meat and veggies

Getting Started on a Gluten-Free Diet EP013

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