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This post first appeared on Piping Rock. All content is theirs. 
 
Gluten Sensitivity has recently become a profound topic of discussion in nutrition. With it has come to a wide range of Gluten-Free Diet Plans and information.
 
Statistics show that roughly 6% of the global population is moderate to severely sensitive to Gluten. However, Dr. Ford a physician in New Zealand and author of The Gluten Syndrome suggests that this number could be far higher... As much as 50%!
 
While there is still much to be learned about Gluten Sensitivity, many people have found success with Gluten-Free foods and a revamped diet.
 
If you think you have a Gluten Allergy but aren't sure, it's important to learn more about Gluten and its potential impact on your wellness.
 

What is Gluten?

Gluten is a general name for the proteins found in wheat. Gluten helps foods maintain their shape and is essentially the glue holding them together. It's often categorized into three main groups: Wheat, Barley, and Rye. However, there are other grains like Triticale that also contain Gluten.
 
These top three grains make up a huge range of foods (mostly packaged products). Below are the most commonly consumed Gluten Foods within these grain groups: 
 
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Gluten-Free Foods:

There are plenty of ways to receive a wide spectrum of nutrients in your diet without consuming any Gluten. Here's a list of foods that should make up a majority of your Gluten-Free Diet:
 
Meats and Fish: Choose lean meats, fatty fish and grass-fed beef. Stay away from fried preparation and gluten breading.
 
Eggs: Eggs are naturally Gluten-Free. Brown Eggs generally is a higher quality source of protein.
 
Dairy: Plain Dairy Products derived from milk are Gluten-Free. However, be careful of products with added ingredients or flavorings.
 
Fruits and Vegetables: All Fruits and Vegetables are naturally Gluten-Free.
 
Grains: Grains can be tricky. Quinoa, Rice, Corn, Sorghum, Arrowroot and most Oats are Gluten-Free. Make sure your grains are not cross-contaminated in a facility with Gluten if strongly sensitive.
 
Nuts & Seeds: All Nuts & Seeds are naturally Gluten-Free.
 
Natural Oils: Natural Nut Butters, Vegetable Oils and most Butters are Gluten-Free
 
Herbs & Spices: All Herb and Spices are Gluten-Free.
 
 
Fortunately, a majority of Gluten foods are packaged products made up predominantly of Carbohydrates.
 
By choosing a Hunter-Gatherers type of Diet with real foods like Meat, Vegetables, Fruits and Nuts & Seeds, you can get everything you need.
 
Though, if you choose to eat Dairy Products or Grains, always check your labels and know your ingredients to make sure that a product is Gluten-Free.
 

Gluten-Free Meal Planning

The best way to execute a Gluten-Free Meal Plan is by preparing your own food. Restaurants are accustomed to their own special preparation that doesn’t always accommodate Gluten Sensitivity.
 
Also, Gluten-Free Foods tend to be more expensive when dining out. Below is a week’s worth of Gluten-Free Meal Planning to jump start your routine.
 

Breakfast:

Option 1: Egg Whites, Avocados and Turkey Sausage
Option 2: Oatmeal with 1/4 cups of Fresh Berries
Option 3: Vegetable Omelet plus assorted fruit mix
 

First Snack:

Option 1: An ounce of Roasted and Salted Almonds
Option 2: Mix of Banana Chips and Organic Dried Bilberries
Option 3: An ounce of Organic Black Raisins
 

Lunch:

Option 1: Quinoa Salad with sliced tomatoes and Cucumbers
Option 2: Fresh Tuna and Boiled Egg Salad
Option 3: Grilled Chicken Kale Wraps with diced Carrots and Cabbage
 

Second Snack:

Option 1: An ounce of Wasabi Green Peas
Option 3: An ounce of Pumpkin Seeds
 

Dinner:

Option 1: Homemade Greek Salad with Herbed Grilled Chicken
Option 2: Honey Garlic Salmon with White Rice and Steamed Broccoli
Option 3: Hemp Crusted Baked Chicken Tenders (Recipe Here) 
 
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Supplementing Your Diet:

Aside from a clean diet, Dietary Supplements can help support your mission to go Gluten-Free. Digestive Enzymes like PapainBromelainAmylaseCellulase are great to add to your regimen.
 
It's nearly impossible to perfect your diet. If someone else is preparing your food, you may not always have a complete handle on being 100% Gluten-Free.
 
Moreover, Digestive Enzymes work synergistically to offer dynamic support. Below are a few premium options to start with if you're new to supplementation:
 

1. Gluten Digestive Enzymes:

This Gluten Digest Formula boasts an impressive blend of ingredients that offer natural daily support. It features BioCore DPP IV as well as enzymes Protease, Amylase and Glucoamylase for a synergistic effect.
 
A single Vegetarian Capsule can be taken at the beginning of any meal that contains Gluten. Perfect to take on-the-go and super convenient for any active lifestyle!
 

2. Probiotic-14 Acidophilus:

Piping Rock's Probiotic-14 Acidophilus is the ultimate source for both Probiotics and Prebiotics. It contains 25 billion active organisms from a variety of strains like Lactobacillus acidophilus, Lactobacillus paracasei, Bifidobacterium bifidum, and other beneficial strains.
 
Also, it's Gluten-Free, Non-GMO and contains no Artificial Flavor, Artificial Sweetener or Preservatives. Our Quick-Release capsules are backed by a commitment to high-quality sourcing and pristine manufacturing practices.
 

3. Digest-IT Multienzymes:

This all-inclusive supplement is a must-add to your daily regimen. Each serving is stacked with nutrients like Betaine HCL, Papain, Bromelain, Pancreatin, Lipase and more!
 
Find nature’s finest ingredients in this super-strength Digest-IT Supplement and notice the difference of quality sourcing and superior bioavailability.
 

4. Multi Digestive Enzymes:

Piping Rock's Multi Digestive Enzymes supplement is enhanced with vital nutrients and a Proprietary Probiotic Blend.
 
Each serving carries beneficial Digestive Enzymes plus Peppermint Leaf Extract for soothing support. An elite form of daily, natural Digestive Support.
 
 

Final Thoughts:

Tired of dealing with Gluten Sensitivity? By making small changes, you can make your way towards living a more comfortable, Gluten-Free lifestyle.
 
Preparing your own quality foods, from natural and unadulterated sources is the key to making effective nutritional changes.
 
Keep our Gluten Grains and Gluten-Free Foods lists with you as a guide for planning your meals and becoming more knowledgeable about your Digestive System.
 
Also, remember that no diet is perfect. Supplementation is a proactive measure that can help support you along the way. Checkout Piping Rock's vast collection of Digestive Health Supplements and find what works best for you.
 

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