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Will gluten free packaged foods sabotage your results on the Wahls Protocol?

You might be wondering, if it’s labeled gluten free, how bad can it really be? When you’re trying to follow such a strict protocol to manage multiple sclerosis, it’s easy to think that a snack here or there won’t make a difference. But let’s dig into this a little deeper because the answer may surprise you.

As a certified Wahls Protocol nutrition coach working with clients managing MS and autoimmune conditions, I get this question often. And today, I want to give you a clear understanding of how gluten free packaged foods fit into your healing journey.

What Does the Wahls Protocol Say?

Let’s start by clarifying what the Wahls Protocol prioritizes. The foundation of the protocol is simple:

• Eat 9 cups of vegetables daily including leafy greens, sulfur-rich, and deeply colored varieties
• Eliminate inflammatory foods like gluten, dairy, and sugar
• Include quality protein and healthy fats to support cellular health

Packaged gluten free foods are not specifically forbidden, but they are not emphasized. The protocol focuses on nutrient density, and boxed or bagged foods typically do not deliver the same value as real, whole foods.

However, there is a very human side to this: cravings, convenience, and real life. So how do you manage that without derailing your progress?

Can You Eat Gluten Free Packaged Foods?

Yes, in moderation. Gluten free packaged foods can be a helpful bridge. If choosing a gluten free pasta or cookie helps you stick to the protocol and avoid gluten entirely, it’s a better choice than giving in to something that is inflammatory and damaging to your gut.

Here’s the key: use them sparingly and smartly. The goal is not perfection, but progress and consistency.

Let’s say you’re craving pasta and zucchini noodles just aren’t satisfying you. Choosing a gluten free option from a trusted brand can be a practical way to stay on track.

But these items should not make up the bulk of your diet. They do not replace vegetables, and they are often made with starches and fillers that have little nutritional value.

How to Read Labels

When shopping for gluten free packaged foods, always check the ingredient list rather than just the nutrition label. Look for:

• Short, simple ingredient lists
• Whole food ingredients you recognize
• No added sugars, soy, dairy, or seed oils

For example, corn tortillas might be gluten free but often contain additives or inflammatory oils. Choose brands that prioritize clean ingredients.

Favorite Brands to Try

Here are some brands that align better with Wahls Protocol principles:

• Siete Foods – clean tortillas and chips made with almond or cassava flour
• Jovial – organic gluten free pastas with simple ingredients
• Tinkyada – rice-based pastas with no additives
• Enjoy Life – allergen-friendly treats with transparent labeling

While these brands offer more wholesome options, they still fall into the “use sparingly” category. Relying on them daily can still lead to setbacks like digestive issues or fatigue.

What About Cross Contamination?

Always check labels for cross contamination warnings. Some packaged foods are processed in facilities that also handle gluten. If you are highly sensitive or trying to avoid even trace amounts, stick with certified gluten free brands.

Cross contamination matters, especially if you’re already experiencing symptoms. When in doubt, opt for whole foods instead.

Homemade Options

When possible, make your own snacks at home. That way you know exactly what’s in them and can adjust ingredients to fit your needs. Ideas include:

• Homemade veggie chips
• Energy bites made with dates, seeds, and coconut
• Grain free muffins using almond or coconut flour
• Roasted sweet potato or carrot fries

Homemade options can save you money, reduce inflammation, and support your healing goals more effectively than store-bought alternatives.

Recap: How to Approach Gluten Free Packaged Foods

• Prioritize vegetables first
• Use gluten free packaged foods sparingly
• Always read the ingredients list, not just the gluten free label
• Avoid products with added sugar, dairy, soy, and poor-quality oils
• Stick with reputable brands like Siete, Jovial, and Tinkyada
• Make homemade alternatives when possible
• Pay attention to how your body responds

Your health journey is personal. If a gluten free cookie keeps you from eating something worse and helps you stay committed to the Wahls Protocol, that’s a win. But if you’re eating processed snacks daily and wondering why you’re still tired or inflamed, it’s time to reassess.

Let your body be your guide.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: Are Gluten Free Packaged Foods Safe on the Wahls Protocol and Listen now to My MS Podcast