Articles & Tips
Gluten-Free Tips
Tips for a Gluten-Free Life
by Keri Glassman
Eliminating the gluten from your diet.
As you may be aware, gluten is a protein that is found in grains like wheat, barley and rye. Most foods made with grains have gluten, which is why you may be having a hard time navigating your way through the grocery store, or choosing an item on a menu. In order to maintain a gluten-free diet, many foods like bread, cereals, pasta, crackers, cookies, sauces, salad dressings and beer should be avoided. But, do not fear! You can still enjoy many nutritious foods once you learn a few basic guidelines and find your favorite gluten-free products. A few tips to keep in mind:
Be wary of cross-contamination. (Even if you think you’re being conscious of keeping your diet gluten-free, here are some extra tips to help you live a gluten-free life and healthy life.)
- Some grains are gluten-free, but may be contaminated by gluten containing during harvesting and processing. So, unless labeled, be careful with grains like amaranth, buckwheat and quinoa.
- Oats may not be harmful for all people with gluten intolerance, but oat products are frequently contaminated with wheat. Take note of how they affect you.
- Remember the less processed a food, the less likely it is to be contaminated.
Be an avid label reader.
- Be careful of products labeled wheat free, because this label does not always mean they are gluten free.
- Read through the whole list of ingredients in order to know exactly what you are putting in your body.
- Pay attention to your body’s response to different foods to know exactly what you can and cannot tolerate.
- Keep a food journal and monitor your body’s reaction to different foods.
Focus on what you can eat.
- Enjoy products made from corn, rice, potatoes and soy.
- Select grains, (see recommendations below.)
- Fill up on vegetables and fruits that are rich in fiber and antioxidants.
- Choose poultry and fish, which are great lean protein options.
- Incorporate heart-healthy fats into your diet like olive oils and nuts.
Look for ways to get your valuable B vitamins, fiber and other great nutrients, that you won’t be getting from many traditional grains. Substitute gluten products with these grains. (Make sure they are labeled):
- Buckwheat – high in protein.
- Can be used to make pancakes or noodles.
- Quinoa – high in protein, fiber, and antioxidants.
- Add nuts and dried fruit to quinoa and serve as a side dish, like you would wild rice.
- Sorghum – a good source of iron and fiber.
- Sorghum flour can be used to make gluten-free bread, pancakes and cookies.
- Teff – made from just the bran and germ of the grain, so it’s nutrient dense with fiber and calcium.
- Can be used in baked goods, as a thickener in soup or in stir fry dishes.
- Amaranth – rich in B vitamins, vitamins A and C.
- Mix this grain with olive oil and lemon as a side to your veggies and grilled fish.
- Millet – rich in B vitamins, iron and calcium.
- Prepare it in either a sweet or savory way.
- Can also be used to make gluten-free flat bread.
Don’t be afraid to eat out!
- Although making your own meals is the easiest way to avoid gluten, you should still learn how to eat in restaurants.
- Call a restaurant in advance to plan out the options for you.
- Don’t be afraid to ask the waitress or chef for information about a dish and how it may be altered.
- Frequent restaurants that you know are accommodating to your needs.
Bring your own food!
- Try bringing your own lunch to the office.
- Bring a salad dressing to a restaurant or alcohol to a party. Remember, you want to have fun too!
- Make sure you carry satisfying, healthy snacks with you as gluten free ones may be hard to find.
Make a “gluten-free” section in your refrigerator and pantry.
- Set aside a shelf that is only for gluten free foods in order to avoid cross-contamination and confusion!
- Label everything; it is a great way to help you stay organized.
- Be careful not to use the same utensils as others who may have used them for a gluten product.
- Also, you may want to invest in a separate toaster and cutting board for your own gluten-free products.
