Yikes! You just left the doctors office, and your doctor told you to follow a strict gluten-free diet. Maybe you just got diagnosed with Celiac's Disease or your doctor is concerned you have a non-celiac gluten sensitivity. Either way, this can seem like a daunting task, and you may not know where to begin. Here are answers to common questions we get on how to navigate your first week of a gluten-free diet and lifestyle.
What is gluten?
Gluten is a protein found in wheat, barley, and rye. Gluten occurs naturally in these grains but it can be extracted and added to other products to increase protein or add texture and flavor to food products.
Do I really need a different toaster, pans, or cooking equipment just for me? And do I need my own condiments too?
The short answer is YES to ensure absolutely no gluten cross-contamination occurs! Newer research is emerging suggesting the amount of gluten transferred from shared cooking equipment and utensils may not be a risk. (Check out this article). However, it is always better to be more cautious and prevent exposure and potential reactions due to cross-contamination. For these reasons we recommend having separate cooking equipment. Proper handwashing along with thoroughly washing cooking equipment and kitchen utensils will help reduce the amount of gluten that could be transferred.
Can you give me a list of safe foods?
Shopping may now seem like a daunting process. However, with the increasing need of gluten-free diets, several guides and apps have been developed to help you along the way. This free app from the Celiac Foundation is a great reference to use when you are learning how to buy foods that are gluten free. The app also contains gluten-free recipes and companies to make shopping and meal planning easier. Additionally, check out this guide with 200 Gluten Free Alternative Products to for more gluten-free products.
Can you give me some recipes and meal suggestions?
That’s a definite yes! There are many gluten-free recipes available on the internet, but here is a great place to start for gluten-free recipes. If you need to take the thinking and meal planning out of the picture to help you succeed, take a look at these meal plans!
Why aren’t some inherently gluten-free products certified gluten-free?
There is a strict process for manufacturers to get their products certified gluten free. This causes some manufacturers to not move forward with obtaining the gluten-free certification. Additionally, there may be other products made in the same facility that are not gluten-free, so the risk of contamination or actual contamination may be too high to get a gluten-free certification. To ensure you are getting gluten free products look for the Certified Gluten-Free logo. More information on gluten-free certification and certified products/manufacturers can be found here.
Where else do I need to be concerned about gluten?
Gluten can be found hidden in day-to-day products you use as well like cosmetics, oral care products and hair products. Take a look at these resources for cosmetics, oral care, and hair care products. Additionally, gluten may be used an ingredient in medications or supplements you are taking. Use MedlinePlus and DailyMed as resources to check if any of the medications or supplements you are taking or plan to take contain gluten.
There is a lot to adjust to in the first few weeks of adopting a gluten-free diet. We know that there is a lot to learn and you need to stay vigilant. For example, Playdough probably isn’t something you would think contains gluten – but it does! If you have a child with a wheat allergy or celiac disease, here is a great gluten free playdough recipe!
