A Beginner's Guide to Going Gluten Free

Today I am sharing a beginner's guide to adopting a gluten free diet.

Let me start by saying that putting together this gluten free guide has been a labor of love for me. For my family, eating gluten free is not a choice, it's a necessity. In the ten plus years since adopting a gluten free diet, I have learned SO much about eating gluten free - from cooking and baking for my family, to eating out at restaurants, being prepared for travel, and of course figuring out the best gluten free products out there.

This guide is for anyone who is beginning a gluten free diet for the first time. It's for those of you that might choose to eat gluten free by choice, but especially those who need to eliminate gluten due to an intolerance, autoimmune disease such as celiac, or any other health concern. It's also for family members of those who need to eat gluten free, because it really does affect the whole family.

It's not an easy feat to just stop eating gluten in this world we live in. It can be overwhelming. In this guide I am going to share my best tips for adopting a gluten free diet.

I have experience as an individual with celiac disease (I was diagnosed at age 30) and as a mother of a young daughter who also has celiac. My sister is gluten intolerant, and my brother was just recently diagnosed with celiac as well. It was his diagnosis that really inspired me to write this post.

I truly hope you find it helpful. Here is my beginner's guide to going gluten free.

*Disclaimer: I am not a doctor, and I am not giving medical advice. This is information based solely on my own experience. Please seek advice from a medical professional if needed.

A Beginner's Guide to Going Gluten Free

Here are the basics to get you started.

What is gluten?

Gluten is the name for the proteins found in wheat, rye, barley and triticale. It helps food maintain it's shape. It's most commonly found in foods containing flour - such as breads, pasta, and baked goods, but it can be found in many other foods as well.

Why eat gluten free?

Some people choose to eat gluten free because they find that they feel better avoiding gluten. Many others, however, have to eat gluten free due to an autoimmune disease called celiac disease. If you have celiac disease, eating gluten causes an immune response that attacks your small intestine. This can lead to serious long-term health effects. The only treatment is following a strict gluten free diet.

There are also people who have non-celiac gluten sensitivity, meaning that when they ingest gluten they might experience discomfort such as gas, bloating, or other intestinal issues, among other symptoms.

There are also other health conditions for which eating gluten free may help alleviate symptoms.

How do I start adopting a gluten free diet?

If you've been diagnosed with celiac disease, or have been told you need to adopt a gluten free diet, there is a lot to think about. Considering most of us eat 3 meals a day, plus snacks, this is something you will most likely need to think about every day.

Below I will share the steps I took when learning I had celiac disease over ten years ago. I was in my 30s and I was shocked, overwhelmed and really uneducated on what I needed to do to begin eating gluten free. Here are the steps I'd take based on what I learned.

My Top Tips for Beginning a Gluten Free Diet

Step #1: Evaluate what you have in your kitchen right now.

If it has wheat flour (or rye, barley or triticale - though these are not as common), then it sadly has to go. These might include things such as bread, bagels, pizza crust, pasta, baked goods or baking mixes, bars, crackers, cereal, flour, beer, and other things. Slowly look through your fridge, cupboard and pantry and remove these items. Don't worry - you can replace most of it soon.

Step #2: Read the labels.

Once you've completed step 1, you'll probably have removed many of the gluten offenders. Now is the time to look closely at labels on items such as salad dressings, sauces, dips, bars and other foods. Some foods will be labeled gluten free, and that is always super helpful. But for those that are not, you'll need to read the label. This article from the Celiac Disease Foundation explains how to read a label and look for hidden signs of gluten. It also explains that 'wheat free' does not necessarily mean gluten free.

Step #3: Don't despair.

It might seem very bleak when you realize what you can no longer eat. I definitely felt that way. However, there are so many foods that are naturally gluten free - such as fruits and vegetables, meat, beans, nuts and seeds, and most dairy products. There are also so many accessible gluten free products out there that are really quite good - from pastas, to pizza crust to breads, cereals and baked goods. It may take work, but I promise you'll find replacements you'll enjoy.

Step #4: Look for gluten free replacement products.

There are so many gluten free products out there - way more than when I was first diagnosed. They are often made with alternative flours such as rice, corn or almond flour (to name a few), or they might be free of any grain. There are so many things that are naturally gluten free, as I mentioned above, and you can most likely find a replacement for whatever you are looking for either in your grocery store or online. It may take a little time to get used to a different texture in things like bread or pizza crust, but you'll adjust over time, I promise.

Step #5: Seek guidance from a nutritionist or dietician who specializes in the gluten free diet.

I did this right away when I was told that I needed to eat gluten free and it was extremely helpful. A dietician or nutritionist who is trained in the gluten free diet can help you to evaluate your current diet, help you with replacements, and help you to be sure you are eating a balanced diet once going gluten free.

Step #6: Always be prepared.

This may sound dramatic, but I never leave my house without snacks. You never know where you'll be when hunger strikes, and you never know what your options will be. This is especially important for travel, which I'll talk about below. Check out my favorite gluten free snacks for some ideas.

Step #7: Plan ahead for travel and social events.

I find travel and social events to be the most challenging - for myself and for my seven year old daughter. You're often at the mercy of the venue if you're attending a party or an event like a wedding. And when you travel you are at the mercy of the restaurants or stores that are available. My biggest piece of advice is to research and plan ahead.

I always research food options before we travel. I find the site and app 'Find Me Gluten Free' to be very helpful. I'll also read blog posts or check out Yelp for gluten free restaurant suggestions.

Don't be shy about advocating for yourself at a social event or party. If you can, ask your host what will be served so you know ahead of time what you will be able to eat. Many times restaurants and other venues can accommodate with advanced notice. They may be able to do a gluten free pasta, or even offer bread or a dessert option. Just ask, you never know.

If you are attending a social event at someone's home, definitely reach out and ask what will be served. I like to offer to bring a gluten free dessert so that my host doesn't need to worry about my dietary restrictions, and so that I can have dessert too.

Step #8: Speak up.

As I mentioned above, don't be afraid to advocate for yourself. Ask about gluten free options. Double check if salad dressings or other sauces are gluten free. Send things back if you are unsure. If you have celiac disease, this is especially important.

You will also need to consider if your food is being made in a way that avoids cross-contamination - meaning your gluten free bread wasn't toasted in a toaster full of gluten-laden crumbs or your french fries weren't fried with other fried foods that contain gluten. It was hard for me to do this at first, but now it is just a part of eating outside my home.

Where can I find out more about going gluten free?

The Celiac Disease Foundation is one of many online resources where you can find more information. If you have been diagnosed with celiac, this will be a helpful resource for you.

In Closing

I could write for days about living a gluten free lifestyle - from how we cook at home, to how I manage having a child with celiac, to the best gluten free recipes. But I hope that if you are at the beginning of your journey, this guide is helpful to you.

Check out some of my other gluten free resources here on the blog: my guide to gluten free baking, the best gluten free snacks, and easy gluten free freezer meals.

If you have other questions please leave me a comment below, I'd be happy to answer them. You can also message me over on Instagram @thelifestylenotes. I'd also love it if you shared this post with anyone who might benefit from it.

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