Gluten Free Living - Tips on Starting a Gluten Free Diet

Gluten Free Living - Tips on Starting a Gluten Free Diet
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The Challenges of Gluten Free Living

Embarking on a gluten-free diet can be very difficult because gluten is found in so many products. Not only is gluten found in the raw forms of different grains, but it is also often added to other products to thicken or flavor them. Some grains that contain gluten are wheat, barley, rye, and triticale. Although oats do not contain gluten, the grain is often processed in the same factories as gluten-containing grains. This contamination of the oats can cause serious harm to people with celiac disease, so some professionals recommend that people on a gluten-free diet do not consume oats at all.

Starting a Gluten Free Diet

If you have decided to start a gluten-free diet, you may not know where to begin. A gluten-free diet requires eliminating any products with gluten in them from your diet. This includes many common products, such as cookies, cakes, bread, and beer. The best way to stick to any diet is to make small changes, but unfortunately, making small changes may be impossible on a gluten-free diet. Download a printable card containing a list of all the ingredients that contain gluten.

One way to stick to a gluten-free diet is to find replacements for many of your favorite foods. Eat your vegetables steamed or sautéed instead of breaded or creamed. Do not eat breaded meat or other products such as meatloaf and meatballs that contain wheat; you can prepare your own meatloaf and meatballs with a gluten-free wheat substitute. It is unfortunate that so many products contain gluten, and many others may also have the substance. Salad dressings, ice cream, potato chips, chocolate milk, and non-dairy creamers are just a handful of the products that could contain gluten. Many times, products in the store do not list whether they have gluten in them or if they do, the gluten is under a different name. When you are shopping, you should keep a lookout for these ingredients because they signal that there is most likely gluten in your food product: flavoring, hydrolyzed, stabilizer, starch, emulsifier, and plant protein.

Some grains that are permissible on a gluten-free diet are cornmeal, wild rice, hominy, and cream of rice. Try buying bread specifically made with rice or corn. Create your own herb and spice mixtures instead of buying pre-packaged ones. Make your own baked goods from scratch using a gluten-free flour. Instead of having beer or ale, try a glass of wine with your dinner. Some medicines also contain gluten, so if you are taking any medicines check the ingredients with your local pharmacy or on the pharmaceutical company’s website. Adhering to a gluten-free diet takes preparation and knowledge of the foods you purchase. More gluten-free products, which can usually be found in any supermarket in the health food section or in a health food store, are being created all the time.

This post is part of the series: Overcoming the Challenges of a Gluten and Wheat Free Diet

It can be quite a challenge for people with gluten intolerance or Celiac Disease to find delicious, nutritious gluten free foods. Gluten free products are expensive, and gluten and wheat free grains are a little harder to find, but with a bit of effort and guidance it can be done.

  1. Starting a Gluten Free Diet
  2. How to Save Money on a Gluten Free Diet
  3. Healthy and Tasty Gluten Free Grains
  4. Foods That Contain Gluten: Check that Ingredient Label!