Nearly one in every 133 Americans has celiac disease, an autoimmune disorder that launches an attack when the person eats gluten from wheat, rye or barley plants. Some parents opt for a gluten-free diet for their children with autism or other developmental disabilities, and still other individuals have gluten sensitivity. While it can be challenging to maintain a gluten-free diet onboard a cruise ship, a little education and preparation can pave the way for you to have a successful vacation.
Entrees and Side Dishes
A successful gluten-free diet begins with a positive attitude about the many food options that are gluten-free. Four major food groups, including vegetables, dairy products, fruits and protein foods, are gluten-free in their natural state. As you pass along the buffet line for a cruise ship meal, select poultry, meat or fish servings that are minimally processed, and avoid those with breading or sauces. Milk is gluten-free, but some forms of cheese are not. Most commercial cereals, pastas, breads and other baked goods are made with gluten-containing flours, such as wheat, rye or barley. However, you can enjoy gluten-free brown or white rice, quinoa, potatoes, yams and hominy, as well as gluten-free forms of pasta.
Desserts
Many delicious desserts are gluten-free, including most types of gelatin, custard, junket, sherbet and yogurt. When in doubt, ask your server to verify that a particular product does not contain any type of gluten-based additive.
Snacks
When it's snack time, look for produce that's as close as possible to its natural state. Frozen, canned or dried fruits and vegetables are generally gluten-free, but some may incorporate stabilizers, thickeners or preservatives that contain gluten. Other healthy gluten-free options include nuts, seeds, popcorn, tapioca and aged hard cheeses, including Edam, cheddar, Swiss and parmesan. You can safely eat pure cornmeal tortillas and chips, rice wafers and potato chips.
Beverages
Milk, coffee, tea, hot cocoa, fruit juices and all forms of fresh or bubbly water are gluten-free. Many nut beverages, such as almond milk, are gluten-free, but others are not. Carbonated soda is typically gluten-free, except for root beer. MayoClinic.com says wine, distilled liquors, cider and spirits are safe for those on a gluten-free diet. However, most commercially produced beer contains a significant amount of gluten.
Diet Tips
The cruise-ship industry prides itself on a level of service that accommodates the needs of its guests. Prior to your departure date, contact the cruise line to communicate your need for a gluten-free diet and find out what type of assistance you can expect once you are aboard the ship.
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