Some gluten free eaters have been following this diet their whole lives. Others find themselves needing to go GF after years of “normal eating. This can be extremely challenging, especially if you’ve never really thought about gluten before. If you have recently gone gluten free you understand how stressful the transition can be. There are many tips to stay gluten free.
Once you have learned the basics of gluten free, I have 5 tips for you to remember to maintain your gluten free lifestyle.
Note: these tips are only based on my personal experience with celiac disease, always consult a healthcare professional for actual medical and dietary advice.
Tip #1: Learn how to read labels beyond “gluten free”
Because “gluten free” is not always gluten free
Yeast Extract
You may see the “gluten free” written on the package of a snack and feel relieved! You may feel as though you have found a snack that is perfectly safe for you to enjoy. Not so fast! Many labels are misleading, and you have to read them thoroughly to determine if they are actually safe to eat.
One of the most misleading ingredients is yeast extract. This is because it can be gluten free. However, a possible source of yeast extract is barley. In the United States it is not required for the source of the yeast extract to be disclosed on the label.
You must read the ingredients list for yeast extract because there are many snacks, soups, and other foods that say “gluten free” but contain this ingredient. This is especially something to be privy to if you have Celiac disease.
I have personally had reactions from ingesting food with only yeast extract as a possible gluten ingredient. It is best to stay safe and keep away from this ingredient.
For more information on how to read labels for gluten visit https://celiac.org
“May Contain”
After you have read the ingredients and feel good to go, read the “may contain” or “contains” statements next. These should tell you if the food has come into contact with wheat or gluten in general during processing. This detail will vary in importance depending on your sensitivity to gluten.
Certified Gluten Free
To be considered gluten free, food must have below 20 ppm (parts per million) of gluten. This regulation was put in place by the FDA. When things are certified gluten free, they may be put to even higher standards than those of the FDA.
So, “certified gluten free” can invite stronger feelings of security for those extremely sensitive to gluten.
Tip #2: Be cautious about accepting homemade “gluten free” dishes from others
Family members or loved ones who host gatherings may be generous enough to specially make you something gluten free when they find out you are changing your diet. This may be for a special event that they are hosting where they want you to feel included. This could be casual dinner you are invited to.
Those who actually follow a gluten free diet understand all of the little places gluten could hide. They understand that many soup broths, flavored rice packets (for example), and even some shredded cheeses are not gluten free.
These are things that many people who do not have to learn about gluten may not be aware of. After years of being gluten free, even myself and people I know are still learning the ins and outs of this diet.
I am not saying that the generous people in your life are not capable of making a completely gluten free meal. I am just advising that you use your judgment to decide whether or not you trust the cook’s or baker’s gluten free knowledge.
Tip #3: You really shouldn’t order the gluten free pizza
I know, seeing the gluten free crust offered in any restaurant feels like it calls for a mini celebration. But if you are extremely sensitive to gluten, eating that pizza will leave you feeling like you might as well have ordered regular pizza. Okay, that is a little extreme. But the “gluten free” pizza crust will totally be prepared and cooked on top of flour. (most of the time)
I know this isn’t what you wanted to hear.
But most of the time, not always, gluten free pizza crust becomes totally contaminated during the preparation. Many times, the restaurant will have the crust sitting on the same flour covered surface where the regular dough was rolled out. If they happen to prepare it on a surface without the flour, you still have the oven to worry about the oven. Unless the pizza is prepared in a safe area, and then cooked on its own pan in the oven, it is not gluten free. I discuss this more in my article about gluten free restaurant options not being safe. You can read that here https://carolinasrecipes.com/gluten-free-menu-options-are-they-safe/
Tip #4: Learn about cross contamination
Many gluten free options in restaurants are only safe for those choosing to go gluten free (not for any serious reason)
This tip stems from the previous one about pizza. Use what you know about cross contamination to judge gluten free menu dishes. Many times a restaurant that offers gluten free options is not claiming to be celiac safe. Remember gluten friendly does not mean celiac friendly.
More about eating at restaurants here https://carolinasrecipes.com/gluten-free-dining-tips/
Tip #5: Be mindful of gluten consumers in your own home
If you live in an environment where others eat gluten, you have to take special precaution. This means no more toaster if it has been used for regular toast and make sure you cook your GF frozen pizza on a pan if it is common for your household to cook pizzas directly on the rack. Don’t underestimate gluten contamination in dips, spreads, jams, etc. Once a utensil was double dipped into something after touching gluten containing bread, the condiment has become contaminated.
It is so common for gluten free eaters to not notice all the small places gluten can hide in their own home. Think of all the possible places gluten may be lurking waiting to contaminate your gluten free food.
Conclusion
There are really endless gluten free tips to keep in mind. This is just a short list of a few to really think about. It can take time to fully master the gluten free diet, and over time you will feel more and more comfortable with it.
After having Celiac for four years, I have definitely messed up quite a few times. My personal mishaps are where I got these tips. I would have definitely saved myself the trouble of quite a few stomach aches and sick days if I had known these things sooner. Like I said, being gluten free is a process that takes time.
Remember, I am no healthcare professional and all the content on my website is purely what I have personally learned from my gluten free lifestyle. If you have any medical issues, it is necessary to see a professional.
Very clear explanations, thank you!