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Getting Rid Of Gluten

There are gluten-free versions of your favorite foods, such as pizza, good for emergencies or transitioning to a gluten-free diet.

We think that it’s difficult if not impossible to give up gluten-containing foods overnight—especially if you don’t know where gluten’s hiding. So we’re going to give you the basics you need to get started on the Gluten-Free Challenge:1. A list of foods that contain gluten so you can avoid them, see the PDF, below.

It might take a day or two (or longer) to go through your fridge and kitchen cupboards and identifying foods that contain gluten. Before you get rid of food items, make sure you visit a gluten-free section of your supermarket or natural foods store and stock up on some substitutes. Though many of these aren’t necessarily the healthiest choices (cakes, cookies, pizza, cereals, crackers, snacks), it’s good to have something on hand while you transition.

PDF Foods To Avoid: Therapy Soup’s Gluten List

2. Several gluten-free menu suggestions, which will be in the next post.

For now, stock up on some gluten-free snacks while you transition. Also, purchase fresh fish, meats and poultry, eggs, legumes (beans, lentils), fresh veggies and fruit, unflavored, natural nuts and seeds, extra virgin olive oil, good quality butter, virgin coconut oil. Also, now’s a good time to try quinoa, kasha, brown rice, and millet, if you haven’t yet. There are many excellent recipes for these grains on the Internet. You can also try gluten-free pastas (such as brown rice or corn and quinoa pasta), and some gluten-free pasta sauces.

3. Suggestions for how you can keep track of what you’re eating and what kinds of symptoms might be present or lessened. (We’re also going to discuss how gluten might exacerbate symptoms of anxiety and depression).

Note: Here are a few other posts discussing (or mentioning) gluten and mental health:

Our June, 2011, review of Trudy Scott’s book, The Antianxiety Food Solution.

Diet and Schizophrenia 

Does Gluten Cause Mental Illness?

Whole Body Strategies for Autism with Dr. Martha Herbert

A List of All Therapy Soup Diet and Nutrition Posts


Getting Rid Of Gluten

Richard Zwolinski, LMHC, CASAC & C.R. Zwolinski

Richard Zwolinski, LMHC, CASAC is the author of Therapy Revolution: Find Help, Get Better, and Move On Without Wasting Time or Money and is licensed in addiction and psychotherapy with over 25 years experience as well as a consultant to organizations and companies in the fields of mental health and addiction. He is the executive director of an outpatient behavioral health program. Learn more about Richard here.

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APA Reference
& C.R. Zwolinski, R. (2012). Getting Rid Of Gluten. Psych Central. Retrieved on October 20, 2020, from


Last updated: 18 Nov 2012
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