As a holiday or special occasion approaches, those who are gluten intolerant or on any restricted diet, begin to contemplate how best to avoid the pitfalls of certain “fun foods” while still enjoying their special time.

Is All Gluten-free Food Good for You?

A patient who attended our Gluten Sensitivity & Celiac Forum wrote to me about an awareness that she had after sampling the vendors’ wares and listening to all the speakers. She clearly understood that any cheating at all is unacceptable and a true hazard to her health; she learned the importance of letting us help her to fully heal her small intestine (leaky gut), and she learned that simply because a food is gluten-free doesn’t mean that it’s necessarily good for you.

Let me explain that last part: She was referring specifically to all the delicious gluten-free treats that the many local vendors were sampling at the Forum.

In my defense, I would like to state that I made sure there were also vendors sampling delicious quinoa salad, arugula salad, vegetable soup, and fresh vegetable stuffed ravioli. But, there was also an abundance of cookies, brownies, pies, and cupcakes. My patient noted that prior to her diagnosis of gluten intolerance, she would indulge maybe two or three times a year on a brownie or cupcake. But since beginning her gluten-free diet she realized that suddenly these items were an integral part of her pantry! What happened?

She fell into the trap of feeling deprived by her drastic dietary change. I’m not saying that such a feeling isn’t understandable, it certainly is. But after wallowing in it a bit it is then time to extract oneself from it and embrace all the healthy foods.

What Are Healthy Foods?

A list of healthy foods begins with:

• organic vegetables and fruits – 7 to 9 servings per day for ladies and gentlemen respectively

• beans and legumes (no soy if you please)

• good fats such as olive oil, coconut oil, fresh nuts, seeds, and avocados

• whole gluten-free grains such as rice, quinoa, amaranth, tef (if you tolerate them – some who have gluten intolerance must go grain-free until their intestines are fully healed),

• a small amount of lean, clean protein

No Need to Feel Deprived

You may notice that gluten-free brownies, cakes, cupcakes, and cookies were not present on that list. Does that mean that you should never eat them? No, let’s enjoy a treat now and again. But an occasional piece of gluten-free pumpkin pie on Thanksgiving or a slice of gluten-free cake on your birthday is not the same as a daily indulgence.

So please enjoy holidays or special occasions with friends and family and feel free to enjoy some gluten-free goodies as well. But remember to really eat in abundance the good foods listed above – they are not only naturally gluten-free but they are helpful in healing and repairing – something that those of us with gluten intolerance are much in need of. Please let me know if I can answer any questions for you.