Gluten is a combination of proteins that can only be obtained from grains such as barley, wheat, triticale, and rye. These grains must be avoided if you are switching to a gluten-free diet.
Anybody diagnosed as suffering from celiac disease and other conditions linked with gluten allergies will be advised to go on a gluten-free diet for the rest of their life. In the case of gluten allergy, even trace amounts can trigger a reaction.
Switching To a Gluten Free Diet
If the patient’s condition is diagnosed as celiac disease or gluten allergy, rather than gluten intolerance, the only safe option is total abstinence from foods containing gluten. While this may seem restrictive, it is far less extreme than the dangerous and discomforting symptoms it will alleviate.
Non-celiacs who experience discomfort and distension after eating foods containing gluten will also benefit from reducing or eliminating gluten from their diet. These sufferers may be able to tolerate wheat-based foods in small amounts. The food types, amounts and frequencies that are able to be consumed before symptoms are triggered will vary from person to person.
What to Include in a Gluten-Free Diet?
Switching to a gluten-free diet does not mean that you must only eat boring or tasteless meals.
The following is a list of foods that are gluten-free and are some of the many foods that you can continue to enjoy.
- Unprocessed beans, nuts, and seeds
- Fresh meat, poultry, eggs, and fish
- Vegetables, fruits, spices, and herbs
- Jams, mustard, horseradish, maple syrup
- Rice wafers, potato or cornstarch-based foods
- Freshly brewed coffee, and chocolate made from cocoa.
Take care that whatever you eat is not mixed with any gluten-containing preservatives and grains.
Foods to Avoid When You Switch To a Gluten Free Diet
Only buy bread that is labeled as 100% gluten-free.
Bread that is made from wheat is first on the list of what you must avoid.
There are many non-wheat alternatives available. You may have to look in different aisles and even different shops to find them. But, there are stores that sell bread made from potato and rice flour.
Forget about eating Cheerios, frosted flakes, and other breakfast cereals that contain malt, rye, barley and wheat. Consider buying rice and corn-based cereals but again always read the labels. Regardless of its shape and size, pasta must be avoided.
Say goodbye to spaghetti, shells, spirals and macaroni.
On the other hand, start saying hello to potatoes and rice. If you can’t resist your craving for a pasta treat, indulge in rice noodles.
Things to Watch Out For When You Switch
Cross-contamination
Make sure to avoid those foods which may have had close contact with gluten during processing. You need to read the labels carefully and stay away from those food items labeled with “may contain gluten”.
Cross-contamination of foods may also occur when the food is prepared at home using utensils and kitchen wares that were used for foods that contain gluten.
Avoid using the same toaster for your regular and gluten-free foods. Plan precautionary measures that you need to observe when eating or buying foods in school and at the workplace.
Watch Out for Stealth Gluten!
Managing a successful gluten-free diet includes setting aside adequate time for thoughtful grocery shopping. Avoid rushing your grocery shopping and take the time to read the labels and buy what you need, not what is expedient.
When reading the food label, watch out for those red flag words such as “malt” because this would mean that it is derived from barley. You also need to avoid those that contain hydrolyzed vegetable protein because often these kinds of foods contain wheat.
The gluten-free status of each food item that you will find in stores can vary between brands and manufacturers. So, read the label. When in doubt, put it back on the shelf.
If your health and physical comfort is enhanced by undertaking a gluten-free diet, stick to it. Don’t throw the benefits out due to laziness or expediency. Feed your health and not your taste buds!