What can I eat on a gluten dairy and sugar free diet?

A diet free from gluten, dairy and sugar should focus on healthy, whole foods including fruits, vegetables, nuts, seeds, legumes and whole grains like quinoa and brown rice . Protein sources can include wild-caught fish and organic or grass-fed meat.

What is an example of a gluten-free meal?

Chicken with stewed peppers and tomatoes is a nutritious gluten-free dinner option. This colorful dish contains protein from the chicken, vitamin C from the tomatoes, and vitamins A and C from the red bell peppers.

What are gluten-free anti inflammatory foods?

Start slowly and add more anti-inflammatory foods every week. Include a variety of beans, legumes, and soy products such as organic edamame and tofu . Snack on macadamia nuts, walnuts, pistachio nuts, pumpkin seeds, chia seeds, and flaxseeds. Increase seafood and fatty fish such as salmon, halibut, and sardines.

What is a gluten-free diet plan?

It means eating only whole foods that don't contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta . “Gluten is a protein naturally occurring in certain foods, but it can also be added to foods during processing for texture,” explains Rajagopal.

What gluten-free foods are good for lowering blood sugar?

carrots, green beans, cucumbers, squash, broccoli, cauliflower, asparagus, mushrooms, onions, peppers, spinach, cabbage, greens, and tomatoes . hummus, peanut butter, beans, and legumes. gluten free grains, including buckwheat, quinoa, millet, sorghum, and teff. unsweetened whole fruits.

What happens to your body when you cut out gluten dairy and sugar?

“When you consistently eat whole, unprocessed foods, the results are pretty amazing,” says Gilmore. “You'll see clearer skin, reduced bloating, weight loss, more energy, and better sleep . Most people don't realize how good they can really feel until they try it.”

Does peanut butter contain gluten?

Living gluten-free can be a challenge. It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods . Gluten is a form of protein found in wheat, barley and rye (2).

What does gluten inflammation feel like?

Pain. Gluten exposure may cause inflammation in those with gluten sensitivity. This inflammation may result in widespread pain, including in your joints and muscles ( 51 ). People with gluten sensitivity also seem more likely to experience arm and leg numbness.

How do you reverse gluten inflammation?

There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet . You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.

Does a gluten-free diet help arthritis pain?

“We know that certain foods are pro-inflammatory, which includes gluten-containing grains and the thousands of foods made from them,” says Rosian. “When some, but not all, people with celiac disease or gluten sensitivity eliminate these from their diet, they may find their arthritis symptoms also improve."

What are the first signs of being gluten intolerant?

Non-celiac gluten intolerance causes pain, fatigue, or nervous system issues that stem from eating gluten. The first signs and symptoms of NCGS include bloating, brain fog, depression and anxiety. Ten years ago, many people did not know what gluten was or what foods this sticky, gelatinous substance was in.

What is a gluten and dairy free diet called?

A gluten-free casein-free diet (GFCF diet), also known as a gluten-free dairy-free diet (GFDF diet) , is a diet that does not include gluten (found most often in wheat, barley, and rye), and casein (found most often in milk and dairy products).

Gluten Free Meal Plan (Lower Sugar Recipes) (2024)

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Healthy Gluten Free Meal Plan with Lower Sugar Recipes and Tips! Snacks and Meals with less than 12 grams of sugar per serving. Easy gluten free meal plan ideas to boost your health without added sugar or preservatives.

Happy 15th of of month friends! That means it’s Gluten Free Meal Plan time! If you missed last month, so check this post with Iron Rich Gluten Free Meal Plan ideas.

This Month we are rounding up recipes that are lower sugar and gluten free. Why? Well, let me explain. For one, when I started a gluten free diet (8 years ago), I kinda flipped out. I got so nervous of what I could or could not eat and ended up buying everything packaged that said certified gluten free. You know what happened? It was FULL of additional sugars and even processed ingredients. SO yes, it was gluten free, but it was not that healthy.

Secondly, when you are starting a gluten free diet, due to inflammation in the body/gut, it sometimes can be best to cut back on sugar. And by sugar, I mean excess sugar. This is just temporarily so the body can heal. That being said, if you are still training and working out a ton, you will need glycogen for the muscles.

This lower sugar gluten free meal plan are for those who either

A —> are new to gluten free and want to focus on real food gluten free choices that are naturally lower in sugar. So maybe gluten free cookies can be a treat here or there, right? haha.
B —> Want to reduce inflammation in the body so are cutting back on sugar and gluten in order to maximize nutrients.

I hope that makes sense.

Did you know that one can of soda has 50 grams of sugar? Yes, even the “gluten free natural soda” kind. That just shows how much EXTRA sugar can sneak into our diet.

All these meal ideas and recipes have around 5- 10 grams of unrefined sugar (natural) per serving or less. Which makes up to be around 25 -40 grams total of NATURAL sugar intake for the day. No (or very minimal) additives. I’m thinking that’s a WIN WIN, right?

Let’s get started. I’ll give a grocery list you might need at the end of this post.

Breakfast

Super Simple Peanut Butter Mug Cake–

Skip the honey to keep sugar low or none at all.

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Indian Spiced baked potato and egg Foil packets–

These spices are rich inantioxidants as well!

Paleo Breakfast Muffins

Uses dates as a natural sweetener!

Lower sugar Snacks

Homemade Kale Chips

Save money and all the extra ingredient that goes into store bought chips. These are great oven baked or dehydrated!

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Lunch

Fiesta Quinoa Salad Bowl

Fresh, and refreshing, this veggie filled Vegan Fiesta Quinoa Salad is a great side dish or entree!

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Chilled Artichoke Avocado Spring Pea Soup with Healthy Prebiotics

Packed with veggies that are loaded with prebiotics. This means the natural fibers and sugars in this veggie soup will actually FEED the good gut bacteria.

Chicken Salad Wraps

A dairy free meal packed with veggies and protein.

Dinners

Lime cilantro Baked shrimp

Quick, healthy, simple! Use fresh cilantro and lime to season. Great anti-inflammatory meal.

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Egg Lasagna Casserole

Egg lasagna roll-ups are your new favorite meal prep breakfast (or dinner!) that also happens to be high protein and keto. This vegetarian recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.

Gluten Free Meal Plan (Lower Sugar Recipes) (11)

Paleo Salmon Cakes

Eaten with a fork or held in your hand, these easy salmon patties come together in no time at all for a low carb appetizer or healthy addition to any meal.

This meal is super easy to make and quick. Made from leftovers. all you need is veggies, canned salmon or tuna, a touch of coconut flour or Gluten Free flour, and eggs!

GROCERY LIST:

squash
sweet potato or golden potatoes
onion/carrots/tomatoes
mango
bell pepper
avocado
frozen peas or fresh
canned artichoke (no additives)
banana
lime
fresh berries or cranberries (for the dehydrated snacks)
snap peas
leafy greens
kale
cabbage
black eyed peas
garlic/basil/cilantro
turmeric/curry
Plant protein or grass fed whey (no sugar added)
eggs
Skinless chicken breasts
Large Shrimp
Canned Salmon or skinless wild caught salmon
Optional – organic ground beef or pork for the egg lasagna rolls

STAPLES PANTRY ITEMS WILL NEEDfor this Meal plan and More!

Quinoa
Dates
nutritional yeast
greek yogurt
Chia seed
honey or maple syrup (you can use xylitol syrup if you are wanting nosugar)
coconut milk/cream/Coconut flakes
Olive Oil/Coconut Oil (cold pressed)
No sugar added canned tomatoes
Spices/dried herbs
Sea salt/Pepper
Coconut Flour/Almond Flour

If you have any questions, feel free to comment or email me. Would love feedback or more ideas for future meal plans.