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Going Gluten Free

going gluten free samantha eaton healthy eaton health coach charlotte nc nutrition celiac

  • Digestive issues, like bloating, gas, etc.
  • Trouble losing weight and keeping it off
  • Headaches or migraines
  • Acne
  • Skin rash, including redish bumps on the backs of arms
  • Fatigue/brain fog
  • Mood issues, like anxiety, depression, mood swings, etc.
  • Trouble digesting dairy

Any combination of these symptoms may be a big red flag that you have trouble digesting gluten. You may already know or suspect it, but if you’re feeling overwhelmed, having a hard time figuring out what to do about it or where to start… just keep reading!

When I first learned I could no longer eat gluten/wheat, immediately I felt like I had gotten punched in the stomach! I really didn’t have any knowledge of what “gluten” actually was, I just knew it meant I was going to have to change my life, and give my diet a major makeover.

I knew I didn’t want to keep feeling bloated, getting stomach pains, acne, and a couple other annoying symptoms, but had no idea where to start and felt very alone.

Immediately, I started Googling to figure out exactly what gluten was, what foods it was in, and what I could no longer eat. Oh My Goodness. It was in basically everything I had been eating all my life. Keep in mind too – vegetables and I were essentially strangers at this point. I lived mainly off of processed, artificially “fat free” foods, with my dietary staples being mostly Kraft Mac & Cheese, brownie mix, and bags of Doritos here and there.

I also learned in my research to be careful, because often times processed/packaged gluten free food is even more unhealthy for you than the gluten version, and people tend to gain weight or get sicker by eating as much of that as they did its counterparts.

This would be a game-changer.


I spent the next couple of weeks moping around feeling sorry for myself. I tried going out to eat with friends but had no idea what was safe on the menu (if there was no gluten free specific menu). I would go to the grocery store and feel so overwhelmed as I walked the aisles and looked at all of the foods I typically bought every week. I found the little section in the store labeled “Gluten Free” and checked out my options. I hadn’t heard of very many of the brands, and everything seemed so much more expensive. I wasn’t sure where to start. I knew I’d have to do some trial and error to find foods that tasted close to the foods I was used to eating.

Lucky for you, I’ve spent the last few years doing trial and error to find brands that taste best, are the most nutritious, and the best places to buy them for the least amount of money. I’ve tried the cardboard, sticky, bland, expensive versions of most GF foods, but you don’t have to! Also through experimenting, I’ve created many recipes to make old favorites gluten-free (and even healthier and tastier than before!), treats and snacks to take on the road, and made an easy cheat-sheet for eating out.

I’m here to help you make living gluten free easy – and delicious! You can experience feeling well again , and love the food you’re eating. The first step is to get educated.

What is gluten?
Gluten is a protein found in wheat, barley and rye. It’s added to things like bread to give elasticity to the dough a chewy finished texture. It’s added to things like soups and sauces as a thickening agent. Most people don’t realize exactly how many products gluten is in until they are trying to avoid it.

What is Celiac Disease?
There are generally 2 categories people fall into that can’t tolerate forms of gluten. Celiac Disease is an autoimmune disorder where the ingestion of gluten-containing foods, drinks, and products leads to damage in the small intestine. There is an immune reaction that takes place when gluten is ingested. Long-term un-diagnosed Celiac Disease can cause malnutrition, leaky gut, and other immune-related illnesses like multiple sclerosis, osteoporosis, cancer, and more.

The only treatment for celiac disease is lifelong adherence to a strict gluten-free diet. People living gluten-free must avoid foods with wheat, rye and barley, such as bread and beer. Ingesting small amounts of gluten, like crumbs from a cutting board or toaster, can trigger small intestine damage.

How do you know if you have Celiac Disease or a gluten sensitivity/intolerance?
For Celiac Disease: Either a blood test or biopsy. You must have gluten in your system for this to work.

A gluten sensitivity or intolerance is harder to determine. This can also be done through a blood test, or I like to work with my clients to pair that with a food elimination diet so they can see first-hand how eating foods containing gluten reacts to their bodies.

What grains are safe to eat when avoiding gluten?
Gluten can be found traditionally in grains (like wheat, barley, and rye) but there are some grains/flours that are safe for those avoiding gluten to consume. Look for rice, rice Flour, potato starch and flour, corn starch and flour, almond flour, quinoa, quinoa flour, amaranth, buckwheat, coconut flour, garbanzo bean flour, tapioca flour, arrowroot flour.

Read ingredient labels!
Make it a habit to read ingredient labels (for more reasons than just to see if gluten is lurking). Gluten can be found in all kinds of products such as breads, pastries, soups, gravy, soy sauce, licorice, condiments, non-dairy products, veggies burgers, herbal tea, medicines, candies, cereals, chips, hair products and skin lotions. Gluten can be found in many things, so it is important to educate yourself. Once you familiarize yourself with products that are safe it will become easier to shop for foods and ingredients.

Independent Gluten Free Diet & Lifestyle Package
[Coming Soon!]

  • Complete Gluten Free Guide (including lists of foods with gluten – including hidden sources – with alternative foods that are gluten free, best gluten free brands, cheat sheet for dining out, recipes, and gluten free snacks)

Guided and Personalized Gluten Free Support  
[Coming Soon!]

  • Complete Gluten Free Guide (including lists of foods with gluten – including hidden sources – with alternative foods that are gluten free, best gluten free brands, cheat sheet for dining out, recipes, and gluten free snacks)
  • 4 Phone meetings with me to ask any questions you would like, prepare a meal plan, etc.
  • Email and text support for 2 months