If you are about to begin a gluten-free diet, you were probably diagnosed with a gluten allergy or intolerance. The Mayo Clinic defines gluten as a protein found in most grains, such as wheat, barley and rye. Many people are unable to digest or process this protein, and it causes damage to the intestinal tract. In fact, the University of Maryland Medical Center claims that as many as one in 133 people have a gluten allergy (also known as celiac disease), but the symptoms are often misdiagnosed. Before beginning a gluten-free diet, there are a few things you should do to ensure your success.
Starting a Gluten-free Diet
Step 1
Get in the habit of reading labels. The only way to be sure you are not consuming foods that contain gluten is to check the ingredients listing on the label.
Step 2
Learn the names of foods and grains that contain gluten. Gluten will not often read as "gluten" on the label. Instead, it will be in wheat flour, barley, malt, or a number of other grains or flours containing gluten.
Step 3
Become familiar with the "gluten-free" section at your grocery or health food store. There are many foods that are now made gluten free, such as pasta, breads and even pizza dough.
Step 4
Invest in one or two gluten-free cookbooks. When you start a gluten-free diet, the limits on your food selections can seem overwhelming. Gluten-free cookbooks can help you become aware that your meals do not have to be the same day in and day out. A gluten-free cookbook can show you, for example, how to substitute corn meal for bread crumbs, along with many other exchanges.
Tips and Warnings
- Some people that can't tolerate gluten also can not tolerate oats. Try oats by eating no more than 1/2 cup a day, and write down any adverse symptoms you may experience from them.
- Don't overcompensate the fact that you are not eating gluten by eating foods higher in fat and sugar. Sugary foods, such as candy, are often gluten free, which makes you feel like you are having a special treat.
Things You'll Need
- List of foods that contain gluten
- Cookbooks dedicated to "gluten-free" cooking
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