Start Living Gluten Free A Beginners Guide to a Gluten Free Diet

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  1. How to Eat Gluten-Free: 8 Steps to a Gluten-Free Diet
  2. Celiac Disease Foundation
  3. Beginner’s Guide to Being Gluten-Free

All flours made from anything other than the gluten-containing grains are naturally gluten free. Food starches, unless they are made from wheat, are gluten free. Guar and xanthan gums are naturally gluten free. Other hard liquors that are derived from gluten-containing grains such as whiskey and bourbon are arguably not gluten free, but the distillation process removes nearly all of the gluten, down to a minuscule level. To be completely safe, stay with alcohol that is gluten free from the start. Flavored wines may not be gluten free. What foods are not gluten free?

Wheat, barley and rye in all of their forms including ancient forms of wheat, such as spelt are not gluten free under any circumstances. Foods derived from wheat, barley and rye are not gluten free, including barley malt in all its forms malt vinegar, malt syrup, malt flavoring, etc. Foods that contain wheat as an ingredient, such as conventional soy sauces, which contain wheat in the United States. Gluten free tamari is a good alternative. Anything breaded, unless the breading is specifically gluten free. All conventional flours in all forms, including all purpose flour, cake flour, pastry flour, bread flour, semolina flour and 00 flour.

Anything made with conventional flours, such a breads including bread crumbs and croutons , cake, pies, cookies, crackers, sauces and gravies, conventional pastas, Communion wafers, wheat-based snacks such as Wheat Thins and most crackers. Rice Krispies was making a gluten free formulation of its popular cereal for a time, but the line has been discontinued.

No worries. I thought their version was rather bland, and much prefer Attune Foods Erewhon crisp brown rice cereal.

How to Eat Gluten-Free: 8 Steps to a Gluten-Free Diet

Conventional beer, which is made from gluten-containing grains such as wheat and barley, is not gluten free. There are many gluten free beers on the market, though, many made in dedicated facilities and from gluten-free grains such as sorghum, rice, millet or even buckwheat. Some gluten free beers, like Estrella Damm Daura, are made using a gluten containing grain like barley, then distilled in a special brewing process to remove the traces of gluten that would otherwise remain after traditional beer brewing.

For a list of 10 gluten free beers, About. Modified food starches are gluten free unless they are derived from wheat. Naturally gluten free or prepared gluten free foods that are prepared in a kitchen in which cross-contamination with gluten-containing foods, including crumbs, is a legitimate concern. Anything naturally gluten free that is fried in the same oil that was used to fry something gluten-containing.

Over the counter and prescription medications. Every once in a while, I will find a medication that specifically states that it is gluten free. I consult the list, and then I still do my own homework. Check labels to be sure. Multi-ingredient soups, soup-bases, stocks and bouillons. Do your homework. Condiments and sauces may or may not be gluten free, depending upon the ingredients used. Sprinkles, jimmies and nonpareils. The ingredients in these Candies may not be gluten free. For a reliable, regularly updated list of gluten free candies, About.

What laws govern gluten free food labeling in the United States? Label all food items clearly so no one uses them by mistake. Eating out is the number one challenge faced by people with celiac disease and gluten disorders. No one knows gluten-free like you know gluten-free. The only truly safe place to eat is at home when you control the ingredients. I hope to help the gluten-free community eat out more safely and have a slew of resources readily available:.

This ebook includes everything I know about eating out safely while on a gluten-free diet. Many of the restaurants are in Denver, but I also have a list of chain restaurants that you can find across the country that will provide you with a safe GF meal. California Pizza Kitchen and Pizza Hut are some of the few chain restaurants I know of with a third party gluten-free certifications. The Nima Sensor has been a lifesaver to me as someone who loves to eat out. No one wants to eat while you stare at them. Eating is more fun when you have friends to share with, so speak up and tell you friends how much you love eating out with them, but would they mind eating at such-and-such restaurant instead?

Embrace being gluten-free as an opportunity to research new restaurants. I have tried many new restaurants just because I know I can get safe meal there. In fact, when I went to London , I had so much fun exploring the GF scene there and finding my tribe. When ordering at restaurants, look for things that are as naturally gluten-free as possible. Salads, grilled proteins, and omelets are usually safe bets always ask to be sure! Avoid things cooked in a deep fryer like French fries and chicken nuggets unless the restaurant has a dedicated GF fryer.

Also, avoid anything toasted unless they have a dedicated toaster and cooked in a waffle iron unless they have a dedicated waffle iron. Anything cooked on the same surface as something with gluten in it is not okay for you. They must use clean oil in their woks, clean water when cooking pasta, and clean muffin tins when cooking GF muffins. Buffets are notoriously known for cross contamination. If you find yourself at a buffet, do yourself a favor and have a discussion with the manager.

He or she might be able to prepare you a safe dish in the back, or help you better navigate the buffet as a last resort. I have had to navigate a buffet a few times in my life.

Why Eat Gluten Free?

I always take food from the back of a platter which is untouched and try to stay away from anything that is near gluten to give myself the best chance of having an uncontaminated meal. Nothing will be more confusing to you as a newly diagnosed celiac than oats. There are some people who go crazy when it comes to oats and whether or not you should eat them.

Oats are naturally gluten-free, however, the way they are grown and stored allows them to be cross contaminated with wheat. There is a TON of debate on whether these oats are actually safe for people with celiac disease. I encourage you to read my article, Are Oats Gluten-Free? Regardless of how you approach oats, be sure to only consume gluten-free oats. When you go gluten-free, chances are some of your friends will want to host you for a meal. Some will know about your diet, others will not.

I know when I host people at my house, I want them to eat what I make and enjoy it. I put in a lot of hard work preparing meals for guests and I get great pleasure when I know they enjoyed my meal. When you speak with your friend, offer to bring your own meal if she does not feel comfortable cooking for you. Tell her you just want to be with her.

Chances are she will insist on making a gluten-free meal for everyone. If this happens, ask if you can discuss the menu, offer recipe ideas or if she needs a few ingredients i. However, those friends can make mistakes too. She said she followed all the instructions, and the instructions said to add extra flour for high altitude baking. Guess what? She added regular flour to the gluten-free flour mix! If someone invited me to such a wonderful event, they are obviously in my close circle of friends.

I have found approaching it this way very worthwhile.

  • Libertad en llamas (Spanish Edition).
  • Getting Started on a Gluten-Free Diet.
  • Gluten-Free Living.
  • Getting Started on a Gluten-Free Diet - The Gluten Intolerance Group of North America.

My friend, of course, wants me to eat. And the caterer, of course, wants to make as much money as possible. I almost always get a gluten-free meal. The key is to approach your friend as soon as you get the invitation, this way she has plenty of time to communicate with her caterer.

Celiac Disease Foundation

Never show up to a wedding and spring your special request on a caterer. Preparation is key! Again, I ask the organizers well in advance of the event if they can accommodate my request. If they can, great, if not, I ask for my money back.

No need to pay a caterer for a meal and still have to bring my own food. Again, I have found that almost always the caterer is happy to make me a meal and take my money! Personally, whenever possible, I stay in a hotel that has a fridge, microwave and stove top. Non-celiac gluten sensitivity is believed to affect 0. People who are classified as having non-celiac gluten sensitivity do not test positive for celiac disease or a wheat allergy. However, they still feel uncomfortable after eating gluten 8. Symptoms of non-celiac gluten sensitivity are similar to those of celiac disease and include stomach pain, bloating, changes in bowel motions, tiredness and eczema or a rash 2.

Beginner’s Guide to Being Gluten-Free

However, non-celiac gluten sensitivity is highly controversial. For example, one study tested this theory on 35 people with non-celiac gluten sensitivity. Scientists gave participants both a gluten-free flour and a wheat-based flour at separate times without identifying them. They found that two-thirds of people could not tell the difference between the gluten-free flour and wheat-based flour. In fact, nearly half of the participants had worse symptoms after eating the gluten-free flour 9. Nevertheless, some evidence shows that gluten-sensitivity exists At the end of the day, the evidence surrounding non-celiac gluten sensitivity is mixed.

The easiest way to avoid gluten is to eat unprocessed, single-ingredient foods. Otherwise, you should read the food labels of most foods you buy. Oats are naturally gluten-free.

However, they are often contaminated with gluten, as they might be processed in the same factory as wheat-based foods There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals. Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity 13 , In one study, people with celiac disease followed a gluten-free diet for six months. The diet helped significantly reduce stomach pain and the frequency of diarrhea, nausea and other symptoms 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 Several studies have shown that a gluten-free diet can reduce markers of inflammation like antibody levels.


It can also help treat gut damage caused by gluten-related inflammation in those with celiac disease 17 , People with non-celiac gluten-sensitivity may also have low levels of inflammation. These symptoms may be caused by nutrient deficiencies because of damage to the gut. For example, an iron deficiency can lead to anemia, which is common in celiac disease If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and stop you from feeling tired and sluggish This is because it eliminates many junk foods that add unwanted calories to the diet.

These foods are often replaced by fruit, veggies and lean proteins. People who have celiac disease are at risk of several nutritional deficiencies. These include deficiencies in fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E and K and more Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies 24 , Since fortified bread is a major source of B vitamins, people on a gluten-free diet may be at risk of deficiency for these vitamins.

This is especially concerning for pregnant women with celiac disease, as B vitamins are vital for the growth of a healthy baby Gluten-free diets eliminate many popular sources of fiber like bread, bran and other wheat-based products.