How to go Gluten-Free: My Family's Story
It’s been 3 years since our family went gluten-free. And I’m so thankful we made the decision. It’s not only helped our oldest daughter (the very reason we went gluten-free) far beyond my expectations, it’s helped our entire family as well.
I’m not going to lie and say it’s been an easy adjustment. Especially when everything around us seems to contain gluten. But – in the same breath – it’s worth it and it does get easier. Three years into our gluten-free journey and I can say that it’s much easier to eat gluten-free now than it was when we first started.
If you’re new to our story, you can start here…
My family’s story of how and why we went gluten-free
Although we went gluten-free in January of 2016, our story starts about 6 months before that. London, who was 3 years old at the time, was having a ton of behavioral issues. She had a lot of anger, rage fits (far beyond just normal tantrums), and if I’m being completely honest, she was often violent towards me and herself. It literally broke my heart to see her this way.
London has always been my strong-willed baby, so that’s what I thought it was at first. But it continued to get worse and her behavior got out of control.
I was at a complete loss.
I remember Googling everything I could think of to try and find an answer as to what was going on with my toddler.
We prayed — a lot.
We went to counseling.
We tried different disciplinary tactics.
But nothing seemed to work. I was about to call the doctor to talk medication...and if you’ve been around the blog or Instagram, you would know I see medication as a last resort. I’d much rather do everything else before resorting to medication, but I was desperate.
Her rage fits continued to escalate while we were on a family vacation in Florida with my parents. Lo has become even more unmanageable and angry. I vividly remember sitting on the floor with her, holding her arms, as she screamed and tried to hit me. This lasted a couple of hours.
These episodes had become my new normal. This was the first time anyone other than my husband or myself had seen this behavior in her. But we were staying with my parents and there was no way to hide these explosive episodes.
As a family, we had intentionally been pretty isolated until this point. No one really ever saw her act out. Sure, my parents or Noah’s parents might see a small glimpse from time to time. But they identified it as her being “strong-willed.” I knew in my heart, it wasn’t just that. And I’m so glad I listened to my inner voice because I was right...it wasn’t just her strong will.
London with some gluten-free pancakes. :)
That night, after an exhausting day with London, I once more reached for Google as a lifeline. But this time I searched for something I hadn’t previously thought of: the effects gluten has on behavior. I don’t think I had ever considered it until this point. So I clicked on a few articles and that’s when I found it.
There it was, in glowing lights, the answer that eventually changed our lives. It was an article that talked about children and gluten intolerance. Every listed symptom was a match of what London was experiencing:
– stuffy nose
– chronic cough
– waking with bags under his eyes
– red ears
– respiratory issues
– constipation
– bouts of diarrhea
– headaches
– constant fatigue
– light sensitivity
– noise sensitivity
The article went on to include the following behavior problems:
– irritability
– defiance
– argumentativeness
– loud
– "rage" fits. They are like 10x worse than your basic tantrums!
– physical – hitting, kicking
– anger
– general unhappiness/sadness
– easily "set off"
My mouth hung open. It was the first time I felt some glimmer of hope. I immediately told my husband we were taking gluten out of London’s diet. He agreed completely. And we went cold turkey the next day. Mind you, we were still on vacation, and looking back now I can see why London’s behavior was so much worse...more treats, more snacks, more gluten.
For some, this might sound crazy, but within a few days, I noticed a huge difference. And within two weeks London had completely changed. It was honestly like a switch had been flipped. She seemed happier, less irritable, her tantrums were normal (those I can handle!), and her eyes were brighter.
Food is so powerful and I experienced it first hand with London. According to Dr. Axe "Gluten can actually cause significant changes in the gut microbiota — a big problem considering that our overall health depends heavily on the health of our gut.”
Research has shown that gluten intolerance (and celiac disease) is more than just a digestive problem. Gluten intolerance affects almost every cell, tissue, and system in the body. “The bacteria that populate the gut help control everything from nutrient absorption and hormone production to metabolic function and cognitive processes."
Your whole family is gluten-free?
Yes, but it wasn’t always that way. I immediately took gluten out of my diet as well to support London. Noah, understandably, was more reluctant. He ate gluten-free at home but didn’t when he was at the office or at a restaurant. I noticed a change in how I felt about not eating gluten. For me, if the only benefit I saw in removing gluten was to support London, it would have been worth it. But I was surprised to have less bloating, more energy, and no more brain fog.
Several months later Noah was doing research for me and came across an article that talked about gluten intolerance and liver disease.
But let’s back up just a hot minute to explain why that matters: When Noah was 13, he became ill with an autoimmune disease that attacked his liver. When he was 16 he had to have a liver transplant as a result of his autoimmune disease. He thankfully has had few complications and is in good health.
Noah’s story of how and why he went gluten-free
Back up almost 9 years now, and I was working at Starbucks. My husband, being the Starbucks fanboy that he is, made the most of the opportunity and came to visit every chance he could. His coffee intake more than quadrupled during my employment at Starbucks.
Along with his increased coffee consumption, he began regularly drinking specialty drinks and many processed foods that were uncommon to our diet (and he never turned down the snacks I was often able to bring home from the store).
Soon after I started working there, he began experiencing severe stomach pains. They were unique in that they always began on the right side of his abdomen and gradually moved up into his right shoulder — never the left.
We had only been married a few months, I had just moved from Iowa to California after our wedding, he hadn't been at his job long, and so we attributed it to stress. But the stomach pains began to increase with frequency and intensity. He rarely mentioned them. Usually, he just let them run their course.
Until one day he left work early to come home. He walked through the front door nearly doubled over, complaining it was the worst he'd experienced. After lying down in bed he began to experience chills that led to a fever. After calling the ER we were urged to come to the hospital immediately.
Celebrating Noah’s release from the hospital with lunch by the ocean.
After running several tests, the doctors decided to admit him overnight to monitor him. The next 48 hours were some of the scariest I've ever experienced. His health soon went from bad to worse. He began experiencing migraines so severe that his room had to be completely dark and voices kept to a whisper. I watched my husband, curled in a fetal position, as he became unresponsive. T
he doctors at our local hospital in Oxnard, California couldn't figure out what was happening. The next morning it was determined his worsening condition required the care of a larger facility. They transferred him by ambulance to Cedars Sinai in Los Angeles.
Upon our arrival, my husband came under the watchful care of a large team of doctors. He remained in the hospital for a week hardly eating. The doctors continued to run tests, but each one returned negative. Thankfully his symptoms began to fade throughout his stay.
After one week, the doctor who was leading the team monitoring Noah told us they had run out of ideas. Every conceivable test had been run and they were left scratching their heads. With no other option, they reluctantly discharged him without a diagnosis.
Finding answers and making adjustments
For the next five years, Noah made adjustments to his diet (ahem, fewer specialty drinks at Starbucks!) and lifestyle in hopes of discovering the cause. He even eliminated coffee from his diet on multiple occasions.
His symptoms never returned with such severity, but he continued to experience recurring stomach pains that would move up into his right shoulder. When the pain would subside after several hours he was left drained and would often need to nap or go to bed early.
It wasn't until my husband was helping me research for a blog post that he'd ever heard of anyone else experiencing such symptoms.
While reading through Dr. Peter Osborne's Gluten Free Society, he came across an article entitled Gluten Linked to Autoimmune Liver Disease. Three paragraphs into the article Dr. Osborne states that he commonly sees patients with liver disease who've been misdiagnosed. "Sometimes the only symptoms are abdominal and right shoulder pain." The sentence seemed to jump off the screen. For several moments my husband sat stunned staring into the computer screen.
"I commonly see patients in my office who suffer with different forms of liver and gallbladder diseases. Sometimes the only symptoms are abdominal and right shoulder pain."
With his eyes still glued to the screen, he urgently exclaimed, "Babe...I have to read this to you." As he began reading the article my jaw fell to the floor. My mind immediately raced back to the moments I sat silently in the complete darkness of his hospital room five years before. Then I thought of the countless text messages he'd sent throughout the years: "Babe, would you be praying? I'm getting another stomach pain."
For years the only thing we could think of was that his week spent in the hospital was the result of a few too many cups of coffee, too much processed food, too much stress, or some combination of it all. We were never certain of the cause, but it was the best explanation we could think of. But rather than stress or too much coffee, all these years his body has been responding to a severe gluten intolerance.
To his credit, I'd say my husband's eating habits are better than 90% of the men I know, but at first, he had a hard time getting behind our gluten-free diet. He did a good job of eating gluten-free around London as a show of support. But that's about as far as it went. But reading this article and the subsequent research brought things even closer to home.
So he took gluten out of his diet, and besides accidentally having gluten on a couple of occasions, he hasn’t had any more issues since.
Food is powerful.
Food is so powerful. It has the ability to heal or destroy our bodies. And the beauty of nutrition is that we get multiple choices a day to choose to feed our bodies well. I’m so passionate about helping women and families change their eating habits and begin to eat less processed foods and incorporate more whole foods.
I’ve seen the healing power of food firsthand through my oldest daughter and my husband. And I’m a firm believer that it matters what we eat. Even though we are gluten-free we don’t just eat something because it doesn’t have gluten in it. I still read labels to see how much sugar is in the food and what the food is made of.
Just because something is “gluten-free” does not mean it’s healthy. So don’t be fooled by that. I do, however, believe in balance and I don’t follow any fad diets. But 80-90% of what I eat is food that truly nourishes my body.
It's not an easy choice to make. But as Tony Robbins explains in Awaken the Giant Within change is sudden, not gradual. This isn't another trendy diet to try out for a couple of weeks. Going gluten-free is a lifestyle change. It gets easier with time, but it requires discipline. Once your body has been cleansed of gluten you will start to feel the rewards: increased energy, no more brain fog, improved overall health, and yes, even weight loss as a bonus.
Girl’s love when I make snack boards that are loaded with all the goods!
How do I go gluten-free?
Making the switch can seem overwhelming, I’ve been there! What do you buy? What do you look for? Will it taste good? Some things that you thought didn’t have gluten, actually has gluten in it (why?!).
You don’t have to go cold turkey as I did with London and myself. I only recommend going cold turkey if you think you or your child is suffering from any of the symptoms that I shared above.
I’d take it out completely for 3 weeks to see how you or your child reacts and write down anything that you notice. Keeping a log will be helpful, especially if a birthday party pops up and you let them have cake (or you forgot to bring a gluten-free treat). Did they act differently? What did you notice? If they are old enough they may even mention an upset stomach or not feeling well.
How has going gluten-free changed our life?
We are now three years into our gluten-free journey and at this point, it’s just second nature to us. London and now Iylee know that they just can’t have certain things. There have been tough moments when I forgot to bring a snack or a treat and we’ve had to say no to something because it had gluten in it. But we are firm on it and it’s non-negotiable. The girls know that when we say “no, it has gluten” that it’s the final answer.
London is a champ. She is so good about asking if something has gluten in it when she’s at a friend’s house or sometimes she even asks me which always makes me smile. She has really taken ownership of it and I’m so proud of her.
What is gluten?
Gluten is a protein found in wheat, barley, or rye. It provides elasticity and allows breads to rise and gives food a chewy texture.
What is gluten intolerance?
According to the National Foundation for Celiac Awareness, as many as 18 million Americans may have a non-celiac gluten sensitivity or gluten intolerance. Unlike celiac disease, gluten intolerance doesn't damage the intestine and there's no accepted medical test for diagnosis.
However, according to Melinda Dennis, RD, co-author of Real Life with Celiac Disease and nutrition coordinator of the Celiac Center at Beth Israel Deaconess Medical Center in Boston, people with gluten sensitivity may experience symptoms just as severe as those of celiac disease.
What do you do if you think you have a gluten intolerance?
I have different opinions about this than maybe a doctor so take it with a grain of salt. We didn’t get London or my husband tested but immediately saw the changes when they removed gluten from their diet. If I’m talking to you as a friend, I would recommend trying to take gluten out for 2-3 weeks to see if you notice any changes. Most of my clients notice a HUGE difference in their health when they remove gluten and follow my plans.
You can get tested, however, I’m not totally convinced that they are 100% accurate. You know your body. If you feel better after not eating gluten, yet the test says you don’t have an intolerance...who is right? The test or you?
If you do want to get tested you can contact your doctor to run an allergy test to rule out celiac disease, wheat allergy, gluten, or other possible causes of symptoms.
Is gluten intolerance the same thing as celiacs disease?
According to Gluten.org, gluten intolerance or non-celiac gluten sensitivity (NCGS), is not well defined. It is not an immunoglobulin E (IgE) nor an autoimmune reaction (as with CD, see above).
There are no tests or biomarkers to identify GS and it is still not well understood. Reactions can begin up to 48 hours after ingesting gluten and last for much longer. Gluten intolerance symptoms include diarrhea, stomach upset, abdominal pain, and bloating after ingesting gluten.
They go on to define celiac disease (CD) as a genetic, autoimmune disorder that occurs in reaction to the ingestion of gluten in genetically susceptible individuals. The reaction to gluten causes villous atrophy or flattening of the cells lining the small intestine, which can lead to malabsorption of nutrients with wide-reaching symptoms.
Common gluten intolerance symptoms
You may look at the list of symptoms I posted when sharing London’s story and think, I don’t have any of those. But here are some more common symptoms that people suffer from when they eat gluten.
Bloating
Diarrhea or constipation
Abdominal pain
Headaches
Exhaustion
Skin problems
Depression
Brain fog
Anxiety
Obviously, there are other causes of the above symptoms but it is definitely worth exploring to see if removing gluten would help. I’d much rather remove gluten than have to take a medication for headaches or any of the above symptoms. I encourage you to explore more to see if it helps lessen your symptoms at all.
Not going cold turkey?
Before you start. Change your mindset. Focus on the foods you can eat. Remember, the most nutritious foods we should be eating more of (ie. fruits and vegetables) don’t have gluten in them. Don’t get bogged down by what you can’t have. Stay positive because it does get easier.
Tips on how to remove gluten from your diet
1. Start small
You know I’m big into setting small goals and focusing on something small until you’re doing it consistently before moving on. This makes it more manageable and you’re less likely to get overwhelmed and quit. Creating small habits or goals also allows you to master them and they truly last.
2. Start with simple swaps
Choose some simple swaps to start with. Instead of buying regular bread, get gluten-free bread. Instead of buying goldfish, grab some gluten-free crackers (we love Simple Mills). Start making healthier swaps too. Start introducing more fruits and veggies for snacks. Try a few crackers, almonds, and apple slices for a snack instead of just crackers.
3. Read labels
Thankfully finding gluten-free products is much easier now. If it’s gluten-free 99% of the time there is a gluten-free label on the front of the package. Some grocery stores even have a special section for gluten-free products making it super easy to find. This will get easier too. You will begin to find your favorite brands and products to use over and over again.
4. Be your own advocate
If you’re at a restaurant, it’s okay to politely ask if they can make modifications to a meal to make it gluten-free. Or be okay turning down something because it’s not gluten-free. I’ve had to do this countless times that now it’s just second nature. But in the beginning, I used to almost feel ashamed to say no thank you to something.
5. Don’t let it keep you home
Maybe there won’t be the food you can eat at an event. If that’s the case then bring your own! Or eat before. But don’t let your food restrictions stop you from going to a party or to a friend’s house. People really do understand (or will try to accommodate)!
6. Start removing gluten from your kitchen
If you need to do this slowly, I understand. But make progress towards it. Start throwing away or at least not buying anymore of the products that contain gluten. This will make it way easier to eat gluten-free if you don’t have gluten in your house.
Questions and answers about removing gluten from your diet
I wanted to share some common questions I receive about going gluten-free. These are questions that pop up in my inbox regularly or ones that you have asked when I did a poll on Instagram stories.
I’m always more than happy to answer your questions and love helping any way I can when it comes to figuring out how to go gluten-free and navigate this lifestyle. I hope you can use this section as a resource that you can come back to when you need a refresher.
Question: What about birthday parties, dinner with friends/family, or when you go out to eat?
Answer: {Sigh}...Not going to lie. This is the hardest. And often I wonder if we miss out on things because people are afraid to have us over or don’t know how to approach it.
Birthday parties.
I ask the mom what she is providing for the party and I typically need to bring a gluten-free cupcake for London. Usually, there are snacks or something that she can munch on. I will never forget when a mom ordered gluten-free pizza just for London at a birthday party. It was a huge gesture and so thoughtful.
I found individual frozen gluten-free cupcakes at our local grocery store (Hy-Vee) that I buy when London has a birthday party to go to.
Dinner with friends or family.
This one can be trickier. We usually end up having people over more because I think people are worried about what to make. If you know of someone with a gluten allergy, just keep dinner simple. Roasted sweet potatoes, chicken, and veggies are perfect. You all know I love GOOD FOOD, but I care more about fellowship with friends. A simple meal is perfect when you get to share it with others.
Family was hard at first. My parents were 100% supportive and I think at the time my mom may have already been gluten-free {or soon after took gluten out of her diet}. Going over there I know we will have something to eat and don’t need to worry about things having gluten in it.
Noah’s family is a different story. His family is huge...he has 9 siblings and 8 are married and have kids! So it’s a completely different ball game when we go to family gatherings on his side.
And I’m not sure they really understood why or maybe they don’t believe us that gluten has such a huge affect on our bodies.
His mom has been very kind and generous and there is a little section in her pantry with only gluten-free food that the girls know they can have. I will say, with time and education, she has really come to understand more of why we decided to go gluten free. Note: If your family isn’t supportive, ask if you can bring some treats for your kids to store so you don’t always have to remember something every time you go!
I also had to make sure grandparents knew this was a non-negotiable thing. This was now a part of our life and it needed to be respected. I know this can be a touchy thing with grandparents but it’s worth it.
Eating out.
This took some time to figure out. Remember how we went cold turkey on vacation with London? The next day we went out to eat and they bring bread to the table – bread that my daughter up until that morning, was used to eating. We simply told them we couldn’t have the bread and they didn’t leave it on the table. Which avoided some tears I’m sure.
We now have a handful of restaurants that we regularly go to and know that they have some good gluten-free menus. If we are traveling or going to a new restaurant, I just look up the menu online and see what all they offer. Most restaurants have a fairly decent gluten-free menu now.
I also bring a lot of food when we travel. Snacks are something I always have on hand and I try to bring the next meal we will have when traveling. So if we will be traveling over lunch, I’ll pack us a lunch. This not only saves us money but ensures that we will be able to eat something and not have to stress about finding gluten free options.
Favorite gluten free brands and products
Below are some of my favorite gluten-free brands that I use regularly.
Gluten-free oats (Trader Joes or Aldi)
Simple Mills (love all their products)
Canyon Bakehouse (our favorite gluten-free bread)
Birchbenders (pancake & waffle mix)
Jojo’s Dark Chocolate (Use code KARA10 for 10% off!)
Made In Nature
So Delicious
Kite Hill
Justin’s Nut Butters
Coconut Bliss (ice cream alternative)
Favorite go-to gluten-free snacks?
Here are some ideas for gluten-free snacks that I enjoy.
So Delicious plain coconut milk yogurt with walnuts and berries
Apple slices with peanut butter (sometimes I add mini chocolate chips)
Veggies with hummus
Celery with almond butter
Veggies with almonds
Power bites
Is being gluten-free healthier?
Yes and no.
My answer is two-fold. It can be healthier but now with the surplus of processed gluten-free options besides the fact that gluten is not in them they are still loaded with sugar, processed ingredients, and do nothing for our health.
If you choose not to just swap everything carb-loaded (i.e. cookies, breads, pastas, crackers, etc.) and for the gluten-free alternative then yes, it can be healthier.
I always say we live a “healthier gluten-free” lifestyle. We focus heavily on whole foods and minimally eat processed gluten-free options. And if we do crackers or cookies we try to choose products that are made with quality ingredients. No, we aren’t perfect, but we try to mindfully make decisions to fuel our bodies with food that will work for us and not against us.
Gluten-free food isn't necessarily any healthier than food with gluten. Just because a food is gluten-free, the nutritional content should still be considered. Junk food is junk food even if it's gluten-free.
Keep things simple. More veggies fruits, lean meats, healthy fats and less processed foods. If you are struggling with eating a healthy, balanced gluten-free diet you can snag one of my meal plans to take all the guesswork out of eating healthy.
Do you miss certain “gluten foods”?
My brother-in-law recently asked me if there was one thing that I wished I could eat that wasn’t gluten-free? And I had a really hard time thinking of something. Sure, every once in a while something will pop up and I’m like, “Oh, that sounds good!” But for the most part, I don’t even think about it.
This has become such a way of life that I’m not really tempted by foods that have gluten in them. I’m so used to eating this way that I don’t think about food containing gluten because I don’t eat it.
Brown rice pasta (the gluten-free pasta we use) tastes just as good as regular pasta to me at this point. In the beginning, yes, I did miss it and would look longingly at something I couldn’t eat but now it rarely crosses my mind. If you’re beginning in your gluten-free journey and missing all the gluten, be encouraged, it really does get easier!
What are the best and healthiest gluten-free grains to eat?
My go-to healthy gluten-free grains are brown rice, quinoa, and oats (make sure they are gluten-free).
Quinoa is one of the healthiest grains because it has antioxidants and is high in protein and fiber. 1 cup of cooked quinoa has 8 grams of protein and 5 grams of fiber.
Brown rice is an easy substitute for white rice although both are gluten-free, white rice has little nutrient value. One cup of cooked brown rice has 4.5 grams of protein and 3.5 grams of fiber
Oats are naturally gluten-free. But please read labels because many brands of oats contain gluten because of contamination based on how they are grown and processed. Oats contain antioxidants and essential minerals and vitamins. One cup of oats contains 13 grams of protein and 8 grams of fiber.
How do I eat healthy and gluten-free?
I hear all the time how women are overwhelmed about eating healthy and switching to gluten-free. And that’s why I created my meal plans to take the guesswork and stress out of eating healthy. With my meal plans you will have all the tools you need to make simple, healthy, and delicious meals your whole family will love. Plus, a full grocery list to make your life easy and grocery shopping a breeze. You can learn more about my meal plans here.
Is it okay to be gluten-free 90% of the time?
I’m not one for rules, especially when it comes to nutrition. Everyone’s nutrition journey is going to look different. And that’s okay. If you don’t have an actual allergy or intolerance to gluten and can handle it without any physical symptoms then, sure!
This is really something personal to you and also what your body can handle. My husband cannot eat gluten, period, or he will experience severe stomach pain, so for him it’s 100%.
Strawberries & Cream French Toast Bake from the Winter 4-Week Meal Plan
What are your go-to gluten-free foods/meals that you eat most often?
See the section above about my favorite gluten-free products and brands for my go to food/snacks. As for meals, we honestly eat 99% of the meals from my meal plans because we love them and they are super easy to make.
Was it enough or do you notice more benefit cutting out dairy as well?
We definitely noticed a huge difference when we cut out gluten. However, Noah struggled with acne (like really bad) and so we decided to cut back on dairy and did notice a huge difference physically and his skin is so clear now. I would say we tend to eat 80-90% dairy free.
Favorite gluten-free tortillas that aren’t dry?
My absolute favorite gluten-free tortillas are from Siete! The ingredients are amazing and they taste so good. They are a little pricier but so worth it.
I’ve been told if you don’t have a gluten intolerance it’s actually not healthy to cut it out. Is this true?
Here’s the thing, gluten is in almost everything. I’m still shocked when I pick up something at the store that should be gluten-free but has gluten in it. Gluten is cheap so it can easily be added without costing much. It’s often used as a stabilizing agent in foods and products.
But the problem with gluten now is how it’s being processed. The way we grow wheat, process it, and even the way we eat it has completely changed in the last few generations. It’s been completely stripped of any nutrients. And if you think you’re being healthy buying whole wheat flour, think again, it’s just white flour with bran added back in.
This probably isn’t the answer you were looking for but we also have to ask ourselves who is telling us it’s not healthy? Most doctors do not know much about nutrition, just read my husband’s story...not once did any doctor at a very prestigious hospital consider his nutrition.
And if it’s from the internet, check who is writing the article. The food industry is very powerful (unfortunately) and will stop at nothing to make a profit.
Watch and listen to my review of the documentary, What’s With Wheat. In this video I also explain why we went gluten-free.
Conclusion
I hope our story inspires you and encourages you in your gluten-free journey or towards a healthier lifestyle. This blog post is meant to show you how to go gluten-free and why we went gluten-free.
If I didn’t answer your gluten-related questions, or more questions have popped up, comment below. I’d love to answer them. I know how overwhelming it can be to completely change your nutrition so I want this article to be a resource and a help. And if you have your own story of going gluten-free and the amazing benefits you’ve seen, I’d love to be encouraged and hear from you!
About the author:
Kara Swanson is a certified nutritionist and founder of Life Well Lived. She is married to her best friend and the proud mother of three. Her passion is to make nutrition simple+easy+delicious!