Gluten: how to do without (Part 2)

Approaching a Gluten Free Diet

Principle of a gluten-free diet and eliminate gluten from your diet.

This type of diet brings many constraints since Ingredients containing gluten (such as wheat flour) are added in many foods.

In order to start a gluten-free diet you will need to read your food labels and you may need to make some changes to your current diet.

If you suspect that you are potentially celiac I advise you to go see a doctor before even starting a gluten-free diet because the diagnosis could be complicated if you already avoid gluten.

You should eat mostly whole, non-industrialized foods as they are naturally gluten-free.

You should avoid processed foods, cereals and grains that contain gluten.

Foods to eliminate:

If you've read the previous article, you know that certain foods naturally contain gluten and should therefore be eliminated from your diet as part of a gluten-free diet.

Here are the foods and ingredients that contain it:

* Oats generally do not contain gluten and are generally well tolerated in people with celiac disease. However, it is often processed in the same facilities as wheat and can therefore be contaminated. Unless specifically labeled gluten-free, consider avoiding oats if you have celiac disease.

The following ingredients may also potentially contain gluten:

• Certain natural and artificial flavors (Few flavors contain them, however beware of the malt aroma)
• Certain seasonings
• Dextrins (These are partially hydrolyzed and may contain residual protein from a contaminated grain)
• Spices
• Harissa
• Baking powder (baking powder)
• Malto-dextrin (Analytical tests do not significantly detect gluten, even if they come from wheat)
• Maltose
• Miso
• Anchovy paste
• Hydrolyzed plant proteins
• Vegetable proteins
• Hydrolyzed vegetable protein (HPV)
• Textured vegetable proteins
• Soy sauce and tamari
• Semolina
• Rice syrup
• Invert syrup
• Shoyo
• His
• Tempeh

Also keep in mind that some supplements and medications may contain gluten.

How to eat?

There are many healthy and nutritious foods that are naturally gluten free:

• Meats: chicken, beef, lamb, etc.
• Fish and seafood: Sardines, salmon, trout, shrimp, etc.
• Eggs: all types, but prefer organic or those enriched with Omega-3.
• Dairy products: milk, cheese, yogurt.
• Vegetables: broccoli, peppers, kale, Brussels sprouts, carrots, onions, etc.
• Fruits: apples, avocados, bananas, oranges, pears, strawberries, blueberries etc.
• Legumes: lentils, beans, peanuts, etc.
• Nuts: almonds, cashews, macadamia nuts, etc.
• Tubers: potatoes, sweet potatoes, etc.
• Healthy fats: olive oil, avocado oil, butter, coconut oil.
• Herbs, spices and seasoning: salt, garlic, pepper, vinegar, mustard, etc.
• Gluten-free grains and cereals: quinoa, rice, corn, flax, millet, sorghum, tapioca, buckwheat, flax and chia seeds, arrowroot, amaranth, as well than oats (if labeled gluten-free).
• Others: Dark chocolate.

Regarding flour:

What about industrialized and labeled gluten-free products?

A gluten-free diet can be very healthy, as long as you base your diet on unprocessed foods.

However, you can also find many gluten-free alternatives. These are industrial products such as breads, pastries, muffins, cakes, cookies and others.

In most cases, these foods are highly processed and made from sugar and refined grains. These are "empty" calories that can have a negative influence on your blood sugar.

If you just want to avoid gluten and health is not your priority, you can include these foods in your diet.

For optimal health, it's best to choose foods that are naturally gluten-free, not just products labeled gluten-free.

Gluten-free “junk food” is still “junk food”.

Liquid side?

Of course, you can drink water, coffee and tea on a gluten-free diet.

Fruit juices and sugary drinks are gluten-free, but consider minimizing them as they are high in sugar.

When it comes to alcohol, beer should be avoided unless labeled gluten-free. Most wines and spirits do not contain gluten.

How to eat in restaurants?

Most restaurants serve gluten-free options. Don't ask for bread and let your server know that you are on a gluten-free diet.

A source of protein (meat or fish) along with vegetables, potatoes, or rice, are great gluten-free options when eating out.

If you have celiac disease, make it clear to the server that you absolutely cannot eat gluten, even in trace amounts (sauces and seasonings).

If possible I recommend that you check the restaurant's website or call ahead to make sure the restaurant offers gluten-free options.

How to have a successful gluten-free diet

If you really want to be successful with your gluten-free diet, there is a lot of information and resources out there.

A book on the gluten-free diet as well as a cookbook specific to this diet are generally a good first step to initiate this type of diet.

This article should contain everything you need to get started. You can use this page to create a printable version of the article.

A gluten-free diet can be very healthy and satisfying, if done right. For people with celiac disease or another gluten (or wheat) related disorder, the benefits can literally change their lives.

For those who want to learn to be gluten intolerant, see below (second degree!)