How to Start a Loose Gluten-Free Diet | A Practical Guide to Keeping It Easily

　　

Bread for breakfast, pasta for lunch, and udon for dinner... If you're someone who lives a wheat-based diet, have you been feeling sluggish lately, your stomach isn't feeling too great, or your skin is rough?

The cause may lie in the gluten we eat every day. In fact, it is said that 80-90% of Japanese people are physically intolerant to gluten. However, completely eliminating gluten is a big hurdle.

That's why we recommend the idea of ​​a "loose gluten-free" diet. It's a new style of eating that's easy, stress-free, and fun to continue. In this article, we'll provide a practical guide that you can start today, from how to get started on a "loose gluten-free" diet, which is recommended by registered dietitians, to specific steps to put it into practice, and even a sample menu for one week.

What is "Yuru gluten-free"? Basic concept

The difference between gluten-free and "loose" gluten-free

Gluten-free is a diet that completely eliminates the protein "gluten" found in grains such as wheat, barley, and rye. It originally began as a therapeutic diet for patients with celiac disease, an autoimmune disease. A strict gluten-free diet requires avoiding even trace amounts of gluten found in seasonings.

On the other hand, "loose gluten-free" is a more flexible approach that involves only avoiding visible wheat products. It involves avoiding staple foods like bread, pasta, and udon noodles, but not condiments like soy sauce or miso. It's a method that can be easily incorporated into your lifestyle, without excessive restrictions when eating out, and by adjusting your diet the next day.

Here are the main differences between the two:

item	Completely gluten-free	Loosely gluten-free
Target Audience	Celiac disease and wheat allergies	General public looking to improve their health
Restriction Level	Trace amounts of gluten in seasonings are also removed	Only staple wheat products are restricted
When eating out	Strictly restricted	Flexible response
Continuity	difficult	Easy to continue
stress	expensive	low

Why is "loose" recommended?

Many people give up halfway through trying to go completely gluten-free because there are more wheat products around us than we might imagine: soy sauce, miso, dressing, curry roux, and even, surprisingly, ice cream, contain wheat.

With a "loose gluten-free" diet, you don't have to worry about these seasonings. Simply replacing staple foods like bread and noodles with rice or rice flour products can significantly reduce your gluten intake. In fact, it's said that simply replacing staple foods can cut your daily gluten intake by 70-80%.

Additionally, loose restrictions have the following benefits:

• Enjoy meals with family and friends • Less stress when eating out • Reduce food costs • Easier to maintain a balanced diet • Can be continued for a long period of time • Easier to see results

Why registered dietitians recommend it

Registered dietitian Tomomi Date says, "Carbohydrates are not the enemy, the problem is the type of carbohydrates." It's not rice that needs to be reconsidered, but wheat flour. Let's take a closer look at why registered dietitians recommend a loose gluten-free diet.

First of all, wheat is processed and therefore loses its nutrients easily. Many of the vitamins, minerals, and dietary fiber in white bread and noodles are removed during the milling process. On the other hand, rice is cooked and eaten whole, so its nutrients are more easily preserved.

Furthermore, the intestines of the Japanese people have adapted to digesting rice over a long period of history. For this reason, Japanese food, which is centered around rice, is said to be the best fit for the Japanese constitution. In fact, when Dr. Date gave dietary advice to over 7,000 people, he found that "while there are many people who have gained weight from eating too much bread, only three people have gained weight from eating too much rice."

From a nutritional perspective, a loose gluten-free diet offers the following benefits:

• Prevents sudden rises in blood sugar levels • Helps regulate the intestinal environment • Helps improve metabolism • Naturally leads to a more balanced diet centered on Japanese food • Reduces intake of additives

4 reasons why you should avoid gluten

Prevents sudden spikes in blood sugar levels

Refined wheat products such as bread and pasta have the characteristic of causing a rapid rise in blood sugar levels. Because wheat flour has fine particles, it is absorbed very quickly by the body. When blood sugar levels rise rapidly, excessive insulin is secreted, making it easier to store sugar as fat.

On the other hand, rice is eaten whole, so it is digested and absorbed relatively slowly. In particular, in Japanese cuisine, there is a culture of mixing rice and side dishes in the mouth, known as "kuuchi-chou" (mouth seasoning). This way of eating further slows down the rise in blood sugar levels.

Preventing a sudden rise in blood sugar levels can:

• Reduces fat accumulation • Reduces hunger
• Improved focus • Reduced afternoon sleepiness • Lowered risk of diabetes
• Easier weight management

In fact, one study reported that simply changing your breakfast from bread to rice stabilized your blood sugar levels by 30% throughout the day.

Improves body chill

From the perspective of traditional Chinese medicine, wheat is a "yin" foodstuff, and is said to have cooling properties. Furthermore, processed foods such as bread and noodles tend to lack nutrients necessary for metabolism because vitamins and minerals are lost during the manufacturing process. Poor absorption of nutrients slows down metabolism, making you even more susceptible to cold, creating a vicious cycle.

Coldness is a particularly serious problem for women in the menopausal age group. When the body is cold, it tends to retain water, which can cause swelling. In fact, many people who have cut down on wheat products have noticed that their swelling has gone down and they look slimmer.

Expected effects of improving body chill:

Symptoms improved	Specific changes
swelling	Reduces swelling in the face and legs, leaving your face feeling refreshed in the morning
stiff shoulders	Improved blood circulation relieves chronic shoulder pain
headache	Improved blood flow reduces the frequency of migraines
menstrual pain	Improved blood flow to the uterus reduces pain
constipation	Improved bowel movements and bowel movements

Prevents indigestion

Due to its structure, gluten is a protein that is difficult for human digestive enzymes to completely break down. Undigested gluten can stick to the inner walls of the intestines, preventing nutrient absorption and causing inflammation. This can lead to a condition known as "leaky gut syndrome."

It is said that one in 130 people in the United States suffers from celiac disease. It is thought that many more people suffer from mild, less severe indigestion caused by gluten. In fact, many people who have started a loose gluten-free diet report that their stomachs feel less bloated and that they experience less gas.

Benefits of improved digestion:

• Improved quality of bowel movements (in the experience of practitioners, toilet time was reduced from 30 minutes to 10-15 minutes)
• Reduces abdominal bloating
• Reduces stomach upset
• Improved absorption of nutrients • Improved skin condition
• Reduced fatigue

Reduce intake of processed foods

Most wheat products reach our tables after undergoing some kind of processing. Bread often contains low-quality vegetable oils, margarine, preservatives, emulsifiers, etc. Sweet breads contain even more additives, and it is impossible to estimate how many unnecessary substances are included in them.

On the other hand, since rice is cooked and eaten as is, there is no need to worry about consuming unnecessary additives. By practicing a loose gluten-free diet, you will naturally reduce your intake of processed foods and move closer to a more natural diet.

By reducing processed foods, you can expect:

• Significantly reduced intake of additives
• Avoid trans fats
• Protects the body from preservatives and colorings
• Improves allergy symptoms
• Your sense of taste will be normalized, allowing you to enjoy the flavor of ingredients. • It reduces the burden on your liver.

In fact, many people who have been on a loose gluten-free diet for three weeks have reported feeling lighter and waking up more easily in the morning. This is thought to be because reducing the intake of unnecessary substances in the body reduces the energy required for detoxification, allowing the body to regain its natural functions.

How to Practice a Loose Gluten-Free Diet [For Beginners]

First, review your staple foods

The first step in starting a loose gluten-free diet is to reconsider your daily staple foods. Approximately 70% of the wheat intake of Japanese people comes from staple foods such as bread and noodles. This means that simply changing your staple foods can significantly reduce your gluten intake.

First, figure out which of your three daily meals you eat wheat products in. If you eat bread for breakfast, pasta for lunch, and udon for dinner, your diet is heavily biased towards wheat. Start by replacing one meal a day with wheat products such as rice or a wheat substitute.

Points to consider when reviewing staple foods:

• Breakfast: From bread to rice balls and porridge
• Lunch: From noodles to set meals and bento boxes
Dinner: From pasta to a Japanese-style menu
• Weekend: Enjoy one meal of your choice
• Eating out: Increase the number of opportunities to choose Japanese restaurants

Substituting bread for rice

Replacing bread with rice is the most basic of basics of a loose gluten-free diet. Many people may think, "I have to have bread in the morning..." but in fact, there are many benefits to having rice for breakfast. It keeps you full longer and helps you maintain concentration in the morning.

However, it can be a pain to suddenly start cooking rice every morning. So, we recommend cooking a large batch on the weekend and storing it in the freezer in individual servings. In the morning, you can simply heat it up in the microwave and enjoy rice that tastes like it was freshly cooked.

Tips for successfully replacing bread with rice:

season	Best practices
Week 1	Replace breakfast with rice three times a week
Week 2	All meals on weekdays, whatever I like on weekends
Week 3	Breakfast has completely shifted to rice
Week 4 and beyond	Enjoy bread as an occasional treat

Also, if you really want to eat bread, rice flour bread is recommended. Recently, it has become easy to purchase at convenience stores and supermarkets. Oatmeal steamed bread can be easily made in the microwave and is healthy as it does not contain any sugar or oil.

List of Noodle Substitutes

If you're a noodle lover, giving up pasta or udon can be tough. But don't worry, there are plenty of delicious alternatives. Instead, think of it as an opportunity to discover new foods and have fun.

List of noodle substitutes:

• Pho (rice noodles): Light and easy to digest
• Rice noodles: Versatile noodles that can be used in stir-fries and soups
• Vermicelli: Low in calories and great for dieting • Shirataki: Derived from konjac and rich in dietary fiber
• Juwari soba: 100% buckwheat flour is gluten-free
• Rice flour pasta: texture comparable to wheat pasta
• Somen pumpkin: A vegetable with a noodle-like texture

We especially recommend pasta made with rice flour. If it's made with organic corn flour and organic rice flour, it tastes just as good as regular pasta. Don't think of it as a "substitute" at first, but try enjoying it as a "new ingredient."

Change wheat flour to rice flour

Simply switching from wheat flour to rice flour in your home cooking will greatly expand the range of gluten-free dishes you can make. Rice flour has recently become popular and is now easily available at supermarkets. There are many dishes that can be used in place of wheat flour, and in fact, rice flour is even more delicious.

A characteristic of rice flour is that it does not contain gluten, so it does not become sticky and has a crispy texture. Tempura and fritters are said to have a lighter finish when made with rice flour. Also, because it does not clump easily, it is an easy ingredient to handle even for beginner cooks.

Basic uses of rice flour

There are a few tips for using rice flour effectively. Because rice flour absorbs water at a different rate than wheat flour, you may need to adjust the amounts in your recipes slightly. In general, rice flour absorbs water more easily than wheat flour, so it's a good idea to increase the amount of liquid by 10-20%.

Basic rules when using rice flour:

• Substitute for plain flour: Can be replaced with the same amount.
• Instead of strong flour: 80% rice flour and 20% potato starch for a chewy texture
• Thickening: Use less than flour.
• Batter for deep-fried foods: can be used as is for crispy food
• For baking: Use a little more eggs and fat. • Storage: Store in an airtight container in a cool, dark place.

Tips for choosing rice flour:

Purpose	Recommended rice flour
General cooking	Rice flour for confectionery (fine grain)
Bread making	Rice flour for bread (contains gluten substitute)
Fried food	Joshinko (coarse grains, crispy)
sweets	Rice flour for confectionery (fine grain)
Thickening	Any rice flour is fine

How to use it for different dishes

Rice flour is a versatile ingredient that can be used in a wide variety of dishes. In fact, there are some dishes where it is even better suited to it than wheat flour, so try using it as much as you can. Here we will introduce specific ways to use rice flour for different dishes.

Use in fried foods: Using rice flour makes tempura and fried chicken crispy and light. Because it does not form gluten like wheat flour, the batter does not become heavy and brings out the flavor of the ingredients. Another great thing about rice flour is that it stays crispy even when it cools.

Main fried food recipes:

• Tempura: 100g rice flour + 150ml cold water + a little salt • Fried chicken: Simply season the chicken and coat it in rice flour • Fritters: Rice flour + carbonated water for a fluffy texture
• Kakiage: Rice flour keeps the vegetables from falling apart

Use in flour dishes: Okonomiyaki and takoyaki can also be made delicious with rice flour. They have a chewy texture and a different flavor than wheat flour versions. Adding yam makes them even fluffier.

Use in white sauce: Rice flour is a surefire way to make white sauce for gratin or stew. It's less likely to clump, has a light finish, and doesn't overpower the flavor of the ingredients. The basic recipe is the same: fry the butter and rice flour, then add the milk.

What to do when eating out

The good thing about a loose gluten-free diet is that you can enjoy eating out. If you're completely gluten-free, eating out can be stressful, but with loose restrictions, you can still enjoy it if you're creative. The important thing is to have a flexible attitude and "choose what you can within your limits."

First, when choosing a restaurant, try to increase the number of times you choose a Japanese restaurant. Japanese cuisine naturally has many gluten-free menu items. There are many wheat-free dishes, such as grilled fish set meals, sashimi set meals, and oyakodon (chicken and egg rice bowls).

Smart choices when eating out:

• Japanese restaurants: Grilled fish, simmered dishes, and sashimi are recommended.
• Italian: Mainly risotto and salads
• Chinese: Fried rice and mapo tofu (thickened with potato starch)
• Yakiniku restaurants: Enjoy with salt rather than sauce
• Izakaya: Yakitori (salt), cold tofu, edamame, etc.
• Family restaurant: steak or hamburger (without bread)

You can also decide to have a "special day" and eat whatever you like. In that case, you can just go back to a loosely gluten-free diet the next day. It's important not to strive for perfection, but to continue with the mindset that 80% of the diet is enough.

Tips for continuing without stress

The biggest tip for maintaining a loose gluten-free diet is to "not strive for perfection." There's no need to beat yourself up if you occasionally eat wheat products. The important thing is to reduce your overall gluten intake, and temporary consumption is fine.

5 tips to keep you going:

1. Think weekly: Balance your week, not your day
2. Keep what you like: Enjoy your favorite ramen once a month, for example.
3. Enjoy Substitutions: Enjoy Discovering New Ingredients
4. Make friends: Start with family and friends
5. Keep a record: Record changes in your physical condition to motivate yourself

It's also important to take things step by step, rather than aiming for perfection right from the start. Start with just breakfast, then gradually expand to lunch, and so on. After three weeks of consistent effort, you should be able to see a change in your body.

How to deal with stressful situations:

scene	Solution
When my family eats wheat products	Have your own replacements ready
A sudden invitation to eat out	Enjoy it that day and adjust it the next day
Convenience store meals	Choose rice balls or Japanese-style bento
When you want to eat sweets	Japanese sweets and rice flour sweets always available
When you're tired and don't want to cook	Easy with frozen rice and natto

A list of ingredients that are OK and not OK to eat on a loose gluten-free diet

Ingredients you should actively incorporate into your diet

There are many things you can eat on a loose gluten-free diet. In fact, it's a chance to discover nutritious ingredients you've never tried before. In particular, most traditional Japanese ingredients are gluten-free, so you can enjoy them with peace of mind.

Foods you should actively incorporate into your staple foods:

• White rice, brown rice, and mixed grain rice
• Mochi and red rice
• Rice vermicelli pho
• 100% buckwheat soba
• Sweet potatoes and potatoes
• Corn
• Oatmeal (labeled gluten-free)

Each of these staple foods contains different nutrients. Enjoying a variety of staple foods, not just white rice, will improve your nutritional balance. Multigrain rice, in particular, is rich in vitamins and minerals and has beneficial effects on both beauty and health.

A menu centered around Japanese cuisine

Japanese cuisine is a treasure trove of gluten-free dishes that are world-renowned. Registered as a UNESCO Intangible Cultural Heritage, Japanese cuisine is not only nutritionally balanced, but also has many dishes that are naturally gluten-free.

If you keep in mind the basic Japanese diet of "ichiju-sansai" (one soup and three side dishes), you will naturally have a well-balanced meal. By combining rice with soup, a main dish, and two side dishes, you can get a balanced intake of all the nutrients you need.

Recommended Japanese dishes:

• Grilled fish set meal: Salmon, mackerel, Atka mackerel, etc., rich in DHA • Simmered dishes: Nikujaga (meat and potato stew), Chikuzenni (simmered in soy sauce), and plenty of vegetables
• Vinegared dish: Refreshing with wakame seaweed and cucumber
• Miso soup: Packed with ingredients and packed with nutrients
• Natto: Fermented food that improves your intestinal environment
• Hiyayakko: A convenient source of high-quality protein

Example of a daily menu centered around Japanese cuisine:

meal	menu	point
breakfast	Rice, miso soup, natto, roasted seaweed	Fermented foods for intestinal health
lunch	Grilled fish set meal (rice, grilled salmon, 2 small side dishes)	DHA and Protein
dinner	Nikujaga (beef and potato stew), blanched spinach, tofu miso soup	Lots of vegetables

How to choose rice flour products

Recently, there are many different rice flour products on the market. However, even if a product says it is made with rice flour, it may contain wheat flour, so be careful. Always check the ingredients label before purchasing.

How to identify a good rice flour product:

• The first ingredient listed is "rice flour" or "rice." • It is labeled "gluten-free." • Allergen information confirms that it is wheat-free.
• Products made with domestically produced rice are of stable quality
• Choose products with fewer additives

Recommended rice flour products:

• Rice flour bread: Recently, there has been an increase in fluffy and delicious varieties. • Rice flour noodles: A wide variety of varieties, including pasta, ramen, and udon-style.
• Rice flour sweets: cookies, cakes, muffins, etc.
• Rice flour condiments: curry roux containing rice flour, etc.
• Rice flour mix: for pancakes and okonomiyaki

Ingredients to avoid

In a loose gluten-free diet, there are few ingredients that are completely banned, but there are some that you should consciously limit. These are not "absolutely forbidden," but rather "avoid if possible" or "reduce the amount."

List of main ingredients to avoid:

• All types of bread (white bread, sweet bread, savory bread, etc.)
• Noodles (pasta, udon, ramen, somen)
• Flour-based foods (okonomiyaki, takoyaki, etc.)
• Western sweets (cakes, cookies, donuts, etc.)
• Fried food coating (tempura, fries, fried chicken coating)
• Gyoza and shumai wrappers • Pizza • Fu (wheat gluten)

You don't have to cut them out completely; it's fine to indulge in them once or twice a week. The key is to not make them a daily habit.

How to identify seasonings

The good thing about a loose gluten-free diet is that you don't have to worry about seasonings. Wheat, which is contained in soy sauce and miso, is not a problem because most of the gluten has been broken down during the fermentation process. However, it is useful to know what seasonings contain wheat.

Main condiments containing wheat:

• Soy sauce (made with wheat)
• Miso (some varieties, such as barley miso)
• Grain vinegar (depending on ingredients)
• Some dressings
• Curry roux, stew roux • Yakiniku sauce (used to thicken)
• Oyster sauce (some)

Gluten-free alternatives:

Regular seasonings	Gluten-Free Alternatives
soy sauce	Tamari soy sauce (wheat-free)
Barley miso	Rice miso, soybean miso
Grain vinegar	Rice vinegar, apple cider vinegar
Wheat-based sauce	Homemade sauce
Curry roux	Rice flour roux made from spices

However, if you're on a loose gluten-free diet, you don't need to strictly avoid these seasonings. The amount of wheat contained in seasonings is small, so it's enough to avoid wheat in your staple foods. Don't be too nervous, just make choices within your limits.

A week's worth of gluten-free meals

Breakfast Ideas

Breakfast is an important meal that determines the start of your day. A loose gluten-free breakfast is filling and will provide solid support for your morning activities. Simply switching from bread to rice will make a difference in how long you can concentrate.

Weekly breakfast menu example:

• Monday: 2 salted rice balls, wakame miso soup, boiled egg
• Tuesday: Natto rice, miso soup with tofu and green onions, roasted seaweed
• Wednesday: Rice with raw egg, miso soup with nameko mushrooms, stir-fried burdock root
• Thursday: Salmon rice balls, miso soup with lots of ingredients
• Friday: Whitebait rice bowl, clam miso soup, blanched spinach
• Saturday: Oatmeal porridge (Japanese style soup stock), soft-boiled egg
• Sunday: Rice flour pancakes, soy milk yogurt, seasonal fruit

Tips to make breakfast easier:

• Make rice balls the night before and store in the refrigerator. • Cut up miso soup ingredients on the weekend and freeze them. • Make a batch of boiled eggs at the beginning of the week. • Keep natto and nori seaweed on hand. • Prepare rice flour pancake mix in advance.

A menu that can be prepared in 5 minutes even on busy mornings:

menu	Preparation time	point
Frozen rice balls + instant miso soup	3 minutes	Just heat it in the microwave
Natto rice + tea	2 minutes	Just mix it and enjoy the nutritional benefits
Raw egg on rice + pickles	3 minutes	Protein is also good
Ochazuke + Tsukudani	2 minutes	Refreshing to eat
Rice flour steamed bread	5 minutes	Can be made in the microwave

Lunch Variations

Lunch is a meal during the most active time of the day, so it's important to make sure you're getting enough energy. If you eat out a lot, choose a Japanese restaurant with set meals or a bento box. If you cook at home, it's convenient to prepare food in advance.

Weekday lunch menu:

• Onigiri bento: Varied ingredients such as salmon, plum, and kelp keep you entertained
• Nori bento: rice, roasted seaweed, tamagoyaki (rolled omelet), kinpira (fried vegetables with spices)
• Minced meat bento: Minced chicken, scrambled egg, and green beans. • Fried rice bento: Lightly fried rice with Chinese soup. • Rice bowl bento: Oyakodon, gyudon, etc. (soup in a separate container)

Recommended menu items when dining out:

• Japanese restaurant: Grilled fish set meal, tempura set meal (it's okay to leave the batter on the tempura)
• Chinese restaurant: Fried rice, mapo tofu set meal • Western restaurant: Steak set (substitute rice for bread)
• Convenience store: rice balls, salad, boiled eggs • Employee cafeteria: select a set menu

Weekend Lunch Ideas:

• Bibimbap rice bowl: Full of vegetables and balanced nutrition
• Taco rice: spicy and satisfying
• Risotto: Authentic made from rice
• Pho: Light Vietnamese style
• Hand-rolled sushi: Family-friendly fun

How to assemble dinner

Dinner is an important meal that helps you recover from the day's fatigue and provide you with energy for the next day. A loosely gluten-free dinner will naturally be well-balanced if it is centered around Japanese cuisine. Make sure to consume plenty of protein and vegetables, based on the basic meal of "ichiju-sansai" (one soup and three side dishes).

Dinner basics:

• Staple food: Rice (white rice, brown rice, mixed grain rice, etc.)
• Main dish: Protein such as meat, fish, eggs, or tofu
• Side dish 1: A dish using green and yellow vegetables
• Side dish 2: Dishes using root vegetables or seaweed • Soup: Miso soup or clear soup

Sample dinner menu for one week:

day of week	Main dish	Side dish 1	Side dish 2	soup
month	Chicken teriyaki	Spinach with sesame dressing	Simmered hijiki seaweed	Tofu miso soup
fire	Grilled fish (mackerel)	Grated daikon radish	Kinpira burdock	Nameko soup
water	Nikujaga (meat and potato stew)	Boiled komatsuna	Vinegared mozuku seaweed	Egg soup
tree	Mapo tofu	Vermicelli salad	Namul	Chinese soup
gold	sashimi	Chawanmushi	simmered food	Clam miso soup
soil	Sukiyaki	Side vegetables	Pickles	No udon noodles for the final dish
day	Hand-rolled sushi	salad	Chawanmushi	Clear soup

How to choose snacks and treats

Even if you're loosely gluten-free, you don't have to give up on snacks. If you choose wisely, you can enjoy delicious, healthy snacks. There are surprisingly many options, including Japanese sweets, rice flour sweets, and nuts.

Gluten-free snack list:

• Japanese sweets: Daifuku, dango, mochi, senbei, castella (made from rice flour)
• Rice flour sweets: rice flour cookies, rice flour muffins, rice flour cakes
• Other: Jelly, pudding, yogurt, ice cream
• Nuts and dried fruits: almonds, walnuts, raisins • Seasonal fruits: apples, mandarins, strawberries, etc.
• Homemade: steamed rice flour buns, ohagi, and uriwara.

Tips for choosing snacks:

• Make it a habit to check ingredient labels.
• If you feel a little hungry, drink some water first. • Divide nuts into small portions to prevent overeating. • Enjoy Japanese sweets with green tea. • Try making homemade snacks on the weekend.

Easy to make rice flour snacks:

snack	material	Tips for making
Rice flour steamed bread	Rice flour, baking powder, soy milk, sugar	Ready in 3 minutes in the microwave
Rice flour cookies	Rice flour, butter, sugar, eggs	The crunchy texture is appealing
Rice flour pancakes	Rice flour, eggs, milk, honey	Chewy texture
Ohagi	Glutinous rice, red bean paste, kinako	Easy to make in a rice cooker
Shiratama dumplings	Shiratama flour, water, kinako	Ready in 15 minutes

My experience living a relaxed gluten-free life

Testimonials and results from practitioners

We will introduce the experiences of people who have actually tried a loose gluten-free diet. Many people say that it was easier than they expected and that they were able to feel the effects. Although there are individual differences, many people have experienced similar changes.

Experience of Ms. A, a woman in her 40s (practice period: 3 months):
"Just by switching from bread to rice in the morning, my morning concentration has improved dramatically. Before, I would get hungry around 10 o'clock and would snack, but now I'm fine until lunchtime. I've lost 2kg in three months, and more than anything, I feel lighter."

Experience of Mr. B, a man in his 30s (Practice period: 1 month):
"I used to have stomach problems due to work stress, but since I started a loose gluten-free diet, my condition has improved. I'm especially happy that I no longer feel sleepy after lunch. I only eat ramen once a week as a treat, but I still feel the effects."

Main benefits experienced by practitioners:

• Improved bowel movements (some users saw results in just 11 days)
• Reduces swelling
• Improves rough skin
• Reduced fatigue
• Improved concentration • Weight loss (1-3 kg/month)
• Improved sleep quality

Time to see results:

Symptoms	When you start to feel the effects	A period of stabilization
Bowel movements	1-3 days	1 week
swelling	3 to 7 days	2 weeks
Lightness of body	1 week	3 weeks
Skin condition	2 weeks	1 month
Weight change	2 weeks	1 month

Common mistakes and solutions

A loose gluten-free diet is an easy method to stick to, but failures can still occur. If you know the common failure patterns, you can take measures in advance. Failure is the mother of success, so just keep going and take it easy.

Common failure patterns:

1. Becoming too perfectionist → Solution: Think of 80% as a good result

2. Not getting understanding from family → Solution: Be flexible and use rice flour only for your portion

3. Disappointed after eating out → Solution: Be especially conscious of adjusting your diet the day after eating out

4. Too addicted to rice flour products → Solution: Focus on natural ingredients rather than processed foods

5. Nutritional imbalance → Solution: Eat more side dishes in addition to staple foods

To avoid failure:

• Keep alternatives on hand
• Ask your family for help. • Set reasonable goals. • Keep records and review them.
• Find friends and exchange information

How to maintain motivation to continue

Maintaining motivation is important to continue a loose gluten-free diet. Even if you're enthusiastic at first, it's easy to let your guard down as you get used to it. Here are some ways to stay motivated in times like these.

5 ways to stay motivated:

1. Keep a record of your health Record your daily health and mood on a 5-point scale. Looking back, you can see that you are definitely improving.

2. Take before and after photos. Take photos every month to compare. It's especially easy to see changes in facial swelling.

3. Set aside reward days. Set aside one or two days a month to eat your favorite foods. By creating a balance, you can work hard in your daily life.

4. Share on social media and connect with others who share the same goals. The appeal is that you can continue while encouraging each other.

5. Try new recipes Try new dishes using rice flour. This will broaden your cooking options and make mealtimes more enjoyable.

Tips for continuing:

season	point	Specific actions
Week 1	Just get started	Change just your breakfast
Week 2	Make it a habit	Same menu at the same time
Week 3	Feel the effects	Review your health record
One month later	Experience a sense of accomplishment	Treat yourself
Two months later	Breaking the rut	Trying new ingredients
3 months later	Settlement	Continue naturally

How to make good use of gluten-free products

How to choose gluten-free foods on the market

Recently, gluten-free foods have become available in supermarkets and convenience stores. However, not all of them are good products. Choose wisely and continue to follow a loose gluten-free diet in a healthy way.

Things to look for when choosing gluten-free foods:

• Always check the ingredients label (make sure it is wheat-free)
• Choose products with fewer additives
• Products made with domestic ingredients have stable quality
• Look for a balance between price and volume
• Use word of mouth and reviews

Recommended commercially available gluten-free foods:

• Staple foods: rice flour bread, rice flour noodles, brown rice pasta • Snacks: rice flour cookies, brown rice crackers, rice flour cake
• Condiments: rice flour curry roux, tamari soy sauce
• Mixed flour: rice flour pancake mix, okonomiyaki flour
• Frozen foods: rice flour dumplings, rice flour pizza

Purchase notes:

Precautions	reason	countermeasure
Price is high	Low production volume	Buy in bulk and save
Short shelf life	Low in preservatives	Plan your purchases
The texture is different	Gluten-free	Try it until you get used to it
Checking nutritional value	Varies by product	Check the ingredient list

Cost-effective ways to continue

Gluten-free foods are generally thought of as being expensive, but with some ingenuity, they can be economical to maintain. In fact, by eating out less and cooking more at home, your total food costs will often go down.

Five ways to cut food costs:

1. Focus on rice. Rice is the most cost-effective gluten-free ingredient, and buying in bulk can save you even more.

2. If you are mainly eating Japanese food, you will be using more seasonal vegetables. Seasonal vegetables are nutritious and reasonably priced.

3. Make use of prepared meals: Prepare meals in advance on the weekend to save time and money. You can also use them for packed lunches, killing two birds with one stone.

4. Buy commercial-sized rice flour. For rice flour that you use frequently, commercial-sized flour is a good value. Storing it in an airtight container will help it last longer.

5. Save expensive items for special occasions and treat yourself to expensive items like rice flour bread on the weekends. Usually, I eat homemade food and natural ingredients.

Example of food costs per month (per person):

item	Regular meals	Loosely gluten-free
staple food	Bread and noodles 8,000 yen	Rice and rice flour products 6,000 yen
Side dishes	10,000 yen	10,000 yen
snacks	Sweet bread etc. 3,000 yen	Japanese sweets and fruits 2,500 yen
eating out	15,000 yen	10,000 yen
total	36,000 yen	28,500 yen

Recommended specialty stores and online stores

The number of specialty stores and online stores that sell gluten-free foods is on the rise. They have a wide selection of products and offer expert advice, so make good use of them. In physical stores, you can often sample the products, which reduces the chance of making a mistake.

Recommended places to buy:

Physical stores: • Natural food stores: A wide range of high-quality products
• Gluten-free section of major supermarkets • Rice flour bread specialty store: Eat freshly baked bread
• Roadside station: A wide selection of locally produced rice flour products
• Health food section of a department store

Online shopping site:
• Gluten-free special feature on major e-commerce sites
• Online shopping site specializing in rice flour
• Natural food online store • Co-op delivery service
• Manufacturer direct sales site

Tips for choosing:

• Start with a trial set
• Check the free shipping amount • Take advantage of discounts with subscriptions • Read customer reviews • Check the return and exchange policy

Popular product ranking:

Ranking	merchandise	Features	Price range
1st place	Rice flour bread	Fluffy and delicious as is	500 to 1,000 yen
2nd place	Brown rice pasta	Texture similar to wheat pasta	200 to 400 yen
3rd place	Rice flour cookies	Crispy and popular with children	300 to 600 yen
4th place	gluten-free soy sauce	Expand your cooking options	400 to 800 yen
5th place	Rice flour pancake mix	Easy and foolproof	300 to 500 yen

Introducing Komeko's Palette's gluten-free menu

Gluten-free rice flour bread

Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .

Gluten-free rice flour bagels

Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .

Gluten-free rice flour dumplings

Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.

Gluten-free rice flour dumplings

Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.

This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.

summary

So far, we've introduced in detail how to get started on a loose gluten-free diet, how to put it into practice, and some personal experiences. Anyone can start a loose gluten-free diet today, starting with what they can do without striving for perfection.

The greatest appeal of a loose gluten-free diet is that it can be continued without any difficulty. Without worrying about trace amounts of gluten in seasonings, you simply replace staple wheat products with rice or rice flour products. Many people have experienced changes in their bodies just by doing this.

The effects vary from person to person, but you should be able to feel some kind of change after three weeks, such as improved bowel movements, reduced swelling, improved fatigue, and improved skin condition. The important thing is to face your body and continue at a pace that is comfortable for you.

Finally, let's review three points to make a relaxed gluten-free diet a success.

1. Don't expect perfection: 80% is enough
2. Make Japanese Food Your Ally: Naturally Gluten-Free
3. Keep it fun: Enjoy discovering new ingredients.

Why not try a loose gluten-free lifestyle today? You'll surely discover a new you, one that will lighten your body and mind. Healthy, delicious, and easy to maintain, this ideal diet can be achieved with a loose gluten-free lifestyle.

So, starting tomorrow, try replacing bread with rice balls for breakfast. A small step will be the first step towards a big change. We wholeheartedly support your healthy daily life!