10 Tips if You’re Going Gluten Free 

Many people go their whole lives without thinking twice about their diet. Others have uncomfortable side effects that make them reflect on their meals. Whether your doctor recently recommended a dietary change or you want to try the latest fad, use these tips if you’re going gluten-free. You’ll better understand how to pick healthy foods and get what you want from your diet.

Understand What Counts as Gluten

What is gluten? People often mistake it as only a form of flour. Those who try going gluten-free often mention how much they’ll miss bread or pasta, but gluten is much more than that. It’s the term for a protein that binds ingredients together to form foods beyond pastries and muffins. It’s also in commonly found food products like:

● Crackers
● Cereals
● Soups

Avoid anything wheat-based or food containing barley, triticale or rye to maintain your gluten-free diet. It will prevent harmful side effects for your health or keep you from achieving whatever health goals you’ve set for yourself.

Switch to Stainless Steel Cookware

Think about a time when you had a non-stick pan. It likely became scratched from metal spoons or spatulas. Food clings to those scratches and burns, but you might not know what’s left behind on those scratches after a thorough washing. Gluten can remain on areas where the non-stick coating has worn away, so switch to stainless steel cookware to ensure safe meal preparation.

Separate Your Pantry Foods

Anytime someone makes a significant lifestyle change, it takes time to adjust. Accidents happen, but you might not be able to afford dietary mistakes if you have a gluten sensitivity or allergy. It’s safer to separate your pantry foods if you have gluten products in the house for family members or roommates. Adding clear labels to all foods is another way to prevent mixing up ingredients.

Make a Homemade Flour Blend

Corporations know people will pay more for convenience. You might find gluten-free flour in a gluten free grocery store, but they’ll likely have premium prices. It’s much easier to make a homemade flour blend that you can use in numerous recipes, like pizza or bread.

Combine safe ingredients like white rice flour, xanthan gum and tapioca flour and sift to combine. You can substitute your new flour for most varieties required in gluten recipes. With the correct conversion rate, you’ll get the same textures and flavors as your most beloved traditional meals.

Research Your Favorite Restaurants

Heat won’t burn gluten away, so it’s crucial to research your favorite restaurants. Ask if they fry everything in one fryer or if they have a separate fryer for gluten-free food. The shared oil will make gluten cling to food that would otherwise be safe to eat.

Cross-contamination can occur in numerous other places, like toasters and cutting boards. If you’re going gluten-free, only visit restaurants that take gluten separation seriously.

Opt for Wine or Cocktails

Most types of beer use brewer’s yeast, which is a type of gluten. Unfortunately, that means that anyone who wants to avoid gluten should look elsewhere for a relaxing beverage. You could replace your favorite beer with hard cider, wine or cocktails. Just ensure that you know what’s in your cup. Some mixers and syrups could still include gluten if they’re pre-made.

Check the Ingredient Labels

You’ll have to start checking the ingredient labels on everything you want to buy. Some foods might seem safe, but you’d be surprised at what contains gluten. Many people believe soy sauce is safe, but it uses gluten as a binding agent unless stated otherwise on the label.

Broths, candy and roasted nuts can also secretly use gluten-based ingredients. Checking the ingredient lists becomes easier once you feel confident identifying gluten in things like traditional flours and yeast.

Get Comfortable Saying No

People will mean well when they offer to take you out to lunch or give you desserts for the holidays. Sometimes you might accept things with a gracious smile and give them to someone else. Other times, you’ll have to be comfortable saying no. You’re the best person to make decisions about what’s good for your nutritional health. Your well-being comes before pleasing anyone, even if they have good intentions.

Pay Attention to Side Effects

It’s always wise to listen to your body. You could have new or reemerging side effects if gluten sneaks into your meals and snacks. Look for common side effects of gluten intolerance if that’s your motivation for going gluten-free, like:

● Diarrhea
● Skin rashes
● Extreme fatigue

If you experience anything abnormal for your health, it might mean you have to start an elimination diet again. Go back to the basics and slowly add more foods to your routine until you can pinpoint which foods triggered your symptoms.

Work With a Nutritionist

Starting a new diet and eliminating such a common ingredient can feel overwhelming. Meeting with a nutritionist will make everything much more manageable. They can provide useful materials for learning how to grocery shop or cook. With guidance from an expert, you’ll settle into a helpful new routine that will quickly begin to feel effortless.

 

Try These Tips When Going Gluten-Free

There are many reasons why people change their diets, but it isn’t always easy. You can use these tips if you’re going gluten-free to have fun through your adjustment period and have a great experience with your new lifestyle.

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About The Author

Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy. 

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