The No 1 Mistake People Make When Starting A Gluten
If you don’t plan out this new way of eating, it’s easy to default to gluten-free packaged foods. “I see people go on this diet and eat three meals and snacks from these foods,” says Begun. You knowthe gluten-free muffins or brownies or cereals or pizza. These are often made with refined grains, are heavy in sugar and often contain more calories than their traditional counterparts. The result: you may start to gain weight if this is the main change you make to your diet. So think of these as “on occasion” foods. It’s just like with any diet. A candy bar is just a candy bargluten-free or not.
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Favorite App For Following A Gluten
This app from the Celiac Disease Foundation provides a database of gluten-free products and recipes. Simply use the search function to check if your favorite foods are available in gluten-free varieties. You can also search gluten-free foods by location and see whats new and available in your area. Eat! Gluten Free is available for free on the App Store and Google Play Store.
Which Health Issues Can A Gluten
Medically speaking, not all gluten-related issues are created equal. There can be confusion around two common gluten-related conditions in particular: celiac disease and nonceliac gluten sensitivity.
Lets take a look at the differences between the two, and how the gluten-free diet may benefit both, along with some other medical conditions.
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Can Make Socializing Difficult
Many social situations revolve around food.
This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, theres still a risk of food being contaminated with traces of gluten .
Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging .
That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.
For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you can eat ahead of time or bring your own food.
Summary
People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and may make social situations difficult.
These tips can help you follow a gluten-free diet successfully:
If you dont have celiac disease or a gluten sensitivity, theres no need to follow a gluten-free diet. While it has many health benefits, it also limits some foods that are great for overall health.
Summary
Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps such as reading food labels and planning ahead can help.
Ditch The Gluten Improve Your Health
- By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing
Thinking of going gluten-free? If you are, you have plenty of company. Interest and enthusiasm around gluten-free diets continues to grow dramatically. You can find plenty of books, diet experts, and advertisements supporting the idea. But does it really improve your health or sense of well-being? Or might it just be a widely amplified health fad?
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Clean Out Your Kitchen
Axel Bueckert / EyeEm / Getty Images
Before starting the gluten-free diet, you need to clean out your kitchen and get rid of everything you no longer can eat. Foods containing gluten most often include bread products, baked goods, pasta, many frozen and canned foods, some ice creams, and snack foods.
Gluten appears in many places you wouldn’t expect. If in doubt, give away or dispose of everything, especially wheat flour and baking mixes. When doing so, you’ll need to be careful not to breathe any airborne flour, which could make you sick.
You’ll also need to replace any open condiments since they’re likely to have been cross-contaminated with gluten . The same goes for spices you’ve used in baking since those likely have been cross-contaminated by wheat flour.
Donate unopened gluten-containing packages, jars, and cans to a food bank or hand them over to a friend. Alternatively, if you’re planning on sharing a kitchen with family members or housemates who don’t eat gluten-free, you’ll need to segregate those products.
You’ll need a new toaster since it’s possible to get symptoms from the tiniest morsel of gluten. You’ll also need new plastic and wooden utensils and non-stick pans if you use them. Replace all these kitchen tools when gluten-free since you can’t clean them thoroughly enough to keep yourself safe.
Increasing The Nutritional Value Of The Gluten
For people who must follow a gluten-free diet for medical reasons, there are many ways to improve the diets nutritional profile. Consuming a predominantly plant-based diet of whole foods, including lean meats and fish, is a great start. The following are a few suggestions to make your transition to a healthier gluten-free diet easier.
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Here You Will Find All The Information You Will Need To Start Your Gluten
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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.
Celiac.com Sponsor :Whether you’ve been officially diagnosed or diagnosed yourself, welcome. You made it to the best most comprehensive source of information about celiac disease and living gluten-free. You are among a friendly and well-informed community that is looking out for you.
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.
Getting Started On A Gluten
The following content is intended to be used as a preliminary guide for those who are newly diagnosed with celiac disease or gluten sensitivity. Not all aspects of the gluten-free diet are as clear cut as portrayed here. For specific guidance about the gluten-free diet for yourself or a loved one, consult with a knowledgeable dietitian or your healthcare provider. Visit the Resources section of the Gluten Intolerance Group website at www.gluten.org for more information.
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How To Avoid Gluten
Avoiding gluten isn’t easy. If you have celiac disease, you may need to work with your doctor or a nutritionist. Many products contain hidden gluten. So, become a label reader. In the United States, if a product contains wheat, it will be on the label. No warning is required for barley or rye, so you’ll need to check the ingredients for those items.
Food companies often process different grains in one facility. Your gluten-free grain may be contaminated with dust or residue from grains that contain gluten. To be safe, look for products that are labeled gluten-free.
Favorite Blogs For Gluten
Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Chocolate chip quinoa cookies, , and minty hot fudge cream cakes are just some of the mouth-watering recipes youll find that are all safe to eat on a gluten-free diet.
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People With Gluten Sensitivity
Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called gluten intolerance. We dont have a clear definition for gluten intolerance or a clear way to explain it, says Rajagopal. We know that some people eat something that contains gluten and then they dont feel well.
Its important not to assume that gastrointestinal irritation is the result of gluten. If you think you may have a gluten intolerance, Rajagopal recommends working with a physician and a registered dietitian to get to the bottom of your symptoms.
There isnt a test for gluten intolerance, so we might try a process of elimination such as the low FODMAP diet, says Rajagopal. This is a temporary eating plan that eliminates lots of foods that can irritate the gut, including wheat-based products. If gluten is the source of the irritation, you may notice an improvement in symptoms such as:
Is There A Downside To Going Gluten
Before you buy into the gluten-free life, buyer beware! It may not help, it may cause trouble, and its likely to cost more.
While many people think gluten-free diets are more nutritious and contain more minerals and vitamins than conventional foods, the opposite is often true. Gluten-free foods are commonly less fortified with folic acid, iron, and other nutrients than regular foods containing gluten. And gluten-free foods tend to have less fiber and more sugar and fat. Several studies have found a trend toward weight gain and obesity among those who follow a gluten-free diet .
Meanwhile, gluten-free foods tend to be more expensive than conventional foods. It reminds me of the organic food option: People are often willing to pay much higher prices for foods they think are healthier. The problem is that there is little or no proof that these foods are actually better for you.
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Certain Seasonings And Condiments
The following seasonings and condiments are safe for those following gluten-free diets:
- apple cider vinegar
- fresh herbs like basil, rosemary, and cilantro
Most sources of healthy fat, such as the following, are gluten-free.
- full fat yogurt
- unsweetened coconut
Summary
Foods that are safe to eat if you have a gluten intolerance include nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.
What Foods And Drinks Contain Gluten
Gluten occurs naturally in certain grains, including
- wheat and types of wheat, such as durum, emmer, semolina, and spelt
- barley, which may be found in malt, malt extract, malt vinegar, and brewers yeast
- triticale, a cross between wheat and rye
Gluten is found in foods that contain ingredients made from these grains, including baked goods, baking mixes, breads, cereals, and pastas. Drinks such as beer, lagers, ale, flavored liquors, and malt beverages may also contain gluten.
Many food ingredients and additivessuch as colorings, flavorings, starches, and thickenersare made from grains that contain gluten. These ingredients are added to many processed foods, including foods that are boxed, canned, frozen, packaged, or prepared. Therefore, gluten may be found in a variety of foods, including candy, condiments, hot dogs and sausages, ice cream, salad dressing, and soups.
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Know Which Alcohol To Avoid
Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled accordingly.
Step : Learn What Foods To Include Or Avoid
While the basis of a gluten-free diet is avoiding certain foods, you should also learn what foods are safe to eat. There are many naturally gluten-free foods you can still enjoy that happen to be delicious and healthy! Focus on shopping the perimeter of your grocery store: vegetables, fruits, fish, poultry, meats, and dairy products are good places to start. In their natural forms, without potentially gluten-containing flavorings or ingredients added, these foods are gluten-free and are staples of a gluten-free diet.
If you are going gluten-free, these gluten-containing grains should be eliminated from your diet:
- Wheat Includes all varieties and forms such as: durum, spelt, semolina, couscous, bulgur, emmer, farina, farro, and einkorn.
Avoid varieties and derivatives of these three grains including:
- Triticale, a hybrid of wheat and rye
- Wheat starch that has not been processed to reduce gluten to the levels that meet the definition of gluten-free
- Malt extract derived from barley
- Malt vinegar derived from barley
- Brewers yeast usually derived from beer that is brewed from wheat, barley, or rye
Choose naturally gluten-free grains and flours, including rice, corn, soy, potato, tapioca, sorghum, quinoa, millet, buckwheat, cassava, coconut, arrowroot, amaranth, teff, flax, chia, yucca, bean flours, and nut flours.
What about oats?
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What You Can Eat On A Wheat
So you’ve decided you need to follow a wheat-free diet â either because of a medical diagnosis or simply because you feel bloated and out-of-sorts after eating the grain. Life without wheat may be more comfortable for your stomach, but what on earth can you eat when you ditch it?
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Consider Bringing Your Own Food
Thomas Barwick / Getty Images
Once you go gluten-free, friends and relatives may offer to cook for you. But, you may be better off bringing your food unless you trust that person to avoid all gluten ingredients and cross-contamination.
As you know by now, this diet has a ridiculously steep learning curveit’s not something a friend can master overnight, no matter how much that person wants to do so or how hard they’re likely to try.
Bringing your food to gatherings allows you to focus on the company instead of constantly worrying about getting sick. You’ll be more relaxed and your friends won’t be concerned about making you ill.
Holidays can be particularly tricky emotionally when you’re gluten-free. To cope with them, always make sure you have something with you that’s both gluten-free and delicious. Don’t be afraid to treat yourselfyou shouldn’t be deprived when everyone around you is enjoying good food.
Fill your plate first at gatherings since cross-contamination from other guests can be a risk due to utensil and serving spoon-sharing.
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How To Start A Gluten
Any change to a diet can be challenging, particularly if it means you need to avoid favorite foods or begin to prepare meals in new ways. But as you become accustomed to what you can eat, you will be able to adapt to new foods while eliminating foods that cause any symptoms.
The growing demand for gluten-free products means they can be found in many mainstream grocery stores. So once you have a list of what you want to buy, you should be able to easily check it off.
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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How To Find Gluten
There are several ways to find restaurants for gluten-free individuals, especially now that we live in a technology-based world. One of the most common ways to find gluten-free restaurants involves searching the internet.
Most restaurants have websites. These websites usually contain their menus, either samples or full menus. If thereâs no official website, you may be able to find menus on their social media pages, such as Facebook or Instagram. These menus will often have a gluten-free section. Sometimes the restaurant will state that they are allergy-friendly and can cater to specific dietary restrictions.
Some restaurants also go the extra mile in having a separate area to prepare allergy-friendly meals to avoid the risk of contamination from other foods that may cause reactions in those with dietary allergies.
Some websites allow for community contributions to a directory list of gluten-free restaurants. This allows you to search restaurants locally to see what others recommend. However, itâs important to do your research to ensure that these restaurants are truly gluten-free and safe for you to dine at.
Pcos And Other Hormonal Imbalances
Dairy contains a high level of hormones and contains estrogen from the cow. Dairy also raises insulin levels.
For both of these reasons, dairy may be best to avoid if you have PCOS or other hormonal imbalances such as estrogen dominance. Going both gluten free and dairy free is a big part of my PCOS diet.
Learn more about the health reasons to go dairy-free in this article.
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Grains You Can Eat On A Gluten
For most people, the hardest part of eating gluten-free is replacing wheat and other forbidden grains. The demand for gluten-free foods has led food producers to explore less-known grains and seeds. These are available whole, ground into flour, or in foods such as crackers, pasta, and cereals:
- Quinoa. This ancient grain from South America comes in hundreds of varieties.
- Teff. This grass native to Ethiopia is the smallest grain in the world. Its grains are about one-hundredth the size of a wheat kernel.
- Fonio. Some people consider this ancient grain from Africa the best-tasting grain in the world.
- Millet. Closely related to corn, millet can be eaten whole or ground into flour. The tiny seeds can be red, gray, white, or yellow.
- Amaranth. This broad-leafed plant produces tiny seeds that have been used for food for centuries.
- Buckwheat. Botanically, buckwheat is a fruit, not a grain. The hulled seeds or groats are similar to steel-cut oats.
More familiar replacements for wheat include:
How Do I Know If My Symptoms Are Related To Gluten
If you are having symptoms that you think may be triggered by gluten, or if you have a close relative with celiac disease or you yourself have another autoimmune disease, your doctor can perform a blood test, biopsy, or other type of test to screen for celiac disease.
If you dont have celiac disease but still have symptoms you feel are triggered by gluten, unfortunately there isnt one test that can tell you with 100 percent certainty whether gluten is causing your health issues or not but there are some steps you can take to determine whether being on a gluten-free diet would be beneficial to you. Your doctor or a registered dietitian will guide you through the process.
First of all, you will eliminate all foods containing gluten from your home. This includes everything from cereal to candy bars if it contains wheat, rye or barley, put it in your trash. Many store-bought products will contain these grains even when not listed in the ingredients, so youll need to read labels carefully.
Once your home is gluten-free and your symptoms have gone away after a time on a gluten-free diet, your next step is to try reintroducing gluten into your diet. This can be difficult most people feel terrible the first few times they eat something containing gluten again! If you feel angry, bloated or tired after eating bread or pasta, chances are good that youve found the source of some of your symptoms!
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