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.
What Are The Gluten Grains
WheatBarleyRye
These are the grains that contain the protein gluten. The trickier part is what the other names for VERSIONS of these grains are:
- KAMUT® khorasan wheat
- Malt in various forms including: malted barley flour, malted milk or milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar
- Wheat Starch that has not been processed to remove the presence of gluten to below 20ppm and adhere to the FDA Labeling Law
Read more about this at celiac.org
What Problems Can Gluten Cause
In some people, gluten can cause a variety of unpleasant symptoms after its eaten such as abdominal pain, diarrhoea, bloating, excessive wind, tiredness, poor concentration and general aches and pains.
Although dietary intolerance to wheat or gluten is felt to be quite common, finding the cause of these symptoms is important to make sure there are no serious medical conditions present such as coeliac disease.
Also Check: Does Going Gluten Free Help You Lose Weight
Learn As Much As You Can About Your Condition
Whether you have celiac disease or gluten sensitivity, it will help you to get familiar with your condition and its associated health risks. For the most part, following the gluten-free diet carefully can help ward off many health risks, but you still should be aware of them. That way, if you notice new or different symptoms, you can talk to your doctor about any additional tests you may need.
What Foods Should I Avoid
Gluten is most commonly found in wheat-based foods such as wheat bran and wheat flour. It can also be found in barley, rye, brewers yeast, and malt.
Foods to avoid completely in a gluten-free diet are:
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Sauces and dressings, such as soy sauce, teriyaki sauce, or marinades
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Baked goods, such as muffins, cakes, pastries, or cookies.
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Snack foods, such as chips, granola bars, pretzels or popcorn
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Alcoholic beverages and beer
It is important to remember that many foods contain gluten, especially those that are pre-packaged or shelf staples. Always check the ingredients list thoroughly prior to purchase and opt for choices that call out gluten-free.
Also Check: How To Build Your Glutes
Eating Out Gluten Free
Eating out can seem like a daunting experience at first, but dont worry restaurants are much more aware of the need to cater for allergies and intolerances, and as long as you are clear about your requirements, there should be lots of great gluten free options for you.
We would recommend always checking with the restaurant in advance about what gluten free options they have available, either by checking their menu online or giving them a call. Some restaurants, such as Italians or Pizzerias, will seem obvious to avoid however, you may be surprised that many now source gluten free alternatives and have strict procedures for allergen control.
As with your own food, take special care to ensure you dont consume hidden gluten, e.g. in sauces, chips fried in the same oil as other items . Thats why it is best to always check with the restaurant first.
Coeliac UK have a list of restaurants which have passed an accreditation scheme to prove they have complied with several measures to ensure they are safely gluten free. This is a great source of information, you can search on their App using your postcode to find safe options nearby.
We would also recommend speaking to your local restaurants, often we hear that fish and chip shops do a set day a week where they will cook gluten free fish and chips for their customers.
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.
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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 .
Meet With A Nutritionist
I have a science background and was lucky enough to have a husband with a nutrition degree so we did not have trouble developing a balanced diet but when you first go gluten free it can be difficult. Whenever you start eliminating whole groups of foods, you run the risk of missing important vitamins and minerals. Also, many gluten free products are higher in fat and sugar so at first people may lose weight from eliminating all the gluten but then, once they start replacing the missing items , they find they gain weight rapidly. A nutritionist can set you on the right path to a healthy diet from the beginning. Sometimes your insurance will even pay for it.
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Decide On Trace Gluten
Trace gluten is found in a huge number of foods that are naturally gluten free. Quaker Oats for instance are naturally gluten free. However, because of how Quakers suppliers handle things, there is a possibility of trace gluten being mixed in. If you have Celiac disease, these trace amounts of gluten can continue to cause health issues even if youre otherwise eating a gluten free diet. For those of use that are learning how to go gluten free but dont have Celiac, those trace amounts of gluten are not nearly as dangerous.
This means that if you do not have Celiac disease, you will need to decide how you want to handle these trace amounts of gluten. You can either choose to not worry about them or you can go strict gluten free. In my case, I dont worry too much about trace, but I avoid it IF its easy to do. I like using oats in my meatloaf recipe and since I dont want to pay more for gluten free oats, I use regular Quaker oats and dont worry too much about cross contamination.
Im still seeing the benefits of a gluten free diet even without being super strict on trace.
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!
Read Also: Sheila G’s Brownie Brittle Gluten Free
How To Build A Celiac Disease Diet To Control Your Symptoms
The best treatment for celiac is all about diet. Right now, avoiding gluten is the only treatment for celiac disease available, says Gerald Bertiger, MD, a gastroenterologist with Hillmont G.I. in Flourtown, Pennsylvania, who is also on the board of directors for the advocacy organization Beyond Celiac.
Because eating gluten even minute amounts of it can trigger a harmful reaction, people with celiac need to take special precautions to avoid it completely. Even small amounts of gluten, like in a seasoning, can cause sustained inflammation of the small intestine that can lead to symptoms down the road, explains Mukherjee.
Responses to a gluten-free diet vary depending on the person, she adds, with some people feeling immediate relief and others continuing to struggle for months. If you fall in the latter group, your doctor may want to investigate if youre also suffering from another disease that often coexists with celiac, like lactose intolerance or irritable bowel syndrome , says Mukherjee. This is all an important part of the follow-up visit with your healthcare team.
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 you’re eating.
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What Does A Gluten Free Diet Look Like
A gluten free diet is simply a diet made up of gluten free foods. It may sound simple when you put it like that, but the truth is that gluten is hidden in many foods where you might not expect to see it. For example, soy sauce is made with wheat and some potato chips have gluten in the seasoning. Locating gluten in some foods can be like trying to find a needle in a haystack. In order to be successful with a gluten free diet, you need to know which foods contain gluten gluten, and you need to avoid them.
So, what are the foods that are most likely to contain gluten? Here is a basic overview:
Many of the foods on the list above may seem like obvious sources of gluten. If you think so, great! It means that you already have a pretty good understanding of where gluten can be found in everyday food items. Keep in mind, however, that there is a whole other list of foods that contain hidden gluten or that may be cross-contaminated with it. Here are some of those foods:
Now that you have an idea of which foods contain gluten or are likely to contain gluten you have a foundation of knowledge on which to build your gluten free diet. But what exactly does a healthy gluten free diet look like?
Here is a list of some of the gluten free foods that you could include in your diet:
- Meat, poultry, and eggs
- Oats and oatmeal
- Milk, butter, cheese
- Herbs and spices
- Baking powder and baking soda
Step : Join A Gig Support Group
Living a gluten-free life comes with some challenges. Having a support network can be invaluable. Be a part of a caring and supportive gluten-free community in your area. We have over 90 adult and youth support groups. Connect with like-minded people, share tips, recommend places to eat, swap recipes, and know that youre not alone in your quest to live a safe, gluten-free life. Find a GIG Support Group.
When it comes to living gluten-free, take one step at a time, learn as you go, seek help from others, and grow healthy!
Also Check: Is Nature Valley Granola Gluten Free
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.
What Does Gluten Free Mean
So were all on the same page, when we say gluten free we mean less than 20 parts per million gluten. This amount is a proportion of the food you are eating.
Its difficult to imagine, but its like visualizing a drop of food coloring in a gallon bucket of water. Its generally accepted that up to 10 milligrams of gluten per day does not harm most people, but not all, with celiac disease.
This is a good thing, as many people following a gluten free diet still ingest some gluten either from small amounts in gluten-free labeled foods or from cross-contact with other foods. In fact, a typical, gluten free diet can contain between six and 10 milligrams of gluten per day.
Heres a visual representation from Gluten Free Watchdog of what 10 milligrams of gluten in wheat bread looks like. I highly recommend reading her entire article to see representations of just how little bread it would take to equal 10 milligrams of gluten.
This fact becomes particularly relevant when considering cross-contact with gluten in co-mingled kitchens.
So, if a food actually contained 20 parts per million of gluten, in order to eat a full 10 milligrams of gluten from that food, you would have to eat a half kilogram of that food.
Thats about 1/2 of one large pineapple, so you can picture it .
Therefore, the amount of the food eaten is important. One cracker with 20 ppm gluten contains a lot less gluten than a burrito with 20 ppm gluten. Keep this in mind when we discuss safe food choices.
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Are There Risks To Trying A Gluten
If you cut all gluten out of your diet, theres a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if youre at risk for heart disease or diabetes. Whole grains can lower cholesterol levels and even help regulate your blood sugar. In addition, some gluten-containing foods are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesnt necessarily make a food healthy.
If you dont have celiac disease or gastrointestinal irritation, Rajagopal recommends removing highly processed foods from your diet before removing gluten. Add in more fruits, vegetables, whole-grain bread or pasta, and lean proteins. Many people find they feel better just by eating better, not by removing gluten.
When You Eat Out Try To Stick With Restaurants That Have A Gluten Free Menu
Restaurants with gluten free menus have usually put more time and effort in to making sure their gluten free food really is gluten free and that their staff is trained in preventing cross contamination. I would still Google the restaurant with the words gluten free reviews to make sure there is not anyone who has gotten sick while dining there.
Read Also: Is Gluten Free Pizza Low Carb
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.
