If You Make A Mistake
Following a gluten free diet is a learning process, not only for you but also for your family and friends. Mistakes can happen, especially if you have only recently been diagnosed.
If you have coeliac disease and eat gluten by mistake, you would usually start to have symptoms a few hours after eating it and the symptoms can last from a few hours to several days. The effects vary from person to person and depend on how much gluten youve eaten, how sensitive you are and how long you have been on a gluten free diet.
If you make the occasional mistake and eat gluten by accident, its unlikely to cause lasting gut damage. It’s a learning process and we can support you and help you because we understand what you are going through. Our helpline is staffed with dietitians and food experts who are here to help you with advice and support. Call us on 0333 332 2033.
Learn The Basics Of Gluten
You need to start at the beginning and learn the basics of gluten. What is considered gluten? Where is gluten found? What can you eat that doesnt have gluten in it?
Gluten is a Wheat, Rye, and Barley, but goes by several different names: Triticum Vulgare, Triticale, Hordeum vulgare, Secale cereale, and Triticum Spelta, just to name a few. The FDA requires that forms of gluten be listed on many ingredient labels, but only if it is more than 20 ppm so in essence, you may still get trace amounts of the protein by what you choose to eat, so I caution you to choose wisely.
Think about the foods that you eat frequently and the ones you feel you just cant live without. In the beginning, it is hard to believe but there is always a way around gluten. Granted it will take more time to get to the end product because you have to cook just about everything, but it is worth it.
ADVICE: Definitely do your research and understand the basic fundamentals of what gluten is and where it is found. Grab my FREE Gluten-Free Pantry Printable. This can help give you an idea of what kinds of things you can stock in your pantry that you can eat without worry.
The Beginners Guide To Going Gluten Free
If you or someone you know has cut out gluten, it can mean a total diet revamp. This can seem a bit overwhelming at first. However, were here to help! Read our full guide to going gluten free below.
As awareness of celiac disease becomes increasingly widespread, the popularity of the gluten free diet continues to grow. Unlike many modern diets, the gluten free diet is more than just a fad for people with celiac disease and wheat allergies or sensitivities, its a medical necessity.
Even a decade ago, the gluten free diet was largely a mystery except to people with celiac disease, who followed it as a matter of medical necessity. Today, however, going gluten free has become something of a trend. Some people mistakenly believe that a gluten free diet is the key to weight loss, though many who follow the diet for this reason have very little knowledge about the diet or about gluten at all.
While there are certainly those who misunderstand the gluten free diet, its rise in popularity has led to a surge in awareness among the general public and the food industry regarding celiac disease, gluten sensitivity, and the gluten free diet in general. Restaurants have started to offer gluten free menus and gluten free food manufacturers are growing more and more numerous.
If you are thinking about making the switch to the gluten free diet or looking for some helpful tips, let this be your guide.
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Expand To Include Gluten
Once you’ve mastered the basics, foods clearly labeled “gluten-free” represent the best way to start expanding your gluten-free diet. Manufacturers aren’t required to label foods “gluten-free,” but many do.
When you’re still learning how to stay gluten-free, you shouldn’t count on your ability to read labelsstick with products that market to the gluten-free community. You’ll find gluten-free versions of practically everything you want on supermarket shelves, including bread products, pizzas, waffles, beer, ice cream, yogurt, soups, and candy.
Be careful not to go overboard with gluten-free-labeled products because many people find they experience renewed gluten symptoms when they eat too much of these products.
In some cases, symptoms could result from unhealed damage in your intestines. However, the culprit is the tiny amounts of gluten still present in the “gluten-free”-labeled food in most instances.
If you begin adding gluten-free-labeled foods to your diet but then start experiencing renewed symptoms, or if you don’t feel particularly well, cut back on these products, especially anything you’ve added recently.
Living A Healthy Gluten Free Life
Eating gluten-free is a lifestyle change that comes with its challenges. In order to successfully follow a gluten-free diet, it is essential to have a good understanding of the foods and ingredients that contain gluten. There is a large amount of misinformation available about what constitutes a gluten-free diet. As a result, individuals may avoid foods and ingredients unnecessarily, thus limiting the variety in their diet and resulting in nutritional deficiencies.
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Tell Coaches Parents Of Friends And Other Adults Who Care For Your Child About The Diet
Anyone who is responsible for your child for any amount of time should know about the gluten-free diet. Dont hesitate to bring it up. Its helpful to give them a simple list of safe foods. But especially at first you might prefer to send your child with their own gluten-free items. Pack a sandwich, a snack or piece of pizza that simply has to be heated in foil, and youll be covered for most events.
Is your family going gluten free for the first time?
Going gluten-free isnt easy at first, but once you learn the basics, it becomes much simpler to help your child live a happier, healthier gluten-free life. To help get started, consider signing up for our free e-newsletter to receive gluten-free recipes, news, articles and more delivered to your inbox each week.
Learn more about the health and medical experts who who provide you with the cutting-edge resources, tools, news, and more on Gluten-Free Living.
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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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:
- Bloating
- Stomach pain
Understanding The Basics: What Is Gluten
Before getting into the nitty-gritty details of the gluten free diet, you need to have a basic understanding of what gluten is and where it can be found. Gluten is a family of proteins found in wheat, barley, and rye. Glutenin and gliadin are the two primary proteins found in these grains and they play a role in giving gluten-containing foods like dough its elasticity and bread its spongy texture.
On its own, gluten is not a harmful substance. In fact, most people tolerate gluten perfectly well. The problem occurs when the body mistakenly recognizes gluten as a foreign substance and launches a systemic attack against it. Celiac disease, for example, is an autoimmune condition in which the body recognizes gluten as a foreign invader and acts out against it. In the process, however, healthy cells lining the walls of the small intestine sustain damage which inhibits the bodys ability to properly absorb nutrients from food.
A wheat allergy is somewhat different because it can be triggered by proteins other than gluten. The bodys response, however, is very similar it launches an attack against the foreign substance by producing immunoglobulin E antibodies while other tissues in the body send out chemical messengers alerting the body to the threat. The resulting reaction causes side effects such as itchy rash, nausea, abdominal pain, swollen tongue or lips, difficulty breathing, and anaphylaxis.
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Are Gluten Free Packaged Foods Healthy
The thing you need to remember about certified gluten free packaged foods is that they are largely the same as their gluten-containing counterparts, minus the gluten. A box of gluten free cookies contains as many calories and as much fat as a regular box of cookies the only difference is in some of the ingredients. Do not make the mistake of assuming that gluten free means healthy. While the two certainly can and do overlap, just because something is gluten free does not automatically make it a healthier choice.
So, can you still eat gluten free packaged foods? Of course! Gluten free brands like Schar make delicious foods, everything from bread and pasta to crackers, cookies, and more. If youre preparing a recipe that calls for some kind of pasta, bread, or packaged food. Be sure to double-check the rest of the ingredients just to be safe, but it may be a simple solution that enables you to continue enjoying your favorite recipes.
Ways To Start Living A Gluten
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So, did you get the diagnosis? Is it finally official what has been causing all your pain and problems? It is time to start to live a gluten-free life. When I first realized I was having digestive issues I had no idea what to do or who to turn to. To be honest it took me way too long to even realize I was having digestive problems. I know that sounds funny but with work and raising my four girls and shopping and cleaning and cooking..etc. you get the idea. I was in denial even from the beginning. I figured it was stress or eating poorly. I always had an excuse until the day I didnt.
It took me quite a long time to say ENOUGH. I am usually better about realizing when things are wrong, but I guess with all the craziness in life I didnt take the time for me.
ADVICE: DONT WAIT! Look into your digestive problems as soon as you notice them. The sooner you get any kind of prognosis the quicker you can start healing yourself.
Even after being diagnosed with having a gluten-intolerance I still had no ideas on what I was getting into. I had absolutely no clue as to how to navigate and live a gluten-free life. I have learned a lot over the last year. So, if you are having trouble with gluten or you have been recently diagnosed with gluten issues here are 9 ways to help prepare you for a gluten-free lifestyle.
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The Gluten Free Diet All You Need To Know About The Diet That Will Make You Well Again
- If you have coeliac disease you will have to avoid gluten for life.
- A gluten free diet is the only treatment for the condition.
- Gluten is found in the grains wheat, barley and rye.
- On the gluten free diet you can eat many foods including meat, fish, fruit, vegetables, rice and potatoes.
- You can also eat gluten free substitute foods and processed foods that don’t contain gluten.
- You can tell whether gluten is in a food by learning about allergen labelling – it sounds scary, but you get used to it once you know how.
If you have been medically diagnosed with coeliac disease then your immune system has been reacting to gluten and damaging your gut. To get better, you must remove gluten from your diet, which is the only treatment for coeliac disease. Gluten is found in the grains wheat, barley and rye.
You may have heard the term ‘gluten free diet’ before. This can be a bit confusing to some people because it isn’t a diet in the way that most people understand it – it’s not designed to help people lose weight. It’s just a way of eating that helps you heal your gut so you can start absorbing all the nutrients you need from your diet.
Tips For Avoiding Cross
If youre going to commit to a gluten free diet, you need to do more than just avoid foods that contain gluten you also need to be wary of cross-contamination. Cross-contamination is when a food you eat or a utensil you use has come into contact with gluten. The risk for cross-contamination is very high at a restaurant but it can also happen in your very own kitchen.
Here are a few ways to avoid cross-contamination in your home:
- Buy a new toaster and use it only for gluten free bread
- Use stainless steel cookware because nonstick pans can absorb gluten
- Purchase new bakeware or line it with parchment or foil before using
- Buy new dishwashing supplies and do not use them on anything that has touched gluten
- Keep a separate cupboard or drawer for gluten free foods and label them, if needed
- Buy a non-porous cutting board and use it only for gluten free food prep
In addition to following these simple tips, you should also follow safe food handling practices. Always wash your hands after handling raw meat or seafood and thoroughly clean all utensils including cutting boards, knives, and cookware after coming into contact with raw food. Just know that the more careful you are with food you plan to eat, the better.
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Can You Go Gluten
People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.
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.
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Food Labelling And Gluten
All packaged foods have ingredient labels printed on the box, package or bottle. There are three methods of finding suitable foods by reading the labelling. These include looking for:
- foods carrying the Coeliac Australia Endorsement logo
- foods labelled gluten free’
- foods made for the general market that do not contain ingredients derived from gluten-containing grains.
Under mandatory labelling standards, all ingredients and food additives derived from wheat, rye, barley, or oats must be declared in the ingredient list of foods sold in Australia. The use of an allergen summary statement is also now mandatory gluten must be declared as Contains gluten, if present.
There is an Australian Food Standard for processed foods labelled gluten free. When foods labelled gluten free are tested there must be no detectable gluten.
Becoming My Own Advocate
Since I was completely on my own once I got diagnosed, I did what most do and started with Google. For days on end, I remember just researching and reading everything and anything I could get my hands on that had to do with gluten. The more I started to learn the more AHA moments I started to have. I was not alone! So many others were suffering this horrible ailment. I started learning what I couldnt eat, which was actually depressing at first. It seemed like everything I loved was on that DO NOT list. Then I found lists of things I could have. Ok, it got a little better but still pretty upset about the have nots. I had to start figuring out how to live a gluten-free life.
ADVICE: Do your own research. Everyone is different and reacts to things differently. Read and investigate how you can help yourself heal.
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