Ladies who are gluten-free: What does a typical day of eating look like for you?

[cjobson]

I decided yesterday that enough was enough, and in order to really find out if gluten has been the source of my bloating/gas/hormone imbalances/fatigue I decided to go gluten free for as long as I possibly can before reintroducing it and seeing how I react.

Today is my 2nd day - I don't eat bread/pasta/etc often, so the biggest hurdle for me is avoiding it in "hidden" foods. I picked up some gluten free oats, lots of tofu, and made sure that my current protein powders, Quest bars, etc are all gluten free (thank goodness that they are!). I'm curious to see what you ladies who are conditioned to being gluten-free cook on a regular basis.

In case you guys were curious, this was yesterday (first day):
B- coffee with milk, banana with plant based protein powder, PB2, almond milk
L- egg white omelette with a lot of veggies, tofu, small potato with plain greek yogurt
S- coffee with half and half, Quest bar, nature valley nut bar
D - another omelette actually lol. Same as above, plus tuna
S - 2 apples

Feeling good today! Already beginning to see noticeable difference..excited to see other changes to come

[Partyrocking]

Have you been tested for Celiacs or for wheat allergy?

For 98% of the people who think they have a problem with gluten, it's completely in their head. The other 2% have cognizable conditions.

[fitfanatic123]

Have you been tested for Celiacs or for wheat allergy?

For 98% of the people who think they have a problem with gluten, it's completely in their head. The other 2% have cognizable conditions.

but i thought that even if you don't have celiacs you could still see a reduction in bloating/gas and maybe fatigue?

[LunaLifts]

but i thought that even if you don't have celiacs you could still see a reduction in bloating/gas and maybe fatigue?

You can have a gluten sensitivity without celiacs, but if you don't have a problem with it, it doesn't do anything to cut it out. If you have bloating, fatigue, headaches, etc that stops when you don't eat it, then keep avoiding it. If you have these issues, and dropping gluten does nothing, don't avoid it, but see a doctor about those symptoms.

And of course if there's no problem, there's no need to fix it.

[itsagoodday]

Celiac checking in Good luck to you in figuring out what's wrong! I know what it's like to feel like crap and not know why. Took me over 15 years to get a diagnosis.

Yesterday was probably a pretty standard day for my diet. I also can't have dairy, in case you're wondering where that is. If I could have it, I would.

Breakfast: cooked amaranth, cashews, blueberries, bananas

Lunch: eggs with zucchini and red peppers and Udi's millet-chia bread (I am addicted to that BTW)

Dinner: roast beef, sweet potatoes, cabbage

Assorted snacks: usually seeds, nuts, chocolate chips (lol) or Purefit protein bars

[canjad80]

I'm temporarily gluten-free, but it's a side effect, not the goal I'm participating in a challenge that involves a strict Paleo diet for 8 weeks, which eliminates gluten by default...and sugar, caffeine, alcohol, dairy, potatoes and everything else that's good in the world!

I change up my dinners, but the rest of my daily meal plan is pretty much the same from day to day.

B - Fruit & protein smoothie
L - Baked chicken breast and steamed veg (usually carrots, green beans and broccoli)
S - Nuts and fruit or veg
D - Protein & veg (at the moment it's lamb stew with mashed cauliflower)
S - Omelette with spinach and either smoked salmon or crab leg meat

[IrishLassie78]

In a similar boat here. Weird digestive issues here too so I decided to try a process of elimination thing to find the issue(s). Eliminated dairy first, which didn't help much, so I've gradually added that back (except straight up milk because I hate it), and am now eliminating grains as a whole, and at some point will gradually add them back in, gf grains first. So here's what today is looking like for me:

Breakfast: Porridge I make with 1/3 cup shredded coconut, 2 tbs flax meal, 1 scoop of protein (usually either PES snickerdoodle or Quest salted caramel), and hot water, coffee w/coconut milk

Lunch: Salad made with baby spinach, homemade barbacoa, shredded cheese, and grape tomatoes, toasted homemade coconut flour bread, piece of Green & Black's 85% dark chocolate

Snacks: Coffee w/coconut milk, homemade vanilla yogurt, dried pineapple

Dinner: Probably rotisserie chicken, broiled broccoli (hhhhhnnnnnggg... drizzle it with olive oil, toss with sea salt, garlic powder, and red pepper flake, broil until browned), sweet potatoes (the white Japanese ones... they're awesome) with butter and pumpkin pie spice.

I will say I have had less digestive problems (still some, but not nearly as bad) and the bloating is gone where a few weeks ago I looked 4 months pregnant. I'll keep this up through the end of February and then start adding things back in one at a time, starting with gf oatmeal, because I love oatmeal and it's really the only thing I actually miss.

[cjobson]

You can have a gluten sensitivity without celiacs, but if you don't have a problem with it, it doesn't do anything to cut it out. If you have bloating, fatigue, headaches, etc that stops when you don't eat it, then keep avoiding it. If you have these issues, and dropping gluten does nothing, don't avoid it, but see a doctor about those symptoms.

And of course if there's no problem, there's no need to fix it.

I haven't been tested for any allergies, just figured that I'd give the elimination diet a shot after looking up gluten sensitivity symptoms and basically fitting the majority of them to a tee. I figured my stomach problems (IBS, etc) could be due to stress, but after looking at the other symptoms I've been convinced enough to give this a try. Hopefully it's only a mild sensitivity, if anything.

Those 3 meal plans look delicious! I'm especially relieved to hear that the Quest salted caramel protein powder is GF....been thinking of caving and finally splurging on that giant container because I heard that it's so good. All the more reason to do it

IrishLassie, sounds like we're in the same boat! I was glad to not be allergic to dairy since it's a big staple of mine, I still drink Lactaid milk though (I do feel much better on it as opposed to regular milk).

I tried my GF oatmeal this morning, it was very tasty!

[Masmich]

I haven't been tested for any allergies, just figured that I'd give the elimination diet a shot after looking up gluten sensitivity symptoms and basically fitting the majority of them to a tee. I figured my stomach problems (IBS, etc) could be due to stress, but after looking at the other symptoms I've been convinced enough to give this a try. Hopefully it's only a mild sensitivity, if anything.

Those 3 meal plans look delicious! I'm especially relieved to hear that the Quest salted caramel protein powder is GF....been thinking of caving and finally splurging on that giant container because I heard that it's so good. All the more reason to do it

IrishLassie, sounds like we're in the same boat! I was glad to not be allergic to dairy since it's a big staple of mine, I still drink Lactaid milk though (I do feel much better on it as opposed to regular milk).

I tried my GF oatmeal this morning, it was very tasty!

I decided to go gluten free after being diagnosed with ulcerative colitis. I had a snowball effect with my health two years ago and was given a medication to take for the rest of my life for the ulcerative colitis. I didn't even realize I had more symptoms until I went gluten free. It's a long story as to how I got diagnosed and went gluten free but I was given a book to read by my physician called "Grain Brain" by a neurologist Dr David Perlmutter, MD. He's got a cookbook and a updated book out as well. Anyway since going gluten free I have no issues and I've cut my medication in half. The only reason I haven't stopped completely is because I'm waiting to discuss stopping with my GI specialist first to help monitor the effects, In case your interested. By the way it's not in your head! My daughter is gluten free as well now and no longer has bad eczema or stomach issues.

[cjobson]

I decided to go gluten free after being diagnosed with ulcerative colitis. I had a snowball effect with my health two years ago and was given a medication to take for the rest of my life for the ulcerative colitis. I didn't even realize I had more symptoms until I went gluten free. It's a long story as to how I got diagnosed and went gluten free but I was given a book to read by my physician called "Grain Brain" by a neurologist Dr David Perlmutter, MD. He's got a cookbook and a updated book out as well. Anyway since going gluten free I have no issues and I've cut my medication in half. The only reason I haven't stopped completely is because I'm waiting to discuss stopping with my GI specialist first to help monitor the effects, In case your interested. By the way it's not in your head! My daughter is gluten free as well now and no longer has bad eczema or stomach issues.

That's amazing!! I feel like if I do have the sensitivity I'm not going to believe how crappy I really felt for so long. I've been battling some IBS lately, and the bloating/gassiness was really getting to me. That, plus the hormone imbalances I've struggled with over the years (no periods, or are extremely irregular...). I also heard that keratosis pilaris was a big symptom, which I've been trying to conquer all my life. Apparently gluten allergies can lead to KP commonly on the back of the arms, which I've had forever and nothing has gotten rid of it.

Day 2 is down!
Breakfast - GF maple oatmeal (yum, couldn't tell the difference), PB2, plant based vanilla protein, almond milk, coffee with lactaid milk
Lunch - protein pancakes (mashed banana, PB2, chocolate whey, egg substitute, 1 egg, almond milk) and chobani yogurt
Snack - coffee with half and half, pear, vanilla whey with PB2/almond milk to make a spread
Dinner - egg white omelette - lots of veggies, tuna & tofu, large red potato, plain greek yogurt mixed w/ powdered ranch dressing
Snack - 2 apples, some justin's chocolate hazelnut spread

I obviously love my PB2

Tomorrow is gonna be tricky for dinner - I'm doing my overnight shift, and usually we get takeout from some place, usually pizza/Mexican/Chinese....if I have time I might pick up a GF meal from somewhere before I go over (can't bring anything myself since I go straight from school so I can't really have food sitting in my car).

[VO2Maxima]

Worth reading: https://www.washingtonpost.com/natio...acc_story.html
And: http://www.celiaccommunity.org/celiacmd-fodmaps/

Here is the study: http://www.gastrojournal.org/article...702-6/fulltext

"Generally, NCGS is viewed as a defined illness, much like celiac disease, where gluten is the cause and trigger for symptoms. In such a case, it would be anticipated that removal of gluten from the diet would lead to minimal symptoms and subsequent exposure to gluten would lead to specific triggering of symptoms. The results of the current study have not supported this concept. First, some of the patients were not minimally symptomatic, despite apparent adherence to and previous considerable improvement on a GFD. Reduction of FODMAPs in their diets uniformly reduced gastrointestinal symptoms and fatigue in the run-in period, after which they were minimally symptomatic. Secondly, in 2 double-blind, randomized, placebo-controlled, cross-over trials, specific and reproducible induction of symptoms with gluten could not be demonstrated."

[rockangel]

You can have a gluten sensitivity without celiacs, but if you don't have a problem with it, it doesn't do anything to cut it out. If you have bloating, fatigue, headaches, etc that stops when you don't eat it, then keep avoiding it. If you have these issues, and dropping gluten does nothing, don't avoid it, but see a doctor about those symptoms.

And of course if there's no problem, there's no need to fix it.

Yep, that is how my daughter is. And the docs said that she doesn't have celiac's but she has to follow a celiac diet.

I don't know why anyone would voluntarily follow gluten free without a medical reason. Its not the easiest lifestyle and makes no sense if it does nothing for you.

My kid is even allergic to "healthy" foods, and people don't understand that yes carrots and bananas really will make her ill.

OP, I would have an allergy test done just to cover all the bases. You never know, we have about 3 pages of things my kid is allergic to beyond gluten and it has made a world of difference for her.

[Masmich]

Op, probiotics are also a good way to keep your gut healthy and perhaps keep the bloating and stomach issues under control. I believe the GI tract is weakened by gluten and this is the root cause of other issues. The GI tract is referred to as the second brain because this is where the nutrients are absorbed. With a damaged GI the nutrients aren't absorbed as efficiently. The gluten free diet really isn't that difficult to follow. There are many great healthy alternatives. This is just my opinion and experience. To me and my family it's not a "fad diet" it's our reality.

[coconuttree2009]

IBS is normally a result of some other condition - it could be gluten intolerance, candida, SIBO, SIYO, slow motility, vagus nerve damage, IC valve malfunction, etc.

Gluten, dairy and sugar elimination as well as low FODMAP diet helps with the symptoms but does not treat the condition that causes IBS in the first place.

The only way to find out what is causing your gastric distress is to get tested.

[coconuttree2009]

Op, probiotics are also a good way to keep your gut healthy and perhaps keep the bloating and stomach issues under control. I believe the GI tract is weakened by gluten and this is the root cause of other issues. The GI tract is referred to as the second brain because this is where the nutrients are absorbed. With a damaged GI the nutrients aren't absorbed as efficiently. The gluten free diet really isn't that difficult to follow. There are many great healthy alternatives. This is just my opinion and experience. To me and my family it's not a "fad diet" it's our reality.

Not always. Probiotics are not recommended for people with SIBO.

[cjobson]

Worth reading: https://www.washingtonpost.com/natio...acc_story.html
And: http://www.celiaccommunity.org/celiacmd-fodmaps/

Here is the study: http://www.gastrojournal.org/article...702-6/fulltext

"Generally, NCGS is viewed as a defined illness, much like celiac disease, where gluten is the cause and trigger for symptoms. In such a case, it would be anticipated that removal of gluten from the diet would lead to minimal symptoms and subsequent exposure to gluten would lead to specific triggering of symptoms. The results of the current study have not supported this concept. First, some of the patients were not minimally symptomatic, despite apparent adherence to and previous considerable improvement on a GFD. Reduction of FODMAPs in their diets uniformly reduced gastrointestinal symptoms and fatigue in the run-in period, after which they were minimally symptomatic. Secondly, in 2 double-blind, randomized, placebo-controlled, cross-over trials, specific and reproducible induction of symptoms with gluten could not be demonstrated."

IBS is normally a result of some other condition - it could be gluten intolerance, candida, SIBO, SIYO, slow motility, vagus nerve damage, IC valve malfunction, etc.

Gluten, dairy and sugar elimination as well as low FODMAP diet helps with the symptoms but does not treat the condition that causes IBS in the first place.

The only way to find out what is causing your gastric distress is to get tested.

Thank you guys for this awesome info. The FODMAP study is definitely interesting - describes a lot of what I feel and a lot of what I eat as being high on the FODMAP scale.
My bloating has substantially decreased, and the IBS symptoms definitely did lessen - but I did have a fairly big salad for dinner last night (first salad in a few days, I usually eat one at least 1x a day) and my gassiness did kinda come back...ugh. My love for salads might very well be the issue after all, but the fact that eliminating the gluten and already seeing some relief is definitely a point to consider.

[VO2Maxima]

the fact that eliminating the gluten and already seeing some relief is definitely a point to consider.

Keep in mind that there is quite a bit of overlap with FODMAPs and gluten, which is why a lot of people think they are gluten-sensitive when in actuality it is FODMAPs causing the problem. Let me throw out this example..let's say there's a person who is having gastric distress who loves grilled cheese and eats them several times per day. She assumes she's gluten sensitive, so she stops eating grilled cheese, and her problems mainly resolve, so she decides the problem is gluten and calls the problem solved. However, she still has issues occasionally...one time after drinking a protein shake, and once after her friends went out for ice cream. It's so rare that she writes it off as just one of those things, and continues to avoid gluten...never once considering that she might be able to handle gluten just fine and that it's actually lactose that could be the culprit. Anyway, it could be the same deal with FODMAPs and gluten for a lot of people who think they are gluten sensitive...due to the overlap, eliminating foods that contain gluten helps their issue, since many of those foods also contain FODMAPs, but they still occasionally experience symptoms...specifically after ingesting foods that contain FODMAPs (but no gluten).

[cjobson]

Keep in mind that there is quite a bit of overlap with FODMAPs and gluten, which is why a lot of people think they are gluten-sensitive when in actuality it is FODMAPs causing the problem. Let me throw out this example..let's say there's a person who is having gastric distress who loves grilled cheese and eats them several times per day. She assumes she's gluten sensitive, so she stops eating grilled cheese, and her problems mainly resolve, so she decides the problem is gluten and calls the problem solved. However, she still has issues occasionally...one time after drinking a protein shake, and once after her friends went out for ice cream. It's so rare that she writes it off as just one of those things, and continues to avoid gluten...never once considering that she might be able to handle gluten just fine and that it's actually lactose that could be the culprit. Anyway, it could be the same deal with FODMAPs and gluten for a lot of people who think they are gluten sensitive...due to the overlap, eliminating foods that contain gluten helps their issue, since many of those foods also contain FODMAPs, but they still occasionally experience symptoms...specifically after ingesting foods that contain FODMAPs (but no gluten).

Yeah, this is what I've been suspecting as well, especially since wheat/gluten/etc is a part of FODMAPs....I had some gas issues yesterday so I'm extending the "elimination" to pears, apples, and onions...those are 3 that I eat very often and, of course, could be the heart of the problem (I had a yogurt, and 2 pears, along with some red onion yesterday). Which sucks because I love them but oh well. :/ (I should try eliminating garlic as well but...I'm Italian...so I'll do that in a last-ditch attempt which would probably come with full FODMAP elimination, lol).

The FODMAP list is disheartening to read...all my favorites ): But at least I have some hope for a concrete answer now.

[IrishLassie78]

Yeah, this is what I've been suspecting as well, especially since wheat/gluten/etc is a part of FODMAPs....I had some gas issues yesterday so I'm extending the "elimination" to pears, apples, and onions...those are 3 that I eat very often and, of course, could be the heart of the problem (I had a yogurt, and 2 pears, along with some red onion yesterday). Which sucks because I love them but oh well. :/ (I should try eliminating garlic as well but...I'm Italian...so I'll do that in a last-ditch attempt which would probably come with full FODMAP elimination, lol).

The FODMAP list is disheartening to read...all my favorites ): But at least I have some hope for a concrete answer now.

Have you tried peeling the pears and apples? I can eat them if I don't eat the peelings. If I eat the peeling it's game over

[FallenAngel80]

When I was in my mid-20s I suddenly started experiencing severe abdominal cramps when I ate things like pasta and porridge. I think my insides ended up being so irritated that most things were upsetting me and I lost weight unintentionally because foods were going straight through me. After a couple of years of buying gluten-free products I started to get severe pain and bloating when I had my morning cereal with milk. I finally went to my doctor who advised me to eat 'normal' food for six weeks after which point they tested me. I was surprised when they said I did not have gluten or dairy intolerance, because I was in so much pain. The doctor ended up diagnosing me with IBS.

Since then it's been a trial and error exercise of which foods upset me. White onions give me severe bloating and pain so I avoid those - even sauces in jars which contain onions set me off. Spicy foods upset me too so I have to go easy on chilli powder! After years of eating gluten-free oats I tried some 'normal' ones a month or so ago, but reacted badly to them straight away, so I'm sticking to gluten-free oats. But, I'm not sure it's gluten that upsets me as there are some breads I can eat which don't upset me - white bread bloats me but I eat a seeded bread (smaller-sized slices) and I am fine on this. I can eat cheese, but icecream/cream tends to upset me and I drink lactose-free milk.

Like others have said, perhaps get tested and go from there. It might be about testing certain things out and seeing how you get on. Be aware that there are products which are marketed specifically as 'gluten free' where their normal brand counterparts are actually gluten free anyway. For example, a supermarket here sells 'gluten free' tomato sauce but we have plenty of 'normal', cheaper brands which don't contain gluten.

That list of FODMAP foods is really helpful, I'd not heard of it before

[likeafish]

Iirc, you're pre-med. Wouldn't your distant future self be pro seeing a doctor, and anti self-diagnosis and self-treatment without the right education? Like so many people have said, get tests done, it's going to be the quickest way to solve your issues.

[cjobson]

Just checking in -- just wanted to give an update.
I did add some wheat back into my diet over the weekend (mostly because I was at two parties, and figured what the heck, I'll see how I react). No crazy reactions that I can note, which is great.
I began avoiding onions, unpeeled pears and apples, and even raw carrots. So far with those out I am a LOT better. Seems like I'm fine if I peel the apples, the pears I'm still a little iffy with I think (I don't think I peeled the one I ate though, I just cooked it so it was soft and figured that'd be sufficient but...not really...lol).
I think those are the main source of my bloating/gas/IBS issues. None to note as of eliminating them. I had a salad with some red onion in it last night which didn't set me off...I think my biggest problem is eating a TON of raw veggies, which is hard on my system. Still gonna stick with the gluten free oatmeal in the morning and such though, since I feel good on it...but like I said, I don't think wheat is really my issue now. (Thank god!)

Thanks so much for bringing up the FODMAP thing - huge eye opener. A lot of those foods are my problem foods!