I understand living gluten free can be hard, particularly when you are first diagnosed with celiac, non-celiac gluten sensitivity, or a wheat allergy. I experienced that when I was first diagnosed with celiac. Through education and experience, I learned how to blissfully live gluten free. Now I am sharing my knowledge to help others. Below is a great place to start your journey!
The Basics
What is gluten?
Gluten consists of two main groups of proteins–prolamins and glutelins. These proteins are found in grains such as wheat, barley, and rye. Flours from these grains are used as ingredients in many baked goods such as pizza crust, cakes, breads, cereals, etc. Gluten helps things stick together as it is the binder in foods. That is what makes wheat flour so great in baking; gluten also provides structure and great texture. However, when wheat, barley, or rye is ingested, components within these proteins can cause health issues or are harmful for some people. This negative reaction may lead to a diagnosis such as non-celiac gluten sensitivity, celiac disease, or a wheat allergy.
Celiac is unique in that it is an autoimmune disease where the body attacks itself when gluten is consumed, and in particular, your body attacks the villi in your small intestines.This may eventually lead to cancer of the small intestines. Some people with celiac disease have dermatitis herpetiformis which is a skin rash that is itchy and blistery. Children with celiac may have some of the same symptoms as adults but a common symptom with children is poor growth.
Although no cure exists for those of us who are diagnosed with non-celiac gluten sensitivity, celiac disease, or a wheat allergy, the only treatment is to eat a gluten-free diet. From my experience once you do, you will feel so much better!
How do I find gluten-free foods?
First, look for foods that are naturally or inherently gluten free such as raw and fresh fruits and vegetables, unprocessed meats such as a beef roast, and milk from a jug/jar, along with bottled water. To get an idea what I mean, once inside a grocery store, think about traveling and purchasing foods from the outer perimeter only. In my local grocery stores, fresh produce is the first section I come to. Then it’s on to the meat section, and then finally dairy.
Second, only purchase foods that are labeled as “gluten free”, “free of gluten”, “without gluten”, or “no gluten”. I have never seen a gluten free label on milk so I purchase it as is. However, for chocolate milk, look for a gluten-free label.
What does the “Gluten Free” labeling on food and food products mean?
As per the FDA labeling requirements, foods can be labeled as “gluten free”, “free of gluten”, “without gluten”, or “no gluten” if they:
- are inherently/naturally gluten free (some listed above)
- do not contain any type of wheat, rye, barley, or crossbreeds of these grains
- are derived from these grains and have been processed to remove gluten
- are gluten free prior to fermentation or hydrolysis process (for foods such as yogurt or sauerkraut)
and
- have less than 20 ppm of gluten
Even though some of the above foods and non-food items are labeled as gluten free, they do not fall under the FDA labeling requirements, but I still recommend purchasing them.
Where might gluten lurk?
Gluten can lurk in unsuspecting places such as pet food (dog, cat, chicken, etc), soaps, shampoos/conditioners, teas, lotions, lip balm, spices, and nuts. Be aware that some food and non-food items may have been packaged in a facility where wheat/gluten is present. I do not purchase those items and only purchase those that are labeled as gluten free. When feeding my pets their food, I wash my hands and change my clothes if necessary.
How do I know what restaurants serve gluten-free food?
It can be challenging to find restaurants that serve truly gluten-free food. From my experience, there are at least few of factors that supports this statement. One, it might depend on what part of the country or region a restaurant is located. Two, it also might depend on whether the restaurant in a larger city or smaller city. I found restaurants in larger cities that serve all meals as gluten free. Even though restaurants state they serve gluten-free meals, some are better at keeping your meals free of gluten than others.
To find a restaurant that serves gluten-free meals in your local area may be a bit challenging. There are a few things you can do to help with finding these restaurants. Two websites that I have helped me out not only locally but also when traveling: www.findmeglutenfreecom and www.allergyeats.com. Both of these are available as apps as well. Their websites contain reviews from eaters who have eaten at the restaurants. Not only does Allergyeats find restaurants that serve gluten free meals, it also finds restaurants that accommodate allergies such as nuts, shellfish, etc. Though I haven’t used others, a list of additional apps for gluten-free shopping and eating out can be found here.
Additionally, you can connect with other people you know who eat gluten free and see what restaurants they recommend for gluten-free meals. Once you find one, look for meals that are indicated as gluten free on the menu. Let your server know you have a “gluten allergy” whether or not you have a wheat allergy or celiac. I find that the phrase “gluten allergy” tends to be the industry jargon for alerting the restaurant to prepare the meal as gluten free as much as possible.
Will living a gluten-free life be challenging?
There are on occasions where a gluten-free life may seem challenging. When visiting others who are not eating gluten free, it can be challenging but you can bring your own gluten-free snacks, meals, and drinks. If you are attending a pot luck event where you don’t know if there is any gluten-free food, eat before you go or bring gluten-free foods where you serve yourself first (prior to any possibility of gluten food getting dropped into the food you brought). When you cannot find any great tasting gluten-free baked goods, you can enjoy baking some delicious treats. See my GF Recipes page!
Resources
Gluten Free Prescription Database: www.glutenfreedrugs.com
Gluten-Free Candy List: https://celiac.org/gluten-free-living/gluten-free-foods/gluten-free-candy-list/
Other thoughts
On occasion, it may feel challenging. However, if you eat gluten-free foods, find restaurants that serve gluten-free meals, bring your own gluten-free foods/meals with you in certain situations, you can feel well and enjoy life! Not only is eating a gluten-free diet important, but also incorporating such activities as exercising, meditating, doing regular self-care can also help create a blissfully gluten-free life!