Getting Started Gluten Free

100% gluten and casein free diet as quickly as possible.

Liquid multi-vitamins every day – be certain they are gluten free with no wheat or barley grass. I recommend the Country Life multi-vitamin, but any kind will do.

Consider taking a probiotic if you have EVER taken an antibiotic.

Clean out your kitchen and cupboards – wipe out the cupboards and drawers and give away: all gluten-containing foods (check your spices too), wooden utensils/cutting boards, and toaster.

Wash your hands and fruits and vegetables before you eat.

ALWAYS carry snacks/bars/food.

If you share a home with someone who does eat gluten make a ‘gluten cupboard’ or designate a specific area in which to store those products and utensils to avoid cross contamination.

Remember that eating out is like playing Russian roulette. Even items without gluten added in are not safe from cross contamination if the kitchen still has wheat in it.

Expect to feel like you can’t get enough to eat initially. Buy and eat the best possible food you can and, as long as it’s gluten free, eat as much as you want!

Pay attention to cravings for food or other items. This can be a sign of a deficiency.

Do not eat products manufactured in a facility that also processes wheat (check product labels).

You may feel unwell when you start the diet as your body detoxifies from gluten and dairy (possible symptoms: headaches, diarrhea, fatigue, etc.). This will clear up, but may reoccur as you continue to heal.

Read and ask questions! Find information from reliable sources, join a support group, and learn as much as you can. Be aware that misinformation is everywhere.

Find a gluten free buddy to eat and shop with.

Find a healthcare practitioner that can really help you. Find and hire 1-3 functional or integrative providers such as an MD, Doctor of Osteopathic Medicine (DO), a Naturopath, an Acupuncturist, a Chiropractor, a Massage Therapist, etc.


Think about keeping a diary and/or food log.


Take a picture of yourself now and then every 3 months to track your progress.

This is going to take time and energy; be patient as your body heals.

Recommended Labs for Celiac Disease and NCGS

  • Celiac Antibody Panel (including an AGA) with a Total IgA and IgG
  • Gluten Stool Analysis from Enterolab with a Total IgA and IgG
  • *Ideally Array 3x from Cyrex Labs with a Total IgA and IgG or SIgA
  • DNA testing for HLA DQ2 (alpha and beta subunits) and DQ8
  • CBC – Complete Blood Count
  • CMP – Complete Metabolic Panel
  • Vitamin D3 Level
  • B12 and B6 Levels
  • Magnesium Level – RBC, not serum level
  • Fecal Fat Score: Enterolab recommended for this test
  • Iodine level
  • Folate level (B9)
  • Ferritin Level
  • Thyroid Panel
  • Bone Density Test
  • A Breath test for bacterial overgrowth – SIBO
  • Lipid Panel
  • ANA — Anti-Nucleotide Antibody test
  • ESR and/or CRP
  • Stool Analysis
  • Zinc level

This is a fairly comprehensive list, but each person needs to be evaluated by their primary healthcare provider to establish which tests are necessary. The highlighted lab tests above are the most important baseline tests if you are just diagnosed with celiac disease or gluten intolerance. There are other tests that can also be added, again, based on individual evaluation by your primary care provider. I do not recommend that people get any food allergy or food sensitivity testing until they have been on a gluten free diet for at least 6 months to a year.

Emergency Preparedness with Nutrient Dense Foods

List of foods to consider having in your cupboards:

  • Protein Bars, Gelatin, Jerky, Tuna, Sardines, Canned Chicken/Turkey, Protein Powders, Seaweed
  • Nuts, Nut Butters, Pumpkin Seed Butter, Chocolate Bars (80-100%)
  • Honey,* Maple Syrup, Molasses
  • Coconut Milk, Coconut Water, Dehydrated Coconut Powder, Hemp Milk
  • Fruit Bars, Dried Fruit, Fresh Fruit, Canned Fruit
  • Apple Cider Vinegar,* Baking Soda*
  • Coconut Oil,* Olive Oil, Tallow, Lard
  • Garlic,* Salt, Pepper, Turmeric, Cinnamon, Cloves, Oregano, Ginger
  • Multi-Vitamins, Prescription Medications


*Multi-Purpose items

Taking Your Gluten Free Diet To The Next Level: The Paleo Diet

 The Paleo Diet: Know and understand where your food comes from and focus on eating local whole real foods that ‘get back to the basics’.

Benefits: Can clear up lingering “gluten” issues, leads to sustainable weight loss, increased energy, clearer, and smoother skin, stronger immune system, improved sleep, fights disease, less risk of gluten exposure, overall better sense of well-being.

Foods To Avoid: Refined sugars, all cereals and grains including rice and corn, vegetable and seed oils, processed foods, legumes/beans (including peanuts), and dairy.

Foods to Eat: Organic fruits, vegetables, nuts*, seeds*, grass-fed meat, seafood, shellfish, and eggs* (* Consider avoiding these foods if you suffer from any autoimmune issues. Also consider removing all nightshades such as potatoes, tomatoes, sweet/hot peppers, eggplants, etc.)

Sourcing Quality Food: Know where your food comes from and how it was grown/raised. If you don’t have access to fresh local food do the best you can. Source organic fruits and vegetables and look for meat that is grass-fed, organic, hormone and antibiotic free.

Fat: Your body needs fat! Attempt to get a good source of fat with every meal. Including: avocados, grass fed meats, high-quality olive oil, coconut oil, nuts, nut butters, and eggs. Hemp and/or Coconut ‘milk’.

Sleep: Sleep is essential for your health. Try to get 8-10 hours of sleep every night in a darkened room.

Start moving: Walk, bend over, stretch, run, hike, yoga, lunges, etc. Just move.

Get Started: Clean out your house, go grocery shopping, take a before picture of yourself, visit the Gluten Free RN website for information, get sleep… Begin your journey to feeling great!

Keep in Contact: I am available for speaking engagements, consultations, seminars, and workshops. Contact me today for more information!

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