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How To Start A Gluten Free Diet

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What Normal Food Is Gluten

Getting Started on a Gluten-free Diet

Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products. A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten.

Risks And Who Should Avoid A Gluten

Phipps adds that your body can have trouble readjusting if you swear off gluten and suddenly reintroduce it back into your diet.

If youve gone gluten-free and fit into one of the following categories, you may want to consider gradually welcoming the protein back into your diet.

Become An Avid Label Reader To Avoid Gluten

If youre serious about going gluten free, you need to be serious about becoming an expert food label reader! When you clean your pantry, use the opportunity to get good at label terminology.

Get familiar with some of the many names for potential gluten sources like malt flavoring, malt vinegar or any unspecified thickeners, stabilizers, starches or flavorings. If these ingredients are wheat-based, wheat must be noted on the ingredient label however, if they are barley or rye-based, they are not specifically required to be called out as such on the label.

Bookmark, print or pin this list of 10 Surprising Places Gluten May be Hiding. It will serve you well! Did you know all 10?

Carry lists of gluten free grains and gluten containing ingredients as a reference to double-check when you run across something new or unique. You dont have to spend more money on these lists you can find lots of fact-checked content online. You can even carry my book with you, The First Year: Celiac Disease and Living Gluten Free.

Many companies food labels list no obvious gluten containing ingredients. Does that mean the product is gluten free?

Since August of 2014, the FDA has required manufacturers who label their products as Gluten Free to ensure that their products contain less than 20ppm gluten. Some do a better job than others. The best way to be sure that a product is safe for your family is to buy products that are CERTIFIED gluten free by independent organizations like GFCO.

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How To Eat Gluten

Adah is an occupational therapist, working in the area of pediatrics with elementary students with special needs in the schools. Her work as an occupational therapist includes: home health, acute care, chronic care, seating and positioning, outpatient rehab, and skilled nursing rehab.

If you’re diagnosed with celiac disease or non-celiac gluten sensitivity, you’ll need to learn to eat gluten-free since doing so is essential to your long-term health. Or, you may decide to try a gluten-free diet even without a diagnosisespecially if you believe eating gluten-free may help you manage another health condition.

Regardless of your reasons for choosing a gluten-free diet, this can be tricky with a massive learning curve, especially at first. But if you follow these eight stepspreferably in orderyou should be well on your way to safely eating gluten-free.

Our Beginners Guide To Gluten

10 Tips To Beginning Your Gluten

Going gluten-free? Well show you what to eat, what to avoid and more to help you navigate this diet.

Youre about to try a gluten-free diet, but youre not sure where to start. What is gluten, anyway? And what can you eat? Worry not were here to help with resources that will set you up for success.

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Replace Worn Out Pans That Harbor Gluten

Many people suggest that you buy all new pans when going gluten free. They suggest keeping dedicated pans and utensils only for gluten free meal prep. If this is possible with your budget and your kitchen storage, lucky you!

For most of us though, a whole new kitchen set might not be practical. Instead, thoroughly examine any pans with worn surfaces, scratches or dents that could harbor food between uses. Its probably time to replace them anyway, and going gluten free is the perfect excuse.

If you can separate any pans out for dedicated gluten free use, more power to you. I often recommend to my consulting clients that they identify these pans with brightly-colored electrical or duct tape wrapped around the handles.

If you simply cannot dedicate pans for exclusive gluten free use, dont worry. Just be sure to scrub the pans well and then wash them in a dishwasher using all washing and drying cycles. Your pans will be cleaner-than-clean, and also safe.

Another great way to save time on clean up and ensure youre not subjecting yourself to unwanted gluten from old pans and baking stones is simply to cover everything with parchment.

I often say that parchment is my favorite baking accessory, and theres more than one reason!

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Nutritional Impacts Of The Diet

An August 2016 âJournal of Pediatricsâ article discusses the nutritional impacts of gluten sensitivity. Celiac or nonceliac gluten sensitivities can cause malabsorption of nutrients creating deficiencies. Changing to a gluten-free diet helps people dealing with side effects. The diet reverses the malabsorption and nutrient deficiencies. It will also eliminate the symptoms of celiac disease or gluten intolerance.

Celiac disease causes poor absorption in the intestines, as mentioned in the NHS article. Foods containing gluten increase this reaction, resulting in worse absorption. By eliminating these types of foods, you allow for the lining of your stomach to have some healing. In turn, this makes it easier for your stomach to absorb the nutrients in the foods youre eating.

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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.

What Is A Basic Gluten

Gluten-Free Eating for Beginners: How I started

A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that dont contain gluten, such as fruits, vegetables, meat and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.

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What Is Coeliac Disease

Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life.

Discover more about a gluten-free diet as well as the best gluten-free foods to try. Plus, try our best gluten-free recipes.

For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first, but armed with the right knowledge your new diet can be relatively easy to adapt to. Here are Coeliac UK’s top 10 tips for everyday eating…

Google Celiac Disease + Your Town City Or State To Find A Celiac Group In Your Area

They will know where to find the best stores and restaurants to get gluten free food. They will also keep you up to date on the latest news in the gluten free community. If you attend the meetings, they will even sometimes have food samples from local vendors so you can try before you buy. Gluten free food is expensive and its nice to be able to not waste money on food you dont like.

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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 .

Keep Things As Normal As Possible At First

Starting a Gluten

Part of the reason I advise you to buy ingredients that are gluten free vs. processed gluten free foods is because when youre making such a huge life change, keeping things as normal as possible will help make the adjustment easier. Cook as many of your normal recipes as you can using gluten free ingredients. Dont change your kids snacks right off the bat unless you have to. Keeping some normalcy in your life will make it easier to wean yourself off gluten and for your family to make the needed changes.

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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.

Adjusting To A Gluten

  • 1Find gluten-free replacements. Many people are shifting to a gluten-free lifestyle, so there are lots of blogs and cookbooks for you to use to find gluten-free replacements for your favorite foods. Start learning ways to substitute other foods so you can eat gluten-free as you enjoy the foods you love.]
  • For example, try zucchini in place of pasta for spaghetti and lasagna. Use gluten-free grain or nut flours to make breads, muffins, and cakes. Make sandwiches and wraps with lettuce, collard leaves, and cabbage instead of bread or tortillas.
  • You can find many gluten-free brands at the grocery store. You can buy gluten-free bread, cereals, and baked goods.XResearch source
  • 2Read the labels. When you go to the grocery store, make sure to read all the labels carefully. Be aware that “wheat-free” is not the same thing as “gluten-free.”
  • Wheat starch, unless it has been processed, can, according to the FDA, still have gluten in it.XResearch source
  • 3Have separate gluten-free kitchen appliances. Another way to protect yourself from gluten if you share a home with people who eat gluten is to have gluten-free appliances. Buy a toaster that is specifically for gluten-free bread, since using the same toaster can contaminate the food. If you are going to eat gluten-free pasta, use different strainers and pots than regular pasta. Use specific cutting boards for gluten-free items.
  • Read Also: Dairy Free Gluten Free Shopping List

    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.

    Learn To Eat Out Gluten

    Gluten-free Diet, Part 1

    d3sign / Getty Images

    Until you feel confident following the gluten-free dietand ideally until any symptoms have largely disappearedyou should stay far away from restaurants. That’s because restaurantsespecially fast-food restaurantspose a significant risk for gluten cross-contamination.

    It’s common for even experienced gluten-free people to inadvertently consume gluten when eating out at restaurants. Still, no one wants to eat at home forever. Once you have a better idea of how to eat gluten-free and where gluten can hide, restaurant dining won’t present as much of a challenge.

    When you first try dining out gluten-free, be aware that many servers and even some chefs aren’t very familiar with the gluten-free diet, and mistakes are pretty common.

    Stick with a restaurant that features a gluten-free menu since restaurants with gluten-free menus are more likely to have spent time on staff education. It is also wise to discuss your needs with your server, the chef, or a manager. Additionally, you can use gluten-free restaurant apps to find the best options.

    Be careful letting your guard down, even in a restaurant that has successfully served you. Gluten-free restaurant cards can help you talk to restaurant staff about what to do and what to avoid doing.

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    Faqs About Going Gluten

    What snacks are gluten-free and dairy-free?

    Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or packaged foods, consider choosing basic foods like fruit, veggies, nut butters, and meal leftovers.If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.

    Going Gluten Free: 7 First Steps

    When youve decided youre going gluten free, you start in your kitchen. Its Food Central, right? Whether its large or galley, stocked or empty, your new gluten free kitchen will be your safe zone.

    Your gluten free kitchen will become the place where you can always find and make yummy and safe gluten free foods. When your kitchen is going gluten free too, then you wont be tempted to cheat by eating glutenbecause there wont be other options.

    To create this safe zone, you need to set it up right from the beginning. Below are 7 tips to get you on the gluten free road quickly and easily.

    Each step is crucial when youre going gluten free. Take the time to do it correctly, thoroughly, from the start. A solid foundation will make everything else fall into place with much less stress.

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    Everyone Eats The Same Foods Together

    If part of your family is going gluten free, everyone in the family should be eating gluten free meals at home, together.

    I understand buying your non gluten free child occasional gluten containing items. Regular sandwich bread for packed school lunches means more of the good gluten free bread for you, right? Plus, your kid might not even eat the sandwich, since you arent there to make sure they eat it before the pudding!

    Otherwise, there is honestly no reason why you should have any gluten flour in your kitchen any more. It is far too easy for such a light ingredient like flour to contaminate other things in the kitchen. Plus, its cheaper, easier, more efficient and more conducive to family dining if you can all enjoy the same food. And lick the bowl together.

    Once everyone tastes the delicious and easy foods available on your diet , there will be no excuses! Furthermore, one of the easiest ways to stay on a gluten free diet is to have the support of your family and friends. If your family eats different foods at every meal, it will be much harder for you to stay on a gluten free diet and to remain positive about your new lifestyle.

    Youll surely hear some folks say that a gluten-free diet is unhealthy for those who dont have to eat gluten free for medical reasons. This misconception is based on the nutritional content of most processed gluten-free foods.

    The Gluten Free Diet And Weight Loss

    Gluten Free Diet for Beginners : Your book guide to recipes meal plan ...

    You’re on board with following a gluten free diet. Great! I’ve been eating gluten free for over a decade, and it’s really not difficult – but you can eat just as unhealthy as a non-gluten free diet if you’re not careful.

    You might wonder, does a gluten free diet lead to weight loss? Possibly – but not always. Let me explain. You want to cut out gluten to either a) lose weight, b) improve digestion or c) feel better in some way. If you go to the store to swap out a garden variety shopping list, including processed food, for their gluten-free counterpart, you won’t see as fast of a change.

    The only thing that separates a box of regular box of chocolate chip cookies from a variety that contain no gluten is just that – one isn’t gluten free and the other is. There is still just as much sugar and other processed ingredients, just sans gluten.

    Bottom Line: Gluten free processed foods are not healthier than regular foods – they’re just gluten free. This may be beneficial if you have intestinal permeability , gluten sensitivity or celiac disease, but don’t eat these types of foods in abundance or you’ll never see a difference.

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    Are Potatoes Gluten

    Like rice and other vegetables, potatoes are gluten-free. That is if they are in their natural form. Still, be wary of cooking them next to gluten-containing food.

    This is why restaurant-made potatoes can contain gluten due to cross-contamination. Thus, these should be avoided unless youre completely certain that they are harmless.

    What Is A Gluten

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    Surprisingly, a gluten-free diet is similar to a traditionally healthy dietfew fancy foods required. Fill up your plate with naturally wholesome gluten-free foods, such as vegetables, fruits, beans, nuts, seeds, fish and lean meat, says Begun. “This is what dietitians recommend makes up the majority of your diet whether you’re gluten-free or not,” she says.

    And if you love your grains, you can still eat them. “So many people think that gluten-free means no grains at all, but there are so many great gluten-free options out there,” says Begun. Rice, millet, quinoa and buckwheat are just a few examples. Today, you can easily find gluten-free pasta made from corn, quinoa or beans.

    Be sure to check out The Ultimate Gluten-Free Foods List for more specifics.

    If you eat this way, you likely won’t have to worry about nutritional deficiencies, says Begun. “The exception is if you suffer from celiac disease, since your body does not absorb all of the nutrients from food,” she says. Commonly, newly diagnosed celiac sufferers are deficient in fiber, iron, calcium, vitamin D and even protein, according to the Celiac Disease Foundation. In that case Begun recommends speaking with a registered dietitian, who may recommend supplements or other necessary dietary changes.

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