Do you follow a gluten free diet? Whether you have been diagnosed with Celiac disease or just know that gluten upsets your stomach, choosing foods with no gluten added is important. When first going gluten free it can seem overwhelming — some people do not even really understand what gluten-free means. Gluten is a protein found in wheat, barley, and rye. For many people it is important to avoid it completely, not even trace amounts or contamination. It has been very frustrating for me to think I have done so well avoiding it only to realize many food companies and restaurants include it in items you would never suspect.
According to the Celiac Disease Foundation Celiac disease affects approximately 1 in 100 people worldwide, and many more have non-Celiac gluten sensitivity without ever receiving a formal diagnosis. Whether your reason for going gluten-free is medical necessity or personal wellness, the hidden sources are everywhere, and knowing what to look for makes all the difference.
So for those of you eating gluten free — whether you are new at it or seasoned — I want to share some tips to help make it less stressful.
Gluten Free Eating When You Are Dining Out
Always ask questions. I admit I have always tried not to make a big deal out of it — I would choose foods I knew were safe and not ask lots of questions. Then I discovered many restaurant items have gluten hidden in places you would never expect. Omelettes, green beans, and mashed potatoes should all be gluten-free but often are not. Even dressings frequently have wheat added. Fried foods must be cooked in a dedicated fryer to be safe. Asking questions instead of assuming is the only way to be sure — and never assume restaurant staff are adequately trained in gluten free preparation.
Reading Labels Is Everything
Look for the words Gluten Free right on the package. Do not assume. Some oatmeal has cross-contamination unless it states gluten-free. Gummy candies contain gluten ingredients. Many sauces include wheat as a thickener. Here are some words to watch for on ingredient labels that mean it contains a type of wheat or other gluten source:
Wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, kamut, triticale, malt, brewer’s yeast, wheat starch, glucose
And here are foods that should always get a closer look:
– Energy bars and granola bars — could have wheat or oats that are not certified gluten-free
– French fries — often coated in flour and fried in shared fryers
– Potato chips — watch for seasonings that may contain malt or wheat starch
– Processed lunch meats
– Candy and candy bars — containing glucose, which is often a wheat derivative
– Cream-based soups — frequently thickened with flour
– Multigrain or artisan chips — may contain wheat
– Salad dressings and marinades — may contain malt vinegar, soy sauce, or flour
– Starch or dextrin on meat or poultry — could come from any grain including wheat
– Brown rice syrup —some contain barley enzymes
– Meat substitutes — often made with wheat gluten
– Soy sauce — contains wheat; tamari is your gluten free alternative
– Pre-seasoned meats
– Cheesecake filling — some recipes include wheat flour
– Eggs at restaurants — some add pancake batter to scrambled eggs and omelettes
– Cheese — varieties coated with flour
According to the National Celiac Association hidden gluten in processed foods is one of the leading causes of continued symptoms in people who believe they are already eating gluten-free.
Gluten Free Eating — A Few Final Tips
I hope this helps if gluten-free eating has you stressed or confused. Educating yourself can help you stay the course and avoid getting accidentally glutened. Learn the brands you can trust. Make a list of restaurants that are gluten-free friendly and make those your go-to spots. Always have gluten-free snacks with you for cases of emergency — especially during summer travel and holiday weekends. The good news is there are so many great options now that actually taste good. We carry a great selection of gluten-free snacks right here at The Only Earth that are perfect for summer on the go. Snacks like Siete tortilla chips, cookies, and popcorn — one of our absolute favorites for snacking on the go. Simple Mills trail bars and Once Again cookie sandwiches are another great grab-and-go option. Kinnikinnick cookies, Magic Spoon cereals and pastries, The Real cereals, Sunnies cheese crackers, and Bob’s Red Mill products including certified gluten-free oatmeal are all on our shelves. When in doubt, go without. Even small amounts of gluten can cause damage in Celiacs so do not chance it.
And if you are looking for a clean protein option Al Fresco chicken bacon is available now in our online store in 40-slice packs or a case of six — gluten free, all natural, and one of our favorites for clean eating without sacrificing flavor.
If you have more questions on gluten free eating or want to know what options we carry feel free to drop in and ask for me. I am always happy to share great options that we carry and my favorite restaurants.
This information is for educational purposes only. Please consult your healthcare provider before making any significant dietary changes.
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