Just because you are cutting out gluten doesn’t mean you have to go grain-free. Some people cut out the majority of grains from their diet, just so they can be sure there is not some wheat or gluten variation they are eating. On the other hand, quinoa, gluten-free flours, buckwheat and gluten-free breads and grains are available to swap out instead of eating wheat, rye, barley, spelt and other gluten-containing grains.

Avoiding processed foods in general will keep you gluten-free for the most part. Also, if you don’t know where a food item came from or how it got to your plate, it may be best to pass on it. Think cross-contamination.

There are other simple and healthy food swaps that not only keep gluten from causing health problems, but they also bolster your overall health and wellness. Consider the following swaps that promote a healthy body and mind.

  • Choose corn instead of flour tortillas
  • Dump the pretzels for popcorn or a handful of seeds or nuts
  • Collard green wraps replace bread-based sandwiches or flour wraps
  • Lettuce or Swiss chard replace wraps and bread as well
  • Portobello caps instead of bread or buns
  • Spiralized zucchini or spaghetti squash in place of pasta
  • Quinoa pasta is also available as a replacement for pasta
  • Baked zucchini chips or fries instead of french fries
  • Tamari in place of soy sauce
  • Ditch the granola bar for a Luna bar (all Luna bars are now gluten-free) Or make your own granola bars. You can find my recipe here: Granola Bars
  • Replace salad dressings with coconut oil, extra-virgin olive oil, apple cider vinegar and lemon juice.

Remember, you can replace any food that contains gluten or wheat with any fresh, unprocessed fruits, vegetables, berries, nuts and seeds.