This post is to help you in that direction: how to go gluten free.
To make it simple: Gluten is a protein found in wheat, rye, barley and usually oats (due to cross contamination).
Gluten is found in a lot of foods, but not in everything as it may seem at first.
To get started, do not cut out gluten 'cold turkey'. This is harmful to your body. What I did with my daughter Rachel, was to give myself time to learn about Celiac and gluten over the course of two months while cutting different foods out of her diet (and adding new ones in). This was easier on her body while making it less stressful on myself.
1. Cut out the obvious: bread, noodles, crackers, etc, the things you know that have wheat, rye, or barley.
2. Next, start learning the different terms containing gluten on an ingredient label. There is a great list on Celiac.com which will be helpful to you. It's overwhelming at first, but after a month of grocery shopping with that list in hand and reading labels, it will start to come together in your mind. On the positive side, there is also a safe ingredients list, which is much longer than the list of 'no-no's'. Learn what you can eat and the wide world of grains that do not contain gluten.
3. As you start to learn where gluten is hidden, eat more 'whole' foods like fresh veggies, fresh fruits, fresh meat. Make salads. Look for 'Gluten Free' on the front of boxes, bread mixes, etc and purchase those. Yes, it is expensive. The first few months are going to be the most expensive until you learn the ins and outs of gluten free cooking. So go easy on yourself and spend the extra cash so that you have something good for you to eat. Especially those bread mixes and flour mixes. You can learn to make those from scratch later.
4. As you progress in your diet, cutting things out and adding new foods in, be sure that you are getting enough fiber and other nutrients and vitamins. This is very important. The gluten free diet, though it may seem healthy at first, is challenging. Whole wheat has many nutrients and vitamins as well as fiber. Most gluten free flours do not. In our house we use alot of whole and ground flax seed. I also make sure Rachel eats oatmeal (for fiber), eggs (for protein) and takes a vitamin everyday. Soon you will find what works for you.
5. Read a book about Celiac Disease (if you have Celiac) or a book about gluten free living. For Celiac I recommend this one:
For gluten free living you could try this book:
I've heard good things about this one:
There are a lot of resources out there for you whatever category you fall into. You do have to be careful, and make sure that what you are reading is trustworthy. You'll find a list of links to professional websites who specialize in giving out good info about Celiac Disease on the right hand side of this blog.
5. Learn about cross contamination in your kitchen, in restaurants, and elsewhere.
6. If you are going to make your own bread, you need to decide if you are going to purchase a bread machine or a heavy-duty mixer. Reasons? It is impossible to knead gluten free dough. It is the consistency of mashed potatos and sometimes muffin batter. I have heard good things about using a KitchenAid Hand Held Mixer for GF bread. You'll need to purchase either the 7 or 9 speed to have the sufficient motor power it takes to mix and knead your GF bread dough.
7. Purchase some good gluten free cookbooks. Bette Hagman books are a good start.
8. Sign up for some e-newsletters. About.com and Glutenfree.com have some good weekly ones that are very informative.
9. Experiment with different recipes. Use those recipe books you purchased or checked out at the library. Go online to various gluten free cooking websites. There are some good ones on the left hand side of this blog.
10. Join a support group in your area. Swap recipes, ideas, hints.
11. Learn about how to order at a restaurant.
12. Don't be ashamed of your diet. You are not the only one going gluten free. People are becoming more aware of gluten and becoming gluten free. Talk to your family and friends about it and let them know how they can help you. Cook them a gluten free meal sometime.
13. Don't give up! It's a lot of work at first, the learning curve is steep, but you can persevere!
14. Stay up-to-date on information. Always read food labels, since these do change without warning. Read your newsletters, scan articles in magazines and newspapers, ask questions and keep researching - but in a more relaxed manner than you did when you first started your new diet.
Hope all that helps. If I've left anything out, please let me know with a comment!
Sources:
Mayo Clinic
Celiac.com
Celiac.org
About.com
5. Read a book about Celiac Disease (if you have Celiac) or a book about gluten free living. For Celiac I recommend this one:
For gluten free living you could try this book:
I've heard good things about this one:
There are a lot of resources out there for you whatever category you fall into. You do have to be careful, and make sure that what you are reading is trustworthy. You'll find a list of links to professional websites who specialize in giving out good info about Celiac Disease on the right hand side of this blog.
5. Learn about cross contamination in your kitchen, in restaurants, and elsewhere.
6. If you are going to make your own bread, you need to decide if you are going to purchase a bread machine or a heavy-duty mixer. Reasons? It is impossible to knead gluten free dough. It is the consistency of mashed potatos and sometimes muffin batter. I have heard good things about using a KitchenAid Hand Held Mixer for GF bread. You'll need to purchase either the 7 or 9 speed to have the sufficient motor power it takes to mix and knead your GF bread dough.
7. Purchase some good gluten free cookbooks. Bette Hagman books are a good start.
8. Sign up for some e-newsletters. About.com and Glutenfree.com have some good weekly ones that are very informative.
9. Experiment with different recipes. Use those recipe books you purchased or checked out at the library. Go online to various gluten free cooking websites. There are some good ones on the left hand side of this blog.
10. Join a support group in your area. Swap recipes, ideas, hints.
11. Learn about how to order at a restaurant.
12. Don't be ashamed of your diet. You are not the only one going gluten free. People are becoming more aware of gluten and becoming gluten free. Talk to your family and friends about it and let them know how they can help you. Cook them a gluten free meal sometime.
13. Don't give up! It's a lot of work at first, the learning curve is steep, but you can persevere!
14. Stay up-to-date on information. Always read food labels, since these do change without warning. Read your newsletters, scan articles in magazines and newspapers, ask questions and keep researching - but in a more relaxed manner than you did when you first started your new diet.
Hope all that helps. If I've left anything out, please let me know with a comment!
Sources:
Mayo Clinic
Celiac.com
Celiac.org
About.com
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