This Food Is Just Right!

                      In The Spirit of Goldilocks "This Food is Just Right"

So, you've gotten a Celiac diagnosis or a gluten sensitivity diagnosis or you suspect you have an issue with gluten and now you're ready to take action!  What the heck do you eat now? Gluten seems to be in everything!!

Well although this is true, gluten is in many things.  Things you would never even guess.  Things like the glue on the back of stamps!  What?!  

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye) and spelt. 

There are many things gluten is not in, like what you may ask? 

Well for one it's not in fresh produce, fresh veggies, fresh fruit, nuts in their natural form, beans, seeds, fresh eggs, potatoes (check label on frozen brands as some contain wheat), unprocessed meat and fish, cheeses (except for some brands of shredded cheese that use wheat as a declumping agent) always check labels.  Cabot Creamery is a company out of Vermont that is said to make all gluten free cheeses.  I've had them and they are delicious.  Yogurts (again check some labels because some companies do have wheat in their yogurt) why this is necessary is beyond me... check out some brands such as Fage, Stoneyfield, Greek Gods and some of Yoplait.  Many yogurts also contain a lot of sugar so be careful because an already upset digestive system can get very aggravated with too much sugar.  If you are looking for the probiotic aspect of it do the greek yogurt it has way less sugar it's a great source of protein and just all around healthy. 

If you have dairy issues as many of us do then you may want to try some brands as So Delicious that offer a gluten free coconut yogurt, Very tasty.  Oh, they also make some pretty tasty milk alternatives.    If coconut is not your thing for any number of reasons and you need your probiotics (which i can say with almost a certainty more than likely you do) try taking a probiotic supplement.  They work wonders! 

Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps us who have  celiac disease and or gluten issues to control our signs and symptoms and prevent complications now and in the future.

Now, at first following a gluten-free diet may be frustrating and you may feel like you have nothing to eat. With time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.  Give yourself time to adjust to different tastes and textures.  Eventually your body will recognize how good these foods are for you and you will develop a taste for them.  Your body will even begin to crave these foods when it finds the good vitamins and minerals it is receiving from them.

Grains and Starches can be part of a gluten-free diet:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean) (personally i avoid soy because of its tendancy to mess with your hormones)
• Hominy (corn)
• Millet
• Quinoa- (great source of protein) 
• Rice  (best to eat brown and jasmin because of the b-vitamins and lower starch content as opposed to white)
• Sorghum
• Tapioca
• Teff

Always avoid any and all food and drinks that may contain:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat
• Bulgur

• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt

Avoid unless labeled 'gluten-free':

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

If you accidentally eat a product that contains gluten, you may experience some abdominal pain and diarrhea and or constipation.  Some experience no signs or symptoms after eating gluten, but this does not mean it's not damaging their small intestines. Even trace amounts of gluten in your diet could be damaging, whether or not they cause signs or symptoms. 

Another thing to keep in mind is that more than likely the damage to your body from gluten containing foods has been happening for years.  Give the new diet time to work and your body time to adjust. There is damage that is trying to heal,  this healing process does not occur over night and may not even happen in a few weeks or months time.  Some intestinal damage can take up to two years to heal. Don't despair though, that does not mean that you won't start to feel some relief right away.  

Many are able to stop their antacids soon after starting a gluten-free diet and others it may take some time.  Please be careful when taking antacids because many block the b vitamins that we so desperately need.  That being said never stop taking any medication without consulting your physician first.    

Read the Label:

Start at the package label. Some manufacturers state that the item is gluten-free, usually on the front of the container or near the ingredients list.  I like to make sure there is a Certified Gluten Free Label. Read the ingredients. Modified food starch is one ingredient that might indicate that gluten is in the product, but not always.  The starch, many times, can be derived from wheat but this can also be derived from corn.  Many times the label in parantheses next to modified food starch will say but not always.  If there is ANY doubt whatsoever contact the manufacturer for more information.

Call the Company:

If I'm not sure about the safety of a brand, I call the number listed on the package and ask. At times you may have to leave contact information and wait for a representative to call back. Most of the time, they are able to tell you if the item is gluten-free. Fortunately, if it isn't, many other choices are available.  You may also email many manufacturers.  I have done this on many an occasion and they are pretty good at getting back to you in a timely manner.  

Also, if in doubt while at the store in the middle of an aisle.  Google the item.  This has also been very useful for me.

Risks:

Not getting enough vitamins
Eating a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Many grains are enriched with vitamins. If you avoid grains with a gluten-free diet you may be eating fewer of these enriched products. Ask your dietitian, physician or homeopath to review your diet to see that you're getting enough of these key nutrients:

• Iron
• Calcium
• Fiber
• Thiamin
• Riboflavin
• Niacin
• Folate
• B Vitamins
• Iodine

What brands can you trust? That's coming next.....