How to Start Eating Gluten-Free

The gluten-free diet has become very popular in recent years, due to a rising number of gluten intolerances and autoimmune disorders. In America, we are accustomed to a diet rich in carbohydrates, commonly rich in wheat, barley, and rye: AKA Gluten. When someone has to eat a gluten-free diet, or simply decides to make a change, it can be very daunting. Many people simply do not know where to start and are overwhelmed by the major change in their diet. Here are some starter tips to get you started on the right track to a successful gluten-free diet.

1. Stop eating gluten!

This one is easier said than done. Cut out bread, biscuits, baked goods, cakes, pastries, cookies, any breaded meat or vegetable, and ANYTHING that has wheat, barley, and rye.

2. Check the labels

It is a common misunderstanding that when avoiding gluten, you only avoid the breaded items. This is false. When grocery shopping, always check the labels for gluten, wheat, barley, or rye. If it is on the label, then it contains gluten.

3. Be familiar with the origin of your food

Did you know that some foods are from wheat, barley, or rye? Did you also know that those foods will not have gluten containing ingredients listed on the label? Scary right? How do you know if something has been made from gluten? Do your research on anything that is not marked gluten-free. For example: foods that contain soy sauce and some types of vinegar (malt and grain) are from wheat, therefore containing gluten.

4. Snacking is inevitable

There are some days where the standard 3 meals a day, just don’t leave us satisfied and full. That’s when we grab any food that we can get our hands on. This is one of the hardest times for people to stick to a gluten-free diet. We are after a quick fix for our hunger. Start by making a list of gluten-free snack items that can be made quickly. This will both quickly satisfy your hunger and keep you on track with your gluten-free diet.

5. Develop a list of restaurants 

Ask the manager of a restaurant if it has any gluten-free options. Most restaurants have a gluten-free menu online. There are some restaurants like Chick-fil-a, Red Robin, and Cheesecake Factory that have gluten-free buns available for burgers or sandwiches. In order to avoid gluten as much as possible, ask the manager about possible cross-contamination

6. Have a support group

Find someone in your life who will support your decision in going gluten-free. This diet requires dedication and it is much easier if you have people who will encourage and support you through this journey.