Navigating the New Four Food Groups with a Food Allergy or Intolerance
Focus on the following grains and starches if you have a gluten intolerance:
- Oats (find the GF ones, Bob’s Red Mill is a common brand)
- Quinoa
- Rice: brown, wild, etc.
- Gluten-free pasta
- Buckwheat
- Millet
- Corn
- Potatoes
- Sweet potatoes
- Amaranth
Load up on other legumes if you have a soy intolerance:
- Beans: black, kidney, lime, pinto, white, mung, adzuki, garbanzo
- Lentils: red, green, black, yellow, brown, French
- Peas: snow peas, snap peas, garden peas
- Rice milk or almond milk, fortified with vitamin B12, calcium, and vitamin D, instead of soymilk
Eat a Variety of vegetables:
- Dark leafy greens are a good source of calcium, with a more absorbable form than cow’s milk
- Broccoli (made up of 33 percent protein!) and other cruciferous vegetables like kale, cabbage, and cauliflower have anti-cancer fighting properties
- Eat the rainbow of veggies: red peppers, yellow squash, carrots, beets, spinach, tomatoes, sweet potatoes, onions, and others
Fill up on fruits:
- Eat any and all fruits you like – the more variety in colors the better
- Think yellow, orange, blue, green, and beyond
Note: It is important to supplement with vitamin B12 or a multivitamin.
Resources:
The Gluten-Free Vegan by Susan O’Brien
WholeGrainsCouncil.org/Whole-Grains-101/Gluten-Free-Whole-Grains
Vegiac.com/Forums/Index.php
GlutenFreeVegan.Wordpress.com
FatFreeVegan.com/Gluten-Free/Index.shtml
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