6 Tips for Gluten-Free Living
How would you react 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 triggers potentially life threatening damage to the intestines when glutens are consumed. Seen in products that contain wheat, barley and rye, glutens inhibit the tiny intestine's ability to absorb vitamins and nutrients, leading to conditions like anemia and osteoporosis.
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Coeliac disease is a lifelong condition managed and controlled only by changing to a gluten-free diet. Those that live with the disease cannot eat most bread, cereal, and grain based products. The greatest challenge when changing to the new diet and lifestyle is to make sure that the body gets all the essential vitamins and nutrients it requires.
Fortunately, many foods like fruits and vegetables are naturally gluten-free, while others foods are made using products as an alternative. If you're one of the nearly 3 million people living with Celiac Disease, follow these 6 strategies for a healthy gluten-free lifestyle:
1. Focus on what you CAN eat
Healthy, familiar foods that won't contain glutens include fruits, vegetables, rice, potatoes, oils, many daily products including eggs, and meat and fish that have not been marinated, breaded or processed. Beans are a fantastic 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 could safely be used to make pizza, cookies, muffins as well as other baked goods.
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2. Know what's off limits
Popular foods which do contain gluten are bread, bagels, crackers, cereals created using wheat, barley or rye, pasta and beer. Wheat in all forms should be avoided including any products with ingredients which contain wheat within the name. Wheat is clearly labeled on all packaged food regulated through the FDA.
3. Figure out how to read labels
All ingredients in packaged products has to be included on the label. If the label says "gluten-free", then it's. Be aware that foods labeled wheat-free may still contain gluten. If you're unsure set up product contains gluten, call the toll-free number listed on the package and speak to the manufacturer.
4. Be aware of maybe's
Things that might contain gluten include medications, processed cheese, as well as other prepared foods like meats which were seasoned. While artificial flavors and spices usually do not include gluten, some naturally flavored seasonings do.
5. Embrace the growing marketplace:
Most grocery and specialty food stores now have sections dedicated to everyday food products without gluten. As Coeliac disease becomes more widely understood, gluten-free items are increasingly appearing on restaurant menus. Several cookbooks dedicated to recipes and nutrition tips are now widely available in bookstores and libraries.
6. Stay informed
When adjusting to a new diet and lifestyle, it's crucial to educate everyone in the household, particularly if some family members aren't on the diet. Label wheat and non-wheat products, and avoid cross contamination in the kitchen area with items like knives, colanders and pasta pots. Understand the symptoms of Celiac Disease since 17% of people that have it also have an immediate family member with the condition.