Gluten is a protein found in rye, wheat and barley, as well as derivatives of those grains. A celiac disease diagnosis is a common reason for transitioning to a gluten-free diet. Because so many products include the gluten-containing grains, the dietary change takes effort and careful planning, particularly when eating away from home. Gluten-free versions of many products are growing in popularity, making it easier to find food that fits into a gluten-free lifestyle.
Step 1
Clean out your pantry and refrigerator, eliminating all items that contain gluten if the entire family is going gluten-free. If only one person is eliminating gluten, separate the gluten-free foods from everything else. Designate a particular area for the gluten-free products.
Step 2
Purchase separate gluten-free kitchen utensils and toaster if only part of the family is going gluten-free. The Gluten Intolerance Group emphasizes the need to keep bread crumbs and other gluten-containing crumbs out of butter and other condiments.
Step 3
Eat fresh fruits, vegetables, meat and gluten-free grains, such as quinoa and rice. Gradually add other gluten-free foods to your diet for variety.
Step 4
Track your food consumption in a diet journal. The Gluten Intolerance Group recommends writing down how each food makes you feel and how they taste as a reference for future meal planning.
Step 5
Read labels at the grocery store to identify products that are gluten-free. Write a list of your favorite gluten-free products to keep handy for shopping purposes.
Step 6
Pack your own gluten-free food when you venture outside the home. Keep snacks on hand if you're running errands or visiting friends. Bring your own gluten-free dish to share at a potluck or other social setting that involves food.
Step 7
Request a gluten-free menu at restaurants. Discuss your special needs with your server or the chef to ensure that no gluten-containing foods touch your food.
Step 8
Experiment with combining various gluten-free foods to create your own recipes. Search for gluten-free recipes or cookbooks for new food ideas.
Tips and Warnings
- Seek support from friends and family. Look for a local support group if you struggle with the transition to a gluten-free diet.
Member Comments