The health benefits of a gluten free diet

gluten health

A gluten-free diet is essential for anyone suffering from celiac disease. Celiac disease is a serious illness that cannot be cured and can only be controlled with a strict gluten-free diet. Maintaining this diet requires careful attention to the ingredients in everything you buy or use, as well as a careful approach to preparing and cooking the right dishes to avoid any cross-contamination problems.

Even very small amounts of gluten can bring on symptoms such as diarrhea, constipation, or a bloated stomach. In the long term, complications from non-compliance with the diet could be more serious if you’re sensitive to gluten.

The main ingredients to avoid are wheat, barley, and rye, which can trigger an autoimmune response in the gut and can prevent efficient absorption of nutrients from food. Fortunately, it’s easy to check the ingredients in most foods thanks to government labeling requirements.

While studies are still underway to establish the effects, whether negative or positive of gluten, here are some of the claims currently being investigated.

Faster recovery time

If you’re a weightlifter or an athlete, then you might be interested to know that ditching gluten could reduce your recovery time. It is however, somewhat questionable whether a gluten-free diet will shorten recovery time for everyone. Today, there are more and more gluten-free “recovery” drinks and foods on the market. That’s good news for celiacs sufferers.

Improved intestinal motility and function

Clinical studies show that people with gluten intolerance are more prone to various digestive problems, such as irritable bowel syndrome (IBS). The solution is to start a gluten-free diet that does not contain certain whole grains.

Less overload of the immune system

When your body’s iron intake is too high, your immune system does not function at an optimal level. This can make your body more vulnerable to infections and diseases. Overloading the immune system does not cause any symptoms, so it is essential to have certain blood tests done to determine if you have any. While there are different effective ways to reduce the amount of iron you consume, one way is to change your diet. This includes starting and maintaining a gluten-free diet.

Reduced systemic inflammation (SI)

This is one of the most frequently cited benefits of a gluten-free diet. Although the process of SI is quite complex and technical, it can lead to several undesirable conditions that result from a weakened immune system.

To counter the process of inflammation, experts recommend that people with SI start eating a diet that is strictly made up of whole foods and plant-based foods. They often recommend that people with SI also eat diets that are free from certain substances, including casein and gluten. Such steps can provide an efficient and inexpensive way to determine the causes of your IS problems.

Improved absorption of nutrients from food

A highly cereal-based diet appears to create negative influences on the body’s ability to absorb nutrients from food. For example, a diet rich in gluten can cause celiac disease, which can damage things called villi, which are contained in a person’s intestinal lining.

What is the result? Researchers are still determining the pros and cons of gluten consumption, and its overall effects on weightlifters and athletes.
However, what they have discovered that those with gluten intolerance should definitely consider starting a gluten-free diet. Such a diet can offer several health benefits, including those mentioned above.

Some people who are not medically diagnosed with celiac disease may still decide to follow a gluten-free diet, believing that this will help them manage their weight and lead a healthier lifestyle. The most important factor for nonceliac people is the maintenance of a healthy and balanced diet and not necessarily one that excludes gluten. A celiac must strictly adhere to gluten avoidance for life. This requires a lot of effort and commitment, which will be difficult for many newly diagnosed people.

It is very important to discuss with your doctor or dietitian how to maintain a healthy and balanced diet and at the same time, make sure it is suitable. In some cases, doctors may recommend taking supplements such as calcium because people may be prone to developing bone conditions such as osteoporosis.

It should always be remembered that people who do not follow the religious diet do not necessarily immediately experience unwanted symptoms, but this will damage the lining of the small intestine, which in itself can cause nutrient malabsorption.

How to host a gluten free Barbecue that your friends and family won’t hate

gluten free barbecue how to

Barbeque season is quickly approaching, and while for many that’s a reason to celebrate, if you’re gluten sensitive it could be a sad day. Many BBQ foods simply aren’t friendly to people with celiac’s, and it can be hard to make your family and friends understand that.

However, you can easily take matters into your own hands by throwing your own gluten free barbecue! So, in this article, we’ll be talking about how to host a party that even your non-gluten sensitive friends and family will love!

Choose Foods That Are Naturally Gluten Free

One of the biggest gripes people have with gluten-free eating is that the substitutes are not always the best. So, set yourself up to win here. Choose foods which naturally don’t use ingredients with gluten.

I’d skip the hamburgers and hot dogs since they require bread and go straight for the BBQ instead. Chicken and ribs are naturally gluten free, and there are many great gluten free barbecue sauces you can get that your guests will be familiar with!

Main Courses and Sauces


  • Chicken
  • Ribs
  • Bratwurst
  • Steaks
  • Salmon
  • Shrimp
  • Kabobs


  • Sonny’s BBQ
  • Stubb’s
  • Bullseye
  • Sweet Baby Ray’s
  • Some Jack Daniel’s
  • Bone Suckin’ Sauce
  • Huntz BBQ
  • KC Masterpiece
  • Kraft BBQ Sauce

Side Dishes/Snacks

  • Corn on the cob
  • Homemade Potato Salad
  • Homemade Coleslaw
  • Grilled Veggies
  • BBQ Beans
  • Broccoli Salad
  • Grilled Sweet Potatoes
  • UTZ Gluten Free Chips
  • Meat + Cheese Kabobs
  • Santitas Tortilla Chips
  • Dean’s French Onion Dip
  • Salad Bar
  • Twice Baked Potatoes
  • Grilled Asparagus




  • Vodka Lemonade
  • Mojitos
  • Strawbery Daquiris
  • Angry Orchard Hard Cider
  • Ipswich Ale
  • Captain Morgan
  • White Claw Hard Seltzer
  • Sangria
  • Stone Delicious IPA
  • Ghostfish Brewing


  • Ice Tea
  • Coca Cola
  • Blue Sky Sodas
  • Powerade
  • Lemonade
  • Arnold Palmer
  • Beck’s NA Blue Lager
  • Brewdog Vagabond Ale
  • Kopparberg Cider
  • Water

Assure Your Guests That They Don’t Need To Bring Anything

Try to assure your guests that you’ll be providing everything for the barbecue, so as to avoid contamination with gluten filled foods. Most guests will be fine with this, but some people feel it’s rude to not bring something for the host.

If this is the case for you, then try to request that they bring something that’s specific and easy to get which is also gluten free. For example, you could ask them to bring some liquor, or a food item which is naturally gluten free, like a watermelon.

This ensures that there are no hurt feelings, while also making sure that you don’t have to be in contact with gluten products.

Be sensitive of other people’s food issues

You wish people would be sensitive to your needs right? Well, you should do the same for them! When creating the menu for your barbecue party, try to include some options that will allow people on low-carb, vegetarian, or vegan diets to mix and match and not feel left out.

This can be as easy as adding a salad bar, which will allow them to build a plate that’s acceptable for their diet. Guests can forgo protein, or carbs depending on their needs, and they’ll remember that you thought of them.

It’s also a good idea to keep sauces and toppings, like butter and cheese, separate from the main food items. This allows people to add them if they want, or pass on them if it doesn’t fit in their diet.

Keep Bugs Out Of Your Party Without Pesticides

Did you know that some people believe that pesticides are actually to blame for the woes of celiac’s sufferers? Some researchers are trying to build a link between glyphosate, and gluten sensitivity. While the findings are not yet confirmed, it’s worth using a natural pest control solution for your yard rather than nasty bug sprays anyway.

The best way to control pests in your yard that’s friendly to the environment and your body? A mosquito trap. These devices use no poisons. Instead, they attract bugs using things like heat, CO2, etc. Then they capture them in a net or water basin.

If you live in an area that’s particularly bad for mosquitoes, it’s a worthwhile investment, and it can quickly thin out the local swarms without exposing you to pesticides which may or may not be making your gluten sensitivities worse.

Should your pets be eating gluten free too?

should your pets go gluten free too?

There’s a big focus on gluten free eating right now for people, but what about for pets? If eating a gluten free diet is so healthy for you, is it good for your pets too? Maybe.

Many pet foods are filled with unhealthy carbohydrates and other fillers that make dogs and cats fat. In fact, 60% of cats and 56% of dogs are considered to be obese.

However, many of these pets also have another issue: they are allergic to the foods that they are eating. Dogs and cats have food sensitivities just like people, but unfortunately, they can’t tell us when they feel bad.

These allergies usually manifest themselves in the form of upsets stomachs, causing diarrhea and vomiting. Dogs and cats who are allergic to their food could also spend a good deal of time itching, scratching themselves raw and losing hair in the process.

What exactly causes these allergies?

While it’s hard to pinpoint it exactly and it’s different for every animal, the first things to go are wheat, corn, and grains of any kind. Does your dog have a gluten sensitivity? It’s possible.

But what can you do? If you thought finding gluten free people food was tough, wait until you spend your day reading dog food ingredients! Pretty much every grocery store brand is immediately eliminated for containing unhealthy garbage.

However, there is hope, and pet food manufacturers are waking up to the fake that people just don’t want to feed their pets junk! There are brands that are healthy for pets out there. Mervin the Chihuahua’s owner had this to say about the issue..

“It can be tough to find a good food for your pet. Really tough. I looked forever to find a good food for Mervin. I looked at so many brands and all of them were just.. filled with junk. We finally settled on something that he could eat in the Halo brand. He no longer vomits up his meals or has constant stomach upset. You just have to due your research before buying anything and put in the work of finding a food that agrees with them.”

So, what exactly should you avoid if you believe that your dog has a gluten sensitivity, well, the same things that you avoid in human foods! That includes flour, wheat, and brewer’s yeast, but you should also add corn to your list, because it’s a sure sign that you’re looking at a low-quality dog food.

Instead, focus on higher quality foods with clear ingredient lists. Avoid any “mystery” ingredients, because these will only bring you trouble. The less ingredients the better here.

How feeding your pets a gluten free diet can help YOU

However, swapping your dog or cat to a gluten free diet not only helps them, but it could also help you as well. Some people are very sensitive to trace gluten, and eliminating any of it in the home could greatly aid your health.

Airborne gluten is a thing, and if you are particularly sensitive, then handling items containing gluten like flour, or even dog food might end up entering your digestive tract somehow.

Need some recommendations for a gluten free pet food?

Need a recommendation for a gluten free pet food brand? Here are a few ideas for you that could make you and your pet’s lives just a little bit better.

  • Ollie Dog Food

Ollie’s premium pet diets contain no fillers, corn, soy, or wheat. That makes it the perfect choice for a gluten free pet owner. These are also some of the healthiest dog diets around, and they’re our top choice if you need a fantastic gluten free pet food. Use this link to get 50% off your first box.

  • Bluebuffalo

Need an affordable dry pet food that is grainfree? Blue buffalo has a wide degree of availability, and it’s a favorite with many pets. It’s not horribly expensive, but it also doesn’t use cheap ingredients like many grocery store brands do.

  • Halo Gluten Free Pet foods

If your pet frequently has an upset stomach, then Halo is a great brand to try. Our guest commentor uses this food for their dog, who previously had frequent digestive issues with other pet food brands, even seemingly good ones, like Merrick. Halo is affordable, high-quality, and they have a couple of gluten free flavors as well.

In closing, if your dog or cat is not already on a gluten free diet, then you should consider making a switch. It could be a fantastic investment in both your and their health. Be aware though that it may take time for your pet to get accustom to their new food, and give it at least 14 days before jumping right to another brand. As this could cause them to have stomach issues.

Best restaurants for gluten free diets

best gluten free resturants

Living a gluten free life is tough enough, but it becomes even tougher when you have to find restaurants that cater to your diet. The good news is, that society is become more aware of gluten sensitivity, and that means that more restaurants, even chain ones, are offering gluten free options! Here are some of the ones most likely to be in your city.

Chik Fila

Chik Fila offers some gluten free options that you might consider if you need a quick bite or you’re going there with friends! This article from the company explains which food items are gluten free there.

PF Changs

Craving some chinese food but having a hard time finding something that fits in your diet? PF Changs has a gluten free menu that may help you out! It’s also a good place to go for dinner with family and friends who aren’t gluten free without feeling like you’re making a fuss.

California Pizza Kitchen

California Pizza Kitchen clearly marks their gluten free items on their menu, making it easy for you to choose a meal that will be kind to your digestive tract. Have a look here.


While a place like IHOP might not be the last place you think of when you think gluten free, the truth is they have a decent selection! They’ve added gluten free pancakes, waffles, and burgers to their menu, among other options. Plus, they’re everywhere, so it makes it easy to find something to eat if you’re out with family or travelling where gluten free choices are not great. Here’s their gluten free choices!

Bonefish Grill

Looking for a menu that’s a little more substantial? Bonefish grill has a large menu of gluten free items for you to choose from. While most places have one or two edible items for people with gluten sensitivity, bonefish grill has an entire gluten free menu, which is nice.

Outback Steakhouse

Similarly to Bonefish grill, Outback also has a full gluten free menu! Many of their normal menu items are already gluten free, which includes the seasonings that they use and most of their sides. Have a look at the full gluten free menu here.

Cheddar’s Scratch Kitchen

One of my new favorite chains. They’ve got a fantastic menu of regular items, but they’ve also got a great gluten free offering too! Great place to go with family and friends, because they’re affordable and have something for everybody.

Legal Seafood

Legal Seafood has many gluten free options which are marked on their menus for easy browsing. My only gripe is they don’t make it easy to see the menus online, and they seem to differ for each location.

Five Guys

If you’re craving a burger and you don’t mind not having a bun, then five guys is a good choice. While they don’t have gluten free bread options, their fries are safe, and they’re great about avoiding cross contamination.

Cracker Barrel

While cracker barrel doesn’t have a dedicated gluten free menu, they do make it easy to see which specific items are safe to eat. Plus, cracker barrel is absolutely everywhere, making it an easy place to eat when you’re tired and hungry on the road.

Ruth’s Chris Steak House

Ruth’s Chris offers an excellent gluten free menu. They have a nice selection of steaks and seafood, and they make it easy to find a great meal that won’t make you sorry for it later.

The Cheesecake Factory

The Cheesecake Factory has a few gluten free options on their menu, but you must request it when you order to make the substitution. Sadly, only one of their cheesecakes has a gluten free substitution.

Gluten Free Snacks To Try Today

best gluten free snack foods

Living a gluten free life often comes with sacrifices. Unfortunately, many of these sacrifices involve your favorite snacks. Going to parties, work events, or even the grocery store can be tough.

The good news is that gluten free has gotten more media attention in the past few years. This means a greater availability of gluten free foods for sufferers of gluten sensitivity.

No, these aren’t the healthiest gluten free foods out there, but sometimes you need to indulge a bit. So, here are our top when it comes to so good, yet so bad, gluten free snacks.

Cosmo Creations Gluten Free Onion Rings

gluten free onion rings sour cream and onion

Have you been missing the delicious crunch of of sour cream and onion snacks? Well, then this could be your fix. These tasty treats are gluten and GMO free. The sour cream and onion flavor is also vegan! They also make some gluten free caramel corn products if you’d like those as well. Read the ingredients list and buy here.

Barbara’s Cheese Puffs

gluten free cheese snacks

These Cheetos alternative are gluten-free, and made with cheddar and blue cheese (yum!). However, they also have other flavors available like white cheddar and jalapeno. Check these out here.

Udi’s Mug Cakes

gluten free cake

Wishing for a tasty brownie that won’t take you forever and a ton of ingredients to make? Well, Udi has answered. These mug brownies are tasty, and you can whip one up in about 60 seconds.

They’re moist, chocolaty, and oh so tasty. They have several different flavors too, including brownie, blueberry muffin, and cinnamon coffee cake. See the available flavors here.

Bob’s Redmill Oat Bars

gluten free breakfast bars and snack bars

Looking for a quick and tasty on-the-go breakfast option that’s also gluten free? Bob’s Redmill has a great breakfast bar product that could fit the bill.

They’re super convenient, and you can get them in lots of flavors, like peanut butter banana, peanut butter and jelly, apple spice, chocolate, and coconut. Pick some up on Amazon.

SunTropic’s CocoRolls

gluten free coconut wafer

Both gluten and dairy free, these tasty snack rolls are wafer based. These make a light, yet very tasty sweet treat or snack, and you can eat them guilt free. These coconut wafers come in espresso, salted caramel, and original flavor for your snacking pleasure. Check these out at this link.

East Bali Cashews

gluten free flavored nuts cashews

While nuts are gluten-free in their natural form, it can be hard to find flavored ones that are. Once you start adding barbeque, sweets, and all other manner of things, gluten free normally goes out the window.

However, East Bali Cashews gives you all the tasty protein of natural nuts, but with some gluten free flavorings too. These come in cacao, coconut, and chili lime flavors. Here’s where to get them.

Snyder’s Gluten Free Buffalo Pretzels

Super flavorful and free from troublesome gluten. These are an excellent substitute for traditional buffalo snacks, and they make a great addition to your lunch.

They’re also pretty easy to get a hold of, because Snyder products are available in most grocery stores. Plus, it’s something the rest of the family won’t groan about eating! Get some here.

Annie’s Rice Crispies Treats

gluten free rice crispy alternative

Are you a fan of Rice Crispies treats? While rice is gluten free, sadly, the treats are not. They often contain other ingredients which are not friendly to those with gluten sensitivity.

The good news is that Annie’s makes a great alternative that is totally safe. You can check these out at this link and give them a try.

Utz chips

gluten free chips and snacks

If you’ve found out that your favorite brand of chips is off limits, don’t fret. Utz makes a lot of great potato chip flavors which are perfectly acceptable on a gluten free diet!

They have regular chips, cheese balls, caramel popcorn, cheese curls, corn chips, and many other snack varieties available in gluten free versions! You can see their selection here.

Black Forest Gummy Bears

gluten free gummy bears and candy

Looking for a sweet treat that’s also gluten free? These black forest gummy bears could really hit the spot. These are honestly the best gummy bears I’ve ever had.

They offer a nice selection of flavors, and they’re a convenient snack to take with you. These are also really juicy and not chewy like some fruit snacks are. Pick up a box of them here.