Are You Ready for Summer?

If you’ve been searching for a way to eat better, feel lighter, and support your gut without restrictive diets or complicated routines—you’re in the right place.

Today, we’re talking about the powerful combo of gluten-free and fermented foods, and how they can help support healthy weight management while nourishing your body from the inside out.

Let’s get into it:

🌾 Why Are So Many People Eating More Gluten-Free Foods?

More and more people are discovering that cutting out gluten—whether due to celiac, sensitivity, or general gut discomfort—helps reduce bloating, fatigue, and inflammation. But going gluten-free doesn’t mean reaching for processed substitutes.

Many gluten-free products are loaded with starches, gums, and sugars that can actually slow weight loss and disrupt gut health.

One approach? Focus on naturally gluten-free, whole foods that are rich in fiber, protein, and nutrients.

🥬 Top Naturally Gluten-Free Foods for a Healthy Weight:

1. Leafy greens & cruciferous veggies – Low in calories, high in fiber and antioxidants. Think kale, arugula, spinach, broccoli, and cauliflower.

2. Whole gluten-free grains – Quinoa, buckwheat, millet, and teff are all rich in nutrients and protein, keeping you fuller for longer.

3. Legumes – Lentils and beans offer plant-based protein and resistant starch, which helps regulate blood sugar.

4. Lean proteins – Eggs, chicken, turkey, and wild-caught fish like salmon support muscle health and satiety.

5. Healthy fats – Avocados, nuts, seeds, and olive oil help you feel satisfied and keep hormones in balance.

🧬 Why Fermented Foods Matter

Fermented foods are naturally rich in probiotics—the beneficial bacteria that help keep your digestive system humming and inflammation in check. A healthy gut microbiome is increasingly linked to better metabolic health, fewer cravings, and more balanced hunger hormones.

Adding fermented foods to your gluten-free diet is a game-changer.

🥣 Easy Fermented Foods to Add This Week:

• Sauerkraut or kimchi – Add a tablespoon to your lunch or dinner

• Kombucha or Water Kefir – Refreshing, lightly fizzy drinks that support digestion and gut health

• Yogurt or milk kefir – Choose unsweetened, dairy-free if needed (and look for active cultures!)

• Miso paste – Add to soups or salad dressings for a savory probiotic boost

• Fermented pickles – Not vinegar-based—look for “naturally fermented” on the label

🍽️ How to Put It All Together

Start your day with a protein-packed breakfast like eggs with sautéed greens and avocado. Enjoy a quinoa and roasted veggie salad with lentils and a spoonful of sauerkraut for lunch. For dinner, a miso-glazed salmon with steamed broccoli and millet. Keep portions reasonable, eat mindfully, and drink plenty of water.

🎯 Final Tip: Consistency Over Perfection

The goal isn’t to overhaul your diet overnight—it’s to build sustainable habits. Add just one new fermented food this week. Swap refined carbs for whole gluten-free grains. Your gut, metabolism, and energy levels will thank you.

Ready to take the next step in your gut health journey?

Check out our fermentation kits and get started making your own probiotic foods and beverages at home today!

And keep an eye out for our upcoming online sourdough bread baking course!

-Andy (Editor, Bloomcooking.com)

If you wanted to comment on the content in this newsletter, or had topics or recipes you wanted to have covered in the future, feel free to email me directly at: [email protected].

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