Three Simple Strategies to Improve Digestion on the Gluten Free Diet

Get better on gluten free diet

I hear from many clients that despite being on a gluten free diet, they still feel unwell.  There are a multitude of reasons that someone may still unwell, but there are some very simple things we can try that often work out quite well for clients.

Very often (although not all the time), these simple strategies seem to tip the scale in favor of better digestion and vitality on the gluten free diet.  So, if you are someone that is still struggling, listen up because this article is for you!

If you feel you have really put 110 percent into the strategies  listed below and you still don’t feel well, then you may want to check out celiac, food allergies and fatigue part one and part two.

3 Simple Tips to Get Digestion Back on Track:

1.Ensure you are buying naturally gluten free ingredients that are at high risk for being contaminated with a ‘gluten free claim’ or gluten free certification logo. 

Oats, gluten free grains, gluten free flours, nuts/seeds, and lentils and products made from these (such as bread) are considered high risk ingredients.

In Canada, the ‘gluten free’ claim is a highly regulated claim and any manufacturer that uses it, must ensure their product contains no more than 20ppm gluten, the upper threshold deemed safe for those with celiac disease.

The gluten free certification logos go above and beyond and have lower thresholds, some down to 5ppm.

Want to become a label reading pro and shop the grocery store aisles like you used to?

2.  Eliminate eating out for one month.  

Eating out at restaurants that contains both gluten and ‘gluten free friendly’ meals is always and will always be a risk.  The best we can do in those circumstances is to reduce our risk of being contaminated.

If you are still feeing unwell, an easy way to eliminate a very common source of cross contamination on the gluten free diet, is to get rid of it all together for a small amount of time to see if it makes a difference in how you feel.  If it does, you know that eating out will be an area for you to improve upon.

And, let me emphasize, that the absence of symptoms when eating out does not mean absence of damage in the small intestine.

3.  Consume an additional 10 grams of fiber everyday.

One of the biggest problems on the gluten free diet is the lack of fiber, which can lead to ongoing digestive problems.  Fiber helps to improve digestion by keeping you ‘regular’, provides the body with steady energy, and improves microbial diversity in the gut (think probiotics).

Lack of fiber may cause:

  • Constipation
  • Gas
  • Bloat
  • Burping
  • Weight gain
  • Low energy/fatigue

Here are some examples of what 10g of fiber would look like:

  • Banana Chia Pudding: 2 TBP chia seeds, ~2/3 cup milk, 1/2 banana, unsweetened shredded coconut, shaved dark chocolate. Mix together and let it sit in fridge until the chia seeds have absorbed the liquid, ~1-2hrs.
  • Lime Infused Avocado Toast: 1 slice gluten free toast (with a minimum of 3g fiber/one slice) with half an avocado sliced, sprinkle of sea salt and squeeze of lime juice.
  • Berry and Flax Smoothie: 1 cup frozen blueberries, 1/2 small banana, 2 TBP ground flax, 1/2 cup plain yogurt, water/milk as needed to thin.


  1. I didn’t know that HE certification in Canada means lower than 5ppm instead of 20ppm. Where can I read more about this? Thanks,

  2. Love getting your emails and reading your web page…………I am looking forward to your next meeting as I have never been.

    • That’s great to hear! Thanks so much for taking the time to write, makes my day reading comments like this. Yes, hopefully, we will meet at the next meeting Mar 21.

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