2.23.21 Success in Eliminating a Sensitive Food

Have you been trying to eliminate gluten, dairy, or another common (or personal) food sensitivity? Eating in a new way and avoiding food that might be a big portion of your diet is a huge challenge! Here are a few tips to set you up for success:

1. Determine exactly what food or food group you are going to avoid. Look up all the words/terms used for that. (e.g. Gluten: wheat, rye, barley, spelt, kamut, durum…)

2. Read all the labels in your pantry and refrigerator. Give away or toss any and all items that contain that ingredient. (e.g. canned soup, soy sauce, cereal, protein bars, spice packets or blends…)

3. Create a menu planning out your meals for the next week. Make sure you have balanced macros and plenty of whole foods for satiety. Plan some dishes with whole foods that are free of this food. Use substitutions only where necessary. (e.g. spaghetti squash or zucchini noodles for a whole food replacement of noodles. Gluten free bread for toast or sandwiches.)

4. Don’t let yourself become overly hungry. Low blood sugar will dip self control and willpower. Have safe snacks available at work, in the car, purse, or backpack.

5. Limit eating restaurant food. Order salads or other whole foods options so you have more control over the ingredients. Ask for an allergen menu or dishes that are naturally free of your sensitivity.

Have compassion for yourself if you slip up or accidentally eat something you’re trying to avoid. DO NOT use that as an excuse to keep slipping up or delay starting. Reconnect to your WHY and make the right choice for bettering your health! You can always ask for help, but ultimately the choice is yours.