Meet Diane: Blogger, photographer and food lover. This fitness and nutrition enthusiast shares gluten-free and low-FODMAP recipes on her blog, Delicious as it Looks.
What made you decide to become gluten-free? How long have you been eating this way?
I decided to become gluten-free a few years ago after reading the book “Wheat Belly.” The book gave a convincing argument, and since I have suffered from Irritable Bowel Syndrome (IBS) for the past twenty years, I thought a diet change might help. Upon taking wheat out of my diet, I noticed that my stomach did feel better and I was less bloated. But still, I was having issues with my IBS. I discovered that what I was sensitive to in wheat was not the gluten, but the fructans. Fructans are a member of a group of foods called FODMAPs. Once I did the elimination diet and figured out what foods aren’t good for my IBS, including wheat, I started feeling great and my digestion is almost back to “normal” now!
My husband has multiple sclerosis and thought it couldn’t hurt to go gluten-free. Although there is currently very little evidence to support that a gluten-free diet is beneficial to those with MS, he does it in solidarity with me. He also has a bit of IBS and has found the way we eat has helped his digestion too. I started my blog Delicious as it Looks before going gluten-free, but I quickly adapted my blog to fit our new lifestyle. I now focus mostly on creating and adapting recipes to be low-FODMAP, which includes being gluten-free.
When I went gluten-free I did lose weight, but only because I was eating the low-carb diet recommended in “Wheat Belly.” I even did the paleo diet for a while, but ultimately decided those were not for me. I feel better eating carbs. I have more energy and digest my food better. So now I just try to eat healthy and clean, and I keep track of my food on My Fitness Pal. Going gluten-free will not necessarily help you lose weight, especially if you are eating too much processed food.
What are the challenges to maintaining a gluten-free lifestyle?
The biggest challenge to eating gluten-free and low-FODMAP is eating out, of course. Traveling is difficult too. Thankfully, a lot of restaurants these days are jumping into the gluten-free world and have many options. We usually stick to meat and potatoes when eating out. Steak and a baked potato or grilled salmon and roasted potatoes are always good choices. Don’t be afraid to talk to your sever either, to find out if it’s possible for the chef to make accommodations for you.
Any food that is gluten-free is wheat free, but not necessarily low-FODMAP, so I have to watch food labels very closely. I find a lot of great food products and ingredients in the natural foods department of my grocery store. My favorite products are Bod’s Red Mill gluten-free flours, which I use to make my own flour blends, Crunchmaster Mulit-Grain Crackers and Tinkyada brown rice pastas. For a complete list of my favorite products, visit here. Sometimes I do have to visit multiple stores to find what I am looking for. Food co-ops are a great place to find gluten-free foods and ingredients. Ordering online is also another option that I use occasionally.
I don’t eat much processed food, so I end up cooking a lot. I live in Iowa and I love comforting soups, stews and casseroles to get me through the winter months. I also love fish, roasted potatoes and salads. I tend to go for recipes that are naturally gluten-free, but I will adapt recipes if needed. I make my own gluten-free sauce in place of condensed cream of mushroom soup in casseroles and make breadcrumbs from my own gluten-free bread. There are commercial gluten-free products for these found in stores, but I prefer to make my own to avoid the FODMAPs.
What are your favorite recipes?
One of my favorite recipes that I have recently transformed from Food.com is this oatmeal pancake recipe. I replaced the flour with my own flour blend and used almond milk and the pancakes turned out beautifully! One of my greatest triumphs was coming up with this brownie recipe that is both gluten-free, vegan, as well as FODMAP-friendly.
