Tips For Starting A Gluten And Dairy
Removing gluten and dairy from your diet can feel overwhelming, but there have never been more dairy-free and gluten-free options available in the grocery store. Here are a few tips to help you ease into the process.
- Take inventory of your pantry and refrigerator foods and purge anything with gluten and dairy to give yourself a clean slate. Pay special attention to any processed foods’ labels to ensure there aren’t any hidden gluten or dairy ingredients.
- Educate yourself on ingredients you need to avoid so you don’t inadvertently eat something you’re trying to avoid.
- Remember, there are way more foods you can eat than foods you can’t, so focus on building your diet around real, whole foods that are nutrient-dense and easy to mix and match.
- For any packaged or processed foods, look for the certified gluten-free symbol to avoid gluten and the certified vegan or Pareve symbols to avoid dairy products. Anything that’s labeled “Whole30 compliant” is also gluten and dairy-free. These are a great “shortcut,” so you don’t have to read the whole label, and you can rest assured they haven’t been cross-contaminated. When eating out, let your server know you can’t have gluten or dairy to ensure they don’t serve any sauces or seasonings with hidden gluten or dairy ingredients.
What Foods Are Gluten Free
Youre free to eat:
- Fruits and vegetables
Oat alert: Oats are gluten free, too. But they can make contact with other gluten-containing products where theyre grown or processed. For some people, trace amounts of gluten might be all it takes to trigger a bad reaction. If the label says gluten-free, the oats havent shared space with grains that contain gluten.
How Can I Identify And Avoid Foods And Drinks That Contain Gluten
A registered dietitian can help you learn to identify and avoid foods and drinks that contain gluten when you shop, prepare foods at home, or eat out.
For example, when you shop and eat at home
- carefully read food labels to check for grains that contain glutensuch as wheat, barley, and ryeand ingredients or additives made from those grains.
- check for gluten-free food labeling.
- don’t eat foods if you arent sure whether they contain gluten. If possible, contact the company that makes the food or visit the companys website for more information.
- store and prepare your gluten-free foods separately from other family members foods that contain gluten to prevent cross-contact.
When you eat out at restaurants or social gatherings
- before you go out to eat, search online for restaurants that offer a gluten-free menu.
- review restaurant menus online or call ahead to make sure a restaurant can accommodate you safely.
- at the restaurant, let the server know that you have celiac disease. Ask about food ingredients, how food is prepared, and whether a gluten-free menu is available. Ask to talk with the chef if you would like more details about the menu.
- when attending social gatherings, let the host know you have celiac disease and find out if gluten-free foods will be available. If not, or if you are unsure, bring gluten-free foods that are safe for you to eat.
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Gluten Free Diet And Travel
Travelling and following a gluten-free diet can present some extra challenges, but nothing a little planning ahead cant fix.
If you are booking flights, be aware that most airlines will offer gluten free meal options. Call the airline, or check if the online booking page permits you to enter dietary requirements. It may be worth following this up a few days before you travel, just to make sure the information got through. Cruise lines are also likely to be able to accommodate gluten-free meal requests.
Always pack some gluten-free snacks in your hand luggage, just in case. Rice crackers, nuts, dried fruit and crisps are some transportable, non-perishable options.
When booking accommodation, consider short stay apartments with a kitchen, or at least a hotel room with a microwave and refrigerator. Then, if you cant find gluten-free eating-out options at your destination, you can at least purchase foods that are naturally gluten free and self-cater.
If you are staying somewhere such as a B& B, you could also consider taking toaster bags with you and buying a loaf of gluten free bread at your destination, if possible. Gluten free cereal is available at supermarkets and speciality stores in some places. Or, you could opt to eat naturally gluten free breakfast options such as yoghurt, fresh fruit and eggs. Talk to your host about the possibilities they may have catered for people with coeliac disease before.
Here You Will Find All The Information You Will Need To Start Your Gluten
Celiac.com 08/13/2020 – If you’re new to this whole celiac disease thing, then this is your welcome pack of sorts from Celiac.com.
While eating gluten-free can improve your health, I must emphasize that it is not recommended to attempt a gluten-free diet without a doctor’s supervision, as there are many potential health risks involved with making drastic changes to your diet. Talking beforehand with a qualified doctor and/or nutritionist can help you make a smoother transition to a gluten-free diet.
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If you suspect gluten-intolerance to be the culprit for your health problems, get examined by a doctor and get tested for celiac disease before initiating a gluten-free diet.
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Can Help Reduce Chronic Inflammation In Those With Celiac Disease
Inflammation is a natural process that helps the body treat and heal infection.
Sometimes inflammation can get out of hand and last weeks, months, or even years. This is known as chronic inflammation and may lead to various health problems in the long run .
A gluten-free diet can help reduce chronic inflammation in those with celiac disease.
In fact, a gluten-free diet can reduce markers of inflammation, like antibody levels, and may also help treat gut damage caused by gluten-related inflammation in those with celiac disease .
People with NCGS may also have low levels of inflammation, but its not completely clear if a gluten-free diet can reduce their inflammation .
Which Foods Contain Gluten
Gluten is the sticky protein that gives bread, muffins, and pastries their ability to stretch and pull apart, which makes it easy to differentiate them from gluten-free grains. For example, a light, fluffy croissant will stretch apart when you break off a piece for your friend because gluten gives it the desirable stretchy properties.
On the other hand, a piece of gluten-free rice bread or a gluten-free pastry will be dense and crumble when you try to pull it apart .
Aside from wheat, gluten is found in other grains such as kamut, spelt, barley, and rye. Oats are naturally gluten-free, but often become contaminated with gluten when theyre processed. This is why oats should always be assumed to contain gluten unless theyre certified gluten-free on the label.
The tricky thing about gluten is that its not just found in grains, but many processed foods, sauces, and condiments. This can make it difficult to avoid if youre not sure where to look for it. Here are a few other foods gluten hides in:
Gluten isnt just limited to food sources either. Body care products and cosmetics contain gluten, which can be absorbed through your skin and produce the same reaction as if youd eaten it.
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Will I Go Through Gluten Withdrawal If I Start Eating Gluten
Theres no scientific evidence to suggest that people actually go through withdrawal when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
Eight Grains That Are Gluten
ByMaddy Biddulphpublished 11 July 22
Struggling with what to eat on a gluten-free diet? Enjoy these eight grains that are gluten-free
Grains that are gluten-free tend to be easier on digestion, especially for people who are intolerant or sensitive to gluten. The protein found in grains wheat, rye and barley – helps foods to maintain their shape, acting a bit like glue holding them together.
Gluten is in a wide range of foods, even ones you wouldnt expect including soy sauce, pickles and some hot chocolates. Food labeling can often confuse matters, as just because something is called wheat-free, doesnt mean its gluten-free.
Some people have a chronic condition called celiac disease, an autoimmune disease which leads to inflammation in the gut and destroys the intestinal villus, the tiny hair-like projections that line the inside of the small intestine that help to absorb nutrients, says nutritionist Signe Svanfeldt, from nutrition app Lifesum. People with celiac disease need to avoid gluten from their diet.
People can also be sensitive to foods that contain gluten and may want to reduce their intake, as it could lead to stomach ache and other digestive issues, adds Svanfeldt. Sensitivity to these foods should, however, not be confused with celiac disease, which is a worse condition.
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Sauces Spices And Condiments That Are Usually Safe:
- Mustard: Some specialty or flavored mustards may contain gluten, so always check the ingredients.
- Mayonnaise: Typically not made with gluten, but check the ingredients to be sure.
- Dry spices: Most single-ingredient herbs and spices do not contain gluten, though because of cross-contamination concerns it’s best to look for specifically labeled gluten-free spices or check with the manufacturer.
What Is A Gluten And Dairy
A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.
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Should I Start A Gluten
No. If you think you might have celiac disease, you should talk with your doctor about testing to diagnose celiac disease before you begin a gluten-free diet. If you avoid gluten before you have testing, the test results may not be accurate.
Also, if you start avoiding gluten without advice from a doctor or a registered dietitian, your diet may not provide enough of the nutrients you need, such as fiber, iron, and calcium. Some packaged gluten-free foods may be higher in fat and sugar than the same foods that contain gluten. If you are diagnosed with celiac disease, your doctor and dietitian can help you plan a healthy gluten-free diet.
If you dont have celiac disease or another health problem related to gluten, your doctor may not recommend a gluten-free diet. In recent years, more people without celiac disease have begun avoiding gluten, believing that a gluten-free diet is healthier or could help them lose weight. However, researchers have found no evidence that a gluten-free diet promotes better health or weight loss for the general population.8
What Is A Gluten
Before tackling the gluten-free diet, let’s get to know our culprit. Gluten is a specific type of protein, but one you won’t find in meat or eggs. Instead gluten is found primarily in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
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Maintaining A Balanced Diet While Eating Gluten
In order to maximize the health and nutritional benefits of going gluten-free, you should adopt a diet filled with a variety of naturally gluten-free foods such as fruits, vegetables and lean proteins, as well as gluten-free grains. U.S. Food and Drug Administration recommendations encourage everyone, including those on a gluten-free diet, to avoid overly processed foods, and keep refined sugar and saturated fat intakes to a minimum.
As with any balanced diet, portion control and moderation are extremely important for people living with celiac disease and eating gluten-free. Daily exercise is also necessary for managing and maintaining a healthy lifestyle.
A gluten-free diet is by no means a cure all. It can be common for some people to struggle with celiac disease symptoms even after going on a gluten-free diet. Keep in mind that it does take time for the body to heal. If you are still having symptoms over time, it is important to talk to your doctor about them. Your doctor and a registered dietitian knowledgeable of celiac disease can help you to determine if you are accidentally eating gluten or if something else may be the cause of your symptoms.
Most importantly, a gluten-free diet cannot replace a formal consultation, diagnosis or recommendation from a physician or trained healthcare professional.
Dietitians knowledgeable in celiac disease and the gluten-free diet play a critical role in the management of this autoimmune condition.
May Help Relieve Digestive Symptoms
Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:
Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .
According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .
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What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
Several Processed Foods And Other Items
Many processed foods and other popular items may also harbor gluten. These include:
- meat substitutes, such as veggie burgers and hot dogs
- prepared lunch meats
- canned soups and soup mixes
- puddings and instant dessert mixes
- certain ice creams
- french fries and other fried foods
- flavored tofu
Foods that contain gluten include breads, pastas, crackers, baked goods, many grains, and several beverages and processed items.
Though it may seem as if most foods are off-limits when youre intolerant to gluten, many delicious and healthy foods are naturally gluten-free. Plus, quality gluten-free breads, pastas, and crackers are available in most grocery stores.
If youre gluten intolerant, you can enjoy the following foods.
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What Foods Can I Eat On A Gluten
On a gluten-free diet you can eat:
- foods that are naturally gluten-free such as fresh fruit and vegetables, fresh meats, eggs, nuts and legumes, milk, fats and oils and gluten-free grains such as rice and corn
- products labelled gluten-free irrespective of their country of origin
- products that use the Crossed Grain Logo. This logo is recognised both in Australia and overseas and means the food item is suitable for a gluten-free diet wherever you are
- products that are gluten-free according to their ingredients list
In Australia, products containing any ingredient derived from wheat, rye, barley or oats must be declared on the ingredients panel. Avoid products with statements such as may contain gluten because they can be cross contaminated with gluten.
Different countries have different labelling laws, so you will need to research which foods are safe to eat when you travel overseas. For example, very small quantities of oats are permitted in products labelled gluten-free in the European Union.
Advice On Feeding Your Baby
Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.
If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.
The Coeliac UK website provides more information about feeding your baby.
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Why Is Gluten Bad
Gluten doesnt get along with every digestive system. Some people have wheat intolerance syndrome. Thats one of three conditions that gluten can trigger:
- Celiac disease: A disorder in which gluten causes your immune system to attack your small intestine over time, the attacks can damage the lining of your intestine.
- Non-celiac gluten sensitivity: Also called gluten intolerance, the condition causes celiac symptoms — like stomach pain, bloating, and diarrhea — but doesnt damage your small intestine.
- Wheat allergy: Your immune system fights gluten like a virus or bacteria if you eat it, you may have trouble breathing, a skin reaction, or problems digesting.
Going gluten-free is also a trend among people who dont have medical reasons to avoid the stuff. Some people say they lost weight and gained energy when they cut gluten. But, theres not much scientific evidence to prove that a gluten-free diet offers health benefits to people who can tolerate the ingredient.