Whether You Have Celiac Disease Or Have Simply Chosen A Gluten Free Diet Eating Gluten Free In Barcelona Is No Longer A Challenge
Celiac? Prefer avoiding gluten? Eating gluten free in Barcelona is not always easy, but it can be done! These days, awareness of gluten is on the rise, and supermarkets, pastry shops and restaurants are beginning to cater to those who do not consider gluten a part of their diet. Here is a comprehensive guide to eating gluten free in Barcelona, from gluten-free dishes worth tasting to cool restaurants to check out.
Please note: though awareness of gluten-free dining is on the rise in Spain, do proceed with caution! Cross-contamination is a concern in many of the small, traditional kitchens across the country, so we always recommend that those with an allergy or celiac disease consult directly with the restaurants before ordering. Here are some useful phrases in Spanish and Catalan from the FederaciÃ³n de Asociaciones de Celiacos de EspaÃ±a:
Reduced Risk Of Heart Disease And Diabetes
Eliminating gluten can help lower your risk of heart disease, some types of cancers, and other health-related illnesses. Recent studies are showing a link between gluten sensitivity and different types of heart disease. One study showed that the presence of pro-inflammatory cytokines in the fluid around the heart was a precursor to pericarditis
In another study, the researchers found that those with untreated Celiac or gluten insensitivity often suffer from malnourishment, which can subsequently lead to cardiomyopathy and other cardiac disorders.
Recently, research indicates that since both Celiac and diabetes are autoimmune diseases, it is likely that they share a genetic basis. New guidelines suggest that people with type 1 diabetes should receive testing for both Celiac and gluten sensitivity, with a further recommendation that they try a gluten-free diet.
In addition, the American Diabetes Association believes that all children with type 1 diabetes should be screened for Celiac. By moving to a gluten-free diet, you or your family may help reduce their chances of getting Celiac disease.
Why Do I Need To Avoid Oats
Research by our patron Dr Robert Anderson has shown that approximately one in five people with coeliac disease react to pure, uncontaminated oats.
Since we cannot determine who the one in five is, who reacts to pure oats and we know that gut damage can occur even without symptoms the advice of both Dr Anderson and Coeliac New Zealand is that oats should not be consumed.
The only exception is if you receive a gastroscopy/biopsy before commencing eating oats, and after you have been consuming them for a time. This is currently the only test that can say whether it is safe for you to consume oats on a gluten free diet. Talk to your Dr. about whether this could be right for you.
Once you start your gluten-free diet your symptoms should gradually improve and your gut will start to heal. It can take from 6 months to five years for your gut to fully heal.
Coeliacs need strict gluten-free diet for life. Eating even small amounts of gluten can trigger your immune system and cause your symptoms to return, so adherence to a coeliac-safe gluten free diet is important for long-term health.
Recognise the common sources of gluten and what to avoid and always check food labels to ensure the food you are consuming is gluten free. The allergywell.co.nz food finder can also be a helpful guide.
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Tip #: Do Your Research
The internet is your friendat first!
Do a google search for restaurants offering gluten-free menus or use the findmeglutenfree app/website.
Look through the options available and use it as a starting point when you want to eat out gluten-free. Never completely rely on the restaurants website or someones review of a restaurant to see if its safe for your dietary needs.
Note: You all know I LOVE to review restaurants! You can even look through my reviews here. I write those to be a first step for younot as a means to skip these next 4 tips!
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The Complete Guide To Eating Out Gluten Free
The question I get most often from readers is how I find safe gluten free restaurants at home and when Im on the road. My detailed gluten free travel guides are a collection of the restaurants Ive found over the years, but they leave out the important information about HOW I find them. I wrote this guide to eating out gluten free to give you an exact blueprint for how you can do your own research when I dont have a city guide for the place youre visiting.
In this guide, youll find my philosophy for dining out gluten free, a process you can use to make a list of safe gluten free restaurants wherever youre going, and what to do and say when you arrive to set yourself up for an amazing gluten free dining experience.
Sound like what youre looking for? Great! Off we go.
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My Philosophy For Eating Out Gluten Free
Before I get into my step-by-step guide for finding safe gluten free restaurants, I want to lay out my philosophy for eating out gluten free.
I have two auto-immune conditions Celiac Disease and Eosinophilic Esophagitis which means I need to be particularly vigilant about maintaining a gluten free diet or I might end up in the hospital with food stuck in my esophagus. Which happened three times in my first year of being a Celiac, the first of which led to my diagnosis.
My needs might be different than yours you might just be avoiding gluten because it makes you feel terrible when you eat it, which is great and Im glad youre here which is why I want to take a second to outline exactly what my needs are.
When it comes to gluten free dining, I prefer eating out at dedicated gluten free restaurants when possible for a couple of reasons.
First, the risk of cross-contamination is significantly lower than eating at a place with a mixed kitchen. For me, the peace of mind is worth the extra money that youre usually going to be spending.
So when youre eating out gluten free, make sure to support the dedicated gluten free restaurants.
If they dont have those processes, or cant articulate them to me, Im out.
Here are some other semi-random thoughts on eating out gluten free in mixed kitchens.
Our Beginners Guide To 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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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:
- Pizza crust
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:
- Breaded meat
- Malt liquor
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:
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.
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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.
Are Chippy Chips Gluten
Fish and chipsChips or fish with a gluten free batter cooked in the same oil as battered products using gluten are not gluten free. Even if the chips appear to be cooked separately, be aware that the oil is often rotated so the chip oil may have previously been used to cook battered fish it is worth asking.
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People Without Allergies Or Intolerances
If your body doesnt react negatively to gluten, Phipps says its simply not necessary to avoid it. Theres no need to swear off any one food to gain better health or promote weight loss when its not medically necessary,” she says.
For optimal health and weight, Phipps says its about finding and maintaining the right balance of food groups, choosing quality foods, and figuring out what works best for your lifestyle.
Who Can’t Eat Gluten
It’s a common myth that a gluten free diet is healthier than a diet containing gluten. This isn’t true, both can be healthy.
A gluten free diet is only vital for people diagnosed with coeliac disease or dermatitis herpetiformis, they need to follow a lifelong gluten-free diet to treat these conditions.
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What Can I Eat On A Gluten
If you have been diagnosed with sensitivity or perhaps even celiac disease, you do not have to bury your head in the sand right away. While just a few years ago it was extremely difficult to live with a gluten intolerance and to adapt your diet to it, there are already enough alternatives available today not to have to do without anything.
But just because you have a gluten intolerance does not mean that you have to give up cereals altogether. There are plenty of gluten-free cereals, such as buckwheat, quinoa, amaranth or millet. If you are affected, it is important to make sure that the products are really gluten-free when you buy them. Otherwise it is possible that the products have come into contact with other products containing gluten during processing. So you should pay close attention here!
Milk And Dairy Products
- Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free.
- Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.
- You can’t count on ice cream to be gluten-free, even if it doesn’t contain obvious gluten ingredients . Stick with a brand such as Breyer’s that labels its products “gluten-free.”
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Help I Am Gluten Intolerant What Else Can I Eat
More and more people are currently concerned about gluten. Because gluten intolerance or gluten sensitivity are no longer rare. What happens if you have developed gluten intolerance and what are you allowed to eat then? How do you actively avoid products containing gluten? And how can you make sure that you have a gluten-free breakfast in the morning?
What About Eating Out
- Consult the Coeliac Australia restaurant finder.
- Have realistic expectations. Not everything on the menu will be gluten-free.
- Research ahead of time if you know where you are going to be eating out. For example, check if their menu is online, and if they dont have gluten-free options listed then give them a call to discuss your needs.
- If you havent called ahead of time, tell the waiter that you require gluten-free food as soon as you arrive and ask if they can cater for you. If they cant, you may need to find another restaurant.
- Be prepared to pay more because providing gluten-free foods for their customers often costs restaurants more.
- If it doesnt seem right, dont assume its gluten free. For example, if bread is served as an accompaniment to soup then check that the bread is also gluten-free.
- Exercise common sense and patience.
Unexpected sources of gluten when youre eating out can be stocks and sauces, soy milk, icing sugar or dusting chocolate, salad dressings, chicken salt, dusting or coating flour and oil used for other purposes such as frying foods with a batter that contains wheat flour.
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