Being diagnosed with celiac disease can be life-altering. The early stages of a new diagnosis come with the stress of suddenly living gluten-free. Meal preparation, grocery shopping, eating out, and attending social events are now completely different. All this comes with a learning curve.
The good news is that living gluten-free doesn’t have to be a chore. In fact, it can become a completely natural and normal part of your everyday life. Here are eight tips for living a celiac-friendly lifestyle.
Gluten is a protein naturally found in grains, including wheat, barley, and rye. It acts as a binder in foods, giving things like bread, pasta, and baked goods their chewy, elastic texture and structure. When people with celiac disease eat gluten, their immune system reacts incorrectly. It attacks the small intestine and damages its lining. This makes it harder for the intestine to absorb nutrients.
That’s why even the smallest amount of gluten can cause notable symptoms. It’s important to understand gluten, so you can spot sources before they are a problem.
Gluten can be found in some unexpected places. For example, gluten is commonly found in items such as soy sauce, salad dressings, gravies, and marinades. It can even show up certain types of chocolate and hard candies.
When grocery shopping, it is essential to look for labels that specifically state the product is gluten-free. If not specifically stated, read the ingredient lists thoroughly. Avoid ingredients such as wheat, barley, rye, malt, or brewers’ yeast.
When it comes to celiac disease, even a tiny bit of gluten can trigger significant symptoms. Cross-contamination can occur when gluten is prepared in the same area, even if washed or wiped down. If you live with others who can eat gluten, be sure to use a separate toaster, cutting boards, and utensils. Don’t be afraid to ask how food is prepared when dining out. Some restaurants have protocols to avoid cross-contamination. Others are unable to guarantee their items are truly gluten-free.
To help make meal preparation easy, it is helpful to keep gluten-free pantry staples on hand at all times. Foods that are great to stock include:
Make sure to keep a gluten-free snack in your car or bag. This gives you options if you can’t find gluten-free food items when you are on the go.
Sometimes, when you have celiac disease, it can feel like everything is made with gluten. You may feel like you will be forced to miss out on all your favorite things. Fortunately, many gluten-free brands offer reliable, on-the-go snack and meal options. This makes living gluten-free a little less stressful. Some popular brands of gluten-free products include Canyon Bakehouse, Schar, Bob’s Red Mills, Banza, Jovial, and many more.
Nothing is more stressful than going out for a meal and realizing there are no good gluten-free menu options. To avoid any extra stress, check the menu in advance or call the restaurant ahead of time. Keep a list of restaurants in your area that can accommodate your needs.
Celiac disease requires you to eliminate gluten from your diet completely. In some cases, this can lead to some nutritional gaps, especially in fiber, B vitamins, and iron. Strive to consume a healthy, balanced diet that includes plenty of fresh fruits, leafy green vegetables, and lean proteins. Reach out to your doctor for advice on whether you need to consider taking vitamin supplements.
Living gluten-free can sometimes feel lonely. But it gets easier when you have a strong support system to lean on. Look for local or online communities that understand celiac disease. These can also be a great place to find gluten-free recipes and safe restaurant options. They can also be a place to connect with others who understand what you’re going through.
A diagnosis of celiac disease doesn’t mean you have to live in misery. It simply means you have to learn a new way of looking at food and managing your nutrition. But you don’t have to do it alone. Get support for creating a celiac-friendly lifestyle – schedule an appointment today!
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