Gluten Free diet
abungay
Posts: 85 Member
Hi all, I am new to the gluten free world. My doctor finally admitted that I have a gluten sensitivity, and have to continue to stay away from gluten free food. Anyone have any tips to help make this transition a little less overwhelming?
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It can feel like a loss. But look at it as an opportunity to explore all the other foods out there, and to cook more from scratch. There's only gluten in wheat - probably one of the staples in your diet, but there are so many other foods - rye and barley, and you're most likely not eating lots of those anyway. Unless you are celiac, you shouldn't have to go to extreme measaures to avoid gluten (contaminations). "Gluten free" products are usually bad tasting and expensive, so I would just avoid those.1
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Welcome! I went gf five years ago because of a sensitivity as well. It truly is overwhelming. Gluten seems to be in every damn thing you find in the grocery store – – even things that are not overly processed. Here are a few suggestions I would make:
Understand that depending on how sensitive you are, or how sensitive you continue to become, you need to be very wary about eating out, eating at potlucks, eating at other peoples houses. Just keep your eyes open for how you react after you eat in these places. I've had to quit eating at potlucks because even when people have the best of intentions, they don't actually make things gluten-free, or they use gluten contaminated cutting boards knives containers when they process and serve the foods.
Consider making some changes in your kitchen. At a minimum, get rid of your old cutting board and get a new one. That is probably the worst place to get yourself contaminated. Then, consider replacing some of your cookware. Or, at least scrub the crap out of it with scotch bright and Bon Ami to remove any remaining gluten cooked on to the pots and pans.
If gas and the trots are part of your reaction, be cautious about the ingredients in gluten free foods you buy already made. A lot of the gums that are used can give you those responses. I have had to give up The few premade gluten-free things that I was buying like occasional bread and mixes because xanthan gum does not agree with me anymore.
Get some good cookbooks and blogs on your radar. And be sure they are recent. There have been a lot of jumps forward in how we make gluten-free food at home that of been very helpful. The older cookbooks were great in their time, but the newer ones are much better. There are a couple I have found most excellent. Whole Life Nutrition and the cookbooks of Ali Segersten and Tom Malterre come out of Tom's profound celiac disease and the dietary challenges of several of their children. Tom has a masters in nutrition and advises people with all sorts of their own dietary challenges. Ali has a degree in nutrition and writes their cookbooks and teaches classes. Her piecrust recipe is the best one I have run across yet.
My very favorite advocates for great GF foods are Gluten Free Girl and the Chef--Shawna and Daniel Ahern. Shawna is profoundly celiac and Daniel is a professional chef. Together they have created amazing cookbooks, and Shawna has written an amazing blog. They focus on really good food, and their baked goods recipes are weight-based rather than measurement based like professional bakers do, and they come out so darn good! Their bread recipes and biscuit recipe are a couple of my favorites. They have suggestions for making your own gluten-free baking mixes, and they use psyllium husks instead of gums to make their baked goods hold together. Their last two cookbooks are real winners.
Both of these people's blogs and cookbooks are filled with good information about avoiding gluten in various things you buy, but also be sure to check out the celiac disease foundation website. They have lots of good background information and direct you to all sorts of great information that is legitimate.
Start reading labels. As you have already discovered, gluten lurks in even the most innocent looking foods. Don't beat up on yourself when you make a mistake. You will do it often! Also be cautious about labels of products that claim they are gluten-free unless they are certified by the celiac foundation. Tragically, many things labeled gluten-free really aren't. I love the gluten-free stuff at Trader Joe's, but a lot of it has been tested out to be contaminated. But, try those things out and see how they affect you. Sometimes a sensitivity still allow you to eat these things. I do great with their little premade square pizza flatbreads- – great little pizzas on the grill! – – But not with some of their other gluten-free products.
And finally, keep your mind open to incredibly odd ball sources of contamination. I was getting glutened this last year and couldn't figure out what was happening. Then I realized that in the morning, while my coffee was perking, I would go and let my chickens out and throw them a little bit of scratch. I finally figured out that the scratch had wheat in it, and I was coming in and making my breakfast with contaminated hands. Oy.
Hang in there. You will get it. And you will find satisfaction in what you can do to keep yourself healthy and eating good foods. Blessings.3 -
I have been doing this for a little over a year, and it is hard. ALWAYS READ THE LABELS!!! Not just the ingredient list but also the allergen warnings. Do not rush when going to the store like I did Monday and bought almonds prepossessed on machinery that also processes wheat how dumb am I? Check and double check and never get to comfortable because those labels can change. Meat, vegetables and fruits are always a good choice but some of the cheaper meats (store brands or frozen) will be injected with broth and will make you sick (Looking at you Walmart).
Always be prepared when going out have snacks in your bag, pack a lunch etc. People do have the best intentions when they know you are gluten free but unless their kitchen is 100% GF there is a chance of cross contamination. I had a big blow out with my mother because I finally told her I will bring my own food to family gatherings because the risk is to high I can't afford to be sick for two weeks after only being clear for two or three days.
Also give yourself time to heal. Try to stay away from the GF foods until you start to feel better. I guess eat "clean"
So prepare and do your research. Celiac.com has a lot of good information and Gluten Dude is my favorite blog.
Good Luck! If you would like to friend me I can answer questions you may have.0 -
Thanks guys I will look into these resourses tonight. I officially went gluten free two weeks ago. My boyfriend and I went to the mall to do some summer shopping and I had to bring my own lunch which sucked but I didn't get sick which allowed me to stay shopping.
I am really craving chicken nuggets today and I think I will try to make my own, which will be healthier than store bought processed ones anyway.0 -
Totally awesome chicken nugget recipe in one of the Gluten Free Girl cookbooks!0
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I actually successfully made gluten free wonton wrappers the other week, and made my gluten free friend her first dumplings in over 2 years. I was really pleased with how they turned out. I'll look up the recipe if anyone's keen.1
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Apple gate has some pretty good gf chicken nuggets and chicken fingers.3
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Potatoes, Rice, Tapioca, Corn, Soy, Beans, Sorghum.,Quinoa, Millet, Buckwheat groats (also known as kasha)
Arrowroot, Amaranth, Teff, Flax, Chia, Yucca, Nut flours
http://blog.myfitnesspal.com/tag/gluten-free/
http://thebigmansworld.com/2015/11/27/4-ingredient-flourless-sweet-potato-brownies-paleo-vegan-gluten-free/0 -
Glutenfreeonashoestring.com is my go-to for GF baking. My daughter and husband have Celiac, so I cook GF most of the time.3
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I don't eat wheat, it gives me migraines, but I'm not impacted by the cross contamination of things touching or things being processed in the same factory usually, so for me I don't have to be crazy strict.
Be aware of sauces (like soy or cheese especially) and soups as they frequently have wheat as a filler ingredient or thickening agent. Always read the labels and look for the allergy warnings.
I love Udi's bread and Tinkyada rice pastas. I make my cheesecake crust with almond flour instead of graham cracker - creates an amazing toasted nut flavor. Crunchmaster chips. Tate cookies - just watch the label, not all of them are gluten free, but the gf ginger zingers are fantastic. Horizon mac & cheese, but they also make organic, so watch the labels. Buckwheat and rice noodles can be found in the asian section of the grocery even if they don't have a gluten free section. A lot of restaurants are starting to carry gluten free stuff too - Olive Garden, Carabas, and Noodles & Co all have really yummy gf pasta.
I avoid Annie's gluten-free stuff because it give me migraines, not sure if it is just too cross contaminated for me to tolerate or if there is another ingredient that is a trigger.0 -
fitoverfortymom wrote: »Glutenfreeonashoestring.com is my go-to for GF baking. My daughter and husband have Celiac, so I cook GF most of the time.
This.
It's only as overwhelming as you let it be, but it does take a bit longer to read every ingredient list at the grocery store. Tonight I am going to make a cake for work tomorrow and maybe a Yorkshire pudding while I have the oven on.0 -
Are you diagnosed celiac (i.e. allergic) or intolerant (e.g. IBS type symptoms)? I only ask because after celiac was ruled out for me and I saw a dietician for IBS, I realised it was probably the fructans in the wheat rather than the gluten itself causing symptoms and am doing much better on a low FODMAP plan - you follow an elimination diet initially then test different groups of foods to determine individual tolerance levels - worth looking into if going gluten-free doesn't resolve your symptoms.1
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My bf is celiac and after witnessing him in a lot of pain and very ill after accidentally having gluten Iv gone gf also. I don't want to be cooking different things all the time, plus I feel bad eating stuff like pizza in front of him.
Anything with labels on usually has gluten in. It's not as bad to go without as you think.
I just googled lots and found sites that have massive lists of foods to eat.
Plus side is I'm never bloated anymore and Iv lost weight and I wasn't the one with celiac!0 -
I am celiac so I'm absolutely gluten free, but I am also on a low FODMAP diet.
Gluten free: (1) I found that I need to stay away from the cheaper gf products, but Three Bakers has a very tasty bread - pricy but worth having a loaf in the freezer. Rice noodles make good spaghetti, but make your own sauce. (3) Beware "mixed" spices - some have a tad of fine grain wheat to keep the spices from sticking together. Use the individual spices instead. (4) Tofu, corn starch, and "Thickit " (available at a health supply store), work great to make liquids creamy or thicker. (5) Watch out for soaps, shampoo, and makeup - gluten is a common ingredients and enuf Tobe a problem for people with celiac.
Learn to cook tofu. Press the water out and then you can marinate in anything (that's gf). I like to BBQ tofu marinated in fresh OJ and pineapple juice. My carnivorous husband keeps stealing mine so I always make a double recipe.
Miso soup is also tasty and quick for breakfast. I cook the tofu, celery, mushrooms, and other goodies the night before; in the morning I add red miso paste to boiling water, add the goodies from the night before,and I'm out the door. I found all the ingredients at Albertsons, but an Asian market is cheaper. There is instant miso but I think it's disgusting.0 -
I could chat with you all day about gluten free ideas. I have a wheat allergy and have been eating primarily gluten free for over 7 years now. I've tried just about ever brand on the market, some taste like cardboard and other brands are amazing. Where do you live? I'm in the US. I don't buy a lot of processed foods anymore though, I make a lot of things from scratch instead, just because I found that gluten free is not lower in calorie at all.
My 2 year old son has been getting a rash on his face so we've cut wheat out of his diet now too and for some reason it seems challenging all over again. Lol
I have an awesome chicken nugget recipe I can share with you. It's basically egg whites, ground chicken, sweet potato and parmesan cheese. I'm going to send you a friend request and maybe we can swap recipes.
Another thing we do often is make spaghetti and meatballs but instead of pasta we use spaghetti squash.0 -
I am two weeks into a gluten free diet as well! Turns out I am intolerant, I have had horrible headaches and IBS for a couple of years now that I knew could maybe be because of gluten but was too stubborn to give it up. I was feeling so awful a few weeks ago I decided to try cutting it and low and behold I have been feeling so much better since. I am almost two weeks free of stomach and headaches and I have so much more energy. I really like rice crackers for a snack, you get that crunchy sensation without the wheat. Also I like doing lettuce wraps instead of sandwiches. Get some romaine and your favorite sandwich filling and go at it. We made BLTA's that way the other night and they were so good, just fold it up like a taco and nibble away. Breakfast is the hardest for me because English muffins were always my go to, I tried the Udi's bagels but belch, they are so hard and bland. I have a recipe for a zucchini banana muffin I am going to try out using Almond and Coconut flour, hopefully they will be moist, not hard as rocks, LOL.1
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Also be aware that in the US at least barley and rye are not considered common allergens and often won't be listed specifically in the ingredients list. If it doesn't say gluten free on the package even if the ingredients appear gf I will usually go to the manufacturer's website and they will usually say if the food is gf. I find barley extract for flavoring in meats is one of the main issues for me.0
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To add onto the conversation, has anyone been absolutely shocked to find gluten in something they weren't expecting to find gluten in? For example, I had no idea that the pre-made spice flavor packages (I.E. McCormick fajita seasoning) would have gluten until I happened to see a spice flavor package in the gluten free aisle at the grocery store with big bold "gluten free fajita seasoning" written on the packaging!
Another example of a place I wasn't expecting to find gluten was in imitation crab meat. I just happened to give the ingredient list a glance and was shocked to see wheat flour on the list.
Anyone else have any surprises to share? As someone only a year or so into this lifestyle, I find that I still have reactions sometimes and cannot target the culprit.0 -
The oddest glutening my partner's ever had was a cup os raspberry tea... with barley in it. We figured we must have messedup something in the dinner, and almost didn't think to check the tea! Sneaky.0
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Sofchak: sushi, sushi, sushi.0
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To add onto the conversation, has anyone been absolutely shocked to find gluten in something they weren't expecting to find gluten in? For example, I had no idea that the pre-made spice flavor packages (I.E. McCormick fajita seasoning) would have gluten until I happened to see a spice flavor package in the gluten free aisle at the grocery store with big bold "gluten free fajita seasoning" written on the packaging!
Another example of a place I wasn't expecting to find gluten was in imitation crab meat. I just happened to give the ingredient list a glance and was shocked to see wheat flour on the list.
Anyone else have any surprises to share? As someone only a year or so into this lifestyle, I find that I still have reactions sometimes and cannot target the culprit.
Worchestershire sauce, soy sauce, Pringles, Twizzlers.0 -
To add onto the conversation, has anyone been absolutely shocked to find gluten in something they weren't expecting to find gluten in?
1. oil - I started reacting to ALL my oils, and couldn't figure out what was going on. Turned out, the oil company processed cold pressed wheat germ oil on the same lines and it was cross contaminating the other oils (they have since stopped, and I can now tolerate the oils, thankfully).
2. Tea - some herbal teas had barley or gluten contaminated oats as ingredients.
3. Cheese - found some 'beer/ale washed cheese' that would have done me in if I hadn't paid attention. Also some artisan bleu cheese whose source for the blue mold was bready products, and gluten was still present (most cheaper ones use lab created mold that has no gluten source, but ANY blue mold type cheese can potentially have gluten contamination if it doesn't specifically say 'gluten free,' and should be checked).
4. liquid probiotics - some of them use a barley based medium to grow the bacteria in and are contaminated.
5. yogurt and flavored milks- barley based natural flavorings
6. chocolates - barley based natural flavorings
7. Medication and vitamins - gluten grain starches used as fillers
8. dried fruit, nuts, and seeds - VERY commonly processed on machinery that also processes wheat, for some reason (sometimes a problem with legumes as well).0 -
Okay, as for tips.
1. For gluten free baking, best tip I ever heard - it is helpful to remember that when we say gluten free 'baking,' it's not baking in the sense of 'baking pastries, pies, and cookies.' It's baking in the sense of 'you are using an oven.' Or in other words, all the general knowledge about how baking 'works' is no longer going to apply - what color things are, how much they should rise, how thin or thick batter and dough should be, how soft or hard they are when hot and judging how that translates to cool texture...just nothing. These are completely different ingredients that react to each other in different ways than wheat, so when you cook, it's good to learn how THESE ingredients react in the oven. It helps to avoid screwing up your baked goods because you are assessing them using incorrect wheat standards, you know?
2. For taking food with you when you go out - bento boxes were a life saver. Japanese lunch boxes that are both lunch box and plate. Can find ones that have little specialized bags to carry in, or built in recesses for utensils/napkins, etc... Bentos for liquids or solids, in plastics or metal or wood - just really versatile. Recipes are VERY frequently gluten free as long as you get GF soy sauce (and GF soy sauce is actually essentially the fancier soy sauce that used to be made before wheat was added as a cheap filler, so for once, a GF alternative is better than the original gluten version, LOL). And the recipes can be very pretty, very healthy - lots of veg and grains, plus some protein. Here's some neat links for the boxes and a few recipes.
some basic recipes - http://justbento.com/recipes
for buying bentos and accessories - https://en.bentoandco.com/collections/boxes-by-popularity
And for fun, a list of just how amazing these things can get!
http://www.hongkiat.com/blog/creative-and-interesting-bento-boxes/
3. If you are not fully gluten free, finding recipes you LIKE and adding those in a little at a time, until you have a fully GF meal plan using recipes you like, can make it feel a bit less onerous. If you are GF immediately, I'd just start with maybe 2-3 days a week to make some GF recipes as an experiment, and the rest of the time you can do plainer fare that will keep you going, like plain fruits and veggies, eggs, a few GF crackers and peanut butter or cream cheese, that sort of thing, you know? Trying to make new meals every night can really wear you down, especially if a lot of them don't turn out right - feels like a lot of constant effort for not enough reward, basically.
4. IMHO, if you start looking for more recipes that are naturally gluten free, and always have been, the food is better. Substitutions so frequently just don't taste as good as the original - it's like you are taunting yourself with what you used to eat. If you go mostly non-gluten recipes, and then every once in a while indulge in gluten subs as a snack or nostalgia thing, I think it does better, honestly. On your pocketbook, too!
So places I went to find GF foods that were naturally GF - lots of Asian cuisine, some Indian cuisine, a lot more veggie recipes, some recipes from various places in Africa, and some corn based recipes from Mexico and south america. If you are not too sensitive, stir fries and tofu dishes can be great, Venezuelan Arepas seem amazing, tamales are great, French Socca bread is a chickpea based flatbread, Injera bread is an Ethiopian fermented flatbread that is shaped like a crepe but is a bit like sourdough, and used to wrap up savory meat and lentil dishes (the last one, you have to make yourself with traditional recipes as modern ones often add wheat). Also homemade falafel and hummus can be made gluten free and is great, too.
wishing you good luck10 -
To add onto the conversation, has anyone been absolutely shocked to find gluten in something they weren't expecting to find gluten in? For example, I had no idea that the pre-made spice flavor packages (I.E. McCormick fajita seasoning) would have gluten until I happened to see a spice flavor package in the gluten free aisle at the grocery store with big bold "gluten free fajita seasoning" written on the packaging!
Another example of a place I wasn't expecting to find gluten was in imitation crab meat. I just happened to give the ingredient list a glance and was shocked to see wheat flour on the list.
Anyone else have any surprises to share? As someone only a year or so into this lifestyle, I find that I still have reactions sometimes and cannot target the culprit.
Haribo gummy bears. I got a bag for free from Kroger last friday and was really surprised that they used dextrose derived from wheat in them. I had thought that most dextrose was usually derived from corn nowadays.0 -
These are great tips and I will be sure to look at the websites you guys added. I also cannot have dairy anymore. I hope it is just a short time and when my stomach heals I will be able to have it again. I am not diagnosed with celiac and my doctor is very careful with the words intolerant and sensitive. I myself am going to go with sensitive. I am from Canada. I have had many days of contamination since I started going gluten free but am starting to get the hang of it. I made homemade chicken nuggets, fingers and burgers and also made my own tacos last night since store bought seasonings have wheat in them. It is starting to get better but I really want to go out to eat but I am afraid too especially now that I cannot eat dairy anymore.0
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surprising products (to me) with gluten in them:
canned baked beans
dry dressing packets (the Hidden Valley Ranch ones are GF)
imitation crab
licorice
lite Miracle Whip...regular MW is GF.
BBQ sauce (i use Stubbs, which is GF)
many ice creams have gluten...thank goodness Halo Top has a bunch of GF varieties!
canned soups
sauces (soy sauce, teriyaki sauce, basically you have to be hyper vigilant of any sauce)
i'm sure there are more i'm not thinking of. i'm often surprised when i end up in the bathroom after what i thought was a safe meal.0 -
Hi, I'm officially 10 days in my gluten detox.
It has been tough...the detox causing the headache, no sleep, etc....(but nothing compared to how ill I was eating gluten though)......plus the frustration and confusion of finding new foods in our large supermarket.....and on a budget too.
It has been a crazy 10 days, getting to grips and developing a new required taste, lol....still not keen on GF bread but then like most GF foods so high in calories......I make most meals from scratch and if I'm lazy I buy a low fat GF meal, suprised me how delicious too..... I'm eating more healthier now than I've ever eaten....so hoping to get back to a healthy weight
My children eat wheat so it's a challenge with cross contamination. The transition is getting easier with each day, I'll get there. And so will you too2 -
Hi, I'm officially 10 days in my gluten detox.
It has been tough...the detox causing the headache, no sleep, etc....(but nothing compared to how ill I was eating gluten though)......plus the frustration and confusion of finding new foods in our large supermarket.....and on a budget too.
It has been a crazy 10 days, getting to grips and developing a new required taste, lol....still not keen on GF bread but then like most GF foods so high in calories......I make most meals from scratch and if I'm lazy I buy a low fat GF meal, suprised me how delicious too..... I'm eating more healthier now than I've ever eaten....so hoping to get back to a healthy weight
My children eat wheat so it's a challenge with cross contamination. The transition is getting easier with each day, I'll get there. And so will you too
No such thing as "gluten detox".1 -
cariduttry wrote: »surprising products (to me) with gluten in them:
canned baked beans
dry dressing packets (the Hidden Valley Ranch ones are GF)
imitation crab
licorice
lite Miracle Whip...regular MW is GF.
BBQ sauce (i use Stubbs, which is GF)
many ice creams have gluten...thank goodness Halo Top has a bunch of GF varieties!
canned soups
sauces (soy sauce, teriyaki sauce, basically you have to be hyper vigilant of any sauce)
i'm sure there are more i'm not thinking of. i'm often surprised when i end up in the bathroom after what i thought was a safe meal.
OMG I know right. I have been wanting tomato soup for a while now but I can't just have the can stuff anymore. I just need to find a good and easy recipe and a weekend to try it out. I use Sweet Baby Rays BBQ sauce which is also gluten free. I cannot eat ice cream anymore because of dairy but I do have some coconut ice cream which is okay but I eat mostly Popsicles now. I did not know about the bean and will not have to check the cans I have in the pantry. I have been learning to check everything in the grocery store before I buy it because I have brought home too many sauces to later find out I cannot have them. Such as waste of money!0 -
You can do this! I have been gluten free for over 10 years due to celiac. Just keep in mind that many processed foods that come in a box or a jar can contain hidden gluten. It's always best to eat a whole-food diet consisting of meats, vegetables, and fruits. Some of the hidden things to watch for are vinegars, as these are many times derived from wheat. Many catchups contain vinegar as well as hidden gluten. Be kind to yourself. This is a new road and you will learn a lot along the way. You can do this! Two of the most common things that celiac patients are allergic to our maltodextrin and carrageenan. You might want to keep an eye out for these in anything you purchase from a box, a jar, etc... Good luck!!!!0
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