Five Things to Know About Being Gluten-Free

Today’s post comes from Kimberly Bouldin, author of the blog Gluten Free Is Life and contributor to the Columbus Gluten-Free Examiner. Here, she offers a primer for those who have recently discovered they have a sensitivity or allergy to gluten.

Starting out on a gluten-free diet can be very scary. The foods that once provided a source of comfort - pastas, bread, and cereals - are now off limits during a time when you’re craving some of that comfort. Here are five basics for going gluten-free – happily.

1.    Don’t start a gluten-free diet until your doctor completes all necessary testing, even though you’ll want to start as soon as you get the blood-test results indicating gluten is your problem. However, the test that doctors use to confirm Celiac Disease, an endoscopy with an intestinal biopsy, is most accurate when you’re still eating gluten and cutting it out too early can skew the test results.

2.    Start simple. Avoid stressful label reading by concentrating on basics that are naturally gluten-free. Fresh fruits, vegetables, rice, nuts, potatoes, most unseasoned meats (feel free to add your own salt, pepper, garlic powder, etc at home), milk and plain yogurt are all naturally gluten-free. Sticking to whole foods that are naturally gluten free will make the process less daunting.

3.    Once you’ve eased into the gluten-free diet, then you can expand into the many gluten-free replacement foods available. Before shopping, arm yourself with your lists of safe & forbidden ingredients. Pay attention to labels - several mainstream companies like General Mills, Kraft and Hormel have begun to label their foods as “gluten-free.” Triumph Dining has a grocery guide to help navigate the grocery store.

4.    Now you’re ready to move on to eating out. Many chain restaurants now have gluten-free menus available, and Triumph Dining also has a dining guide & cards available for purchase to help navigate the restaurant world. Even if you’re ordering an item labeled as “gluten free,” be vocal with staff to ensure they understand your diet and the precautions necessary to keep the risk of cross contamination to a minimum. Ask them to mix your salad in a clean bowl where no croutons have been tossed, cook your food in a separate pan or clean area of the grill and use separate utensils to flip and/or stir food.

5.    Finally, you’ll be ready to manage your diet at a public event. As soon as you receive notice of the event, start your planning. Contact the person in charge of the event and find out what, if any, food is going to be served. If the event organizer can’t accommodate you or you don’t feel that they have grasped the severity of your needs, simply eat beforehand or bring along a dish to share that you can eat. Most restaurants or conference centers can provide some form of gluten free entrée. And always keep a gluten-free bar or snack, including nuts, in your bag, car or purse for emergencies! There are several gluten-free options that travel well, including Lara Bars, Pure Bars, Zing Bars.

Starting a gluten-free diet can be intimidating and stressful. But, tackled step by step, I promise it’s manageable for anyone.