A Guide For Going Gluten-free
You may have heard the term gluten-free used lately in the media. Or perhaps you've noticed your favorite restaurant has included gluten-free options on their menu. Gluten is a protein found in wheat and several other grains. It's what makes bread so airy and what helps hold baked goods together. For most people, consuming gluten poses no threats or problems, they simply digest it, but for others who suffer from Celiac disease or gluten intolerance, consuming gluten can bring about significant health issues.
Celiac disease is an autoimmune disorder characterized by the inability to tolerate gluten. It is estimated that one in 100 Americans are affected with Celiac or gluten intolerance, which is also an inability to tolerate gluten although it is not an autoimmune condition. Symptoms of the disease range from mild to severe and include gastrointestinal problems, diarrhea, anemia, malnutrition and weight loss. Some health professionals believe everybody could profit from eliminating gluten from their diets, but for all those with Celiac, this is a necessity. Even the smallest amount of gluten can cause scarring in the intestines, which could take weeks to heal.
If you're considering of going gluten-free, either since you've been diagnosed with one of these conditions or you want to see if it improves your health, keep in mind that it can be a tough and expensive procedure. Gluten is in many standard food and drink items, so you must first learn how to identify gluten ingredients. You'll find plenty of gluten-free foods at your local health food store, but they are typically more costly than their gluten-containing counterparts, so be prepared to invest a bit of money to go gluten-free.
Identifying Gluten
Wheat is the most common source of gluten, but it is not the sole source. When going gluten-free, you need to analyze everything you eat and drink to find out if it contains gluten. You may be surprised to find out that in addition to breads and pasta, beer and soy sauce also contain gluten. This protein is found in wheat, rye and barley, so read the ingredient lists on everything to confirm these ingredients are not present. Many nutrition labels include allergen details just below the ingredient list that will tell you whether the product contains wheat or other common allergens. Even though this is helpful, do not rely solely on this list. Read the ingredient list thoroughly to verify there are no potentially harmful ingredients.
Cross-Contamination
If you are avoiding gluten for health reasons, but do not suffer from Celiac or gluten intolerance, cross-contamination is not too big of an issue, however, if you are Celiac or suffer from gluten intolerance, even the smallest amount of gluten can cause serious problems. To avoid these problems, it's best if everyone in your household goes gluten free. This will significantly cut down on cross-contamination instances. If this is not possible, you will need to set up an area in your kitchen that is off-limits to gluten.
You'll also want to take a hard look at the appliances and cooking utensils in your kitchen. If you use a toaster or toaster oven, you will want to buy a new one as gluten will be all over your current toaster. Gluten can also stick to plastic utensils and non-stick pans, so you should acquire a new set of cookware and plastic utensils that are only used for your gluten-free food. Stainless steel and glass items can not get scratches that harbor gluten, so these items are safe to hold.
Dining Out
Despite the fact that a gluten-free life-style may seem fairly strict and daunting at the beginning, you'll find plenty of food and beverage options once you take a serious look. For gluten-sensitive individuals who love to go out to eat, the good news is you still can. Before deciding on a restaurant, visit their Web site to ascertain whether they have a gluten-free menu. If so, take a look and see if there's something that appeals to you. Numerous restaurants are offering gluten-free options, such as gluten-free pasta at many Italian restaurants. For restaurants requiring reservations, you may want to mention your gluten intolerance when you make the reservation to make sure the kitchen team is prepared for you. Ask for a gluten-free menu when you arrive and make sure to notify your waiter that your meal needs to be prepared gluten-free.
Support
Going gluten-free can be a struggle, but it doesn't have to be. With the prevalence of gluten intolerance rising there are lots of places you can turn to for assistance and support. You'll find plenty of online forums offering answers to commonly asked questions and tons of gluten-free recipes. When beginning your gluten-free journey, talk with the people at your local health food shop as well. They should be able to give you a tour of their store so you'll know where to find gluten-free goods and how to identify them. If you live in a bigger city you may even come across one or more local support groups where you can meet new gluten-free mates.
Celiac disease is an autoimmune disorder characterized by the inability to tolerate gluten. It is estimated that one in 100 Americans are affected with Celiac or gluten intolerance, which is also an inability to tolerate gluten although it is not an autoimmune condition. Symptoms of the disease range from mild to severe and include gastrointestinal problems, diarrhea, anemia, malnutrition and weight loss. Some health professionals believe everybody could profit from eliminating gluten from their diets, but for all those with Celiac, this is a necessity. Even the smallest amount of gluten can cause scarring in the intestines, which could take weeks to heal.
If you're considering of going gluten-free, either since you've been diagnosed with one of these conditions or you want to see if it improves your health, keep in mind that it can be a tough and expensive procedure. Gluten is in many standard food and drink items, so you must first learn how to identify gluten ingredients. You'll find plenty of gluten-free foods at your local health food store, but they are typically more costly than their gluten-containing counterparts, so be prepared to invest a bit of money to go gluten-free.
Identifying Gluten
Wheat is the most common source of gluten, but it is not the sole source. When going gluten-free, you need to analyze everything you eat and drink to find out if it contains gluten. You may be surprised to find out that in addition to breads and pasta, beer and soy sauce also contain gluten. This protein is found in wheat, rye and barley, so read the ingredient lists on everything to confirm these ingredients are not present. Many nutrition labels include allergen details just below the ingredient list that will tell you whether the product contains wheat or other common allergens. Even though this is helpful, do not rely solely on this list. Read the ingredient list thoroughly to verify there are no potentially harmful ingredients.
Cross-Contamination
If you are avoiding gluten for health reasons, but do not suffer from Celiac or gluten intolerance, cross-contamination is not too big of an issue, however, if you are Celiac or suffer from gluten intolerance, even the smallest amount of gluten can cause serious problems. To avoid these problems, it's best if everyone in your household goes gluten free. This will significantly cut down on cross-contamination instances. If this is not possible, you will need to set up an area in your kitchen that is off-limits to gluten.
You'll also want to take a hard look at the appliances and cooking utensils in your kitchen. If you use a toaster or toaster oven, you will want to buy a new one as gluten will be all over your current toaster. Gluten can also stick to plastic utensils and non-stick pans, so you should acquire a new set of cookware and plastic utensils that are only used for your gluten-free food. Stainless steel and glass items can not get scratches that harbor gluten, so these items are safe to hold.
Dining Out
Despite the fact that a gluten-free life-style may seem fairly strict and daunting at the beginning, you'll find plenty of food and beverage options once you take a serious look. For gluten-sensitive individuals who love to go out to eat, the good news is you still can. Before deciding on a restaurant, visit their Web site to ascertain whether they have a gluten-free menu. If so, take a look and see if there's something that appeals to you. Numerous restaurants are offering gluten-free options, such as gluten-free pasta at many Italian restaurants. For restaurants requiring reservations, you may want to mention your gluten intolerance when you make the reservation to make sure the kitchen team is prepared for you. Ask for a gluten-free menu when you arrive and make sure to notify your waiter that your meal needs to be prepared gluten-free.
Support
Going gluten-free can be a struggle, but it doesn't have to be. With the prevalence of gluten intolerance rising there are lots of places you can turn to for assistance and support. You'll find plenty of online forums offering answers to commonly asked questions and tons of gluten-free recipes. When beginning your gluten-free journey, talk with the people at your local health food shop as well. They should be able to give you a tour of their store so you'll know where to find gluten-free goods and how to identify them. If you live in a bigger city you may even come across one or more local support groups where you can meet new gluten-free mates.
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