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Probiotics are well known for their potential to promote overall health and support a healthy digestive system. As a result, the use of probiotics has skyrocketed in recent years. But if, like me, you live with non celiac gluten sensitivity, your choices may be more limited. Join me as I explore the health benefits of probiotics and discover the best probiotics for gluten intolerance. I’ll also look at things to consider when choosing a probiotic supplement.

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.

Personal experience with probiotics

Throughout the years I’ve had various healthcare providers recommend probiotics for me and my family

Once my daughter had a stomach bug that left her with painful cramps and diarrhea. Her initial symptoms subsided within a few days. But over the next month her symptoms returned every weekend. I’ve never seen my daughter in so much pain. 

A gastroenterologist recommended probiotics. He said sometimes stomach bugs cause the gut flora to get thrown out of whack. Foods normally tolerated can cause a reaction as a result. In her case it was beef. 

My daughter needed a reboot. She began taking probiotics. Within a few weeks, her symptoms completely subsided.

Once, I began taking probiotics to  treat constipation. Initially it worked well. I mean very, very well. But after a few days, it stopped working altogether. 

Years later I tried probiotic supplements again. This time, I developed dermatographia after a few days. This is a skin condition where the skin develops raised welts when scratched. 

This wasn’t my first rodeo with the skin condition. For me, it’s usually a sign that something I’ve ingested or used on my skin doesn’t agree with me.

I should mention that I’m very, very sensitive. I have several food allergies and sensitivities and I never know what I will react to. Especially since developing pemphigus vulgaris, an autoimmune disease.

I began to think probiotics just weren’t in the cards for me. Maybe you can relate. I’ll talk about allergies and sensitivities a little later, so stay tuned. 

What are probiotics

Probiotics are live microorganisms found in fermented foods and supplements. Referred to as “good bacteria” or “beneficial bacteria”, these microorganisms interact with immune cells in our gastrointestinal tract. This helps to promote a healthy immune system, one that neither overreacts or under reacts to threats. 

When consumed in adequate amounts, probiotics assist in maintaining overall health, disease prevention, and treatment of various health conditions.

Many of the friendly bacteria found in probiotics are commonly found in our gut microbiome. They effectively crowd out populations of bad bacteria. In addition, good bacteria produce acids that prevent bad bacteria from growing unchecked.  

This reduces the risk of gastrointestinal infections and promotes an optimal environment for digestion. 

But the story doesn’t end there. In addition to gut and immune health,  probiotic supplements are also promoted for vaginal health and even brain health.

What is the meaning of gluten intolerance

Gluten proteins are found in wheat, barley and rye. For individuals with a gluten intolerance, also known as non-celiac gluten sensitivity,  ingesting gluten is problematic. 

Symptoms can range from abdominal discomfort, bloating, constipation, diarrhea, and fatigue to brain fog, anxiety headaches and rash. They may last several hours or even days after consuming gluten.

Gluten intolerance isn’t the same thing as celiac disease.

Like gluten intolerance, celiac disease patients react to gluten when consumed. In fact, symptoms are very similar. Additional symptoms include, bulky, bad-smelling bowel movements, pain in the joints, bones and abdomen, depression and anxiety.

Celiac disease is an autoimmune disorder which can ultimately damage the small intestine. 

In sensitive people, even trace amounts of gluten can cause a bad reaction. Switching  to a gluten-free diet is the best approach for managing either gluten intolerance or celiac disease. 

While this may be challenging at first, success is possible. Whether eating out or preparing your own gluten-free foods, these 10 Gluten-Free Lifestyle Hacks will give you the headstart you need.

What are probiotic strains and why do they matter

Scan any aisle stocked with probiotic supplements and you’re sure to see labels that refer to probiotic strains that are “diverse” or “specially selected.” 

A probiotic strain refers to  a specific microorganism. Different probiotics contain different strains, each with different characteristics. These characteristics make them suitable for treating various health conditions. There are over 500 probiotic strains.

Probiotic strains can be further classified by genus, which represent closely related species. For example Streptococcus thermophilus and Streptococcus salivarius belong to the Streptococcus genus.

Bifidobacterium bifidum and  Bifidobacterium breve belong to the Bifidobacterium species.

What is CFU in probiotics

Colony Forming Units or CFU refers to the number of live and active microorganisms in probiotic foods  or supplements. This includes beneficial bacteria and yeast. 

While higher counts don’t always equate to superiority, CFU count is an important consideration when shopping for a probiotic product, as it is an indication of the probiotic’s potency.

It’s not uncommon to see CFU counts in the millions and even billions. The latter may be better suited for people treating specific medical conditions.

What are the health benefits of probiotics

Probiotics are primarily classified into 2 groups: lactic acid bacteria and yeast.  Each has different health benefits.

Benefits of lactic acid bacteria

Lactic acid bacteria is a food grade bacteria used in the fermentation process. Food manufacturers use lactic acid bacteria to improve the flavor and texture of food. 

There are many health benefits of consuming foods with lactic acid bacteria including:

• Improved digestion.
• Enhanced ability to absorb nutrients.
• Enhanced ability to produce beneficial compounds like B vitamins and fatty acids. 
• Increased protection that helps our  immune system to protect us from infections and illnesses.
• Regular bowel movements.
• Certain strains help with the digestion of lactose, a milk sugar associated with lactose intolerance.
• Weight loss  and obesity prevention.
• Some strains contribute to healthy vaginal microbiota by balancing out PH levels. 

There are hundreds of strains of lactic acid bacteria that are commercially used. New strains are continually being discovered. 

Probiotic yeast was originally isolated from the skin of 2 tropical fruits, lychee and mangosteen. This yeast is non-pathogenic  and is used for its probiotic properties. Saccharomyces boulardii is the most commonly used probiotic yeast. 

Health benefits of probiotic yeast include:

• Supports gastrointestinal health by maintaining a healthy balance of microorganisms in the gut.
• Beneficial for managing diarrhea associated with antibiotic use, traveler’s diarrhea and pathogens like C-difficile.
• Effective at relieving symptoms of Irritable Bowel Syndrome (IBS) including bloating and abdominal discomfort.
• Helpful in treating  symptoms of Irritable Bowel Diseases like Crohn’s disease and ulcerative colitis.
• Helps prevent infections of the gut by crowding out harmful pathogens.
• Assists with breaking down lactose, a milk sugar.

Probiotics for vaginal health

You may have heard that eating yogurt while taking antibiotics can help prevent yeast infections in women, but have you ever wondered why? 

A healthy vaginal microbiome has dominating levels of Lactobacillus, a good bacteria. Antibiotics kill good bacteria along with the bad bacteria when fighting infections. Yogurt rich in lactobacillus acidophilus is effective for restoring healthy levels. 

You may already be quite  familiar with lactobacillus acidophilus. It’s name is commonplace. But  other bacterial strains, particularly in the Lactobacillus species, also effectively treat candida and bacterial vaginosis. This includes Lactobacillus rhamnosus and Lactobacillus reuteri to name a few.

Probiotics for gut health

A healthy gut microbiome has a diverse population of good bacteria. These bacteria fight harmful pathogens, restore healthy bowel movements, and improve digestion.

For abdominal pain caused due to irritable bowel syndrome (IBS), probiotics may help.  Not only do probiotics reduce discomfort and bloating,  but they also help reduce inflammation.

Bifidobacterium lactis, lactobacillus plantarum and saccharomyces boulardii  have shown promise in treating IBS and leaky gut syndrome. 

The latter is a  condition that causes proteins and undigested food particles to pass through the intestinal lining. Eventually these particles wind up in the bloodstream and have been linked with food allergies, asthma, headaches and more. 

Bifidobacterium lactis improves overall gut health by assisting with digestion. It also helps to regulate bowel movements and relieves the cramping, bloating and abdominal distension of  irritable bowel syndrome (IBS). 

Probiotic for immune health

Seventy percent of the immune system lives in the gut. So the fact that probiotics help to maintain a healthy gut microbiome directly impacts the immune system. 

For people with autoimmune disease, B. bifidum, Ruminococcus obeum, Blautia coccoides, and L. casei have have been known to regulate the inflammatory response in several studies.  

But as previously mentioned, some autoimmune conditions may be adversely affected by probiotic supplements, so always consult with your physician. 

Results may vary from person to person.

Probiotics for brain health

Research has exposed the connection between the brain and the gut. This is referred to as the gut-brain axis. In fact, bidirectional communication occurs between the gut and the brain.  A balanced gut microbiome can send signals to the brain that may impact mood, behavior and cognitive function. 

Furthermore, Lactobacillus and Bifidobacterium are known to produce neurotransmitters like serotonin and dopamine that impact bidirectional communication. 

Probiotics for celiac patients and non-celiac gluten sensitivity

Celiac disease is a chronic autoimmune disorder triggered by the consumption of gluten. 

For people with celiac disease and non-celiac gluten sensitivity probiotics may help manage stubborn symptoms that remain even after avoiding gluten. In many instances, other underlying conditions exist like FODMAP intolerance, lactose intolerance, SIBO, histamine intolerance, and IBS.  

Strains in the Lactobacillus and Bifidobacterium species, as well as Saccharomyces boulardii, a yeast, may be beneficial.  

There’s still lots to uncover about how probiotics can help people with celiac disease. 

It’s important to remember, there’s no cure for celiac disease or gluten intolerance due to non-celiac gluten sensitivity. Strict avoidance of gluten is the only real solution.

Who shouldn’t take probiotics

People with a compromised  immune system should avoid taking probiotic supplements. This includes people who have had organ transplants or are undergoing chemotherapy. This is because probiotics contain live bacteria, and in some cases, yeast.

Live microorganisms can pose a risk of infection for people with severely compromised immune systems.

People with certain autoimmune conditions may also want to avoid taking probiotic supplements. If you’re uncertain, check with your healthcare provider. 

Can you be allergic to probiotics

Probiotic supplements can cause itchiness and even skin rashes, but this is rare. Also, keep in mind this can have a number of causes. You may just be allergic to another ingredient in the supplement. 

Never assume a probiotic supplement is gluten-free. Always look for the gluten-free label. 

The same holds true for other ingredients you may be allergic to.

If you have a reaction, you may want to consider changing brands or even trying different probiotic strains. But first, consult with your healthcare provider.

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What are the main sources of probiotics

Probiotics can be found in a variety of sources. The main sources of probiotics are yogurt, fermented foods like sauerkraut, kimchi, and miso, and probiotic supplements. Live cultures of probiotic bacteria can also be found in drinks like kefir, kombucha and fermented fruit juices.

Gluten-free probiotic foods

Yogurt is just cultured milk so it’s naturally gluten-free. However, some yogurts contain added flavors and additives which may contain gluten. It’s also possible for cross-contamination to occur during manufacturing.  

Not all yogurts contain probiotics. Make sure yogurt labels say “live and active cultures” or “contains probiotics”. 

Gluten-free probiotic yogurt: 

• Chobani
• Yoplait Original
• Dannon Light and Fit Greek Yogurt
• Siggi’s Yogurt
• Silk Dairy-Free Yogurt Alternative
• Cocojune (also dairy-free)

Sauerkraut is a rich source of probiotics. Made from  fermented cabbage that has been finely shredded, sauerkraut is naturally gluten-free. 

Sauerkraut contains several species including Leuconostoc mesenteroides, Lactobacillus plantarum, Lactobacillus brevis, Pediococcus, and Enterococccus. Avoid pasteurized brands as the pasteurization process kills active bacteria. 

Sauerkraut is naturally gluten-free, with many brands only containing fermented cabbage, salt and water. But not all brands are probiotics so be sure to read the label.

Gluten-free sauerkraut brands: 

• Cleveland Kraut, Naturally Fermented Gnar Gnar Sauerkraut
• Bubbies Sauerkraut
• Wildbrine Kraut Raw Green
• Silver Floss Naturally Fermented Shredded Sauerkraut
• Saverne Raw Kraut

Kimchi is a Korean dish that combines fermented and salted vegetables, particularly napa cabbage and Korean radishes,  with a variety of spices. Some spices you can expect to find are fish sauce, red pepper flakes, scallions and red chili pepper. Like sauerkraut, kimchi is rich in Lactobacillus.

Gluten-free kimchi brands:

• Napa Cabbage Kimchi
• Wildbrine Kimchi Korean
• Olive My Pickle Fermented Classic Kimchi
• White Napa Cabbage Kimchi by Choi’s Kimchi Company
• Lucky Foods Seoul Kimchi

Miso is a paste made from fermented soybeans. It usually consists of water, salt, soybeans, and koju. Koju is made from fermented rice, barley or other grains. Miso is naturally gluten-free, providing none of its ingredients, such as the koju, contain gluten. For example, barley is not gluten-free.

Miso is often used in stir-fry, sauces and soups, as well as salad dressing, and as an alternative to soy sauce. But here’s the catch…high temperatures can kill the probiotic strains. It’s best to either use miso in cold or add miso to dishes once the pot has cooled to below 70C/158F.

Gluten-free miso brands:

• Miso Master Organic Mellow White Miso
• Marukome Miso
• YUHO Organic Miso Paste
• Miso Paste Malted rice (YAMASAN)

Other probiotic foods

Other gluten-free probiotic foods include tempeh, pickles, fermented cheeses, traditional buttermilk and natto. 

Gluten-free probiotic drinks

Kefir is made from cultured milk just like yogurt. However, the texture of kefir is thinner than yogurt. And Kefir contains a larger variety of probiotic strains than yogurt…12 on average. While 

yogurt contains about 50 million CFUs of probiotics, kefir contains up to 10 billion CFUs. Water kefir, a dairy-free beverage, is also available.

Gluten-free kefir brands:

• Lifeway Organic Whole Milk Kefir 
• Green Valley Organic Kefir
• Maple Hill Organic Kefir

Kombucha is an effervescent drink with a tangy, mildly sweet flavor. It’s made from fermented tea, sugar, cultured bacteria and yeast. It can be flavored with fruits, herbs and even spices.

As a probiotic, kombucha is known to help promote a healthy gut. However, people with IBS should limit their intake as it’s high in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols).

Gluten-free kombucha brands

• Remedy Kombucha Tea Organic Drink – Sugar Free, Keto, Vegan & Gluten Free
• Health-Ade Canned Kombucha Tea Organic Drink, Non-GMO, Vegan, Gluten Free
• Humm Probiotic Kombucha Zero Sugar Variety Pack – No Refrigeration Needed, Keto Friendly, Organic, Vegan, Gluten Free

Best gluten-free probiotic supplements

Probiotic supplements enable you to target specific probiotic strains. This is helpful when you want to treat a particular medical condition. 

Some things to consider when purchasing probiotic dietary supplements include:

• Ingredients – Examine carefully to be certain they don’t contain anything you’re allergic or sensitive to.
• Probiotic strains and CFU count – consult with your healthcare provider to determine levels that are appropriate for your health goals and medical conditions.
• Expiration date – the effectiveness of probiotics begins to diminish after the expiration date.
• Third-party certification ensures that the label on the probiotics is accurate.

Gluten-free probiotic supplements

In addition to being gluten-free, the brands below contain a diverse population of probiotic strains. They are also free of dairy and other allergens. 

• Garden of Life Once Daily Women – Highlights: Certified gluten free, 50 billion CFU, 16 probiotic strains – gluten-free, dairy-free, soy-free.
• Stonehenge Health Probiotics – Highlights: 51 billion CFU, 16 probiotic strains, prebiotic, GMP certified, delayed release – gluten-free, dairy-free, soy-free, vegetarian, peanut-free, dairy-free, no preservatives
• Renew Life – Women’s Care Probiotic – Highlights: 50 billion CFU, 12 probiotic strains – gluten-free, dairy-free, soy-free
• New Rhythm Probiotics – Highlights: 50 billion CFU, 20 probiotic strains, 3rd Party Certified for Purity and Potency – gluten free and verified Free of Sugar, Soy, Yeast, Egg, Wheat, Corn, Peanuts, Fish, Shellfish, Magnesium Stearate, Artificial Ingredients, Fillers, Binders, Preservatives.

Summary

When it comes to promoting overall health, probiotics are a powerful ally.  From promoting digestive health and reducing gastrointestinal symptoms to supporting vaginal, immune and brain health, its benefits cannot be overstated. Consult with your healthcare provider to see if incorporating probiotic-rich foods or supplements is right for you. 

The post Best Probiotics for Gluten Intolerance: A Comprehensive Guide appeared first on Health Uprising Now.

As we usher in the cooler temperatures of fall and winter, these gluten-free soup recipes are sure to warm you from your nose to your toes!

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

There’s nothing as comforting as a warm bowl of soup on a cold day. Soup has a way of making you feel nurtured and cared for. Even if you made it yourself!

But let’s face it. Cooler temperatures means sniffles, colds, and stomach bugs aren’t far behind.

Here’s the good news. Soup not only warms you up.  It’s loaded with beneficial nutrients that relieves cold symptoms, reduces inflammation, and rehydrates the body. And that’s not all.

Check out my article on the healing benefits of soup to learn more.

For helpful tips on living your best gluten-free life, check out these 10 Gluten-Free Life Hacks.

Best Gluten-Free Soup Recipes for Fall and Winter

Gluten-free soup recipes for the fall and winter will take advantage of seasonal vegetables.  

Pumpkins, squashes and root vegetables add color, flavor, and nutrients. Cruciferous vegetables like cauliflower are also great additions of the season.

Enjoy classic favorites like good old-fashioned chicken noodle soup or embark on a culinary journey.

From Turkish, Asian, and Portuguese to, Mexican, Creole and Haitian, these gluten-free soup recipes pay homage to the cultural influences that inspired them.

Some of these fall soup recipes are gluten-free and dairy-free. Others are either gluten-free OR dairy-free. All of them are amazing!

Gluten-Free and Dairy-Free Soup Recipes

Gluten-Free Potato Soup

Topped with crispy bacon crumbles and green onions, this easy creamy gluten free potato soup is dairy free, Paleo, and Whole30 friendly.

Chicken Soup Recipe

Savor the wholesome goodness of our Gluten-Free and Dairy-Free Chicken Soup, a comforting classic tailored for dietary needs without compromising on flavor. Brimming with tender chicken and nutritious vegetables, this soup offers a nourishing, satisfying meal that’s perfect for everyone at the table.

Simplified Portuguese Bean Soup

Full of smoky and spicy flavors, Portuguese Bean Soup is a warming and satisfying entree soup.  Easy to prepare with simplified instructions!  

Turkish Lentil Soup

This nutritious and cozy fall soup is full of fall produce and flavored with warm Turkish spices.

Kerala Ishtew (Indian Coconut Milk Vegetable Stew)

Packed with fall vegetables like carrots, potatoes, and green beans, this creamy and savory coconut soup is both gluten-free and dairy-free.

Tom Yum Gai (Thai Hot and Sour Chicken Soup)

This easy tom yum gai soup is both gluten free and dairy free, and has just the right balance of Asian flavors.

Quinoa Vegetable Soup

Packed with vegetables, beans and quinoa, this Quinoa Vegetable Soup makes a comforting and healthy lunch or dinner. It is full of delicious flavours and spices and is vegan, gluten-free and nut-free. With a generous amount of protein from the black beans and quinoa, this is a fantastic quinoa recipe that is hearty and satisfying.

Carrot Ginger Coconut Soup

This Carrot Ginger Coconut soup is vegan, gluten-free, and takes just 30 minutes to make! It’s the perfect balance of sweet & savory and great for a cozy comfort meal.

Mexican Bean Soup

This gluten and dairy-free Mexican Bean Soup is packed with vegetarian protein and Tex-Mex flavor. Dump the ingredients in the crockpot, and come home to a delicious dinner!

Easy Instant Pot Jambalaya Soup

This hearty Instant Pot Jambalaya recipe is quick, easy, and delicious. Packed with sausage and shrimp, and homemade Creole seasoning, this mouth-watering soup is pressure cooked and ready in just 20 minutes. It even makes amazing leftovers, if you have any!

Broccoli and Potato Soup 

Broccoli and Potato Soup is satisfying, smooth and creamy. Using potatoes to provide a creamy texture, this soup is vegan, nutritious and quick and easy to make. Ideal for a healthy lunch or dinner, this soup will become a new family favorite.

Instant Pot Chicken Noodle Soup

A hearty and delicious soup has never been easier than with this Instant Pot Chicken Noodle Soup! You’ll never go back to the canned stuff when you discover how simple it is to make your favorite soup in the Instant Pot!

Vegetable Detox Soup

Give your digestive system a deep cleanse with this delicious and easy Vegetable Detox Soup. It’s packed with both flavor and nutrition!

Spinach White Bean Soup

This Spinach White Bean Soup is the perfect recipe to sneak some extra vegetables into your diet. It’s fully gluten-free and vegan, making it perfect for a variety of dietary needs and preferences!

Paleo Chicken Gnocchi Soup

This Paleo Chicken Gnocchi Soup is a delicious, easy, and comforting meal. It’s loaded with shredded chicken, Trader Joe’s Cauliflower Gnocchi, Veggies, and a dairy free cashew cream. And it’s gluten free, dairy free, and Paleo!

Creamy Apple Tomato Soup

This quick and easy apple tomato soup is perfect for chilly fall days! Simple, seasonal ingredients and ready in under an hour.

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Vegan Roasted Tomato Soup

This easy, creamy tomato soup is made with roasted veggies and a bit of vegetable stock!

Creamy Wild Mushroom Soup

This creamy Wild Rice Mushroom Soup is vegan, gluten-free and made in a Dutch Oven for an easy, healthy 30 minute meal. A one pot wild rice mushroom soup recipe that’s easy to make and so healthy and pairs well with a side of Vegan Garlic Bread!

Creamy Vegan Broccoli Soup

This creamy vegan Broccoli soup is totally dairy-free! Filling and delicious with a vegetable broth and oat milk base. A great vegan, gluten-free soup for a chilly fall night.

French Canadian Pea Soup

This traditional French Canadian Pea soup is easy to make, feeds a CROWD – cheaply – is tasty, filling, and a great way to use up leftover ham!  

Easy Butternut Squash Soup

This comforting butternut squash soup is creamy, delicious, and can be made in about 25 minutes! And it’s whole30, vegan, and paleo.

Easy Bean and Potato Soup

This bean and potato soup recipe is incredibly easy and quick to make. It is rich and full of flavor! A vegan and gluten-free soup for you all!

Gluten-Free Soup-Recipes

Gluten-Free Chicken and Dumpling Soup

Filled with tender chicken, nutritious vegetables, and gluten-free dumplings, this hearty soup brings comfort while helping to reduce inflammation.

30-Minute Chicken Tortilla Soup

This easy chicken tortilla soup comes together in 30 minutes and is packed with protein to keep you full.

Creamy Chicken Wild Rice Soup

This Creamy Chicken Wild Rice Soup is not only tasty, super satisfying,and gluten-free… it also has gluten-free dumplings. Big score!

Gluten Free Broccoli Cheddar Soup

This healthy gluten free broccoli cheddar soup is filled with so much flavor. Packed with carrots, broccoli, garlic and onions – it’s a nourishing meal that everyone will love!

Easy Gluten Free Hamburger Stew Soup

This gluten free hamburger soup is full of flavor, healthy, and delicious for you to enjoy in every bite and stay warm in this cool weather!

Dairy-Free Soup Recipes

Haitian Pumpkin Soup

A classic Haitian recipe that is pure comfort food. Full of meat, vegetables and pasta, this soup is as hearty as it is delicious!

Vegan Chickpea Soup

Chickpea Soup is easy, healthy, satisfying and is the perfect comfort food on a chilly night. Made without any stock, in under 30 minutes using canned chickpeas, coconut milk and warm curry spices, it is flavorful, nourishing and tasty!

Vegan Butternut Squash Carrot Ginger Soup

This one pot butternut squash soup is simmered with carrots, fresh ginger, nutmeg and garlic for a comforting autumn squash soup. Plus, it’s made vegan with creamy coconut milk! 

Roasted Carrot and Pumpkin Soup

This Roasted Carrot and Pumpkin Soup recipe is made with roasted vegetables and a carrot top pesto. This soup is both healthy, indulgent and vegan.

Conclusion

Whether you’re gluten-free, dairy-free or both, incredible flavors await you. Embrace the season with these sumptuous gluten-free soup recipes!

The post 30+ Amazing Gluten-Free Soup Recipes to Warm Up Your Fall and Winter appeared first on Health Uprising Now.

Have you been searching for a gluten-free all-purpose flour blend to use in your baking and cooking recipes? This article will show you how to make a DIY gluten free flour blend at home, and with little effort.

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Whether you have Celiac disease, are gluten-sensitive, or just want to experiment with a gluten-free alternative, this DIY gluten free flour blend will suit your needs. 

Store-bought gluten-free flour blends can include a confusing assortment of ingredients. For ultra sensitive people like myself, the risk of a reaction is real. 

This all-purpose gluten-free flour blend uses a minimal amount of ingredients. It’s also versatile enough to be used in all your baking and cooking recipes. 

In fact, with the addition of Xanthan Gum, I’ve substituted flour in many recipes with this gluten-free flour blend. Keep reading to learn more.

What is Gluten-Free All-Purpose Flour?

Gluten-free all purpose flour contains a combination of gluten free flours that serve the same purpose as conventional flour. You can use it as a flour substitute for baking, frying, thickening, gravies, or whatever recipe you’re making. 

The difference is it doesn’t contain the proteins or gluten typically found in wheat, rye and barley. This makes it a good alternative for people with Celiac disease and gluten-sensitivity. 

Unlike conventional all-purpose flour which contains gluten, this gluten free alternative flour blend combines a variety of gluten-free flours to mimic the texture and functionality of wheat flour.

This homemade gluten free flour recipe can be used as a 1:1 replacement for all-purpose recipes. That means you can use equal amounts of this gluten-free flour blend as the recipe calls for.

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When I first switched to a gluten-free diet, I thought I could use brown rice as a 1:1 replacement in all my baking recipes. Suffice it to say, my baked recipes came out dry, gritty and crumbly. That’s because rice flour absorbs moisture differently than other flours.

With a little research I learned that different flours have properties that make them more or less suitable for baking.

Common Ingredients in a homemade gluten-free all-purpose flour blend

Brown Rice Flour – The Foundation

The brown rice flour serves as a base in this gluten-free flour blend. Brown rice flour is made from rice that is finely ground. 

Rice flour helps to give baked goods a fluffy, airy texture. It’s also responsible for giving baked goods its crunchiness.

Brown rice flour has been described as having a  “nutty” flavor. The brown rice flour can be substituted with white rice flour which has a more neutral flavor. 

I’ve only used brown rice flour. I’m sure the discerning taste bud can notice a difference between the 2 flours. But having no basis for comparison, I can’t say that I’ve noticed a nutty flavor in the brown rice flour. 

For the health-conscious, brown rice flour makes a good choice.  

In addition to fiber, brown rice flour contains iron, B-vitamins, and potassium and antioxidants. Brown rice flour is low in saturated fat so it helps reduce the risk of heart disease.

Nutritional value varies between brands. So If you’re looking for the biggest nutritional bang for your buck, you’ll want to read the labels. 

For sensitive individuals, brown rice flour is easily digested and hypoallergenic.

Tapioca Flour – The Binder

Tapioca flour is not derived from grain like other flours. It’s extracted from cassava, a root vegetable found in South America. 

The powdery flour is starchy and almost chalk-like in appearance and texture. You’ll want to be careful handling it  as it can be messy. 

Because of its excellent binding ability tapioca flour helps baked goods like cookies and cakes maintain their structure. It also gives baked goods their chewiness. 

The high starch content makes it the perfect thickener for soups, stews, gravies and sauces.

Potato Starch – The Moisture Manager

Potato starch is made from white, peeled portion of the potato. It’s white and powdery in appearance. Because it absorbs moisture, it helps prevent baked goods from drying out. Like tapioca starch, it makes an excellent thickener.

Potato starch plays an important role in mimicking gluten’s elasticity when blended with other flours.

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Why is Xanthan Gum Often Added to Gluten-Free Baked Goods

You may notice Xanthan gum listed on many gluten-free recipes. Xanthan gum binds or holds ingredients together. It provides structure. This keeps your beautiful cake from collapsing into a heap of crumbs on your plate. 

Xanthan gum is made during the fermentation process of a specific bacteria. Xanthomomonas campestris is a bacteria that affects plants. It’s harmless to humans. 

Before you get too skeeved out, we’re no strangers to bacteria in the food production process. Yogurt, cheese, sauerkraut, kimchi and yeast  are just a few products made using bacteria.

When substituting wheat flour with this gluten-free flour blend, mix in ½ teaspoon for every cup. Too much Xanthan gum and your baked goods may become dense, gummy or have a slimy feeling in your mouth. 

Individuals who are sensitive to Xanthan gum may experience GI upset when consuming foods prepared with it. Symptoms may include bloating, gas or diarrhea.  If symptoms occur, discontinue use and try using an alternative binder.

The Perfect Blend – Your Homemade Gluten-Free All-Purpose Flour Blend

With this homemade gluten free flour recipe you can bake fluffy, airy, chewy, moist, structured treats that don’t fall apart. Or you can thicken your sauces, gravies, stews and puddings.

All 3 flours used in this flour blend are all low FODMAP. This makes them ideal for people with irritable bowel syndrome.

Using Your Gluten-Free All-purpose Flour Blend

I typically double this recipe and store in a large container on my kitchen counter.

As previously mentioned, this gluten-free flour blend can be used as a 1:1 replacement for all-purpose flour in your favorite homemade recipes. 

To get consistent results, you’ll want to follow a few simple tips.

• Be sure to use precise measurements.
• Prior to baking, let your gluten-free doughs and batters rest momentarily. Resting gives dough a chance to firm up and batters time to thicken.  
• Experiment. Tweak your recipe with more or less ingredients as needed. For example, if your cakes come out too dense, try using less Xanthan gum next time.

Should Gluten-Free Flour Be Stored in the Fridge?

It’s not necessary to refrigerate your gluten free all purpose flour blend, unless you live in a hot, humid climate. Then you’ll want to refrigerate it to keep it from going rancid.  Otherwise, your gluten-free flour blend can be stored in a cool, dry place.

 If you do decide to refrigerate, be sure your gluten-free blend has reached room temperature before using it in recipes.  Baked goods can be affected by chilled flour.

Recommended Products

Bob’s Red Mill Gluten Free Brown Rice Flour 

Bob’s Red Mill Tapioca Starch

Bob’s Red Mill Potato Starch

Bob’s Red Mill Xanthan Gum

Large Airtight Storage Containers

Stainless Steel Measuring Cup and Spoon Set

Print

Gluten-Free All-Purpose Flour Blend

Step-by-step Guide on Making a Gluten-Free All-Purpose Flour Blend

Ingredients

• 1½ cups Brown Rice Flour
• ¾ cups Tapioca Flour
• ¾ cups Potato Starch
• Xanthan Gum (optional)

Instructions

• In a large mixing bowl, combine all the flours.
• Blend the flour with a whisk until evenly mixed.
• Store your gluten-free flour blend in an airtight container.
• For each cup of flour that the recipe calls for, add ½ teaspoon of Xanthan gum. However, if using this flour blend in a gluten-free recipe that already calls for Xanthan gum, use the amount suggested by the recipe.

The post How to Make a Versatile Gluten-Free All-Purpose Flour Blend appeared first on Health Uprising Now.

Summer is here, so crank open your grills and get ready to feast on these sumptuous summer grill recipes!  

How many barbecues have you had to sit on the sidelines due to dietary restrictions?  Well, no more! This article features 56 of the best dairy-free and gluten-free grill recipes around.

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.

Are you tired of navigating a culinary minefield because of dietary restrictions? Well have I got the solution for you!  

I’ve been searching the grilling universe and have come up with 82 of the best gluten-free BBQ ideas I could find. From healthy chicken recipes on the grill to barbecue burger recipes you’ll find something to suit your taste buds.

And it doesn’t end there! You’ll find other meat grill ideas like steaks, brisket, ribs, and sausage. If you’re a seafood lover these seafood recipes on the grill will literally blow you away. 

Do you like your veggies grilled? We got you covered with grill recipes for vegetables that even little kids will enjoy.

This incredible collection of mouthwatering summer grill recipes will ignite your taste buds and leave you craving for more. 

Are you ready? Let’s dig in!

56 Delicious Dairy-Free and Gluten-Free Summer Grill Recipes

While every effort has been made to curate and categorize these BBQ grill recipes, a little diligence is advised with each recipe.  Check out my Gluten-Free Life Hacks post for tips to avoid getting glutened.

Sumptuous BBQ Chicken on the Grill

If you’re anything like my family, you probably eat your fair share of chicken. Jazz up your meal with one of these healthy chicken recipes on the grill.

Dairy-free and Gluten-free grilled chicken recipes

Grilled Boneless Skinless Chicken Thighs
All you need is 15 minutes & 6 ingredients to make the best Grilled Chicken Thighs. This quick summer grill recipe for juicy seasoned boneless skinless chicken thighs is delicious in salads, wraps and sandwiches.

Simple Chicken Satay With Peanut Sauce
Chicken Satay with Peanut Sauce is an easy-to-make meal that’s packed with flavor. Sizzling gluten-free and dairy-free chicken skewers are grilled to perfection and served with a rich, creamy peanut sauce that will have you coming back for seconds!

Chimichurri Chicken (grilled, baked or fried). The best dairy-free and gluten-free Chimichurri Chicken dish featuring a homemade Argentinian-inspired sauce that will leave your taste buds in awe.

Grilled Chicken Kabobs (With Fajita Marinade)
This delicious grilled chicken kabobs recipe is marinated with fajita seasoning then mixed with fresh vegetables on skewers for a delicious dinner. Grill these delicious kabobs on the grill or bake in the oven for a delicious dinner.

Asian Grilled Chicken Tenders
Asian Grilled Chicken Tenders are flavorful and cook fast so they are perfect for serving as a weeknight dinner. Serve these grilled chicken strips with rice and stir-fried veggies or on a salad to make it a complete, family-friendly meal.

Grilled BBQ Chicken Drumsticks
These grilled BBQ chicken drumsticks are out of this world! They’re easy to make and jam packed with bbq flavor, plus super juicy and perfectly sticky. Make them on a busy weeknight or for your next backyard bbq or cookout.

Grilled Chili Lime Chicken
You’ll want this spicy and zesty summer grill recipe asap! Grilled Chili Lime Chicken that’s a delicious healthy entree for your next BBQ or cookout! It’s gluten-free, paleo, and allergy-free; perfect for pleasing the crowd and awakening the taste buds!

Grilled Ras El Hanout Chicken
With an essential Moroccan spice blend, Grilled Ras El Hanout Chicken will become a new favorite healthy summer grill recipe. Gluten-free, paleo, and Whole 30 approved, entice the senses of smell and taste with this exotic dish.

Grilled Chicken Drumsticks
With a simple and flavorful homemade seasoning rub, these grilled chicken drumsticks come together so easily and quickly without any gluten or dairy. With crispy, golden skin and fall-off-the-bone meat, these drumsticks will be the star of the show.

Chicken Yakitori Recipe
Indulge in the tantalizing flavors of Japan with this gluten-free and dairy-free chicken yakitori recipe. Skewered succulent chicken glazed with a mouthwatering blend of gluten-free soy sauce, ginger, and garlic, ensuring a delightful dish suitable for all dietary preferences.

Grilled Chicken Shawarma Skewers
Grilled chicken shawarma skewers are marinated with a bold Mediterranean spice mixture, garlic and bright lemon juice and grilled until perfectly charred.

Grilled Greek Chicken Kabobs
These Grilled Greek Chicken Kabobs are the easiest! They’re also delicious, high in protein, low carb and Whole30 friendly.

Gluten-free grilled chicken recipes

The Best Herbs De Provence Grilled Chicken
This is the best gluten-free herbs de provence grilled chicken. Chicken breasts are marinated in lemon juice, herb de provence, olive oil, dijon mustard, and garlic. Once marinated they’re grilled to perfection.

Bruschetta Chicken
Enjoy this gluten-free Grilled Bruschetta Chicken with tender chicken breast, melted mozzarella cheese, ripe tomatoes, and fragrant basil, all complemented by a luscious sweet balsamic glaze.

Chicken Kebabs
Try these gluten-free chicken kebabs, perfect for grilling. Delightfully healthy and effortlessly prepared, these kebabs can be tailored to your taste, allowing you to discover an irresistible combination of flavors that will leave your family craving for more. Get ready to savor every bite of these delights!

Rotisserie Chicken
There’s nothing better than rotisserie chicken on the barbecue in the summer; it cooks up juicy and flavourful in no time with a gluten free spice blend. Once you prep it, it practically cooks itself!

Greek Yogurt Marinated Chicken
This lemony Greek yogurt marinated chicken recipe is naturally gluten free and goes with everything! The marinade comes together in minutes & can be used on chicken thighs or chicken breasts.  

Coriander Garlic Grilled Chicken + Green Goddess Sauce
The lemony tang of coriander with savory garlic, compliments the smoky taste of grilled chicken perfectly. Add a green goddess sauce full of herbs, tahini, coconut and lime to brighten this gluten-free and paleo entree even further, enticing the taste buds. 

Grilled Chicken Caprese With Pesto This tasty grilled chicken caprese with pesto is the best summer grilling recipe you didn’t know you needed! Marinated and grilled to perfection, the chicken is topped with zesty pesto, fresh tomato, and melty mozzarella cheese.

Grilled Chicken With Cilantro Crema
This grilled chicken with cilantro crema is a perfect summer meal. With juicy marinated and grilled chicken breast, and a creamy, tangy cilantro crema, it’s a delicious and flavorful pairing that’s amazing for weeknights or summer cookouts!

Dairy-free grilled chicken recipes

Healthy Grilled Sriracha Chicken Wrap
This dairy free sriracha chicken wrap is stuffed with grilled sriracha chicken that’s marinated overnight in an addicting sauce. It’s spicy, healthy, and so good. Make this wrap for lunch, dinner, or even meal prep it.  

Honey Garlic Chicken Potato Foil Packets (Campfire Chicken)
Tender and delicious honey garlic chicken potato foil packets is a hearty and delicious recipe. This dish is great for grilling or cooking over a campfire, but is also really tasty baked in the oven too.

Irresistible Meat Recipes for the Grill

Gluten Free and Dairy Free

Argentinian Beef Kabobs with Chimichurri Sauce
These savory kabobs made with fresh parsley, basil, thyme and oregano are Paleo, Whole30 and low carb/keto friendly!

Grilled Meat Skewer with Basil Marinade
This gluten and dairy free Grilled Meat Skewer with Basil Marinade takes advantage of the best summer produce and the perfect weather to cook outdoors. Zucchini and basil are always abundant in the summer and this recipe puts them to good use. The basil marinade combined with the zucchini, mushrooms, beef and onions tastes amazing slightly charred from the grill.

Grilled Steak Kabobs With Veggies
Only three ingredients are needed for the BEST grilled steak kabobs! Quick, simple, and super easy to throw together at the last minute!

Texas style smoked brisket
Texas style smoked brisket is juicy, tender, and full of flavor. It’s cooked low and slow in a wood pellet grill with simple ingredients. Dairy free & gluten free!

Grilled cornish hens
Grilled cornish hens are elegant showstoppers and so easy to make with a simple marinade. This 30-minute recipe is for both casual and fancy dinners!

Turkish Shish Kebab
Delicious Turkish Shish Kebab is full of flavor. This recipe has a simple marinade which creates tender, juicy and tasty grilled lamb.

Flanken Ribs
Flanken ribs are grilled to perfection in under 10 minutes, while an Asian-inspired marinade provides a wonderful balance of mouth-watering sweet and salty flavor!

Gluten Free

Grilled Tri-tip
Seasoned & sensational Grilled Tri-Tip is a summer dish you will crave all season. This recipe includes the top tips for ensuring juicy slices with a caramelized crust that is irresistible.

Easy Grilled Pineapple Meatball Skewers
These easy gluten-free Grilled Hawaiian Pineapple Meatball Skewers go from grill to table in less than 20 minutes! The perfect family meal.

Grilled Sirloin Steak
Learn how to make the ultimate grilled sirloin steak in less than 15 minutes. This exceptional recipe guarantees a steak that is incredibly juicy and tender on the inside, making it the ideal choice for a quick dinner that everyone loves.

Black Pepper Burgers
These delicious burgers use high-quality essential oils to kick up the flavors to a whole new level.

Hobo Dinner Foil Packets (Bacon Cheeseburger & Potato)
Hobo Foil packet dinners have a whole burger covered in cheese and bacon on top of thinly sliced vegetables. These warm and savory hobo packets are folded up in aluminum foil and are then cooked on the grill, campfire or in the oven for a hearty meal outside or in.

Paleo Turkey Burger
These grilled turkey burgers are so juicy and moist, and have a nice cilantro lime flavor. And best of all, these only take 10 minutes to prep! Perfect for summer grilling!

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Mouth Watering Seafood Recipes on the Grill

These grilled seafood recipes feature grilled shrimp or salmon combined with zesty, savory and in some cases, fruity flavors. And the great thing about grilled seafood is it cooks quickly so you’ll be eating in no time!

Gluten-Free and Dairy-Free

Grilled Garlic Shrimp
If you’re looking for the best way to grill shrimp, this gluten and dairy free Grilled Garlic Shrimp recipe is it. It’s juicy, flavorful and oh-so-easy. It will quickly become your favorite way to cook shrimp this summer.

Grilled Shrimp Tacos
These Grilled Shrimp Tacos are topped with a delicious homemade Peach Salsa and they only take about 30 minutes to make! Enjoy this healthy and flavorful weeknight meal all summer long.

Grilled Chimichurri Shrimp Skewers
These grilled chimichurri shrimp skewers are the perfect summer protein! With fresh flavors of lemon, parsley, and a bit of spice—these skewers grill up fast in just 5 minutes. They are gluten-free, dairy-free & perfect on salad, tacos, or rice. 

Grilled Rosemary Shrimp
These savory grilled rosemary shrimp are marinated in olive oil and lemon. Naturally gluten and dairy free.

Grilled Maple Dijon Salmon
This easy Grilled Maple Dijon Salmon recipe only requires 6 Ingredients and is ready in 20 minutes or less. It is served with a homemade sticky and sweet maple dijon sauce. This will be your new go to recipe for salmon!

Grilled Marinated Salmon
This gluten-free and dairy-free marinated and grilled salmon recipe is full of amazing flavor! It is served with a fresh herb sauce on the side that is to die for.  

Gluten-Free

Grilled Shrimp and Pineapple Skewers
These gluten free grilled shrimp and pineapple skewers are perfect for summer! This recipe is paired with a delicious garlic cilantro butter that can be made with regular butter, ghee, or even plant based butter!

Black Garlic & Lime Cedar Plank Salmon
Black garlic and lime add even more flavor to smoky grilled cedar plank salmon. You won’t have to wait long for this paleo and gluten-free recipe to be cooked up; it’s simple, quick, and easy!  

Grill recipes for vegetables even a kid will love

Gluten Free and Dairy Free

Tofu Skewers (Vegan Shish Tawook Sandwich)
These gluten free, dairy free tofu skewers are full of flavor and loaded with garlic and spices. You will be licking your fingers after eating these.

Grilled Lemon Garlic Potato Kabobs
Gluten-free and dairy-free Lemon Garlic Potato Kabobs, hot off the grill, are crisp on the outside, soft and tender inside. Skewered potato kabobs with shallots, grilled with lemon and garlic round out a casual dinner at any time of year.

Grilled Cabbage Steaks
These melt-in-your-mouth Grilled Cabbage Steaks are the best way to serve up the humble vegetable! Just 3 ingredients, healthy, naturally keto, vegan, gluten-free, allergy-free, and paleo! The charred & smokey flavors of this tender grilled cabbage recipe make it a perfect quick & easy side dish that’s ready in 10 minutes! Dress it up with toppings for a savory low-carb entree!

Grilled Potatoes
These easy Grilled Potatoes are gluten-free and dairy-free, and they eliminate 3 common, extra cooking steps. But you still get wonderfully tender, fluffy potatoes with lots of yummy golden-brown spots!

Grilled Vegetables In Foil
Grilled Vegetables in Foil are healthy, easy and simple to make! A delicious vegetable medley on the grill is the perfect side dish to any meal. Learn how to make these foil grill packets that are paleo, keto and whole30 friendly!

Chickpea Burger Vegan Recipe
Indulge in the flavors of a gluten-free and dairy-free grilled chickpea burger, crafted with protein-packed chickpeas, aromatic herbs, and spices. With a satisfying texture and a burst of plant-based goodness, this burger is a delicious guilt-free option for those with dietary restrictions.

Dairy-Free Mexican Street Corn
Dairy-Free Mexican Street Corn, also known as Elote, is a delicious way to enjoy grilled corn all spring and summer long! The sweet corn is grilled in the husk and topped with a creamy homemade sauce, fresh cilantro, and feta cheese.   

Grilled Tandoori Corn
This grilled tandoori corn makes for an incredibly flavorful summer grill recipe that you absolutely need to try out. It’s gluten free, dairy free and tastes divine!

Smoked Corn on the Cob
This smoked corn on the cob recipe is beginner friendly and so easy to make. It’s juicy, tender, and flavorful. The perfect side dish for any bbq!

Gluten Free 

Easy Grilled Green Beans
These Grilled Parmesan Green Beans are an easy and delicious dish for your next barbecue! Smokey and flavorful, with only 4 ingredients, anyone can make them!

Roasted Carrots and Asparagus
These gluten free roasted carrots and asparagus are incredibly delicious and easy to make. They are served with a creamy and tangy yogurt dip that elevates this recipe. This dish is fantastic to eat as a main or as a side dish for BBQ parties, friends gathering or simply with your family.

Dairy Free

Grilled Portobello Mushrooms
These Grilled Portobello Mushrooms are a perfect dairy-free and vegan option for your grill this summer!

Easy Vegan Elote (Mexican Street Corn Recipe)
An easy recipe for vegan elote- fresh corn cobs, grilled with a herby Mexican lime marinade, coated in a plant-based Brazil nut cotija cheese, and slathered with tangy ancho chili mayo. A perfect way to upgrade your taco nights, or to accompany a bucket of vegan fried chicken whether you are vegan (yet) or not!

The post 56 Sizzling Summer Grill Recipes That Will Make Your Mouth Water appeared first on Health Uprising Now.

Chronic illness symptoms can make it difficult or impossible to perform basic activities unassisted. It’s not uncommon to feel like a burden when you must depend on others. This article will provide coping strategies so you can feel better about yourself while getting the help you need.

What does it mean to feel like a burden?

When someone feels like a burden, they feel like the people they rely on for help are annoyed or inconvenienced by them.  

Other feelings connected with feeling like a burden are guilt, shame, embarrassment and feeling apologetic.

Feeling guilty

Dependency on others can tip the scales in a relationship. This can cause the dynamics of the relationship to change. 

Roles can reverse as in the case when the caretaker parent must depend on  their children.  Or when a spouse who once handled the lion’s share of domestic responsibilities must depend on their partner.  Or maybe an adult child is forced to rely on their parents. 

In either case, a sense of guilt can develop. You may feel like you have failed others because of your inability to perform at your prior capacity.

Feelings of shame and embarrassment

The shift from being in control of yourself and your environment to being dependent on others can weigh heavily on your psyche. Especially when it comes to personal care.  

Relying on others to assist with the most intimate of needs can be a source of shame and embarrassment.

Asking for help makes us feel vulnerable. We tend to equate it with weakness. However, this couldn’t be further from the truth. 

In fact, it takes a strong person to put their pride aside, stand up to fears of being rejected or denied, and ask for help.

Low self-worth

Some people have symptoms so severe they are unable to work. Or they must work abbreviated hours. Some people must switch careers altogether because they can’t perform at levels they once did.

In either case they may need to depend on others financially.  The loss of financial independence can result in a diminishing sense of self-worth.

Feeling apologetic

Sometimes it’s hard for others to empathize with something they’ve never experienced. They may make  insensitive comments or imply you can do more than you do. 

Maybe your loved one reacted  in a negative way.  A sigh, a frown or delayed response are often interpreted as disapproval or unwillingness to help. 

Sometimes, there’s no particular reaction. You just feel bad vibes coming from their side of the room.

When someone makes you feel like a burden, you may feel like you’re walking on eggshells.

As a result, you may find yourself constantly apologizing to others. 

Feeling frustrated and isolated

Feeling like a burden may cause you to avoid asking for help. Instead, you take on more than you should. You stretch yourself beyond your limits. You downplay your struggles. 

In the end, you feel frustrated and isolated. You may feel as though no one cares. You may become hard on yourself. Negative internal messages have a way of perpetuating. 

How to Cope When You Feel Like A Burden

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Utilize Positive Self-Talk

The first place to start when you feel like a burden is with your mindset. Start by replacing  negative internal messages with positive thoughts.   

Remind yourself that you  are valuable in spite of your circumstances.  Imagine you are talking to a close friend. Be gentle, compassionate  and encouraging. 

Positive affirmations is one method that has been shown to improve self-worth. By repeating positive statements about yourself you can overcome self-defeating thoughts.

Get mental support from family and friends 

When people feel like a burden they tend to isolate themselves. Talking about your feelings to others helps in 2 ways.

First, by releasing the emotions connected with negative feelings, you release the weight of it. Second, others can help reframe your negative thoughts and provide a different perspective.

Joining a support group can help you to connect with others who understand what you’re going through.

Sometimes as much as you try not to, you may still feel like a burden to others. Therapy can provide you with the tools you need to have a healthier perspective.

Stop apologizing  

Apologizing constantly sends the wrong message to others and to your own subconscious. It says, “I’m not worthy of receiving help. 

Oddly enough, apologizing constantly can have the opposite effect then what as intended. 

When you apologize constantly, the apology loses its value. The person becomes numb to the apologies.  Instead of understanding, the person you’re apologizing to may become apathetic.

Apologizing also reinforces any guilt or shame you may be feeling. 

Instead of apologizing, an occasional “I appreciate you” can  go a long way in improving relations. It creates feelings of warmth and connection without demeaning yourself.

Change your focus

It’s easy to become hypersensitive when your chronic illness leaves you vulnerable. But don’t take the reactions of others personally. Their reactions are not necessarily about you. It might just be about “it”, with “it” being the situation.

Your loved one may feel a little weary. They may even have other stresses in their life.

This doesn’t mean you shouldn’t ask for help.  Understanding others’ perspective will help you to better understand their reactions. This may help you feel less self conscious.

Strive for open communication

If others continue to make you feel like a burden, it may be time to discuss your feelings. Start a conversation at a neutral time, not when you need help.

Let them know, without passing blame or judgment, how you’re feeling. Listen while they express their feelings.

You may be surprised to learn that they’re unaware of how they come across. They may be unaware of your reluctance to ask for help. 

Either way, communication can help bridge the gap between the two of you.

Stop undervaluing yourself

Being a single mom, I was a one-woman show. I bought all the groceries and prepared all the meals.

After each knee surgery, I felt like a burden to my teenage children. I felt like I couldn’t do anything. Soon after I began pushing myself, doing too much too soon.

In hindsight, I was capable of doing a lot more than I gave myself credit for. However, there were definitely limits to what I could do.

Had I assessed what I could and couldn’t do, my recovery period would have gone a lot smoother.

Assessing what you can and can’t do will allow you to set the expectation for yourself and others.

Be realistic with yourself. Assess your stamina, mobility, strength, how long you can stand, and whatever else needed to perform a particular task.

Remember you are not alone 

Everyone needs someone at some point in their lives. There may have even been a time when the people you rely on, relied on you. The fact of the matter is we’re all human, with highs and lows, good and bad. 

If you can, remember the times when maybe you helped others. Not to keep score, but to serve as a reminder that you are human, and  we all need help sometimes. This is just your season of needing help.

What to say to someone who feels like a burden

If someone you know feels like a burden, it’s important to let them know they are cared for. Encourage them to open up. For example, you can say, “You sound pretty upset. How does this make you feel?”.

Keep in mind, it may be difficult to change how someone feels. Feelings are often deep-rooted and fueled by internal messages. 

However,  showing empathy can help to minimize their distress.   For example, you might say,  “I understand how you might feel that way”.  Another suggestion is to say, “I’m so sorry you’re going through this”.

Let your loved one know they are not alone and that you support them. For example, “I’m here for you” or “What can I do to help?”

You’d be surprised at how soothing and comforting these words can be.

It’s not uncommon to feel like a burden when asking for help due to chronic illness. Exercising self-compassion, getting support from family and friends  and keeping the lines of communication open with caretakers can help to minimize these feelings. Finally, whether you’re a caretaker or chronically ill , we’re all in need of compassion.

The post Effective Coping Strategies When You Feel Like a Burden appeared first on Health Uprising Now.

Chronic illness can uproot life as you know it. Every day brings new challenges as you learn how to adapt to your new way of living.  Understanding how to deal with chronic illness can help to reduce overwhelm so you can live a quality life.

This article provides tips for living with chronic illness when it results in physical, mental, relational, occupational and financial limitations.

How to deal with chronic Illness when it results in physical limitations 

If you’re living with a chronic illness, chances are you probably have physical limitations of some kind.

Whether those limitations impact your diet, mobility or activities you can participate in will depend on your symptoms.

Common symptoms of chronic illness may include:

• Pain including bone pain, joint pain and nerve pain
• Fatigue 
• Weakness 
• Imbalance 
• Vertigo 
• Limited mobility
• Brain fog
• Feeling unwell like you have the flu
• Rash 
• Fever

These and other symptoms can make life difficult. Simple daily tasks like self-care, cooking and housekeeping can pose a major challenge.  This could interfere with your job, relationships, social life and overall contentment.  

Many people with chronic illness may also have food allergies and sensitivities. Or they must avoid foods that exacerbate their symptoms. Adapting to a new diet can be challenging.

Even when they’re feeling well, spoonies often find themselves having to make difficult decisions. Do you clean your home? Do you get together with friends? Or do you just stay home and enjoy a few moments of feeling like your old self?

Here are some suggestions for dealing with the physical limitations of your illness. 

Tips for living with physical limitations due to chronic illness:

• Don’t be afraid to ask for help from family and friends. 
• Give yourself grace and time to do as much as you’re able, at your own pace.  
• Finding an empathetic medical provider to help manage your symptoms is  important. The last thing you need is a doctor who downplays your symptoms.

• Manage symptoms with physical therapy when appropriate. Consult with your healthcare provider.
• Make use of assistive devices like canes and walkers if needed.
• Consider purchasing adaptive furniture such as beds and chairs made to suit your special needs.
• Purchase gadgets to assist with daily activities like a rice cooker or a vegetable chopper.
• Keep items you use frequently at a comfortable distance and reach.
• Consider meal delivery services that offer nutritional meals delivered straight to your home. 
• If it’s within your means, budget money to have someone clean your home periodically. Even if it’s to do a massive cleaning once a month, or even once a quarter. 

How to deal with chronic illness from a mental/emotional perspective

Chronic illness can affect your mental and emotional health in many ways. The state of feeling unwell on a continual basis is like a constant nagging that doesn’t go away. With it comes feelings of fear and anxiety. 

Many people fear their symptoms will worsen over time. It’s like having a ticking time bomb inside of you. This causes people to worry about their  future. 

You may feel sadness over the loss of your former self. You may feel like no one understands, which brings on feelings of isolation. 

Constant pain has been linked with depression. 

You may feel overwhelmed by having to balance multiple doctors appointments, tests, and treatments.

You may be struggling trying to juggle other responsibilities like raising children and maintaining a home. 

You may have had to endure long years without a diagnosis. Some of you are still fighting to understand the cause of all your symptoms.

Chronic illness can impact your identity and  sense of self, as you struggle to adapt to your new self. Other common feelings include:

• hopelessness
• fear of the unknown
• feeling erratic from medications like steroids
• fear of new symptoms

Tips for dealing with chronic illness when it affects you mentally and emotionally

The key to dealing with chronic illness from  a mental and emotional perspective is seeking healthy outlets. These outlets will help you vent, receive support and refocus your attention when necessary.

• Online or in-person support groups. Support groups aren’t just good from a mental perspective. They can guide you in your search for answers, doctors and symptom  relief.
• Journaling  about your feelings and experiences helps to release the emotions, if only temporarily. 
• Spending time with friends can help keep you grounded. Schedule times to hang out in advance and put it on your calendar.
• Professional therapy may help you process your feelings. They can also provide you with ways of coping with your illness.
• Moderate exercise, as recommended by your physician, can help relieve stress. Exercise also aids with the release of endorphins. These natural chemicals can help relieve pain and improve mood.
• Taking up a hobby can help get your mind off of yourself and your illness. 

Many of these outlets and more are discussed in my article on self care.

How to deal with chronic illness when it impacts personal relationships

Chronic illness changes you. You may not be the same person you were at the beginning of your relationship. 

You may have once been carefree, with the whole world seemingly within reach. Chronic illness forces you to consider your mortality. You see the world through a different lens now, one clouded by your illness. 

You may feel robbed of your  joy and of your ability to dream. 

You are not the only one affected by this inward shift.  Outwardly you may become more serious. You may not laugh or smile as much. You may appear sad and distant.

Symptoms like chronic pain, fatigue, stomach disturbances and other symptoms are impossible to predict. 

Times when you feel well enough to socialize may be few and far in between. 

People may stop asking you to go out. Or you may not feel well enough to go out with others. As a result you become isolated. Loneliness and depression can develop.

Others may look at you differently. They may see you as more fragile. They may not understand your symptoms, particularly with invisible illness. 

As a result, people who live with invisible illnesses  often feel misunderstood. Sadly, even by the people closest to them. 

Because of your symptoms, you may be forced to rely heavily on others to accomplish  basic daily activities. Others can become resentful as a result. You may resent the way others are treating you.

You may fear:

• Being a burden to family. 
• Having an illness no one believes or understands.
• Being called lazy.
• Being treated like a hypochondriac by family or healthcare providers. The later is known as medical gaslighting.

Coping with chronic illness that impacts your relationships

Some relationships are unable to withstand the stress brought on by chronic illness. Broken relationships may result.

• No matter how you may feel, you are not your illness.  
• Remember, we’re all human. It took you time to accept your new life with chronic illness. You may still be grieving the loss of your former self. Others may need time to adapt to the limitations imposed by your illness. 
• Relationship counseling may be necessary to work through resentment on both sides.
• Communication is important now more than ever before. Both sides of the relationship need to feel they are heard.  
• Schedule regular outings together and place the focus back on your relationship. 
• Try to think of activities you can do together. For example, you can  read a book or watch a movie together and then discuss it. 

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How to deal with chronic illness that affects you financially

Chronic illness can also lead to financial strain and stress. Medical bills and prescription costs are skyrocketing, while insurance coverage pales in comparison. 

Choosing a medical insurance plan to fit your needs has become more challenging due to high deductibles, premiums,  and copayments.

As a result people are forced to choose between healthcare needs and putting food on the table. 

Some of you changed your diet to include more nutrient dense foods. In doing so, you may have been hit with sticker shock. Eating healthy isn’t cheap, especially if you’ve chosen to eat organic. 

Even juicing can be costly when you consider how much produce it takes to make an 8 ounce glass of juice.

Tips for living with chronic illness and the financial struggles that often accompany it

• Plan ahead as much as you’re able. Take advantage of FSA’s (Flexible Spending Accounts)  and HSA’s (Health Savings Accounts). Both can be used to cover the cost of medications, procedures and other products and services. 
• Enroll in prescription discount programs like GoodRx.
• Set up a payment plan with collection agencies.
• Purchase produce from  farmers markets. Not only is the produce fresher, but the prices are usually cheaper.

How to deal with chronic illness when career and work are impacted

Chronic illness can have a huge impact on a person’s work life.  Symptoms may force you  to take time off from work. Add to that time you need to take off to accommodate multiple doctor’s appointments, blood tests, x-rays and scans. 

You may find yourself using up all of your paid time off. You may even exceed your allotted PTO. Earnings may decrease as a result. Not to mention, your job security may suffer.

 Physical limitations might limit the type of work you can do. You might not be able to perform duties that you once did with ease. Or you may be unable to sit or stand for long periods of time. 

For some, chronic illness symptoms will prevent you from finishing college and pursuing the career of your dreams. You  may have to settle for less appealing work. 

Some may even have to go on disability and are forced to survive on meager earnings.

Tips for managing chronic illness when it results in limitations on work and career 

• A dream deferred or denied is never easy. It may be hard to accept that your original plans are no longer within reach. But that doesn’t mean you can’t still  dream. You just need to get creative in finding ways to pursue your passion.  
• If you’re currently working, communicating with your employer is important in finding the best arrangement for your circumstances. They may be able to provide  special accommodations that make conditions at your job more manageable. 
• Consider negotiating a flexible work arrangement such as reduced hours that suit your needs. 
• Examine whether FMLA is right for you. If eligible, you can take up to 12 weeks off during the course of a 12 month period. The time doesn’t have to all be taken consecutively. So you can use the time as needed, should the need arise.

Summary

Chronic illness can affect you physically, mentally and emotionally. It impacts your work life and career as well as your relationships and social life. It’s easy to withdraw from others and internalize feelings of anxiety, loss, depression, fear and frustration. Keeping the lines of communication open, seeking support when needed and having patience as you adapt can help you navigate your new way of living.

The post How to Deal With Chronic Illness And Its Impact on Your Life appeared first on Health Uprising Now.

A Note from A Chronic Voice

I’d like to thank Chloe of “Nyxie’s Nook” for these 365 mindfulness journaling prompts for self-improvement. Journaling is a fantastic activity and tool to help unlock pieces of your heart, mind and soul that are ‘stuck’, so to speak. I personally use a digital app, Daylio, to log snippets of my day with a photo, like a mini diary. I started doing so as suggested by my psychiatrist, to see where my anxiety triggers lie. Whilst it’s not a symptom diary, I would say that I enjoy scrolling through these snippets to see how my life has progressed.

In this post, Chloe shares 365 mindfulness journaling prompts for self-improvement – yes, prompts that you can use all year round! Whilst you may not journal every day – which is normal – it’s still nice to have a repository of ideas to help stimulate personal growth and work on self-improvement, even if it’s in bits and pieces. Let’s read what Chloe has to share today!

*Disclaimer: This article is meant for educational purposes and is based on the author’s personal experiences. It is not to be substituted for medical advice. Please consult your own doctor before changing or adding any new treatment protocols.

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A Note from Chloe of “Nyxie’s Nook”

When I made the decision to take my Anorexia Nervosa recovery seriously, I began looking into ways for self-improvement and personal growth. I was coming out of, what I would describe – a long-term toxic relationship with self-neglect. I suffered from various mental and physical illnesses as a result of that. After I lost my dream job, I knew that things had gone too far. It was time that I took back control of my own life.

I went for therapy and treatment for Anorexia Nervosa, which is an insidious mental illness that is often downplayed by society. I attended all the group meetings, and even did additional work for self-improvement at home.

When I Began Journaling for Self-Improvement

It was during this time that I put my love for writing into practice, and began journaling. I was able to transform my troubles into words, and found a safe space within the many pages of my journal. I shared some of these thoughts and revelations with my therapist but not everything, and that’s okay. After all, journaling is a mindful and private practice, and what’s written within those pages belongs to you, first and foremost.

When I discovered mindfulness and its many benefits, it was only natural that I incorporated those into my journaling practice. It helped me to dive deeper into difficult questions that I had pushed into a corner of my mind for too long.

How Mindfulness Journaling Can Help You

You see, mindfulness gives us the tools to help increase self-awareness and our emotional intelligence. It helps us to connect with our thoughts, feelings and experiences without judgement. From there, we can begin to work on personal growth, through the identification of root causes and triggers. More importantly, being mindful can subsequently help with how we react to things, and build up resilience to manage this thing called life.

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How These 365 Mindfulness journaling Prompts Can be Used for Self-Improvement

According to Mayo Clinic:

“Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.”

Some of the keywords for mindfulness are: Sensation, awareness, presence and release. The primary purpose isn’t to solve problems, make judgements or to take action. It’s a focus on the here and now, and to allow thoughts and feelings to come and go, rise and fall. It isn’t about detachment from these feelings or thoughts, but rather, detachment from judgement and interpretation, which can be unhelpful at ‘best’, and destructive at worst.

By doing so, you can uncover repressed emotions, truths and even feel less stressed. No matter where you are on your recovery or journaling journey, mindfulness can help you to work towards your goals with self-compassion, self-love, and self-awareness.

These 365 mindful journaling prompts for self-improvement have been pieced together in a manner that provokes thought, rather than to force you to come to a conclusion about something in your life. You can use them as catalysts for those days when you feel like you have nothing to write about, or are facing a mental block. You can also expand or adapt them to fit your own journaling style, and to the circumstances of your life.

I’ve tried to divide the prompts to revolve around the calendar year, as each season comes with its own beauty and challenges. But that doesn’t mean that you have to follow any particular order either – do what feels best and right for you. Take a look at the 365 mindfulness journaling prompts for self-improvement below, and let me know if any of these helped you with your reflection and journaling practice!

365 Mindfulness journaling Prompts for Self-Improvement:

January (Theme: New Beginnings)

Special Days: New Year

1. Happy New Year! What is one big or small goal that you’d like to achieve by the end of the year? Can you visualise how you’ll feel once you’ve reached that milestone?
2. What is one thing you can commit to today, so that your near or distant future self will thank you for?
3. What do you hope to reinforce through this journaling practice? It could be as simple as creating a new helpful routine, or as deep as doing inner work and learning more about yourself.
4. What are you excited about right now or of late? It could be an upcoming holiday, or simply taking some downtime at the end of a long day.
5. What is your favourite quote (or three!), and how does it inspire or comfort you?
6. What are you able and willing to let go of this week? It can be a small thing, such as not tidying the entire house due to chronic pain, or a big thing, such as forgiving someone who has done you wrong.
7. When do you feel most energised? Perhaps a certain time or day, in solitude, or in company? How can you use that energy for yourself and the greater good?
8. Do you have a dream that is achievable yet unfulfilled? Dream about it a little more today! And if you have the right energy, perhaps write a few actionable steps that you can do to achieve this.
9. What do you value most in life? Are you standing by these values and how so? If you aren’t, how can you realign yourself with them?
10. List three things you can do this year to take better care of your physical health. They can be small things, such as doing a few morning stretches, or a bigger thing such as eating healthier dinners.
11. List three things you can do this year to take better care of your mental health. It can be as small as saying a positive affirmation every morning, or something a bit bigger such as going to see a psychologist for any mental health issues.
12. List three things you can do this year to take better care of your emotional well-being. It can be a small thing such as creating a peaceful night routine, or something that you find harder, such as setting personal boundaries.
13. What would you do if you had an extra hour every day, and why?
14. What skill(s) would you most like to learn or build upon, and what does that mean to you?
15. In expansion of yesterday’s journaling prompt, how could you learn or build those skills?
16. What was your biggest mistake in life, and what did you learn? How can this lesson help you in future?
17. What will you do today that will benefit you tomorrow? (If you’re journaling at night, then the day after!)
18. What’s something you will regret not doing? Will you do it eventually, and how will you get there?
19. Bad moods happen. When you feel like you’re in one of those moods, how can you turn things around?
20. What is your dream destination and why? Who would you like to accompany you on that trip?
21. What is something you would attempt to do, if your health and circumstances permitted you to?
22. What was your big win for the day? It could be seemingly simple yet hard, such as getting out of bed whilst in pain. Or something big, such as speaking at a public conference!
23. How do you respond to crises or emergencies? How can you improve on that?
24. Think about a controversial issue or opinion that you feel strongly about. Now write something defending the opposite. How did that make you feel and did you learn anything about yourself or others?
25. What kind of an adult did you want to become as a child? Are you that person now or better? If you’re not where you want to be, what steps can you take to work towards it?
26. What was your dream job as a child and why? Are you working in that line of work now, and is it everything you thought it would be?
27. Describe yourself in 10 words. Do you like what you see? If you don’t, why and how can you change that for the better?
28. What’s your deepest secret desire? What stops you from revealing it to others?
29. What helps you stay focused when you feel your mind wandering off?
30. What is something in your life that you don’t do enough of, but think you should?
31. Success is not necessarily related to career or finances. What does success mean to you? How can you have a healthier perspective of success?

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February (Theme: Loving Kindness)

Special Days: Valentine’s Day

1. List five things that you love about yourself. If you come up blank, then imagine that you’re your own best friend who’s listing these things down.
2. What does unconditional love mean to you? Would you like to give and receive more of that in your life? Why or why not?
3. What do you love most about your body? It could be your eyes, how hard it works for you every day, or even your scars.
4. How do you show love and support to a friend in need?
5. What are some forms of support you wish your friends or family would show you more of?
6. What is one thing you can do to show love to someone who matters today? It can even be someone who is in general need, because every life is precious.
7. What are three things you love about life in general?
8. What are three things you love about your own personal life?
9. What is your love language? How do you like to be shown love from others, and does this change depending on the type of relationship (romantic, platonic, familial, etc)?
10. What does familial love look like to you?
11. What does platonic love look like to you?
12. Who is your favourite person in the world? Furry companions count!
13. List 10 acts of kindness that someone has done for you. They can be simple or elaborate!
14. Happy Valentine’s Day! What does romantic love look like to you?
15. Are you happy in your current romantic relationship? Is there anything you can do to deepen that bond? If you aren’t in a romantic relationship right now, what does intimacy look like to you?
16. Is there someone whom you’ve lost in your life and miss? Write a letter in memory of them.
17. What is your most cherished possession, and what significance does it hold?
18. Who fully understands and ‘gets you’ as a person? Why do you think that is?
19. What are you passionate about in life, and how can you follow that passion?
20. If you were speaking to your body, what wonderful things would you tell it?
21. What are three things you look for in a relationship?
22. Think back to yesterday’s prompt. What are three positive or unique things you bring to every relationship?
23. What are your pitfalls as a friend or partner? Be honest! How can you work on improving these?
24. Are there any relationships in your life that could do with improvement? Why do you think that is, and how can you attempt to make things better?
25. Which relationships drain you? Why? What characteristics of those relationships feel unhealthy?
26. Are you different from your parents? How so, and how has this impacted your relationship?
27. What is your least favourite thing about yourself? Why is that?
28. Thinking back on yesterday’s prompt, how can you change your perception of that quality or attribute?
29. (Leap year!) “I am valuable and I see my value in…”

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March (Theme: Transformation & Empowerment)

Special Days: Good Friday, Easter & Start of Daylight Savings

1. What gives you strength, especially when the going gets tough?
2. What was the event where you think you showed the most courage in your entire life?
3. What negative thought patterns do you want to break, and how do you think you can start to do so?
4. What is something you need to be truthful to yourself about, and how do you think being honest with yourself can be helpful?
5. If you celebrate Easter, what do you enjoy most about the holiday? If not, what is your favourite thing about spring time? Or you can answer both! (Read about surviving Easter with an eating disorder here.)
6. What would your perfect day consist of? Are you able to re-imagine and create such a day within your capacity and environment?
7. “Today I believe that I can…”
8. What does having self-confidence mean to you?
9. When did you last feel helpless, and how did you cope with it?
10. “My top goal(s) for this week are…”
11. When it comes to learning, how do you best go about it? Are you a visual, audio, tactile learner or something else?
12. What inspires you to take positive action?
13. It’s important that you forgive yourself in order to move forward with more freedom. What will you forgive yourself for today?
14. What is your favourite mantra or affirmation, and how does it make you feel?
15. What do you envision in your future? Can you imagine a more empowered one?
16. What are your best qualities, and how can you use this to create a better life?
17. What do you want to improve on? It can be a hobby, skill or personal trait.
18. What does productivity mean to you, and when are you most productive?
19. When did you last break a rule? How did you feel and what were the consequences (if any)?
20. Which teacher, professor or mentor had a real impact on your life? Was it good or bad? Why?
21. Who else in your life has left a lasting impact, and for what reasons?
22. What is your greatest fear and why? How can you work towards overcoming it?
23. What is something that you avoid at all costs, or until you absolutely have to? Is that a healthy or unhealthy thing to do?
24. Think about your most embarrassing experience and write about it. Push through feeling uncomfortable about it.
25. What’s something you wish you had known 10 years ago?
26. When you leave this world, what do you want to be most remembered for?
27. What was important to you 5 years ago that no longer is? How come? What’s changed?
28. What recent challenges have you overcome, and how did that make you feel?
29. Write about a time you stepped out of your comfort zone. What did it bring you?
30. Think about a time you completely changed your views on something. What was it and why the change of heart?
31. How can you brighten someone else’s day? Is this something you can do every day or often?

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April (Theme: Imagination, Creativity & Hope)

1. If you were to write a book about your life, what would the title be? And why should people read it?
2. What 5 – 10 things remind you of spring time?
3. What do you imagine a perfect society would look like?
4. What would your dream vacation consist of?
5. What does creativity look like to you?
6. Building off yesterday’s prompt, do you think you are a creative person, and why or why not?
7. What is one good intention you can set for yourself today or tomorrow?
8. Laughing is good for your health! Write down three things that never fail to make you laugh.
9. What kind of humour do you enjoy the most? What is it that you like about such humour the most, and do others around you appreciate it as much as you do?
10. Write about a time where you found a surprising opportunity within a challenging situation.
11. What would you wish for, if a genie were to grant you five wishes right now?
12. What is your favourite mythical creature and why? Add a sketch if you’re artistic!
13. What is worrying you the most right now and why? Are these worries real or unfounded?
14. What would your dream house look like?
15. Create a bucket list for your next milestone birthday!
16. If money wasn’t an issue, what would you do with your time?
17. If you could donate a million dollars to a charity organisation, which one would it be and why?
18. If you could travel backwards or forwards in time, would you, and what would you change or want to see?
19. What do you think about the phrase, “Is the glass half-full or half-empty”? Do you have a side you lean towards, or a completely different take on it?
20. Write about a time when everything you’d hoped would happen, did.
21. Think back to your childhood. What was your favourite book, TV show or video game? Why did you like it as a child?
22. Do you feel that yesterday’s answer has influenced your life now? Are you still that child deep down inside?
23. What do you miss most about being a kid, if at all?
24. How can you enjoy nature today?
25. What colours do you think reflect Spring?
26. What are your current life goals? How are you working towards them?
27. What was your favourite hobby as a child? Do you still enjoy it?
28. Write a letter to your child self. What do you think is most important to convey?
29. If your body could send you a clear, direct message, what do you think it would try telling you with the most urgency?
30. If you could give yourself the advice you needed as a teenager, what would it be?

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May (Theme: Self-Acceptance & The Little Things in Life)

Special Days: Mother’s Day

1. Write down one thing you can see, smell, hear, touch and taste right here and now.
2. What is your favourite song? Take your time to think about why you like it – how does the lyrics or tune make you feel?
3. Which five things/people/animals/etc would you save, if you had to leave your home in an emergency?
4. Discuss a time when you listened to your intuition, and was that helpful?
5. Is nature a part of your daily life? If not, how can you bring it into your life a little more?
6. Write about seven unique, exciting or odd things in your life. Dig deep, they may not be that obvious!
7. What is one small thing that can make your day or totally turn it around?
8. What has been your favourite memory of the year so far? What do you treasure about it?
9. What was your last dream about, and what do you think it was trying to convey?
10. What was the last nightmare you had? How did it make you feel?
11. What was the first thought you had this morning? Is it a daily occurrence and why?
12. Do you recall what you were doing or where you were on this exact date last year?
13. Which social media platform are you drawn to and use the most? Do you think you’re addicted to using your phone?
14. Looking back on yesterday’s prompt, do you think you need to reduce your screen time? How is that achievable?
15. Take a look around the room. Write a story about the person or people who occupy this space.
16. What is your favourite food in the world? What do you like about it?
17. What about your favourite drink in the world?
18. How would your day be different without the most important person in your life? This ‘person’ can be a furry companion, too!
19. What is one small thing you can do every day that will have positive compounding effects on your life?
20. When you close your eyes at night, what usually comes to mind? Are they happy or troubling thoughts? Let them come, and let them go tonight.
21. What is your favourite plant or flower and why? Is it the colours, its resilience, or something else? What does it remind you of?
22. Write a short story or paragraph about the last photo you took on your camera reel.
23. What is the earliest memory you have about your life? Why do you think this left a lasting impression?
24. You are given a chance to reverse or erase an event from your past. What is it, and why erase it?
25. Going off yesterday’s prompt, think about what would happen if you erased said event. Do you think losing this experience, no matter how painful, would change you as a person? How so?
26. What’s something that you would like to improve about your home or work environment? Are there actionable steps you can take to make that happen?
27. When was the last time someone told you that they were proud of you? What was it for?
28. As a local, are there places you still haven’t visited in your own country that are considered a ‘must’ by travellers? Why is that?
29. What imperfections do you have? Which do you most value and why?
30. What are your favourite aspects about your personality? How does that set you apart from others in a good way?
31. Which parts of your personality do hold you back and why?

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June (Theme: Maintaining Balance)

Special Days: Father’s Day

1. Can you believe we’re already halfway through the year?! Do you remember your goals from January? How are you doing with them?
2. Do you have any new goals for the next half of the year? What are they?
3. Think about a time in your life that you felt most balanced and aligned with your values. What was going on then that helped you to feel that way?
4. Do you like summer? What do you enjoy most about the summer season?
5. What are some of your favourite childhood summer memories?
6. What makes you most uncomfortable? Is there something you can do during those moments to feel more at ease again? It could be a grounding technique, breathing exercises, visualisation or something else.
7. What are some toxic habits that you need to give up? What would motivate you to give them up?
8. List three outdoor activities that you enjoy doing.
9. In contrast with yesterday’s journaling prompts, list three indoor activities that you enjoy doing.
10. What would a better work-life balance look like to you?
11. How can you realistically add more mindfulness into your everyday life?
12. What is your favourite daily routine or ritual, and how does it make you feel? Can you recreate more of that particular good feeling in your life?
13. What is your idea of a balanced meal or diet? Do you consume such a diet, and what prevents or helps you to maintain this?
14. Write how each season affects your mood and energy levels.
15. Name a big decision that you’ve been weighing, and how you are considering it. How will this decision impact your life? What’s the best possible outcome?
16. What’s one thing you’d like or hope to do that will improve your physical health?
17. In continuation of yesterday’s prompt, what about something that you’d like to do to improve your mental health?
18. Are you good at communication? What are some ways you can be better at it?
19. How do you cope with being wrong? Do you admit it or argue against it? How can you improve? How can you be a better listener?
20. Close your eyes and take deep breaths for 3 minutes. What thoughts came into your head? Write them down.
21. What have you learned this year so far?
22. What are three things you’re grateful for today? In reflection of that knowledge, how would you like to move forward today/tomorrow?
23. What is one thing you can improve in your bedroom? Is it the lighting, pillows, clutter or something else?
24. What makes you feel most alive? How can you strive towards more of such moments?
25. Connect with yourself – what are you feeling right now, and why might that be? Let it rise, breathe, and release it, slowly if you must.
26. Do you feel supported in your life? Who belongs to your support system?
27. What aspects of your life do you take for granted? Be honest with yourself!
28. List 10 things that are within your locus of control, and that you can use to improve the quality of your life.
29. List 10 things that you can’t control, yet worries you. Remember that whilst these may cause anxiety, they’re outside your control, so try to let them go. Focus instead on the things from yesterday’s journaling prompt.
30. Think about tomorrow. What are some little things you can do to make it great, no matter how you will feel?

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July (Theme: Freedom, Creativity & Self-Expression)

Special Days: Independence Day

1. What’s your first memory of feeling independent?
2. Do you remember how you celebrated your 21st birthday? (Or if you’re younger, then the last big birthday!) Did you have a good time, and what did you like most about it?
3. What is something you no longer believe in? Why?
4. What is the most surreal experience you’ve had to date? How did that make you feel, or what thoughts came to mind?
5. What is one creative way you can practise self-care today?
6. What are your top three strengths? If you’re unsure, you can try the VIA quiz here!
7. How can you focus on these strengths to excel in life?
8. Who is the person whom you feel like you can express your deepest thoughts and feelings most freely to? Share a bit more about this person, and what about them makes you feel that way.
9. What was your most creative project as a child that you’re proud of even up till today?
10. When it comes to decorating your dream home, what would you have on the walls? Family photos, artwork or something else?
11. How would you make a rainy day where you’re stuck indoors fun for yourself?
12. Do you think that you’re a creative person? If yes, how do you like to express that creativity? If no, then why not?
13. Building off yesterday’s journaling prompts, what has been your most creative project to date? Remember that creativity doesn’t only exist in the realm of art; it can even exist in the form of code, game strategy, home organisation and more!
14. What are some small things you can do to make your home environment more pleasant to live in? It could be a specific room, or your whole house!
15. What thought scares you the most? What steps can you take to overcome it slowly and steadily?
16. In what situations do you undervalue yourself? How can you remind yourself of your worth in such situations?
17. Put together a list of seven songs that sum up the previous week. Be sure to list the emotions and/or events that inspired them.
18. Going off yesterday’s prompts, pick seven songs to inspire you for the week ahead.
19. What are three things you can choose to be grateful about today, despite circumstances or how you feel?
20. What is the most important life lesson you’ve learned so far, and how does that help you in life?
21. If you had one pain-free day with no obligations, duties, or things to worry about, how would you spend it? (Let’s throw in a large bank account too for good measure!)
22. What sort of artform do you enjoy the most? Is it classical paintings, manga, cinema, data visualisation or something else? What do you appreciate about it?
23. You’ve been asked to speak at your former school about what you’ve learned in life. What do you wish to share about the most?
24. How do you handle conflict? Do you shy away from it, or face it head on? How can you improve on this?
25. “In the future, I want to learn…”
26. List three things that you’re capable of accomplishing for today. They can be small, simple things, too.
27. If you had one month to travel with all expenses covered, where would you go? Would it be a backpacking trip, a luxury cruise, a staycation or somewhere else?
28. When do you feel at your most vulnerable? Is it a reasonable fear, and how can you reframe your thoughts about it?
29. Are you working your dream job? What do you love about it? If you aren’t, what did you wish you could work as instead?
30. How do you feel about where you are in life, versus expectations from society or the people around you?
31. If you were to have dinner with a famous person (dead or alive), who would it be and why? What would you talk about?

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August (Theme: Pacing & Self-Care)

1. Do a worry dump and write down all the things that are worrying you. Now try to breathe, and visualise letting them go one by one.
2. Do you think technology contributes to your health or takes away from it? Why?
3. Are your stress levels different at different times of the week (e.g. weekends vs weekdays)? How can you work to even these out?
4. What kind of support system works best for you? Is it physical group support, a small family unit, online friends or something/someone else?
5. Building off yesterday’s journaling prompt, how does your community encourage and empower you, and how do you support others in return?
6. Are you a coffee, tea, or alcohol person? Do you think you drink too much of it and does it affect your sleep or mood?
7. Write out your general daily routine. What do you enjoy and what don’t you enjoy?
8. What good habits do you want to build in their place?
9. Write down five positive affirmations that inspire you.
10. What is your most unhealthy self-soothing technique? In what ways can you change it into a healthy self-care technique instead?
11. What sort of activities drain you the most? Are there ways you can work around them even better?
12. What areas of your life do you wish you had more confidence in?
13. What soft skills have you decided are important in your life and built (i.e. self-care, communication skills, time management)?
14. When it comes to self-care, what works best for you?
15. What do you like and dislike about yourself most? Can you work on honing your strengths?
16. If there was one thing in your life that you would change, what would it be and why?
17. What else would you like to accomplish before the end of the year? Have your goals changed or expanded since the beginning of the year?
18. What was the most recent big change in your life? How did it impact your life journey subsequently?
19. What five important life lessons did your parents, guardians, elders or mentors teach you as a child? Do you still bear them in mind even as an adult?
20. What is one thing about your life that you dislike? How can you reframe that into something more helpful or meaningful?
21. What do others often compliment you about?
22. Looking back at yesterday’s prompt, do you find it hard to take compliments? Why do you think that is?
23. What is your deepest insecurity? Why do you think that is?
24. Do you drink enough water or have proper meals? If you don’t, how can you start or maintain it?
25. Do you feel better or worse after exercising? Is there a way to make it more accessible?
26. Think back to the pandemic. What did you learn during this time? It can be a skill, a life lesson, or something else.
27. Do you worry about money? How does that impact your daily life?
28. Are you a frugal person or a spendthrift? Is that a good or bad thing?
29. Do you admire any qualities in others that you’d like to adopt yourself? How can you do so?
30. When you think about the future, what feelings come up? What do you envision?
31. Think about the future again. Where do you hope to be in 5 years, and what little changes can you do to make that possible, or as close to possible?

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September (Theme: Space & Relaxation)

1. Write down your ultimate way to relax.
2. Which is your favourite room or spot in your home and why?
3. Thinking back to your home, how can you slowly begin to improve it? Be realistic and write your ideas down here in bullet points.
4. To you, what is the perfect way to spend a day off?
5. List your favourite movies. Take time to discuss why you enjoy or connect with them.
6. List five things that have lifted your spirits today. They can be small things as well, such as something your pet did, or a kind word from a stranger.
7. What is the ultimate way to relax on a holiday? Describe it in detail!
8. Take a moment to sit with yourself. How are you really feeling right now, and what is the root cause?
9. Do you like to travel alone, with a partner or in a group? Why is that so?
10. How do you feel when at parties or amongst crowds? Are you a people person, or do you prefer smaller intimate groups?
11. What does personal space look like to you? How do you feel when others do not respect it, and how can you protect this sacred space?
12. Which podcasts are you listening to and enjoying right now and why? If you’re not listening to any podcasts, what music are you listening to on repeat? (Here are the top 10 podcasts I personally enjoyed in 2023!)
13. What is making you feel happy right now? If nothing, then what was your last happy memory?
14. What do you do when you feel bored? Can you bring more calm and peace to these moments?
15. Where do you need to practise setting boundaries in your current life?
16. What three benefits do you get from being out in nature?
17. What can you realistically remove from your life for a better experience?
18. When do you feel most like an introvert? When do you feel most like an extrovert?
19. What has been weighing on your mind of late? What are some things you can do to release these worries?
20. What are your three favourite books and what have they taught you, or what did you enjoy about them the most?
21. What is your favourite daily ‘me time’ ritual and what does it bring to your day?
22. What is the best way to calm yourself down when you’re feeling restless or anxious?
23. Do you get enough sleep? If not,why do you think that is and how can you improve?
24. What makes you feel most pressured in life? Can you do something to reduce this pressure?
25. Are you more of a routine or spontaneous person? Does that ‘get in the way’ at times?
26. When depressed or extremely down, what helps to cheer you up or make you feel better? List three things you can keep in your toolkit for the future.
27. “We teach others how to treat us.” Going off this statement, are you setting the right boundaries in life? If not, how can you improve?
28. What game most brings out your competitive streak? It can be a computer, phone, ball, card, board game, etc. Do you think that it’s healthy and if not, how can you manage your feelings better? (Read: How Does Gaming Benefit Our Mental Health?)
29. When do you feel the happiest and most carefree in your own skin?
30. What do you want to escape from most? It could be the mundaneness of your routine or job, a person, place, or even a mental, imaginary frame of mind.

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October (Theme: Dark & Light)

Special Days: Halloween

1. Who do you turn to when you need support? Why?
2. When you feel sad, what do you do? Do you have healthy or risky coping techniques? What can you do better?
3. What do you enjoy most about Halloween? If you don’t celebrate, then what do you most enjoy about the October season in general?
4. What are 5 toxic habits that hold you back?
5. What piece of advice changed everything for you?
6. What made you feel happiest today?
7. Where do you feel stuck in life?
8. Write about the most surprising helping hand you’ve ever received.
9. What is something you learned this week?
10. Write about the last argument or disagreement you had. Who was it with and what was it about?
11. What worries you the most in life? Is there something you can do to improve the situation?
12. What are you grateful for today? What made you get out of bed today?
13. What do you need to help you feel safe and secure in life?
14. Who made you feel happiest today? It can also be a pet or stranger!
15. When was the last time you cried and what sparked it? How do you feel about it now?
16. Who is somebody you look up to? What qualities do you admire about them? They can be famous or someone you know.
17. Think about a time when your anxiety was at its worst. How did you cope, and how do you think you can cope better the next time something like that happens again?
18. What are some of your favourite autumn/fall memories or family traditions?
19. What are five things you like most about yourself right now?
20. What about five things that you like the least about yourself? What can you do to work and grow through them?
21. What do you need to hear from others right now?
22. Do you consider yourself a judgemental person? If so, how can you improve?
23. What’s your biggest regret in life, or is there something that you feel guilty about?
24. List three positive things from the past week.
25. What is your biggest pet peeve, and what about it makes you fume?
26. Do you compare yourself to others? How does this make you feel, and what do you think the genuine root cause is behind it?
27. What do you want your loved ones to understand about you, but it’s just not getting through? Maybe it’s your ‘complex’ job, unresolved trauma or something else.
28. What is the most toxic thing your inner critic tells you all the time? How can you empower yourself instead?
29. What’s one obstacle in your life that you’re having a hard time overcoming?
30. List five things that you take pride in.
31. Do you find darkness peaceful or frightening? What kind of feelings does it invoke?

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November (Theme: Showing Gratitude)

Special Days: End of Daylight Savings & Thanksgiving

1. How have you shown appreciation lately? It can be to an individual or an organisation.
2. Think back to yesterday’s prompt – How can you show appreciation in everyday life going forward?
3. What do you appreciate most about your friends or family?
4. What positive legacy do you want to leave in this world?
5. What are three things are you grateful for when it comes to your job? If you don’t have a job, then your favourite hobby!
6. What’s one change that you think would make the world a better place?
7. Let’s try some gratitude again. List 10 things you’re grateful for in life right now, and why each is important to you.
8. Which three people are you grateful for on a larger scale? (E.g. Marie Curie.)
9. What are three of the best gifts that you’ve ever received, and what made them special?
10. What/who is something/someone you took for granted, and didn’t realise until they were gone?
11. Write a short letter of gratitude to someone who means a lot to you. They can be someone who’s alive, or who has passed on.
12. What do you value most in a friend? Now think about your closest friend, and list down the ways in which they’ve changed you.
13. What’s the sweetest thing someone’s done for you in life?
14. What is something you can do to show more love to yourself? It could be in a physical, mental, emotional, even spiritual aspect.
15. List 10 little things in life that make you smile.
16. Who are the three most supportive people in your life, and how can you show your gratitude to them in your own special way?
17. Do you enjoy buying gifts for others? Why or why not?
18. What sort of gifts do you like receiving?
19. How do you like to show gratitude towards others? (You can think about your love language if that helps!)
20. Write down five things you would like to thank your body for today.
21. What was something nice you did for someone, yet they didn’t appreciate it? How did that make you feel, and are you still close to them now?
22. What has been the best day in your life thus far?
23. “The world would be a better place with more empathy and kindness.” – Do you agree or disagree? What are some things you can do to contribute to this?
24. How can you show your appreciation to service staff (i.e. waiters/waitresses, cab drivers, desk clerks, delivery people, etc)?
25. Are you a kind person? If so, do you feel like others take advantage of it, and how does that make you feel? If you don’t think you are, then why not, and what can you do to be kinder?
26. What modern conveniences and/or aspects about your country/city are you most grateful for?
27. Do you like and communicate with your neighbours? What about them do you appreciate? If you don’t, do you think it might be worth it to build a relationship with them?
28. What is your positive affirmation for today?
29. What are three things you can be more grateful for in your life, despite circumstances?
30. What do you appreciate about where you live? Is it the convenience, access to nature, space or something else?

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December (Theme: Closure & Looking Forward)

Special Days: Christmas Day

1. The year is nearly over. What is something else that you want to achieve before it ends?
2. When does it officially feel like the holiday season to you? Is it when they start playing Christmas music in stores, or something else?
3. What is your favourite activity that can only be done in winter and why?
4. If you could sit on Santa’s lap and ask him for three things, what would they be? They don’t have to be items!
5. What were you worried about this time last year? Are you still worried about it now?
6. What are some of your favourite winter memories from childhood?
7. What was your first experience with loss, and how did it change you as a person?
8. When it comes to forgiveness, is there someone in your life you find hard to forgive? Why? What would you like to say to them?
9. What’s the most significant secret you’ve ever kept? Did the truth ever come out?
10. Describe your childhood in one sentence.
11. What do you like or dislike most about the festive season?
12. Would your younger self be proud of who you’ve become, and your journey to get here?
13. What’s your favourite season of the year, and what about it brings you joy?
14. What is one thing in your life that you wish you had proper closure for?
15. What is the perfect way to unwind after a long day?
16. What is something you can look forward to when you wake up tomorrow?
17. Is there something about yourself that you can’t bring yourself to accept, and how can you work on this in order to heal?
18. What is something you can do to lift your spirits today? It can be simple – such as listening to music, or cuddling your dog!
19. What is your favourite family holiday tradition?
20. What are your favourite festive foods? It doesn’t have to be from Christmas, either!
21. Is there a vacation you’re looking forward to? How are you planning for it? If you don’t, then is there a destination that you dream about?
22. Think about your favourite place as a child. Where is it and why? If it’s still accessible, do you visit it?
23. Are you afraid of being alone? Why or why not?
24. It will be a new year again soon. What are you looking forward to the most?
25. Merry Christmas! What will you do today to ensure that you take good care of yourself? It could be mental or physical.
26. Let’s do a self check-in. How do you feel today? What feeling would you like to carry forward or invoke for the rest of the day?
27. Make a spring cleaning plan to help declutter your life!
28. Who are the three people whom you spend the most time with, and how do you feel around them? Are there ways you can improve your relationships with them if they’re not optimal?
29. Who is the person you most look forward to seeing right now?
30. Are you the sort of person who makes New Year resolutions? If so, do they work for you? If you don’t, then what are your thoughts on self-improvement and personal growth in general?
31. What is one healthy habit that you’d like to introduce into your life for the new year?

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Bonus Mindfulness Journaling Prompts!

Here are some extra prompts that you can use if you come up blank for any of the writing prompts above, or if you feel like journaling about more than one thing for today!

Pets & Animals

1. Do you have a pet whom you love dearly? Write a letter to them. You can still do this even if they have crossed the rainbow bridge.
2. What is your favourite thing about your pet and why?
3. What do you find most difficult about taking care of your pet?
4. If you could have a pet or another pet, what would you choose? It can also be a different breed or the same!
5. What are your three favourite animals, and what about them do you admire?
6. Are you an animal person? Why or why not?
7. Are you a cat or dog person? What traits about them do you relate to or appreciate?

Family

1. Were you close with your siblings growing up? How did that make you feel?
2. If you have any siblings, how similar or different are you from them? How has this impacted your relationship?
3. If you are an only child, did you ever wish you had a sibling? What did you imagine you’d do together?
4. If you have kids, what about the experience do you find to be most overwhelming? (If you don’t, write about what you think would be overwhelming.)
5. In continuation of the above prompt, what is the most rewarding experience about being a parent?
6. What about your family do you appreciate the most?
7. Is there something you envy about other families and why is that?
8. What’s something unique about your family? It could be a ritual, tradition, private jokes or something else.

Home & Space

1. Do you prefer a minimalist or maximalist style? What do you like about it?
2. What are your favourite colours to paint your walls in, or do you prefer wallpaper? How does it make you feel?
3. What type of flooring do you prefer? Is it marble, parquet, carpeted, etc? How do you think that makes your house look?
4. Do you enjoy spending time in the kitchen? What are your must have kitchen equipment and why?

Work & Career

1. What is one thing you like having on your work desk and why?
2. Are you a Mac or Windows kind of person? What do you like about the interface?
3. How long have you been working in your current job? Do you enjoy it, or wish you could change careers? What would you change it to if so?
4. What are three pieces of advice you’d give to someone who was looking to join your work industry?
5. In what sort of work situations do you thrive in? Is it when there’s structure, or when you’re given freedom to make your own decisions? Perhaps when you’re allowed to work from home, or maybe you’re the sort who works well under pressure!
6. If you could start your own company or business, what would it be about?
7. What do you think makes a good boss?
8. What are some work values that you think are important?

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Self

1. What was life like when you were 16?
2. What belief do you hold that you worry others would judge you for? Why is that so?
3. If you could send a message to someone in the past, who would it be and what would you say?
4. If you could send a message to someone in the future, who would it be and what would you send?
5. How many languages do you speak? Is there a language that you want to learn?
6. If you wear makeup, what is one ‘must have’? How does it make you feel when you put it on?
7. Do you enjoy cooking? What is your best or favourite dish to make?
8. Are you a paperback or digital book kind of person? What do you appreciate about the medium?
9. What is your favourite book genre and what do you like about it?
10. What about your favourite movie genres? Are they the same as your favourite book genres?
11. What is one app you can’t live without on your phone?
12. Do you have any self-care apps on your phone? Which is your favourite and why?
13. What is your favourite scent or smell in the world? Is it a particular perfume, freshly baked bread, a forest or something else? What feeling does that scent invoke?

Travel

1. If you could choose to visit outer space or the deep ocean, which would you choose and why?
2. Which is your favourite country that you’ve visited so far, and what did you love about it?
3. Is there a country you know you’d never want to visit, and why not?
4. What kind of traveller are you? (Backpacker, cruise, luxury hotel, etc.) What do you enjoy or get out the most from such trips?
5. What are your top three bucket list destinations and why?
6. Which aspects of travelling do you like and dislike the most?
7. Do you prefer to take a plane or do you prefer road trips? How does it make you feel?
8. Are there routines you maintain when you travel, and what are they? Are they good or bad routines?

Read Related Posts:
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I Hope These 365 Mindfulness Journaling Prompts for Self-Improvement Have Been Helpful!

It may seem like too much of a commitment to use these mindfulness journaling prompts for self-improvement every day, especially if you’re just starting out. But I’d like to emphasise that the beauty of journaling is that it’s one of those things you can and should take personally, and at your own pace. Journaling should be a good habit that works for you and you alone. I hope you have a fruitful journaling session today!

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Contributor Bio

Chloe, more widely known as ‘Nyxie’, runs her blog over at nyxiesnook.com, where she writes about mental health, eating disorders, recovery and general wellness. In her spare time, she loves to play video games, write, illustrate and is a cat mum. Connect with her on social media here: Facebook, Twitter, Instagram & Pinterest.

The post 365 Mindfulness Journaling Prompts for Self-Improvement appeared first on A Chronic Voice.

Nothing says summer like barbecue, and if you have food sensitivities, that’s no exception. This post contains a curated selection of some of the best gluten-free BBQ side dishes to satisfy your taste buds.

Thinking of hosting a BBQ this summer? Do you or your guests have food sensitivities?  Here you’ll find an assortment of gluten-free, dairy-free side dishes for your BBQ. 

As this list is curated from multiple sources, a little diligence is advised with each recipe. It’s not uncommon for condiments like mayonnaise and mustard to contain gluten. Always look for the gluten-free label when purchasing ingredients.

You’ll also want to check out my Gluten-Free Life Hacks post for tips to avoid getting glutened.

Dairy and Gluten-Free Barbecue Side Dishes To Try This Summer

Once upon a time, living with food allergies and sensitivities made mealtime challenging. Either you had to settle for plain boring rice with your meals, or maybe no starch at all. 

But thanks to gluten-free ingredients and a little creativity, times have changed.

As you’ll see from these recipes, you don’t have to sacrifice nutrition or taste. These dishes are loaded with flavorful ingredients like mango, curry, and basil. And they’re rich in nutrient dense ingredients like avocados, sweet potatoes, kale, spinach and quinoa. 

Some of these dishes add a unique twist on some classic barbecue dishes. For that reason, you’ll find variations of some of the dishes listed here.

 Without further ado, here are 30+ dairy free, gluten free barbecue side dishes.

GLUTEN-FREE AND DAIRY FREE BBQ SIDE DISHES

The gluten-free BBQ side dishes below are also dairy-free. From salads and slaw to potatoes and spinach, you’ll find the perfect dish whether hot or cold. 

Vegan Mediterranean Quinoa Salad with Chickpeas
Craving a light, but super healthy and high-protein side dish? This is it! The tasty Mediterranean flavors make this easy salad an instant favorite! A must-have for BBQ parties, too!

Tropical Mango Coleslaw
This fun tropical mango slaw combines fresh produce, herbs and a light oil-based dressing. Easy to make as a gluten-free BBQ side dish that’s always a crowd-pleaser!

Oven Roasted Indian Sweet Potatoes
Super healthy and nutritious, these oven roasted Indian style sweet potatoes can be a great snack or a side, especially for those looking for a gluten free and dairy free option.

Air Fryer Cauliflower Steaks
Super crispy on the outside and tender on the inside, these Air Fryer cauliflower steaks are gluten free, dairy free and make for a great side to your simple mains.

Gluten-Free Pasta Salad
This Gluten Free Pasta Salad is a beautiful array of complimentary flavors tossed with a savory Greek-style salad dressing.

Creamy Avocado Coleslaw with Garlic Lime
Get a dose of healthy fats with this creamy avocado coleslaw featuring a garlic-lime dressing that is vegetarian, vegan, and gluten and dairy-free.

Grilled Artichokes with Artichoke Dipping Sauce
This Grilled Artichokes with Artichoke Dipping Sauce is the best artichoke recipe. Grilling adds a smoky flavor that is delicious. The dip is cooling and creamy. The dip is so good that it would go really well with grilled chicken or fish. This recipe is gluten and dairy free.

Authentic Bavarian Potato Salad With Bacon
This gluten and dairy-free barbecue side dish consists of warm potatoes, crisp bacon, and a rich, bright dressing with sautéed onions, fresh herbs, and vinegar.

Lemon Garlic Green Beans
These lemon garlic green beans are bursting with lemony flavor, and lots of garlic too! Green beans roasted and seasoned to perfection.

Easy Vegan Coleslaw
This is an easy German-style vegan coleslaw, with red and white cabbage, carrots, apple, and onion. Topped off with a zesty mustard lemon vinaigrette, you’re sure to enjoy!

​​Crispy Lemon Roasted Crack Broccoli
Tossed in a zesty lemon-garlic sauce with crunchy almonds and pumpkin seeds, this Roasted Crack Broccoli makes a delicious side for any BBQ meal! Plus, it’s both gluten and dairy free!

Four Bean Salad
This quick and easy four bean salad is simple and delicious. With a tangy vinaigrette it can be made ahead and makes a great BBQ side that’s both gluten and dairy free.

Mango Avocado Salad
A delicious warm-weather side dish, this quick-and-easy mango avocado salad is light, bright, and makes good use of seasonal ingredients.

Easy Dairy Free Coleslaw
This healthy coleslaw recipe has a classic coleslaw flavor but is Whole30, Paleo, dairy free, gluten free, and free from added sugars.

Paleo Sweet Potato Fries
Perfect for so many dietary requirements, these healthy paleo sweet potato fries are quick and easy to make, and the perfect side dish or snack. Naturally gluten-free and dairy-free, they are vegan as well as being made from the only potato allowed on a paleo diet.

Basil Chive Cucumber & Corn Salad
Here’s a simple, fresh and healthy salad recipe everyone will love. Made with fresh summer corn, crunchy cucumbers, basil, chives, and a couple tablespoons full of light mayonnaise, it’s the addition to your barbecue.

Air Fryer Red Cabbage
Air fryer red cabbage is crispy and delectable. This vibrant and flavorful side dish is quick and easy to make.

Greek Tahini Pasta Salad
Here’s a gluten free bbq side dish that you’ll want to try. It’s a simple pasta salad with fresh veggies and a creamy tahini dressing. Delicious!

Keto Cucumber Salad
This gluten free barbecue side dish is like having summer in a bowl! Keto Cucumber Salad is light, refreshing, and so EASY to make. It’s perfect for meal prep, picnics, cookouts, and potlucks. (keto, paleo, whole30, dairy free, gluten free)

Dairy Free Creamed Spinach
This healthy creamed spinach recipe is not only vegan, dairy free, gluten free, and Whole30, it’s an easy side dish to make for your next barbecue that the whole family will love.

Easy Whole30 Mashed Potatoes
Mashed potatoes are the ultimate comfort food! These easy Whole30 mashed potatoes are made with simple ingredients and are the perfect side dish for your summer barbecue.

Gluten Free Macaroni Salad
This gluten-free macaroni salad is served cold and refreshing on a hot day while still creamy and delicious. With just six main ingredients, plus spices already in your pantry, it can be ready in a pinch for any last-minute summer parties!

You May Also Want To Read

100+ Gluten-Free and Dairy-Free Mother’s Day Recipes

56 Sizzling Summer Grill Recipes That Will Make Your Mouth Water

Best Gluten-Free Chicken and Dumpling Soup

Gluten-Free Life Hacks

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GLUTEN-FREE BBQ SIDE DISHES

The gluten-free BBQ side dishes below may also contain dairy. With watermelon playing the lead role in 3 of the dishes, you may be surprised to know just how much you can do with this summer favorite.

Curried Potato Salad
This gluten free potato salad is a great way to spice up this BBQ season!

Classic Broccoli Salad
Classic Broccoli Salad is a quick and easy dish made with fresh broccoli, cheddar cheese, sunflower seeds, red onions, and a tangy dressing. This is tossed together in a large bowl and served cold as a side dish or appetizer at your next gathering.

Air Fryer Halloumi Greek Salad
This delicious Greek style halloumi salad is loaded with air fryer halloumi, tomatoes, cucumber, red onions, olives, and greens.

Watermelon Goat Cheese Salad
This refreshing watermelon goat cheese salad is a delightful combo of bright, summery flavors! Fresh chunks of cold watermelon are tossed together with chunks of goat cheese, chopped nuts, red onion, and mint.

Watermelon and Cucumber Salad
This Watermelon and Cucumber Salad is the perfect way to celebrate a warm and sunny summer day, especially when you pair it with a light glass of wine. This healthy salad is full of watermelon, cucumber, feta, avocados, and mint.

Watermelon Pizza with Lime
Every summer BBQ requires a quintessential watermelon dish. This one is beautiful and so refreshing!

Gluten Free Cornbread
This gluten free cornbread is the perfect side dish for BBQ! It is soft, fluffy, flavorful and easy to make.

DAIRY-FREE BARBECUE SIDE DISHES

Unlike the gluten-free BBQ side dishes in the previous section, the recipes below are dairy-free, but may contain gluten. But don’t let that stop you from browsing. 

For example the Easy Dairy-Free Macaroni Salad was named so by the chef. However…spoiler alert…the recipe uses gluten-free pasta.

Roasted Vegetable Pasta Salad
This roasted vegetable pasta salad is a fun BBQ side dish that will be popular with kids and adults alike! Fresh vegetables, herbs and a tahini dressing combine for a tasty dish that’s very easy to make.

Dairy-Free Fruit Salad
This dairy free fruit salad is made with a delicious citrus honey dressing. It is a simple, refreshing, and beautiful dish!

Easy Dairy-Free Macaroni Salad
Sweetened with apples and kept tart with pickles, this macaroni salad recipe is simple, creamy, and the perfect addition to any summertime barbecue.

High-protein Pasta Salad
This protein pasta salad is creamy, hearty, and incredibly flavorful. A healthier side that goes well with any BBQ dishes!

The Best Vegan Potato Salad You’ll Ever Eat
Just as creamy as classic potato salad but so much better for you and more flavorful! This mayo-free vegan potato salad features perfectly tender potatoes coated in a creamy, tangy dressing that’s packed with fun flavors and takes just 30 minutes. Perfect side dish for BBQs, potlucks, and picnics.

Summary

You don’t have to limit your meal selections just because of food sensitivities. And you don’t have to sacrifice flavor or nutrition. 

I hope you enjoy trying some of these dairy and gluten-free BBQ side dishes this summer!

The post 30+ Delicious Dairy and Gluten-Free BBQ Side Dishes to Try This Summer appeared first on Health Uprising Now.