So you want to start eating gluten free? No matter if you decided this on your own, or your doctor recommended it, you have come to the right place! I have been eating gluten free since 2012, and have helped many people make the transition to the gluten free lifestyle. Here you will find some helpful tips on what you need to know in order to successfully make the transition.
First, I want to clear one thing up. I do not have Celiac Disease. I can not by any means digest gluten. However, since I do not have Celiac Disease there are some places and things I can eat where someone with Celiac Disease might not be able to due to cross-contamination. I will try to make a note of these things, but please keep this in mind if you have recently been diagnosed with Celiac Disease.
Here are the things you need to know when you first start making the transition to a gluten free diet:
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What is Gluten?
Gluten is a protein found in wheat, barley, and rye. It gives bread and other products their sticky, stretchy, spongy texture. Unfortunately, that texture is very hard to reproduce without gluten, but there are some amazing replacements and more coming out all the time.
Reading ingredients is important
Reading ingredients on a label is SUPER important when you are trying to avoid gluten. This is especially important as you continue to learn what you can eat. Most of the time their allergen information will be listed after the ingredients list. Occasionally there are some questionable ingredients, so I like to always check ingredients myself. The ingredients I look for include:
- Wheat (or anything with the word wheat in it)
- Flour
- Barley malt extract
- Barley
- Malt
- Rye
- Bulgar
- Seitan
The Celiac Disease Foundation has a great list of ingredients to look for that you can get by going here.
All the random things gluten can be in
There are so many things that can contain gluten. Some are obvious, while others are a little more hidden. Check out my post here all about items that may contain gluten.
How to explain your new diet to your family and friends
One of the hardest parts of becoming gluten free is explaining to friends and family WHY you all of a sudden have all these food restrictions. A lot of the symptoms of gluten intolerance or allergy isn’t something people can see when they look at you, which makes it hard for some people to understand. If they are close friends and family, I suggest letting them know a couple things:
- What gluten is – some people think they know what gluten is, but do not actually understand. Make sure you fully explain that gluten isn’t all carbs, but it is also more than just bread.
- Why you have decided to stop eating gluten – a lot of problems that arise are due to lack of communication. If your friends and family understand the reasoning behind becoming gluten free, they might be more open and accommodating to your new diet.
- How this new diet will affect your holidays and other important gatherings. It is important to highlight how you expect your family to prepare food around these events. Some people choose to bring their own food, others families alter their recipes to make them gluten free. Many choose to bring the gluten free items themselves, and let the other family members handle the naturally gluten free items (such as turkey and cranberry sauce). How you choose to handle special events is up to you, just make sure you and your family are on the same page.
You are not allergic to carbs
A lot of times I have found that people seem to think when you are allergic to gluten, that you are allergic to carbs. I have great news for you. YOU CAN EAT PLENTY OF CARBS. Potato chips? Check. Rice? Check. There are PLENTY of naturally gluten free carb sources, plus all the gluten free breads and pastas available.
Switching your diet can be hard
Maybe you are just trying out a gluten free diet to see if it will help a symptom you are having, or if you know it is gluten that is causing your issues. Either way, know that switching your diet can be hard. A lot of emotions are tied to the food we eat. You will get frustrated at times. You will spend hours in the grocery store reading ingredient labels, and THAT IS OKAY. Know that there is a whole gluten free community surrounding you that is there to help! It will get easier with time, I promise.
Check out my favorite gluten-free brands and products! Then head over to my post all about my gluten-free pantry staples.
Have any good tips for a person new to the gluten free life? Leave it in the comments below!
