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May 18, 2017

5 Tips for a Well Balanced Gluten-Free Diet


5 Tips for a Well Balanced Gluten-Free Diet

1- Take Advantage of Meal Preparation!

Our friend Tris from has written a fantastic guide to meal prep.

The benefits of meal prep include:

  • It’s a huge time saver
  • It’s also money saver- for other ways to stay gluten free on a budget, check out our article
  • You know that you’re avoiding any nasty gluten surprises as you know where the ingredients have come from
  • It’s a great way to develop a routine of balanced, healthy meals

Check out the rest of Tris’ article for more information on meal prep:

2- Find out what you’re missing

As you are cutting gluten-containing foods out of your diet, it is easy to miss out on some important nutrients. Try your best to avoid processed gluten-free substitutes. Talk to your healthcare professional about the right dietary choices for you, and try to become more stringent about your nutritional choices! Common deficiencies amongst those with gluten sensitivities can include:

  • Fibre– alternative sources include wholegrains such as brown rice and quinoa, dried fruit, cooked vegetables like broccoli and cauliflower, lentils, legumes and nuts and seeds. Try our Chicken and Vegetable Risotto for a good meal that’s full of fibre!
  • Iron– alternative sources include red meats, the dark meat of chicken and turkey and tofu.
  • B Vitamins– alternative sources include sunflower seeds, black beans, pulses, lentils, soy beans, green leafy vegetables, asparagus and almonds.
  • Calcium– alternative sources include non-dairy foods such as canned sardines, salmon with bones, bok choy, turnip greens and broccoli. Dairy sources include milk, yogurt and cheese. Try our Grilled Macadamia Satay Chicken for a bok choy calcium hit!
  • Magnesium– alternative sources include fruit, vegetables and pumpkin seeds.

3- Get to know where gluten is hidden

It is very easy to be misled by complicated ingredients labels or by common misconceptions about gluten-free food. Click here to find our list of common gluten misconceptions

4- Try using apps to keen you on track

You will find that there are plenty of apps that are designed to help you keep a balanced gluten-free diet, whether it is while you’re doing the weekly shopping or travelling. The following apps are user-friendly and make stress-free gluten-free living just a click away!

  • Gluten Free Eating Directory: this app allows you to search a comprehensive database of Australian gluten-free businesses by name, food type or location.
  • ORGRAN Gluten Free: this apt contains hundreds of gluten-free recipes and additional health and nutrition information.
  • FoodSwitch: this app allows you to more clearly identify what’s in the food you’re eating, to ensure you make healthier choices for you and your family. The ‘GlutenSwitch’ option ensures that you can identify when a product contains gluten.

5- Try GluteGuard

Try GluteGuard! Intended to be taken before potentially gluten-containing meals, GluteGuard is designed to be a helpful side-kick in the challenge of maintaining a gluten-free diet. Check out the following testimonials from our customers who have used GluteGuard to make sure their holiday stays relaxing and 100% gluten-free.

I call these little miracles “my freedom pills and travel marvels”! Many thanks’- Sue 2016.

I’ve been using it for a couple of months, and when travelling or at a new restaurant it has certainly made a difference. Thank you, and I’ve passed it along to others I know who suffer a gluten sensitivity’– Alex 2017.

Contributor: Georgie, Glutagen.

You might also like to check our popular tips for living gluten free with confidence post!

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