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Gluten-free – but done right: how to make smart swaps?

When you find out you're gluten sensitive, one of the first steps is "going free." Many people immediately throw out everything made with wheat, barley, or rye flour and fill their carts with pre-packaged gluten-free breads, cookies, and pastas. But the real secret isn't in the labels — it's in smart, mindful substitutions.

Don't just eliminate, learn to use new ingredients!

A gluten-free lifestyle isn't just about restriction — it's an opportunity to create a new, healthier balance.

The goal isn't to replace everything with "free-from" bakery products, but to choose more nourishing, natural ingredients instead.

What can you replace and how?

🟢 Instead of bread and pastries:

  • Buckwheat flour, millet flour, chestnut flour — perfect for making nourishing homemade breads.
  • Sliced sweet potatoes or steamed vegetables can also replace bread in some meals.

🟢 Instead of pasta:

  • Zucchini "spaghetti" (spiralized)
  • Buckwheat or millet pasta (store-bought gluten-free options are the easiest)
  • Glass noodles made from mung beans or sweet potatoes — but in moderation

🟢 Instead of wheat flour:

  • Almond flour, chestnut flour, oat flour (certified gluten-free)
  • Buckwheat or millet flour — great for baking or thickening sauces

🟢 For breading or coating:

  • Ground flaxseed, sesame seeds, crushed walnuts or almonds
  • Quinoa flakes or gluten-free oat flakes

🟢 As a side dish:

  • Millet, quinoa, buckwheat, chickpeas, lentils, wild rice
  • Pumpkin, parsnip, or celery root — if you're craving something vegetable-based

What to watch out for in the store?

✅ Don't be fooled by the "gluten-free" label – it doesn't automatically mean healthy! Many such products are packed with sugar, starch, and additives.

✅ Choose naturally gluten-free ingredients instead of industrial substitutes.

✅ Don't try to replace everything at once – your meals will be simpler and more nourishing if you don't attempt to recreate your entire "old bread-based" diet.

In the end: it's all about finding a new balance

A gluten-free diet is not a punishment. When done right, it can be more nutritious, varied, and healthier than before.

Get to know new ingredients, try new recipes, and find what truly works for you — your body and mind will thank you for it.

Don't face your symptoms alone!

Reach out to me with confidence – I'm Edit Milisits, a gluten-sensitive mom of two through IVF and a conscious eater. As a nutrition consultant, I help you uncover the root cause of your problems and find the right solution together.