Substitutes for Gluten, Dairy, Sugar and Meat

Removing gut irritating substances such as dairy, gluten, sugar and meat will improve your sleep - fact. Firstly because it reduces the stress level on your body; including your cortisol production; second because it improves gut function and therefore allows your serotonin production, helping in sleep regulation; to be at it's optimum; and thirdly because it improves your absorption of key micronutrients needed for sleep hormone synthesis; such as tryptophan and magnesium. 

Here is a simple guide for you to cut back on the toxins and load up on the good stuff.

Substitutes for Gluten

Pasta - Quinoa, zucchini, squash, carrot or cabbage pasta made from spiralised veggies; mung bean or black bean spaghetti, buckwheat noodles, soba noodles, rice noodles, kognac noodles, rice (use brown, red or black please!) 

Bread - Sourdough, GF, nut and seed loaf, bakery alternatives that are gluten free like pumpkin and quinoa bread, tomato bread

Pizza - Cauliflower rice pizza base; GF pizza base, gluten free homemade flatbread, eggplant rounds, sweet potato rounds

Sandwich - Using the above bread alternatives for bread, or a lettuce leaf, coconut wraps, homemade gluten free flatbread

Oats / Porridge - Quinoa flakes, buckwheat

White Flour - Cornflour (organic is essential!), quinoa, buckwheat, teff, coconut flour, chickpea flour, rice flour, millet, tapioca flour

Thickener in baking - chia seeds, flax seeds, psyllium husk 

Substitutes for Dairy

Cheese - Nutritional yeast (tastes like parmesan and is my go to because I love a cheese flavour!), store bought or homemade nut cheese

Milk - Coconut, almond, cashew, rice, oat, quinoa or hemp milk. NOT soy!

Ice cream - Banana ice cream, coconut based ice cream, frozen fruit blended with nut milk to make a sorbet

Yoghurt - coconut yoghurt 

Substitutes for Soy

Milk - Nut milks such as coconut, almond, cashew; 

Any other product - Enter in the comments what you'd like a sub for and i'll find it! 

Substitutes for Sugar

Stevia, my preferred alternative

Substitutes for Meat

Kale, spirulina, spinach, lentils, beans, quinoa, brown rice, vegan protein powder such as hemp or hemp protein, pea protein, sundried tomatoes (yes!), amaranth, tempeh, edemame, eggs

Need help sleeping? Sign up for my FREE 21 Days of Sleep Tips Series, highlighting a sample of the physiological, psychological and environmental changes you can make tonight to improve your energy levels, mood and concentration tomorrow. Or, email me at to find out more about my bespoke online program, The Sleep Solution, and how it can transform your sleep, and restore you to your best self - inside and out.

Olivia Arezzolo The Sleep Solution Diet Gluten Dairy Sugar