Questions about how to survive a lifelong commitment to a gluten-free diet are valid; especially when it is a new venture. Focusing on the "avoid" list is daunting to say the least. A simpler path is available. The National Foundation for Celiac Awareness, or NFCA, offers a wealth of information about the gluten-free lifestyle. Following five basic recommendations from the NFCA Survival Guide will help answer most "survival" questions.
Know Gluten
Understanding how gluten affects health is critical. Gluten is a protein found in all forms of wheat, barley and rye products. It triggers an immune response in gluten-sensitive individuals which attacks the villi of the small intestine. Eating any amount of gluten will cause damage. The damaged villi are unable to absorb nutrients into the bloodstream. This may lead to malnutrition and other health problems such as diabetes, osteoporosis and cancer. Managing the problem well involves working closely with a physician to get your body back on track. Contacting a registered dietitian who routinely counsels gluten-sensitive individuals is also a good idea.
Read Labels
Identifying gluten sources on food and product labels is an important skill to develop from the beginning. Wheat, barley and rye have many derivatives, examples include: bulgur, spelt, malt, graham and triticale. Some nutritional supplements, cosmetics and medications contain hidden sources of gluten. Gluten may be listed as modified food starch, seasonings, "imitation" anything and hydrolyzed protein. The NFCA and the Celiac Disease Foundation provide online access to retail product lists and medications containing questionable ingredients. Always keep a personal list of acceptable products handy when shopping and alert the pharmacist filling prescriptions of your gluten sensitivity.
Explore Options
The marketplace continues to expand gluten-free offerings as the demand for new options increases. Many mainstream retail stores are devoting entire grocery sections to gluten-free products. Breads, pasta, cookies, cakes and pizza are available. Freezer items include breaded fish, ravioli and breakfast rolls. Whole-food stores are another valuable shopping option. In addition to gluten-free products, these stores often stock products from organic, gluten-free vendors. The NFCA website contains a list of 55 online gluten-free products vendors.
Cook Again
Many family meal favorites can be made into tasty, gluten-free versions. Research local libraries and bookstores for cookbooks. Online cooking blogs recap experience and offer advice with recipe modification. Consider joining a local celiac disease support group. Some groups offer cooking classes and opportunities to sample products from gluten-free vendors. Support groups are also a good place to learn about local restaurants that are gluten-free friendly when you need a break from the kitchen. A list of national restaurant chains with gluten-free options is available in the NFCA Survival Guide.
Educate Others
The issue of cross-contamination with gluten is the most important consideration for survival. Educate family, friends, co-workers and restaurant owners about the need to separate gluten-free items from other items in the food preparation area. Utensils, pots, pans toasters and surfaces should be thoroughly washed. Consider designating one area of the kitchen as gluten-free. Be positive and patient because establishing lasting habits takes time.
References
- National Foundation for Celiac Awareness; Celiac Disease Survival Guide
- "Today's Dietitian"; Gluten-Free Blogs Are Hot; Sharon Palmer, R.D.; May 2010.
- "Gluten-Free Diet"; Shelly Case, B.Sc., R.D.; 2010.
- Mayo Clinic: Gluten-Free Diet
