One of the fastest growing dietary problem in the United States is gluten intolerance. Millions of people each year discover that their body either cannot process gluten or actively attacks it in a condition known as Celiac Disease. The former can be incredibly uncomfortable and the latter downright dangerous and in both cases, it is crucial that the patient makes substantial changes to their diet.
A gluten free lifestyle is about more than just not eating bread, however. Gluten is in a number of grains and can be hidden in dozens of unexpected places, including your toothpaste and shampoo. So this needs to be more than a casual transition – to keep yourself healthy and safe, you need to buckle down and take real action. Here are 10 steps for doing just this:
1. Learn About Gluten – Gluten is a protein found in a number of grains, including wheat, barley, rye, and spelt. There are a number of conditions that can make a person intolerant to gluten, but the most serious is Celiac Disease which results in an autoimmune response in which your body attacks the gluten, doing severe damage to your digestive track, to the point that you can stop absorbing nutrients from food. Gluten can be in a number of things because wheat and other grains are used both in food and for industrial purposes like manufacturing.
2. Understand the Seriousness of Your Condition – If you have Celiac Disease, you must remove 100% of the gluten from your diet. Those with Celiac disease are at a higher risk for colorectal and lymphatic cancer along with a number of other health problems. Each flare up you experience increases these risks. However, for those who are intolerant to gluten in a difference sense, the risk of long term illness is lower. Gluten can still make you sick, but maybe not to the same degree. See your doctor for testing to determine your greatest risk and to obtain recommendations for dietary changes.
3. Remove Gluten from Your Home – Now that you know how bad gluten is for you, the best course of action is to simply remove it from your home. If this is not an option because of other family members, you can start isolating it or removing it from parts of your home. Start reading labels religiously and learn to look for common terms that hide gluten such as “natural flavors” or “vegetable protein”
4. Do a Second Sweep – Gluten can hide in non-food sources as well. Toothpaste, shampoo, bar soap, gum, candies, and some vegetable oils can contain gluten. Some seriously sensitive people have even reported symptoms from vinegar and anything malted should be removed. Most of the time a quick Google search for the product you are concerned about and Ògluten freeÓ will turn up an answer from the company that manufacturers it.
5. Create a List of Gluten Substitutes – Being gluten intolerant does not mean you cannot eat bread. It just means you cannot eat bread made from wheat, rye, spelt or barley. There are a number of gluten substitutes on the market and you can even make your own bread without gluten. Pamela’s makes a great bread mix that can be made in less than two hours and has a very similar consistency to home made bread. It can be found on Amazon for less than $4 per bag. Once you stop thinking of the limitations and start realizing how many alternatives there are out there, a gluten free lifestyle is much less limiting.
6. Know Your Options – There are options, even when you go out to eat. The Gluten Free Registry (also available as an iOS and Android App) includes a list of gluten free friendly restaurants and grocery stores in most major cities, so if you are looking for something to eat while on vacation or while out on the town with your family, this is a great option. There is even a “find pizza” button.
7. Create a Menu – Now that you know your alternatives, create a menu. There are thousands of recipes that don’t have gluten ingredients at all. Indian, Thai and Mediterranean cuisine are especially gluten friendly, but you’ll need to start cooking more meals at home. While gluten free options are available in restaurants there is no way to know for sure if the food was properly handled and the packaged gluten free foods in your local grocery store are high in salt and fat – not a good substitute for homemade meals. Many people mistake “gluten free” to mean healthy. It certainly can be, but only if you take advantage of the opportunity to take control of your dietary habits.
8. Discuss the Seriousness of Your Diet with Family – One of the biggest obstacles for anyone who goes gluten free is their family. Other family members are leery of gluten free alternatives to popular dishes and get annoyed when they cannot have their favorite crackers or home made desserts. Don’t belittle your own condition. Make certain people understand that this is not just a dietary decision, but a physical condition that can affect your health. They will understand.
9. Analyze What You Eat and Your Responses to It – As you change your diet, pay close attention to what you eat. Many people who start on a gluten free diet continue to feel symptoms and get frustrated because of it. Not only does damage from Celiac disease take time to heal; but sometimes other foods can inflame symptoms. Potato skins and oats are notorious false positives that don’t necessarily contain gluten but can create similar symptoms in many people. You can also be allergic or sensitive to other common allergens like corn, soy, nuts, or dairy. Dairy in particular can be an issue for sensitive stomachs.
10. Enjoy the Change as a Chance to Be Healthier – Don’t view your new gluten free lifestyle as a hindrance. You have an opportunity right now to make a fundamental change to how and what you eat for the better. There is a reason people make the assumption that gluten free is synonymous with healthy. It’s because those who remove gluten from their diets are forced to be more conscious of what they put in their bodies and they in turn are much more careful and in turn are much healthier. It’s like a reset button on what you eat and offers an opportunity to vastly improve your overall health. Take it and enjoy it!
Gluten is a major problem for millions of people around the globe – it is estimated that as many as 3% of people have a gluten intolerance or Celiac Disease and the number is growing as we become more reliant on processed foods. A turn to natural, wholesome foods free of processed grains and the gluten protein they contain can be a turning point for you and your entire family. Look at this as an opportunity to make a huge change in your life and improve every aspect of your health.
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