It’s completely normal to feel overwhelmed or even discouraged when you realize that gluten may no longer be your friend. 

Trust me—you’re not alone. Many women in midlife, especially during perimenopause (including me), experience new sensitivities to foods they’ve always loved, like bread or pasta. 

The good news is you don’t have to feel like you’re missing out! 

Today, there are so many delicious gluten-free alternatives that still let you enjoy your favorite foods without the discomfort.

The key is to experiment and find what works best for you. It may take a bit of trial and error, but there’s a world of options out there that can fit right into your lifestyle. Let’s check out some tasty gluten-free substitutes that will keep your meals just as satisfying.

Gluten-Free Alternatives for Common Foods:

1. Bread:

Gluten-Free Bread (based on rice flour, tapioca flour, or potato starch):

Why it works: Many gluten-free breads are made from naturally gluten-free flours such as rice, tapioca, or potato starch. These ingredients are low-allergen and well-tolerated by most gluten-sensitive individuals. Rice and potato flours are high in carbs, so they’ll still provide energy without the digestive issues gluten can cause.

Best brands to try: Canyon Bakehouse, Udi’s, or Schär. These brands offer high-quality alternatives that taste similar to traditional bread but without the gluten.

Sourdough made from gluten-free grains (brown rice, sorghum, millet):

Why it works: Sourdough fermentation can help with digestion, and when made from gluten-free grains, it offers the tangy flavor you enjoy, with the benefit of being easier on the stomach. Sourdough has prebiotic properties that help improve gut health, which is especially important when dealing with gluten intolerance.

Best option: Buy from a gluten-free bakery or make your own at home using gluten-free flours.

2. Crackers:

Seed-Based Crackers (Flaxseed, Chia Seed, Sunflower Seed):

Why it works: Seeds are naturally gluten-free and packed with healthy fats, fiber, and protein. Flaxseeds, in particular, are known for their omega-3 fatty acids, which help reduce inflammation, a common issue for people with gluten sensitivity.

Best brands to try: Mary’s Gone Crackers or Salma’s Chia & Flaxseed Crackers

They are nutrient-dense and offer a crispy, satisfying crunch.

Nut-Based Crackers (Almond or Cashew Flour):

Why it works: Nut-based crackers offer a gluten-free alternative that’s rich in protein and healthy fats, making them more satiating than regular crackers.

Best brands to try: Simple Mills Almond Flour Crackers.

3. Flour Tortillas:

Cassava Flour Tortillas:

Why it works: Cassava is a root vegetable that is naturally gluten-free and less processed than typical flours. It’s rich in resistant starch, which may help with gut health by feeding good bacteria in the digestive system. Cassava tortillas are pliable and close in texture to traditional flour tortillas.

Best brands to try: Siete Foods makes excellent cassava flour tortillas that are soft and versatile.

Corn Tortillas (100% Whole Grain Corn):

Why it works: Corn is a naturally gluten-free grain and offers a similar texture to flour tortillas. However, be sure to look for brands that use 100% whole-grain corn, as some commercially produced tortillas may contain gluten as a cross-contaminant.

Best brands to try: Mission or La Banderita, as long as they are clearly labeled gluten-free.

4. Flatbread:

Chickpea Flour Flatbread (Socca):

Why it works: Chickpea flour, or gram flour, is gluten-free and high in protein and fiber. It also has a low glycemic index, meaning it won’t spike blood sugar levels, which can help with weight management and mood stability—common concerns in perimenopause. Socca is a Mediterranean flatbread that’s easy to make and pairs well with toppings like hummus or roasted vegetables.

How to make: Simply mix chickpea flour, water, and olive oil, and bake or cook in a skillet.

Gluten-Free Naan (Based on Almond or Coconut Flour):

Why it works: These alternative flours are naturally gluten-free and higher in protein and healthy fats, providing a satisfying, rich flavor without the digestive stress of gluten. Coconut flour is also low in carbs and high in fiber, which can help maintain stable energy levels.

Best brands to try: Outer Aisle and Against the Grain offer pre-made gluten-free naan and pita options.

5. Pizza:

Cauliflower Pizza Crust:

Why it works: Cauliflower pizza crusts are not only gluten-free but also low-carb and packed with antioxidants. Cauliflower is known for its anti-inflammatory properties, which is essential for managing symptoms related to hormone imbalance in perimenopause.

Best brands to try: Cali’flour Foods and Real Good Foods offer store-bought crusts that are both gluten-free and low in carbs.

Chickpea Pizza Crust (High Protein):

Why it works: Chickpea flour is high in protein and fiber, making it a great option for balancing hormones and stabilizing blood sugar. Plus, it provides a denser, more filling crust than some other gluten-free alternatives.

How to make: Mix chickpea flour with water and bake like a traditional pizza crust. It offers a slightly nutty flavor and pairs well with various toppings.

Why These Gluten-Free Alternatives Work:

If you find out that you’re sensitive to gluten or have borderline celiac disease, gluten triggers an immune response that can cause inflammation, gut issues, and exacerbate hormone imbalances. 

This happened to me. I could have sworn I had the symptoms of celiac. My gastroenterologist said I wasn’t. So I went to an integrative doctor instead to find the root cause of my gut issues.

Turns out, I was HIGHLY sensitive to gluten. Being unaware of this caused so much chronic pain and inflammation for 5 years.

But listen, it doesn’t have to be a life-sentence. For some, like me, I was able to heal my leaky gut by eliminating it for a while…about 9 weeks. I tried slowly introducing gluten again, then I would go back to square one of not being able to sleep because of the gut wrenching pain.

It was trial and error for a long time, but if I am able to tolerate gluten now, there’s definitely hope for you too.

There are better choices these days compared to years ago. By opting for naturally gluten-free and whole-food-based substitutes, you can maintain a high-quality diet that supports your health without sacrificing flavor or satisfaction.

To Wrap It Up

I hope you found these gluten-free alternatives helpful! Through my own journey as a nutrition coach, I’ve learned so much about helping women navigate midlife health challenges, naturally. Whether you’re dealing with food sensitivities, hormone changes, or just trying to feel more like yourself again, you’re not alone.

I advocate for a holistic approach to health, meaning I always lean toward natural solutions to make life better. But of course, if you’ve received a specific diagnosis, it’s important to work with your doctor. As a nutrition coach, I collaborate with your healthcare team to look at your lifestyle and ensure you’re living a balanced, healthy life that supports your goals.

If you’re ready to reset and get a fresh start, I’d love for you to join my 3-Day Health Reset! It’s designed to give you small, manageable changes that can have a big impact on your energy, mood, and overall well-being. This reset is all about easing into healthy habits that stick—nothing extreme, just simple steps that fit into your busy life.

Click the image below to join the reset and let’s take the first step toward feeling like YOU again!

I hope to see you there!