On this episode of the ‘Gluten Free RN,’ Nadine helps you get on the road to recovery with a gluten-free, casein-free diet. She walks you through what to expect and offers tactics that will support your success.

 Nadine breaks down the steps you should take to make your home a gluten-free space and ensure your comfort and health when you are on the go. She also talks you through how to carefully select food that is not just gluten-free, but also nutrient dense.

 Nadine explains the significance building a support system that includes a knowledgeable healthcare team and peers who’ve adopted a gluten-free lifestyle. Listen and learn how to get better, faster as you get started on a gluten-free diet!

 What’s Discussed: 

Why it is necessary to eliminate both gluten and casein

  • Microvilli that break down sucrose and lactase are first destroyed, last to grow back
  • The gluten and casein proteins are molecularly very similar
  • The body reads casein as a threat and triggers the immune system

 The particulars of taking a daily liquid multivitamin

  • Consider twice a day, morning and night (when your body heals)
  • Take with food and high-quality fat
  • Make sure it doesn’t contain wheat grass or barley grass

 How to clean your home thoroughly to remove all gluten

  • Meticulously clean out kitchens and cupboards
  • Give away wooden utensils, cutting boards, pastry cloths, rolling pins and colanders
  • Eliminate personal care products and pet supplies containing gluten
  • Wash your hands before you eat
  • Wash fruits and vegetables before eating

 Why it’s important to carry snacks with you

 The challenges of eating out on a gluten-free, casein-free diet

  • Staff may not have a clear understanding of a gluten-free diet
  • Cross-contamination risk can be very high

 How to rebuild your microbiome

  • Eat things that are alive, i.e.: sauerkraut, fermented food, kombucha
  • Especially important if you’ve ever taken antibiotics

 What to expect in the first days of going gluten-free

  • The feeling you can’t get enough to eat
  • Cravings for gluten and dairy products
  • Symptoms of illness as your body detoxes (headaches, fatigue, diarrhea)

 How to read labels to ensure gluten-free food is high-quality

  • Look for certified gluten-free labels
  • Make sure it’s also nutrient-dense
  • Nadine suggests only buying products with a maximum of five ingredients
  • Only buy products if you can picture each of the ingredients listed

 The importance of joining a support group

  • Share experiences, resources
  • People to shop and eat with

 The necessity of building healthcare team to assist with your lifestyle transition

  • Understand the baseline and follow-up labs needed
  • Might include Nurse Practitioner, MD, DO, Naturopath, Acupuncturist, Chiropractor and Massage Therapist

 The benefits of keeping a diary or food log

  • Allows practitioners to offer feedback
  • Could include pictures of any painful areas
  • Track your progress with new photos every three months

Resources Mentioned: 

Nadine’s Getting Started One-Pager



EZ Gluten Food Testing

Nima Sensor Test Kit

Connect with Nadine: 



Contact via Email

Books by Nadine:

Dough Nation: A Nurse’s Memoir of Celiac Disease from Missed Diagnosis to Food and Health Activism

Posted by Nadine Grzeskowiak, RN

Nadine is a 'food is medicine’ activist and is very proud of her work to educate all people about the power of food in health and wellness. Nadine is an expert consultant, professional speaker with over 1500 lectures to date, author of DOUGH NATION: A Nurse's Memoir of Celiac Disease From Missed Diagnosis to Food and Health Activism, podcaster, mom and former emergency/trauma/critical care nurse. Nadine is co-authoring her next book on the science of celiac disease.

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