‘Safe’ Gluten Foods In Question?

Interesting – this casts doubt on ‘safe’ samples of oats and other grains being within gluten ppm limits on testing. http://ow.ly/E2VN303ICGz.

In fact,  I remember sitting next to the owner of a major food testing lab who told me the very same thing years ago and explained how difficult the actual testing process is, so this does not surprise me at all!

New AIP Recipes

Fancy some new dinner ideas? I have just posted four new recipes on the AIP board for you:

Root Vegetable Casserole. Use veg stock or even bone broth if you like here and leave out the wine, sorry!: Root Veg Casserole

Korean Marinated Beef. Lovely simple and tasty idea. Make sure the beef is grass fed

Korean Marinated Spicy Beef

Leek and Salmon Soup. Sub the bone broth for fish or veg stock if you prefer. Nice, simple and wholesome.:

Leek and Salmon Soup (or you could use any fish of course)

Slow Cooker Beef Stew (Paleo, AIP). Make sure your beef is 100% grass fed obviously:

Slow Cooked Beef Stew

Enjoy, see the AIP recipes here. There are now 306 gluten, grain, dairy, nightshade, nut and seed free recipes there for your inspiration. Check them out for ideas to suit your own dietary needs, and especially if you have an autoimmune disease. Don’t forget, too, my autoimmune protocol in the Gluten Plan, it’s all in there for you.

Happy munching!


Curcumin from Turmeric: A Primer

Curcumin  Many of you know that I really rate turmeric as a fabulous anti-inflammatory, I add it to smoothies and soups all the time and I have also included it as KappArest in the Gluten Plan for lowering inflammation down when I see lysozyme, SIgA, calprotectin or any other major gut inflammation markers high in the gut tests.

I liked this simple primer I got today on it from Cytoplan so am sharing it for you as a reminder of what this simple everyday spice can do for you besides its anti-inflammatory benefits. It’s anti-bacterial and helps the liver detox more effectively too. Take note that it is absorbed better with piperine (also in the KappArest of course), so adding a tiny bit of black pepper to your smoothie etc will also help.

Curcumin – An Ancient Remedy

Incidentally, you can also read my review of KappArest here too.

Is Your Meat Really Grass Fed?

I am forever saying make sure you eat grass-fed meat rather than grain-fed, not least because of the need for the super-sensitives among us to avoid grain-fed meat, but also because it simply has a better nutritional profile by far, especially when it comes to fatty acids.

The problem has always been, though, how to find grass-fed meat and, even more confusingly, how to ensure it actually is grass-fed and not ‘finished’ or ‘over-Wintered’ on grain feed. Most people shopping for meat have no clue what a minefield this is, and might not actually care that much, thinking that if cows are fed on grass some of the time that has to be better anyway.

So, I was intrigued to read this article from Caroline of Primal Meats where she states:

An Australian study… showed that all the previously gained omega-3 and CLA of grass-fed beef was destroyed in just 80 days of grain feeding to the degree that it no longer qualified as being a meaningful dietary source…

In other words, finishing livestock with grain feed negates the benefits of the previous grass feeding. Oops.

Like many, before I looked into this, I just assumed all cows were grass-fed because we see them roaming around pastureland all the time. In fact, as Caroline says:

In the UK we have a wide diversity of livestock farms who have a wide range of rearing systems. To say that all UK meat is grass-fed is a bit like saying ‘all people in the UK live in pretty white cottages in the country!’.

That made me laugh. It’s so true. Anyway, to find out more about the grass-fed meat issue and why it is better for you, do read the full piece:

Is UK Meat Grass-Fed?

And to buy actual grass-fed meat, of course go to Primal Meats. I’ve also pinned them on the TGF Food Suppliers Pinterest board for you: https://www.pinterest.com/trulyglutenfree/tgf-food-suppliers/

Paleo? Mediterranean? Nah, Try The New Nordic Diet..

Interesting article today from Dr Michael Murray on the Nordic Diet that is taking the weight loss industry by storm currently.

The diet is based on wild foods, fruits, veg, plenty of fish, good oils and fats and some grains. People have been losing healthy amounts of weight on it. I’m not surprised as – minus the grains – that is my diet, and I am now a healthy size 8 with perfect body and visceral fat scores, yay!

I really like Dr Murray’s point, though, that it really doesn’t matter what you call the diet, or even the specific foods involved in it. Most good and effective diets have certain things in common, as he says:

The key point that I want to make is that if you look at the medical research on diet and health, there are some obvious principles that are common. Eat more whole, unprocessed natural foods with a focus on low glycemic plant foods and good oils including mono-unsaturated fats and fish oils; while avoiding overconsumption of meat and dairy. The research on the NDD mirrors that with two highly popularized diets – the Mediterranean Diet and the Okinawan Diet. However, I am 100 percent positive that healthful versions of the traditional Latino, African, Asian, Indian and Middle Eastern diets would also show positive effects on overall health as well as genetic markers of inflammation. Again, my point is that these diets are all very similar in food constituents, though they can differ quite significantly in the actual foods.

Here, here. I’ve always said it is the choices in the typical diets we make that make the difference; all types have healthier foods than others. For example, I’ve always thought having a curry is really good for you – depending on what oils you use and how you choose to cook it!

I like the idea I’m on a Scandi type diet – how cool!

Read the article here:

Move Over Paleo And Mediterranean Diet, Here Comes The New Nordic Diet

New Gluten Plan 30 Page TGF Food Appendix

Gluten Plan 3DFor all you lovely Gluten and Barrier Plan purchasers, please note I have just added the latest version to your Facebook Group files so do pop along and download your new version. I think it’s version number 7 since we started the FB group!

This time I have added a 33 page TGF Food Appendix for you. I wasn’t sure whether to do a whole separate TGF Food Master List but instead I decided to be generous and add it all as an appendix in the Gluten Plan for you.

Includes cross contamination tips, the hidden gluten list, TGF Alcohol (oh yes!), TGF Food Suppliers, TGF Superfoods and more! Phew, I had amassed a LOT of info there and just thought it needed sharing.

Not got the GP??! Why not? It’s a flippin bargain, especially with the added TGF Detox and the new TGF Food Appendix. You always get the latest updates too. What’s not to like?

Click on the cover or here to go and read more about it. Enjoy. Hope it helps.

What’s In Your Food? The Shocking Truth…

find iconThis is just too depressing for words if you are sensitive to foods, additives and the like. Joanna Blythman has done a great expose article about food industry ‘tricks’ in The Guardian and, quite honestly, anyone with sensitivity issues should have their head in their hands after reading this. It confirms why I have been following what I call my AIP Purity diet now for over a year – no processed foods touch my lips. Although, as Joanna shows, even that innocent-looking apple could be covered in NatureSeal, a coating containing citric acid (anathema to anyone corn-sensitive like me) to keep it looking ‘healthy’. No wonder I have to peel my apples.

Honestly. Although I don’t know why I’m surprised. Joanna describes the massive job she had trying to get manufacturers to divulge their industry secrets about food manufacture. It took me two years to research the TGF (grain and dairy free) supplements master list for the same reason. And what I found was that most of the suppliers in actual fact had no clue what went into the producing of their ‘natural’ supplements. I certainly opened quite a few eyes with my delving and even managed to get labels and products changed on the back of it.

Read this if you dare.

Inside the food industry: the surprising truth about what you eat

Think you eat only healthy, unprocessed foods? Think again. Joanna Blythman went undercover and discovered that even your fruit salad is not what it seems

Gluten Cross-Reactive Foods List

The body can easily confuse other foods that look structurally similar to gluten and give gluten sensitives and coeliacs the same gluten reaction. Here is a reminder list of the gluten cross-reactive foods for you (requested by J today so thought it might be useful to have it on here and searchable) and I have also put it on the Gluten Diet page, too.


The Cross-Reactive Foods

If any of these are found positive, they need to be avoided for life in the same way as gluten.





Polish Wheat 






Cow’s Milk 

Alpha-Casein & Beta-Casein 


Milk Butyrophilin 

Whey Protein 


Chocolate (Milk) only milk chocolate is cross-reactive because, obviously, it contains milk. Cocoa itself is safe.

Yeast -a combination of brewer’s and baker’s yeasts is used in tests so could be both or either

You can check for antibody reactions showing on these foods using the Cyrex Labs Cross-Reactive Foods Test on the shop here.

We must bear in mind, though, that some people do not have antibody reactions and have other processes going on in food sensitivity, but this is certainly the main type of test to go for – the ALCAT test is a good double-checker if you suspect something.  I particularly recommend this test for people who are starting a gluten free diet and want to know which other foods might slow their healing and progress down. Do it BEFORE you give up any of the foods for maximum info.

The Cyrex test also looks for common substitute food problems (these are not cross-reactive):

The Common Substitute Foods

If any of these are positive, they can be re-tested and re-introduced if negative once Array 2 shows the gut barrier has healed.


Coffee  – instant coffee has been found to be cross-contaminated and therefore reacts but coffee beans, ground and brewed is safe
Potato – white potato is tested


Hope that helps remind you which are which!

Are You Eating Enough To Heal?

Excellent article for you today from PhoenixHelix Eileen, who points out that we can sometimes be so focused on removing foods to make symptoms go away and feel better that we forget to add in enough good foods to actually encourage healing. Good point, although I have to admit my first thought was: ‘I would love to be able to eat enough of all these things!’. Oops, not quite the attitude we’re aiming at 😉

Are You Eating Enough Food to Heal Your Body?

That said, it is a useful idea to consider. I have taken the stance with restricted diets in TGF world to encourage supplementation with the right healing nutrients, mostly because then I know what’s needed is going in and because half the TGFs can’t tolerate some of the healing foods. However, it is a good reminder that we need to be consuming enough to heal and I particularly like the link to Eating on the Wild Side, a book showing how foods in the US have dramatically reduced in nutrient content. For example, Eileen says:

Dandelions, once a springtime treat for Native Americans, have seven times more phytonutrients than spinach, which we consider a ‘superfood.’ A purple potato native to Peru has 28 times more cancer-fighting anthocyanins than common russet potatoes. One species of apple has a staggering 100 times more phytonutrients than the Golden Delicious displayed in our supermarkets.” This is true across all produce, so to the get the nutrition we need, we need to go out of our way to choose the most nutrient-dense foods available, and we also need to eat more food overall than our ancestors did, especially if we’re trying to heal autoimmune disease. 

It’s the same no doubt in the UK. Personally, I must eat at least 12 portions of fruit and veg a day now, which can surely only be a good thing. I’m not sure I have got the levels of the different colours right; I’ll have to look at that, as well as consider if I am choosing the right types of fruit and veg for maximum nutrient punch.

I also liked the link to the Chronometer app Eileen gives too, where you can input your menu and see exactly how you’re doing nutrient-wise. Might be useful.

Anyway, have a read of the full piece and do what you can to get your consumption of nutrients up, of course. The right nutrient in the right place at the right time is what heals us.

Ginger As Effective As Meds For Migraine

As a sufferer of migraine, I am always on the look-out for what can help, especially since I can’t tolerate any drugs! So, I was pleased to see this study suggesting that ginger powder was equally effective as a usual triptan medicine. Have a read:

Comparison between the efficacy of ginger and sumatriptan in the ablative treatment of the common migraine.

I can’t access the full text of the study so can’t see how much they used – anyone? However, in my references, I found this:

Fresh ginger (dosage approximately 10 g per day [1/4-inch slice]) and ginger extracts standardized to contain 20% of gingerol and shogaol (dosage 100-200 mg three times per day) may be the most effective as the most active anti-inflammatory components of ginger are found in these preparations.

In terms of products to match that, Lamberts do a standardised to 24% gingerol productand they say to equal the advice above, you would need to take  3 per day, although they do advise 1 per day unless advised to take more. I don’t think this is TGF safe because of the modified starch, but haven’t checked so let me know, please, if you do.

For those who need a TGF product, Higher Nature do this one, standardised to only 5% gingerols though so you would need to take quite a bit to get the same level (more label etc info here). I couldn’t find a higher standardised TGF safe one.

 Or go for the 1/4 inch slice, of course! here’s a good ginger tea recipe for you – it can act as a base for adding lots of wonderful things, as you can see.

Here’s to migraine-free lives!