Introduction
A gluten free diet is a diet that eliminates all sources of gluten, which is a protein found in wheat, rye, and barley. People who choose to go gluten free typically do so for health reasons, such as celiac disease or gluten sensitivity. This article will explore how to start a gluten free diet and provide tips for doing so safely and successfully.
Research Gluten Free Ingredients and Recipes
Before making any dietary changes, it’s important to research gluten free ingredients and recipes. Utilizing online resources can be a great way to find new ideas and get inspired. There are many websites dedicated to helping people transition to a gluten free diet, such as Gluten Free Living, which offers helpful articles, recipes, product reviews, and more. You can also look for gluten free cookbooks at your local library or bookstore.
Experimenting with new recipes is essential to finding what works best for you. Try to recreate some of your favorite dishes using gluten free ingredients, like swapping breadcrumbs for gluten free breadcrumbs or using a gluten free flour blend instead of regular flour. With a little bit of experimentation, you may be surprised at the delicious results.
Talk to Your Doctor or Dietitian
It’s important to talk to your doctor or a registered dietitian before starting a gluten free diet. Your doctor can discuss any health concerns you may have and give advice on the best way to start a gluten free diet. A dietitian can help you plan out meals and snacks that fit your dietary needs, as well as provide guidance on sourcing safe, gluten free foods.
Dr. Norelle R. Reilly, pediatric gastroenterologist at New York-Presbyterian/Weill Cornell Medical Center, recommends consulting a physician before going gluten free. “It’s important to speak with your doctor first because there are potential health risks associated with eliminating gluten from your diet,” she says. “Your doctor can help you determine if a gluten free diet is right for you.”
Read Food Labels Carefully
Once you’ve talked to your doctor or dietitian, you can begin reading food labels more carefully. Look for hidden sources of gluten, such as modified food starch and hydrolyzed vegetable protein. It’s also important to familiarize yourself with food labeling laws, which require manufacturers to list the presence of wheat, rye, and barley. If any of these grains are present, the label must say “Contains wheat,” “Contains rye,” or “Contains barley.”
If you’re still unsure about whether a food contains gluten, contact the manufacturer directly to ask. Many companies now offer gluten free versions of their products, so don’t hesitate to reach out and inquire.
Create a Gluten Free Meal Plan
Creating a meal plan is an important step in transitioning to a gluten free diet. Start by considering your dietary needs and what foods you enjoy eating. Incorporate variety into your meal plan to ensure you’re getting the nutrients you need. Aim to include plenty of fruits and vegetables, lean proteins, healthy fats, and gluten free grains.
Registered dietitian Sarah Schlichter recommends focusing on whole, unprocessed foods. “The key to a successful gluten free diet is to focus on nutrient-dense, naturally gluten free foods, such as fruits, vegetables, nuts, seeds, legumes, dairy, eggs, and fish,” she says. “These foods are packed with essential vitamins, minerals, and fiber, and they provide the building blocks for healthy meals and snacks.”
Stock Up on Safe, Gluten Free Groceries
Once you have a meal plan in place, it’s time to stock up on safe, gluten free groceries. Look for products labeled “gluten free,” which indicates that the food does not contain any wheat, rye, or barley. It’s also important to understand serving sizes, as some gluten free products may contain small amounts of gluten due to cross-contamination.
For added peace of mind, consider shopping at stores that specialize in gluten free products. Many major supermarkets now carry a wide range of gluten free items, so you should have no trouble finding what you need.
Learn How to Identify Cross-Contamination Risks
Cross-contamination is a major concern for those following a gluten free diet. It occurs when gluten-containing foods come into contact with gluten free foods, resulting in the transfer of gluten particles. To reduce your risk of cross-contamination, it’s important to know which foods are most likely to cause a reaction, such as processed meats, deli salads, and frozen meals.
Be sure to look for signs of contamination, such as shared utensils, cutting boards, and deep fryers. If you’re dining out, ask the server about the restaurant’s procedures for preventing cross-contamination. If you’re unsure about whether a food is safe to eat, it’s best to avoid it.
Join a Support Group
Finally, consider joining a support group for those following a gluten free diet. Connecting with other gluten free individuals can be a great way to get advice and inspiration. You can join online forums, such as Celiac Disease Foundation’s Gluten Free Community, or you can find local support groups in your area.
No matter where you turn for support, the key is to make sure you’re surrounded by people who understand what you’re going through. Having a network of supportive individuals can make the transition to a gluten free diet much easier.
Conclusion
Starting a gluten free diet can seem overwhelming, but with the right resources and support, it doesn’t have to be. Be sure to do your research, talk to your doctor or dietitian, read food labels carefully, create a meal plan, stock up on safe, gluten free groceries, and learn how to identify cross-contamination risks. Finally, don’t forget to join a support group to connect with other gluten free individuals and get advice and inspiration.
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