At BUTIfit, we strongly encourage a Gluten-Free diet as the BUTI way of eating. We have found it to be the best and most effective way to eliminate processed foods from your diet, increase your energy levels, lose weight, and achieve the best BUTI-body possible.
First things first: What is gluten, anyway?
Gluten is a protein composite found in foods processed from wheat, barley, oats and rye. It is an elastic protein, meaning it’s sticky: You can think of it as the glue (glu-ten) that holds all your favorite bakery confections together—everything from baguettes to beignets get their flaky, doughy, fluffy, chewy texture from the little gluten particles binding their flour base to all the other ingredients.
So what’s the problem?
The gluten protein can damage your digestive system, preventing your body from absorbing the nutrients in the foods you eat. This “glue” like protein attaches to the villi in your digestive tract and makes digestion very difficult. This is where the unwanted symptoms of bloat and weight gain come into play.
How can I know if I’m sensitive to Gluten?
Gluten sensitivity or intolerance, once thought to be rare, is now believed to affect 1/3 of the population. Common symptoms of both celiac disease and non-celiac gluten intolerance involve indigestion, bloating, diarrhea, fatigue, nausea, headache, swelling, skin rash, nutrient deficiency, bone density loss, irritability, depression and sometimes no symptoms at all. A gluten free diet provides protection against the gluten protein and its potentially toxic effects on the body.
Is Gluten-Free for me?
At Buti, we believe eliminating gluten from your diet is essential. You do not have to be officially diagnosed as “gluten intolerant” (or celiac) to experience the countless benefits of removing gluten from your diet. So go ahead and get started on your gluten free lifestyle and begin feeling more energy, less bloat, and improved weight loss today! For those a little more curious, we will be hosting a “Go Gluten Free” challenge for BUTI members very soon so stay tuned for that!
How do I get started eating Gluten-Free?
Focus on whole, naturally gluten-free foods and you will be amazed and how great you look and feel! Follow the simple lists below and trusted websites as resources forgetting started and going deeper.
Final word about Gluten-Free from Bizzie and MC:
We understand that making lifestyle changes can be challenging, especially at first. Remember as with any lifestyle change, it may take a little research and planning on the front end but with a little practice living gluten free will become second nature and the results are so worth the effort – trust us. We are here for you every step of the way. If you are a BUTIfit member, stay connected on the community page for more support and tips.
All our love and support,
Bizzie & MC
Your Simple Gluten Free BUTI Guide*
*Below are a list of our BUTI favorites and naturally Gluten-free foods remember to choose organic whenever possible.
Vegetables: Unlimited. ALL veggies are gluten free. Artichokes Arugula Asparagus Avocado Bean Beets Broccoli Brussels sprouts Cauliflower Cabbage Carrots Celery Corn Cucumber Eggplant Garlic Green beans KaleLettuce Mushrooms Okra Onions Parsley Peas
Fruits: All fruits are gluten free. Acai, Apples, Bananas, Blackberries, Blueberries, Cantaloupe, Carobs, Cherry, Kiwis, Kumquat,Lemons, Limes, Orange, Strawberries.
Meat and Poultry: Beef, Buffalo, Chicken, Duck, Goat, Goose, Lamb, Pork, Rabbit, Turkey, Quail, Veal, Venison
Fish: all kinds.
Other Protein Sources: tofu (most are GF), Protein Powder (we use VegaSport), bean and legumes (if digested properly for you).
Dairy and Eggs: At Buti we recommend dairy in very limited quanity, if any. Often times gluten and dairy sensitivities go hand in hand. Cheese (choose hard cheeses like Parmesan) Eggs, Milk, Greek Yogurt.
Grains: limit to 1-2 servings per day. We choose: Almond flour, Brown rice, Flaxseed, Millet, Quinoa, Rice. Experiment with which Gluten Free grains work best for you.
Condiments: tomato paste, tahini, jam, honey, maple syrup ,cocoa, all kinds of vinegars (except malt)
Fats & Oils: Olive oil, flaxseed oil, safflower oil, grape seed oil, sunflower oil, avocados (yes a fruit but also a great source of healthy fat)
Miscellaneous: All herbs, spices, nuts,and coconut, almond or rice milk.
For sandwiches: try wraps made brown rice tortillas or better yet, lettuce wraps.
If you want even more info on all things Gluten Free check out one of our favorite gluten free resources here. Or follow this link to read “55 ways to Enjoy your Gluten Free Diet”, a great blog post by MC’s Nutrition School.