6 Tips for Gluten-Free Living
What would you do if you were told that your favorite foods like pizza, pasta and muffins were making you seriously ill? That’s a reality for 1 out of every 133 people when they learn they have Celiac Disease, an inherited autoimmune disorder that causes potentially life threatening damage to the intestines when glutens are consumed. Found in products that contain wheat, barley and rye, glutens inhibit the small intestine’s ability to absorb vitamins and nutrients, leading to conditions like anemia and osteoporosis.
Celiac Disease is a lifelong condition managed and controlled only by adapting to a gluten-free diet. Those who live with the disease cannot eat most bread, cereal, and grain based products. The biggest challenge when adapting to a gluten-free diet and lifestyle is to make sure that the body gets all of the essential vitamins and nutrients it needs.
Fortunately, many foods like fruits and vegetables are naturally gluten-free, while others foods are made using gluten-free products as a substitute. If you’re one of the nearly 3 million people living with Celiac Disease, follow these 6 tips for a healthy gluten-free lifestyle:
1. Focus on what you CAN eat
Healthy, familiar foods that are gluten-free include fruits, vegetables, rice, potatoes, oils, the majority of daily products including eggs, and meat and fish that have not been marinated, breaded or processed. Beans are an excellent gluten-free source of protein and fiber. Gluten-free grains include rice, corn, quinoa, buckwheat and sorghum. These grains can be made into gluten-free flour and baking mixes which can safely be used to make pizza, cookies, muffins and other baked goods.
2. Know what’s off limits
Popular foods that do contain gluten are bread, bagels, crackers, cereals made with wheat, barley or rye, pasta and beer. Wheat in all forms should be avoided including any products with ingredients that contain wheat in the name. Wheat is clearly labeled on all packaged food regulated by the FDA.
3. Learn to read labels
All ingredients in packaged products must be included on the label. If the label says “gluten-free”, then the product is completely gluten-free. Be aware that foods labeled wheat-free are not always gluten-free. If you’re unsure whether or not the product contains gluten, call the toll-free number listed on the package and talk to the manufacturer.
4. Know the maybe’s
Things that might contain gluten include medications, processed cheese, and other prepared foods like meats that have been seasoned. While artificial flavors and spices do not include gluten, some naturally flavored seasonings do.
5. Embrace the growing gluten-free marketplace
Most grocery and specialty food stores now have sections dedicated to gluten-free products. As Celiac Disease becomes more widely understood, gluten-free items are increasingly appearing on restaurant menus. A number of cookbooks dedicated to gluten-free Recipes and nutrition tips are now widely available in bookstores and libraries.
6. Stay informed
When adapting to a gluten-free lifestyle, it’s crucial to educate everyone in the household, especially if some family members aren’t on the diet. Label wheat and non-wheat products, and avoid cross contamination in the kitchen with items like knives, colanders and pasta pots. Know the symptoms of Celiac Disease since 17% of people who have it also have an immediate family member with the condition.
For more information about Celiac Disease including gluten-free nutrition tips and recipes, visit the National Foundation for Celiac Awareness. To research symptoms, diseases or to locate a healthcare provider in your area download the free iTriage medical app for your smartphone or visit www.iTriageHealth.com.
About the Author
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