1. Health Basics– Find out what your sensitivity level is. Get tested for Celiac. Don’t treat the symptom, treat the source. But here’s the tricky part, in order to find out if you have celiac, you have to have been eating gluten before taking the test. That’s why it’s so important to get a test done before you start your GF diet. You don’t want a misdiagnoses or a false-negative result.The longer you’ve eaten gluten free, the higher the risk of a false negative.
** More info on health and GF living on the Udis GF forum.
2. Shop Smart and READ ingredients– Look for the Gluten Free labels or ask for a gluten free shopping list at your health food store. I know some grocery stores provide labels on aisle while others don’t. If your store does not specify the gluten free products, be sure to READ the ingredient labels. Yes, it will take longer and is more tedious, but it’s worth it.
- Shop the perimeters- focus on naturally GF foods like fruit, vegetables, organic meats, eggs, fish, etc.
- Label savvy- Know that WHEAT FREE is not GLUTEN FREE. So if you are highly sensitive to gluten or have celiac, wheat free is not safe. It literally just means it free of a wheat germ, etc. Barley and cross contaminated oats/grains are not gluten free but can be labeled wheat free. Make sense? READ READ READ. List of GF ingredients HERE.
FACT: Buckwheat is not wheat. It’s actually a fruit seed, so it’s gluten free. I know, kinda confusing.
- NOTE—> “A product labeled gluten free will have to contain fewer than 20 parts per million gluten. This will apply to oats; gluten-free foods made using wheat starch and wheat starch hydrolysates such as wheat-based maltodextrin, wheat-based dextrin, and wheat-based glucose syrup; and foods made using naturally gluten-free ingredients that may contain gluten through cross-contamination.” –
3. In the Kitchen- Start off buying pre-made gluten free flours. This will help you get used to cooking/baking with them first. Read what’s in them. Then later on you can make your own flour mixes. Also, invest in a good mixer, vitamix, or food processor.
- Buy GF flour mixes on iHERB – Look for ones that have WHOLE GRAIN ingredients. Check them out here.
- Make your own bread crumbs from dried out GF bread.
- Not eating grains? Stick with coconut, chickpea, and almond meal flours.
- Need more volume with your cooking or baking? –> Add eggs, psyllium husks, or more GF baking powder.
- Note: If you have Celiac, make sure you use separate cooking utensils, condiment containers, and toasters than those who do not have celiac. Foil and parchment paper are crucial when cooking/baking.
4. Dining out or away from Home– Ask if the restaurants as a GF menu. A lot of restaurants these days will have alternative menus. If they don’t, then be ready to READ and ASK the waiter lots of QUESTIONS—> It’s okay to ask.
- Choose steamed or baked meats/fish with simple seasonings- olive oil, lemon, butter, pepper, etc. Nothing marinated, nothing in soy sauce.
- Same goes with salads and steamed veggies- SIMPLE. No croutons. If you are unsure if the salad dressing is gluten free, ask for plain oil and vinegar.
- Starches- Steamed rice, potatoes, and GF corn tortillas or chips. Be sure to ask what they are cooked in. When in doubt, LEAVE IT OUT. But don’t be afraid to ask the waiter. Especially if you have Celiac!
- I sometimes bring my own GF tortillas or chips if I know it’s a place that is not GF. Yes, totally OKAY to bring from home.
Well, I hope this helps clarify a few things, yes? Feel free to leave questions below.
Living gluten free is not a trendy diet plan, it’s a FEEL BETTER plan.
And you gotta start with the BASICS, right? 😉
Learn more about living gluten free! Visit http://udisglutenfree.com/
This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.