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✦ Key Takeaways
Going gluten-free can feel overwhelming on day one. It doesn't have to. Broken into weekly steps, the first month becomes a calm, repeatable routine.
Follow this four-week roadmap and you'll move from clearing your kitchen to eating out with confidence.
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Thirty days is enough to turn gluten-free from a daily challenge into second nature. Take it one week at a time.
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Aim for 25–35g of fibre daily. BFree products use bamboo fibre — most effective prebiotic fibres for feeding beneficial gut bacteria.
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Certified GF kefir, dairy-free yoghurt, miso, and GF kombucha all introduce beneficial live cultures. Aim for 2–3 servings daily.
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Fibre absorbs water. Increase your daily water intake alongside any fibre increase to prevent discomfort and support transit time.
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Rotate between buckwheat, quinoa, sorghum, teff to maximise the variety of substrates available to your gut bacteria.
Pre-Workout
30–40g protein + complex GF carbohydrates. A BFree wrap filled with chicken, avocado, and spinach is an ideal pre-training meal — it delivers protein, healthy fats, and slow-release carbs without the gut discomfort associated with high-fibre foods immediately pre-exercise.
Intra-Workout (for sessions >75 min)
15–25g fast-acting carbohydrates. Certified GF rice cakes, bananas, or GF energy gels are practical options.
Post-Workout Recovery
20–40g protein + GF carbohydrates to replenish glycogen. The Post-Gym Refuel Wrap (our most popular recipe) delivers ~50g protein in a single meal. This is exactly what the evidence supports.
Activity Level
Target
BFree Example
Sedentary adult
0.8g / kg / day
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Recreational exerciser
1.2–1.6g / kg / day
2× BFree HP Wraps
Endurance athlete
1.6–1.8g / kg / day
3× BFree HP Wraps
Strength / muscle building
1.8–2.2g / kg / day
4× BFree HP Wraps + extras
