Eating Well while Gluten Free
So, you’re going gluten-free! Sounds easy right? For those of you who have been practicing for a while, I saw your eye-roll. A gluten-free diet may sound easy but in practice, it can be extremely inconvenient. Whether you are at a conference and there’s nothing but bagels and brownies, or you are at your best friend’s birthday party and unable to try the cake that everyone is raving about; a strict gluten-free diet is way more complicated than ditching your daily piece of toast. Below are some helpful tips on how to navigate our gluten-filled world.
Living gluten-free
Many reasons may have brought you here. Whether you were recently diagnosed with Celiac disease and need to do a strict GF diet or whether you are just hoping to lessen some digestive symptoms you have been having recently, going gluten-free can be difficult. Below are some conditions that may lead to a gluten-free diet:
Celiac Disease
Gluten Ataxia
Dermatitis Herpetiformis
Multiple Sclerosis
Chronic Fatigue Syndrome
Diabetes
Irritable Bowel Syndrome
Polycystic Ovarian Syndrome
High Cholesterol
Gluten allergy or intolerance
As you can see, there are many reasons why someone would want to go gluten-free. Some of these conditions require stricter diets than others, so you may need to be more concerned about hidden gluten.
Sources of Gluten
The humans that named the grains in English did not have gluten-free people in mind. There are a few grains that have gluten that need to be avoided. Some grains have wheat in the name that are gluten-free! Why make it easy on us?
Grains with Gluten
Wheat
Barley
Farrow
Rye
Triticale (a cross between wheat and rye)
Malt
Grains without Gluten
Amaranth
Arrowroot
Buckwheat
Corn — cornmeal, grits, and polenta labeled gluten-free
Flax
Gluten-free flours — rice, soy, corn, potato and bean flours
Hominy (corn)
Millet
Oats (need to be gluten-free if you have Celiac)
Quinoa
Rice, including wild rice
Sorghum
Soy
Tapioca (cassava root)
Teff
Sneaky Sources
One of the first things you realize after a diagnosis is that gluten is in everything, and I mean EVERYTHING. Below is a list of sneaky locations where gluten can be hiding in your home:
Toothpaste
Chapstick & lipstick
Facial products (moisturizers, creams, serums & facewashes)
Natural flavors (though these might not be gluten, the FDA doesn’t make products define what the flavors are so there is a high likelihood that malt is one of the flavors)
Soy sauce (Tamari is a great GF alternative)
ANY CONDIMENT (there are usually GF versions of these at your local grocery or specialty grocery store)
Toaster (do you live with other non-gluten-free people? May be time to trade in your pop toaster for a toaster oven so you can always use a tray)
Peanut butter/jelly/butter (if you live with non-GF people, it’s a good idea to have your own GF PB, butter, or jelly to make sure there are no gluten crumbs!)
Cast Irons (make sure your non-gf housemates are washing WITH SOAP if they use gluten in these, or you should avoid using them completely)
Products with yeast (most yeast used in food products is based on malted wheat or barley)
Unwashed rice (many rices are processed in facilities with other grains, it’s best to get certified GF rice but washing it is the next best thing)
Unwashed beans (as with rice there is a high likelihood these are processed with wheat products unless certified gluten-free)
Oats & Oatmilk (Celiac pals: do not ingest oats that are not certified gluten-free. Oats are notorious for being contaminated with wheat)
Candy (anything that is processed in a facility with wheat)
Eating Out & Take Out
We love a menu that has those two beautiful letters (GF) after certain dishes on the menu. It’s safe to assume that the restaurant has experience with gluten allergies. It’s important to specify if you have Celiac disease rather than gluten allergy or gluten intolerance. For example, if you have Celiac disease, you cannot eat something from a fryer shared by wheat products. At the same time, eating at places like diners can be difficult because they rely on a plancha for cooking. This is one large hot surface where everything (potatoes, eggs, buns, etc.) gets cooked. Since even a crumb of gluten can cause symptoms of Celiac disease, you need to inform your server that you don’t just have a run-of-the-mill food allergy. That said, when you find a place with a dedicated gluten-free fryer, never leave; that is your home now.
Some types of food are more gluten-free friendly than others. Below is a list of places that tend to be more gluten-free than others. *Do not just take my word for it! ALWAYS ALWAYS ALWAYS tell your server you have a gluten allergy.
Indian food- typically most dishes are naturally gluten-free apart from the bread.
Mexican/Latin American food- the dishes typically made with corn tortillas are usually a safe bet (tacos, enchiladas, tamales & arepas are great go-to’s)
Mediterranean/Lebanese food- Many of these dishes are meat and rice-based (no falafel for you!)
Japanese food - Make sure to ask for GF soy sauce and you can usually eat most of the sushi & some of the Maki as well
Ethiopian food- you will have to say no to injera but most of the dishes are GF without it
Italian food- this may feel counterintuitive, but if you steer clear of pasta, pizza, or bruschetta, many of the main dishes at Italian restaurants are GF
Eating GF at Home
The hardest part of eating gluten-free at home is the extra time and money that a gluten-free diet takes. Since you don’t have wheat as a base for most meals, the amount of money you are spending on your food will increase. In addition, many gluten-based meals are incredibly quick to make and convenient. There are more gluten-free alternatives to bread and pasta than there used to be, but there are still a few of them that are worth the price. Below are some tips and tricks for eating gluten-free at home.
Always have multiple different kinds of gluten-free pasta. The kinds that are mostly rice, corn, or other starches tend to taste better than those that are bean or lentil-based.
Take some time over the next few months to try out the different GF bread, English muffin, and bagel options at your local grocery store. A lot of the first few years of being GF is finding the brands that you like and this takes a lot of trial and error.
If you find a burrito/wrap that doesn’t feel like toothpaste in your mouth, please send me an email.
Socializing while gluten-free
Unfortunately, there are just some things that you are going to have to give up and some things that you will not be able to participate in.
Birthdays- You will most likely not be able to eat birthday cake except on your birthday. I promise, it is not worth it no matter how good everyone at the party says it is.
Corporate desserts- It’s always cookies and brownies. Honestly, they’re not very good anyway, right?
Corporate or continental breakfasts- these are just gluten on gluten on gluten, maybe there will be some fruit?
Breweries- most breweries will not have a gluten-free beer, but most will have a cider or wine option for you. Please don’t try to eat here, you will probably be left with a very sad salad option.
Diners- most of them are not set up to keep you safe, there is gluten everywhere, on every surface, and their milkshake machines are full of malt
Fair food- EVERYTHING IS DEEP FRIED and COVERED WITH GLUTEN, please bring a few GF granola bars if you plan to be there for more than a few hours
Food trucks- to be honest, I cheat with these sometimes but they don’t have the space to keep you safe unless the entire truck is GF
Bakeries- unfortunately, us GF peeps tend to be caught up with the vegans so most of the time your option will also be lacking cheese, butter, or the joy of life. Sometimes they don’t taste like cardboard!
Apple Cider Donuts - I know this is specific, but no matter how many autumns I go through it still hurts.
Brand Awareness
Finding a gluten-free product that you like is not unlike finding a needle in a haystack. I recommend starting a list of the different brands you like. For things that you use regularly, like bread or pasta, I would try to find a few different brands that you like. Putting the list near where you keep your shopping list can be helpful if you share the labor of shopping with housemates or a partner. I recommend taking pictures of your favorite brands so you can send them if someone else is doing the shopping that week.
Eating gluten-free doesn’t have to be the end of the world. Thankfully, there are more and more gluten-free restaurants, food stands, and products coming out every day. Hopefully, some of these tips and tricks will make the transition to gluten-free easier for you. If you have any questions or would like more support during this transition time. Please don’t hesitate to make an appointment with one of our therapists.
