Amelia Hayes

Amelia Hayes, RDN, is a Registered Dietitian Nutritionist specializing in Celiac and gluten intolerance management for over 12 years. She previously led product evaluation for a major dietary supplement firm, assessing ingredient quality and formulation safety. Amelia leverages clinical knowledge and rigorous testing protocols to provide unbiased, credible gluten-free product recommendations for the community.

The Definitive Guide to Foods Cause Inflammation: Triggers, Mechanisms, and Anti-Inflammatory Strategies

The Definitive Guide to Foods Cause Inflammation: Triggers, Mechanisms, and Anti-Inflammatory Strategies
Understanding Chronic Inflammation and Its Dietary Roots Chronic inflammation is a prolonged, low-grade immune response that, unlike acute inflammation (which is necessary for healing), can silently damage tissues and organs over time. This systemic condition is now recognized as a key driver in many major chronic diseases, including cardiovascular disease, type 2 diabetes, certain cancers,…

The Definitive Guide to Foods That Increase Serotonin Levels Naturally

The Definitive Guide to Foods That Increase Serotonin Levels Naturally
Understanding Serotonin: The Neurotransmitter of Well-Being Serotonin (5-hydroxytryptamine or 5-HT) is a crucial monoamine neurotransmitter that plays a vital role in regulating mood, sleep, appetite, digestion, learning ability, and memory. While often associated primarily with the brain, approximately 90% of the body’s serotonin is actually produced in the gastrointestinal tract, where it influences gut motility…

The Definitive Guide to Foods High in Magnesium: Essential Sources for Optimal Health

The Definitive Guide to Foods High in Magnesium: Essential Sources for Optimal Health
The Essential Role of Magnesium in Human Health Magnesium is an essential mineral, playing a critical role as a co-factor in over 300 enzymatic reactions within the human body. These reactions govern everything from energy production (ATP synthesis) and protein creation to muscle and nerve function, blood glucose control, and blood pressure regulation. Despite its…

The Definitive Guide to Foods High in Vitamin D: Sources, Deficiency, and Gluten-Free Options

The Definitive Guide to Foods High in Vitamin D: Sources, Deficiency, and Gluten-Free Options
The Essential Role of Vitamin D in Health and Nutrition Vitamin D, often referred to as the “sunshine vitamin,” is a fat-soluble secosteroid essential for the absorption of calcium, phosphate, and magnesium in the gut. Its primary function is maintaining skeletal health, but current research highlights its critical role in immune function, cell growth modulation,…

The Definitive Guide to Foods High in Vitamin K: K1, K2, and Warfarin Safety

The Definitive Guide to Foods High in Vitamin K: K1, K2, and Warfarin Safety
Understanding Vitamin K: Essential Nutrients for Health and Wellness Vitamin K is a fat-soluble vitamin crucial for several vital bodily functions, primarily blood coagulation (clotting) and maintaining strong bones. For those managing a gluten-free lifestyle, understanding the best dietary sources of this nutrient is essential for comprehensive health. Vitamin K exists in two main forms:…

The Definitive List of Foods High in Antioxidants: A Gluten-Free Guide

The Definitive List of Foods High in Antioxidants: A Gluten-Free Guide
The Essential Guide to Foods High in Antioxidants for Optimal Health Antioxidants are vital compounds that protect the body’s cells from damage caused by unstable molecules known as free radicals. Integrating a diet rich in these protective substances is a cornerstone of preventative health, supporting cellular integrity and reducing the risk of chronic conditions. For…

The Definitive Guide to Foods High Iron: Sources, Absorption, and Gluten-Free Strategies

The Definitive Guide to Foods High Iron: Sources, Absorption, and Gluten-Free Strategies
The Essential Role of Iron in Health and Wellness Iron is a critical mineral that plays a central role in numerous bodily functions, most notably the transport of oxygen. It is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body, and…

The Definitive Guide to Foods High in Potassium: Charts, Benefits, and Pairing with Magnesium

The Definitive Guide to Foods High in Potassium: Charts, Benefits, and Pairing with Magnesium
Understanding Potassium: The Essential Electrolyte Potassium is a critical mineral and electrolyte that plays a pivotal role in maintaining cellular function, nerve signaling, and muscle contraction, including the crucial function of the heart muscle. As an electrolyte, potassium helps regulate fluid balance and blood pressure, working in opposition to sodium to keep the cardiovascular system…

The Definitive Guide to Foods High Calcium: Non-Dairy Sources, Absorption, and Bone Health in 2025

The Definitive Guide to Foods High Calcium: Non-Dairy Sources, Absorption, and Bone Health in 2025
The Essential Role of Calcium in a Gluten-Free Lifestyle Calcium is the most abundant mineral in the human body, playing a foundational role far beyond bone and teeth structure. It is critical for nerve signaling, muscle function (including heart contraction), and hormone secretion. For individuals managing a gluten-free diet, ensuring adequate calcium intake is paramount,…

The Ultimate Guide to Foods High in Essential Vitamins: A, C, D, E, and K

The Ultimate Guide to Foods High in Essential Vitamins: A, C, D, E, and K
The Essential Role of Vitamins in a Balanced Diet Vitamins are vital micronutrients that the body needs in small amounts to function correctly. They play crucial roles in everything from energy production and immune defense to bone health and cellular repair. Since the body cannot synthesize most vitamins in sufficient quantities, obtaining them through a…