten. I can remember like yesterday the moment when I found out that I have Celiac Disease. I was CLUELESS and made many mistakes when I started. It is HARD to eliminate gluten overnight. However to truly test your body and see if eliminating gluten will help you it is best to test it for a minimum of 2 weeks.

When I first started testing I eliminated gluten for 6 days and then ate gluten for a day. It would take my body DAYS to get over the one day of eating gluten. I talked with my Chiropractor and General Practitioner and they both suggested keeping a written food diary of everything I ate during this time so we could evaluate to see if there were other foods in addition to gluten that were also effecting me. I eventually got tested for Celiac and had a positive blood test result so I didn’t have to have the biopsy done.

I would advise you to eat a simple diet of whole foods and naturally gluten free foods when you are testing your body to see if gluten is effecting you. My suggestion would be to eat whole foods including meat, vegetables, fruit, beans, rice and nuts. I would suggest that you eliminate dairy as well and then add it back later to see if you react. Or you can continue to eat dairy and if you are still reacting then remove dairy and test that as well.

My friends asked for specific foods to avoid if you are eliminating gluten so I thought I would share that with you to help.

The following grains and starches contain gluten:

Wheat
Wheat germ
Rye
Barley
Bulgur
Couscous
Farina
Graham flour
Kamut Matzo
Semolina
Spelt
Triticale

The following foods often contain gluten:

malt/malt flavoring
soups
commercial bullion and broths
cold cuts
French fries (often dusted with flour before freezing or fried in the same fryer as other fried food)
processed cheese
mayonnaise
ketchup
malt vinegar
soy sauce and teriyaki sauces
salad dressings
imitation crab meat, bacon, etc
egg substitute
tabbouleh
sausage
non-dairy creamer
fried vegetables/tempura
gravy
marinades
canned baked beans
cereals
commercially prepared chocolate milk
breaded foods
fruit fillings and puddings
hot dogs
ice cream
root beer
energy bars
trail mix
syrups
seitan
wheatgrass
instant hot drinks
flavored coffees and teas
blue cheeses
vodka
wine coolers
meatballs, meatloaf
communion wafers
veggie burgers
roasted nuts
beer
oats (unless certified GF)
oat bran (unless certified GF)

The following are miscellaneous sources of gluten:

shampoos
conditioner
lotion
cosmetics
lipsticks, lip balm
Play-Doh
medications
non self-adhesive stamps and envelopes
vitamins and supplements (check label)

The following ingredients are often code for gluten:

Avena sativa Cyclodextrin
Dextrin
Fermented grain extract
Hordeum distichon
Hordeum vulgare
Hydrolysate
Hydrolyzed malt extract
Hydrolyzed vegetable protein
Maltodextrin
Phytosphingosine extract
Samino peptide complex
Secale cereale
Triticum aestivum
Triticum vulgare
Tocopherol/vitamin E
Yeast extract
Natural flavoring
Brown rice syrup
Modified food starch
Hydrolyzed vegetable protein (HVP)
Hydrolyzed soy protein
Caramel color (frequently made from barley)

Now are you overwhelmed? It is overwhelming and you are not alone! This is why I make the suggestion to eat a simple diet based on whole foods when you start this process and avoid purchasing packaged foods. There is no need to purchase “gluten free packaged foods” when you start this process. The gluten free breads, cereals, desserts as well as frozen foods are not necessary. They are expensive and many are not tasty. If you find out that eliminating gluten helps you then I would consider some packaged foods but there are so many healthy natural choices available.

If you are trying to eliminate gluten go with a natural diet based on whole foods and eliminate it naturally. It will be what is best for your body and you will be able to see if other foods are triggers for you. It does take at least a week (or more) to see the effects but honestly for me I started feeling like a new person within days off of gluten. As each month passed I began to feel better and better. I am now 4 years gluten free and my life is 100% better as a result. When I do accidentally get glutened it really effects me for days or up to a week now that my body is healed and pure of gluten.

What can I eat when I am eliminating gluten? We have gluten free recipes that you can use as a resource.

First of all drink as much water as possible to help flush your body of toxins. Add 1 TBSP of apple cider vinegar up to 3 times each day. This will help your digestive system for sure. I suggest in a shot glass with a couple Tablespoons of water. If possible reduce dairy or use coconut, almond or other non dairy milk products. You can also try daiya brand (dairy free).

Breakfast: Coconut Yogurt/Berries, Eggs, Gluten Free Oatmeal, Smoothie, Best Gluten Free Muffins Ever

Lunch: Chicken Salad, Zucchini Pizza Bites, Turkey Breast with Veggies, Veggies and Hummus, Salad, Baked Potato, Wendy’s Chili, Leftovers from dinner (Be careful of salad dressings and be sure to use a gluten free choice – my personal favorite is Tessemae’s)

Dinner: Quinoa Stuffed Green Peppers, Crockpot Honey Pork and Apples, Roasted Broccoli, Baked Potatoes, Roasted Apple Chicken, Apple Porkchops, Slow Cooker Whole Chicken, Roasted Cauliflower, Complete Steak Dinner in the Crockpot

Snacks/Dessert: Apple Cookies, Three Ingredient “Ice Cream“, Healthy Cucumber Snack, Blueberry and Raspberry Popsicle, Peanut Butter Banana Smoothie, Cucumber Guacamole Bites, Crispy Cocoa Rice Treats, Banana Oatmeal Cookies, Apple Nachos

Gluten Free Freezer Meal Ideas: Crockpot Chicken with Apple and Sweet Potato, Cilantro Lime Chicken, 3 Ingredient Chicken and Sweet Potatoes, Crockpot Southwest Chicken, Crockpot Sausage with Peppers and Onions, Crockpot Southwest Flank Steak, Crockpot Taco Chili, Crockpot Lime Chicken

Purchase from the store: Simple Truth Rotisserie Chicken from Kroger – this is a great go to for an easy dinner!

25 Gluten Free Main Dish Recipes

10 Gluten Free Crockpot Recipes

Reference: drperlmutter.com/eat/foods-that-contain-gluten

Melissa Jennings

Melissa is a soccer mom who has been married to her best friend for 21 years. She loves sharing recipes, travel reviews and tips that focus on helping busy families make memories.