So What Can I Eat?

Going gluten free is confusing at first. Keep it simple! Focus on whole, naturally gluten-free foods.

· Say YES to fresh produce! All vegetables and fruits are gluten free!!

 

· PLAIN meat, chicken, eggs, fish are all naturally gluten free

o WATCH OUT FOR ADDED BROTHS, SEASONINGS, AND MARINADES 

· Starches: Potatoes, Sweet Potatoes, Rice, Risotto, Quinoa, Polenta

o Watch out for pre-cooked, instant or flavored processed rice in boxes these are most likely NOT Gluten-Free

 

· Dairy: Some Celiacs have to give up Lactose fortunately I do not!

o Yogurt-Plain yogurt is gluten free. Be careful with fruit flavored yogurts

o Most cheeses are gluten free. Watch out for additives, fillers, and flavorings

· Alcohol:

o Wine is naturally Gluten Free!!

o Gluten free beer is available! (More on my beer tasting later!)

o Potato vodkas, unflavored rums, and tequila are naturally gluten free.

 

Aside from the obvious “forbidden foods” (breads, breadcrumbs, rolls, muffins, bagels, donuts, croissants, cereal, pizza, fried food, beer, crackers, pretzels, cookies, cake, brownies, pie crust, etc.) I personally advise saying no to processed goods, mixes, packaged seasonings, dressings.

To sum it up avoid anything with ingredients that you can barely pronounce! My aunt through marriage who is also a Celiac advised me to buy nothing with more than 8 ingredients on the ingredient list.

But most of all- Enjoy your new lifestyle and have fun with it! This is your new way of life! At first, you may be upset and think what is fun about giving up all the foods you love? But here is the thing… After getting rid of your life long enemy, gluten, you are going to feel more energetic, focused, happy and finally healthy!

 

 

What is Gluten?

glu·ten: a substance present in cereal grains, esp. wheat, that is responsible or the elastic texture of dough

Gluten is the protein found in the grains: wheat, rye, and barley. Oats also contain gluten due to cross contamination in processing so you much purchase Gluten Free Oats.

 

Gluten is SNEAKY!
Hidden gluten can be found in: gravy, broth, bouillon, soy sauce, marinades, salad dressings, cured meats, sausage, hot dogs, burgers, herb cheeses, blue cheese, canned and prepared soups, tomato paste, sweeteners, confectioner’s and brown sugar, beverages, flavored coffees, herbal tea, flavored or spiced nuts, jerky, flavored yogurts, puddings, chocolate chips, cocoa, flavored vinegar, cooking wines, wine coolers, some ice cream and frozen desserts.  Always read the labels. Call the manufacture.

Http://glutenfreegoddess.blogspot.com

 

How to read a food label:
I admit it. My first trip to the grocery store after being diagnosed was depressing. I spent over 2 hours reading the ingredient lists and felt so overwhelmed and discouraged.
I knew I needed a strategy.... After having celiac disease for 3 months, reading other blogs, and consulting with a nutritionist I realized it is not that bad...
 

First things first: Reading labels is a way of life when you have Celiac disease.

Under the Food Allergen Labeling and Consumer Protection Act, which went into effect in 2006, requires manufactures to use plain language when listing priority allergens, and to declare all allergens either in the ingredient list, or in a “Contains” statement at the end of the list. The word “WHEAT” must be clearly stated on the food label. This act encompasses wheat, but not other sources of gluten.

There are 6 key words to look for when reading a food label:

·         Wheat

·         Rye

·         Barely

·         Malt

·         Brewer’s Yeast

·         Oats (unless they are specifically labeled gluten free)

 

*According to my nutritionist:

• Since wheat has to be declared and barley and rye almost always are declared, natural flavor, natural flavoring, and flavors are generally considered gluten free


• If a product states made in a facility that contains wheat, the product is safe for patients with Celiac Disease.

* When first becoming a Celiac reading a food label can be overwhelming but it gets easier the more you read them. I downloaded a free app on my iphone, ShopWell and use it to verify if a product is gluten free.