Navigating a Gluten-Free Diet
Navigating a gluten-free lifestyle might seem tricky, but it’s entirely manageable with the right knowledge and resources! I created this guide to give you the tools and confidence to navigate and enjoy gluten-free living.
What is Gluten and Why Does It Sometimes Cause Problems?
Gluten is a protein found in wheat, barley, and rye. While most people can process gluten without issues, those with celiac disease, non-celiac gluten sensitivity (NCGS), or leaky gut can experience reactions due to an abnormal immune response to the gluten protein. This response can lead to inflammation, intestinal damage, or other digestive distress.
Tips for Avoiding Gluten
Learn Gluten Containing Ingredients and Alternatives: Know which foods are naturally gluten-free and familiarize yourself with different names for wheat and gluten-containing foods.
Read Labels: U.S. regulations require gluten-containing foods to be labeled accordingly. Look for products that contain the Gluten Free Certificaiton on the label and always check the back of packages for ingredients.
Home Cooking: I recommend cooking at home when you can to have full control over ingredients. However, you can and should still enjoy eating out if you like. Keep scrolling down for tips for eating at restaurant.
Seek Gluten-Free Substitutes: Many gluten-free alternatives are available in supermarkets, from pasta to bread. These products are similar to gluten containing products without the risk!
Gluten Containing Foods to Avoid
Wheat: Includes all varieties like spelt, kamut, farro, and durum, and forms such as wheatberries, and semolina.
Rye: Often used in breads, rye also appears in some cereals and beers.
Barley: Found in malt, food coloring, soups, malt vinegar, and alcoholic beverages.
Oats: While naturally gluten-free, oats are often contaminated with gluten unless specifically labeled gluten-free.
Breads and Pastries: Most are traditionally made with wheat flour.
Pasta: Typically made from wheat, although gluten-free options are increasingly available.
Cereals: Many breakfast cereals contain wheat, barley, and malt flavorings.
Snacks: Crackers, pretzels, biscuits, and other baked goods generally contain gluten.
Sauces and Gravies: Many use wheat flour as a thickening agent.
Medications and Supplements: Gluten can be used as a binder in pills and capsules. It’s essential to check with pharmacists or read labels to ensure medications are gluten-free.
Gluten-Free Alternatives
For individuals avoiding gluten, there are plenty of alternatives:
Corn (Maize): Cornflour and cornmeal are popular gluten-free options for cooking and baking.
Almond Flour: Almond flour is another popular gluten-free option for cooking and baking.
Rice: A versatile, gluten-free grain used in a variety of culinary dishes.
Quinoa: A complete protein and excellent gluten-free alternative.
Buckwheat: Despite its name, buckwheat is completely unrelated to wheat and gluten-free.
Amaranth, Sorghum, and Teff: These are grains that are safe for those on a gluten-free diet.
Gluten Free Products: Gluten free pasta, breads, and tortillas are available as alternatives. Cauliflower pizza is another good option.
While most grocery stores have a wide selection of naturally gluten-free foods, sometimes they have a minimal selection of gluten-free products (ie: pastas, breads, tortillas). In this case I recommend the online marketplace, Thrive Market.
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Dining Out Safely
When eating out, choose restaurants that handle food preparation in-house and ask about their cross-contamination protocols. I recommend always letting your waiter know that you are gluten-free.
Symptoms of Gluten Exposure
Digestive symptoms such as abdominal pain, diarrhea, and constipation.
Non-digestive symptoms include headaches, anxiety, brain fog, and skin rashes.
These symptoms can persist from a few hours to several days. For individuals with celiac, the onset of symptoms is often quick whereas for individuals with gluten sensitivity, it can take between several hours to several days.
Dealing with Accidental Gluten Exposure
With celiac disease and gluten sensitivity, strict gluten avoidance is required to avoid harm. It doesn't take much gluten to trigger a reaction for those with celiac disease and this is often the case for those with gluten sensitivity.
If you accidentally consume gluten, for individuals with non celiac gluten sensitivity, I recommend keeping DPP- IV enzymes on hand in case you get exposed or suspect exposure. This enyzme can help break down gluten into non-reactive compounds. However this is not a solution for individuals with celiac and doesn’t allow you to start intentionally eating gluten as it has only been tested on small amounts of gluten.
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