top of page

Gluten Free Survival Guide

"I just don't feel well"

The food you eat can create inflammation in your body.

Inflammation = Pain

The usual culprits are

  • Gluten

  • Dairy

  • Sugar

  • Stress

  • Mold

  • Toxins

Simply put, gluten is a protein found in certain grains, it acts like glue that holds food together and gives it a stretchy quality. If you have ever made pizza dough or bread you will know what I mean. It’s also what makes bread and cakes light and airy.

What are the signs I could be sensitive to gluten?

  • diarrhoea or constipation

  • bloating

  • weight loss

  • wind

  • fatigue

  • abdominal cramps

  • headaches or migraines

  • aching or painful joints

  • rashes

  • depression

  • anxiety

How do I know I am sensitive to gluten? The simple way to find out is to remove it from your diet for a period of time. It can take up to 3 months to eliminate the gluten proteins from your body, so ideally aim to keep gluten out of your diet for 3 months, and notice how you feel. This is an easy way to heal your own body.

For some people if you have a sluggish digestion the culprit could be something you ate 2-3 days ago.

You can download this food / mood diary and start to notice how you feel after eating certain foods.

Click on the link below to download a single page pdf that you can then use over the next 30 days to connect your dots.

Lets Connect the Dots
Download PDF • 76KB

Or you can buy this 30 day Connect The Dots Booklet directly from me for $10.00.


  • Wheat

  • Barley

  • Rye

  • Spelt

Found in foods like

  • bread

  • crackers

  • biscuits

  • cakes pasta

  • even beer

Be cautious as gluten can be present in so many products. You need to become a bit of a detective initially and read food labels carefully. Gluten can creep in where you least expect it.

What Can I Eat?

Gluten free foods have come a long way over the years.

  • Eat naturally, meat, fruit and veg.

  • You can replace bread with a gluten free alternative, Thoroughbred is a local producer and they even do a great sour dough option.

  • Rice crackers or rice cakes can replace crackers.

  • Gluten free flour can be used instead of regular flour, though you will find a lot of baking won’t turn out the same as using regular gluten flour. Below is a gluten free flour recipe from Sally Holland who has written a great gluten free cookbook called Goodbye Gluten, it makes great gluten free baking. Gluten Free Flour Mix

  • The simplest option is real whole food like meat and veg.

Simple Steps to Success

  • Become good at reading labels, gluten is present in so many processed foods.

  • Replace wheat flour with gluten free flour.

  • Pre plan your meals - meal planning is a great way to save time and set yourself up for success.

  • Prepare meals on the weekend

  • Make a shopping list

  • Let your friends and family know you are going gluten free and why so they can support you.

  • If eating out have a look at the menu prior most places have gluten free options, if you are unsure call ahead and ask what options they have for gluten free diners.



bottom of page