Lately, I’ve been asked to help out folks who have recently been diagnosed as gluten-free or have been put on a gluten-free diet for one reason or another. I’ve been meaning to have a post dedicated to this for some time now, so here it is!
NOTE: I am not a medical doctor, so do not take any of this as medical advice. If any of this contradicts what your doctor has said, then double check with him/her before following any of this advice.
1. First and foremost: Concentrate on the foods you CAN eat versus the foods you can’t eat.
It’s natural to all of a sudden see the world through a gluten-lens when you’re put on a gluten-free diet. If you’re anything like me at the beginning, all of a sudden it seems like every single food item in your universe contains gluten.
Relax. Truly, when you look seriously at your food world, I can guarantee that a good portion of it is naturally gluten-free. Most of the real food we eat is actually gluten-free:
Meats, poultry, fish, beans, veggies, fruits, rice, potatoes, dairy, quinoa, buckwheat, corn. These are all naturally gluten-free. You can eat these with abandon (as long as you’re not also sensitive to any of these).
2. Do not eat processed foods.
At least while you’re getting used to this whole thing. Processed foods are where most of the gluten in our diets come from. And by processed I mean: store-bought cakes, cookies, breads, bagels, scones, doughnuts, frozen dinners, ice cream, candy bars, gum, energy bars, fast food, salad dressing, and many of the drinks at Starbucks (yes, it’s awful).
This step will be harder for you if you have relied upon convenience food up to now. If this is the case, then you have a harder job ahead of you. BUT. It’s not an impossible job. It requires you to slow down for a minute and get used to some “real” food.
Also, there are eleventy million sites out there that have information on gluten-free processed food. Go to one of those if you want recommendations on those types of things. But I promise, if you just go simple for awhile, you will be doing yourself a huge favor.
3. Realize that you will probably go through a mourning process about your diagnosis.
Be gentle with yourself. I was diagnosed as gluten-intolerant when I gave birth Girlfriend and was told that her birth is what triggered my gluten intolerance. I spent a good year mulling this over in my mind and playing the horrible mind game of: if Girlfriend was never born, I wouldn’t be gluten intolerant. If I knew that before I got pregnant, would I have gotten pregnant? I felt horrible thinking this way, but it was natural for me to do it. It was very hard for me not to make this comparison. I eventually got through this, but it took awhile. And I’m guessing you will probably be doing your own version, complete with denial, anger, bargaining, etc.
4. Know what’s old information and what’s new information about gluten and gluten-free foods.
Information about where gluten lurks in food is always changing. For example, we used to think distilled alcohol made from glutinous grains had gluten in it. Therefore, many mustards, vinegars, salad dressings with vinegar, and alcohols like vodka were thought to contain gluten.
We now know that the gluten protein is too big to get through the distillation process and so distilled alcohols are OK. Caveat: unless they have the “mash” added back in. I haven’t experienced this, but I have heard that there are alcohols, etc., where they take the barley, rye, or wheat and add it back to the mix. If this is the case, then it is not gluten-free.
A good place to get up-to-date information is Celiac.com
5. Be aware of other foods you might be reacting to.
It’s very common for newly diagnosed gluten-free folks to react to all sorts of other things—especially dairy. The top 8 allergenic foods are: wheat, dairy, eggs, soy, tree nuts, peanuts, shellfish, and fish. I would add corn to this list. Your body is used to reacting to things, so you may want to be careful about what you are eating until you’re totally clear what you react to and don’t react to. It’s my understanding that once your system has healed from the gluten damage (by you not eating gluten), you will once again be able to eat many things you might have originally reacted to. So, if you currently react to dairy (or whatever), don’t panic. Just go off of it for awhile until your system has healed.
Also, another controversial grain for gluten intolerant folks is oats. It turns out that many of us react to them (even the gluten-free ones). Check out my post about oats if you think this might be you.
6. Ask your doctor to test your iron and vitamin D status.
Many, many folks who are gluten intolerant do not absorb nutrients very well. And it is very common for us to be deficient in iron and vitamin D especially. Even once you’re fully gluten-free you might still have problems absorbing these nutrients. I take iron and vitamin D every day and I’m still low on both of these.
7. Don’t cheat.
When I was finally diagnosed with gluten intolerance I was sick and tired of being sick and tired. You couldn’t pay me to eat gluten. I felt too awful when I did. And I had a newborn to take care of, so I couldn’t afford to make myself feel bad on purpose. But, I know many folks who keep cheating. They knowingly eat gluten and make themselves feel bad all over again. Why do this? I don’t get it. I think it ties into #3. But seriously, don’t do it. It really doesn’t help. And you keep doing damage to your body if you do this and then everything doesn’t work well.
Also, if you cheat you will confuse and piss off the people around you. People want to help, so if they go to the trouble of making something gluten-free for you and then they see you eating gluten, it’s annoying. It also makes people like me crazy because I have to explain to everyone why I can’t cheat and why you do. It’s tiring.
8. I know I told you do avoid processed foods but there are a few commercially available foods that we buy that might help make life a bit easier for you while you adjust (and beyond).
a) Tinkyada pasta. This is my favorite gluten-free pasta. It’s made with brown rice and water. That’s it. It comes in a variety of shapes. I recommend boiling it for 13 minutes (no longer) and then toss/rinsing it for AT LEAST 2 minutes under HOT water (to wash off the rice starch). Then toss with sauce or olive oil.
b) San-J Gluten-Free Tamari. We use this in place of soy sauce (which has gluten). This also comes in travel packets, which are very helpful when you visit friends or restaurants. Please note that not all tamaris are gluten-free. Please read labels.
c) Pamela’s Gluten-Free Bread mix. This is the best commercially available bread mix on the market and it’s easy to make. Just get yourself a 9×5 loaf pan and start baking.
d) Glutino Chocolate Creme Cookies (like Oreos). There are many of this type of gf cookie on the market, but we like these best for a once-in-awhile treat.
e) Glutino GF Pretzels. These come in sticks and twists. We like these for snacks.
And don’t despair! It gets easier, I promise!
What other words of advice do you have for folks who are dealing with a new gluten-intolerance diagnosis?
Image from wordplayblog.com
{ 30 comments… read them below or add one }
Hi Jeanne
I just found your blog and have been trying to go gluten free for 6 months now. My family and friends dont understand so I cheat as I usually dont get anyone to think before they invite me over for a meal. Its been hard, and after cheating I feel awful and have to spend the next week trying to get back to feeling better. I live in Singapore and we have a long way to go before GF foods are on menus in restaurants, so I cook alot. I bring my lunch to work and do my best to avoid gluten but if I have to go out for a meal, I am back to square one! I will be trying your flour mixes so will comment and let you know how they go. Its blogs like yours that help us the newly gluten free. Thank you!
Mothers Little Helper: I totally know what you’re going through–hang in there! One bit of advice–don’t cheat. If people don’t provide safe food for you to eat, then don’t eat it. I’m serious. You are doing harm to yourself and it just makes it worse. Also, the more you cheat, the more people think they don’t have to take your needs into consideration. Good luck!
This is a wonderful post! I’m passing it on as a reminder to anyone with food sensitivities. It is important to remember the mourning process that does occur. Our relationship to food runs deep, take it one day at a time.
p.s. Trader Joe’s gluten-free Crispy Crunch Chocolate Chip cookies are scrumptious! I could eat an entire bag all by myself.
Cheryl: Thanks for letting me know!
Although I love your blog and how you write, I don’t comment very often. I’m not gluten intolerant so that’s part of it. Deep down inside I think everyone would benefit from a gluten free diet. Getting up the courage to take the plunge is hard, tho.
But this is such a good post with so many great links. I’ve got friends who suffer from gluten intolerance…one newly diagnosed. So I’m forwarding the link to this post to her.
Hi Jeanne,
I was one of your cookbook testers, cooking for my gluten-intolerant husband. Well, as luck would have it, I started having problems in December, following a week of 0ut-to-lunches and lots of gluten filled foods. I’ve been GF since December and am having no more problems, and my Dr. agrees without any testing that it’s a problem. I was a lucky one, having gone through the transition with my husband, but this article is very, very good information for newbies. Wish we’d had it when we started this journey 5 years ago!
Jan: Hi! Good to hear from you! And it’s so ironic, isn’t it? I’m so glad that you were able to pinpoint the problem and get going on the road to recovery!
Jeanne – I love your blog and all the information you pass on to us. However, we haven’t seen a photo of girlfriend in a long, long time and I’ll bet she is all grown up now. Any chance you could do a post with her photo? And while you’re at it, maybe add a photo of the girls outside, too. I miss seeing them.
Linda: LOL! Will post some photos of all of my girls, soon!
Cool!
Great advice and tips. I would like to mention that there are a lot of options available for getting enought Vitamin D, found by doing a search as I am not a physician: Souces of Vitamin D include sunlight. Ten to fifteen minutes in the sun about 3 times a week is usually enough for most people. There are food sources too, like shiitake mushrooms, fish, beef, liver, dairy, and eggs. There are also vegan and vegetarian options such as fortified non dairy products and vitamin supplements.
What I like about your article is that not eating processed foods and monitoring vitamin D is just great advice for anyone….My roommate is gluten intolerant and I will pass this onto him as well.
Stan: Thanks! I’m so glad it is helpful!
I cheat fairly often and find that it takes two or three days in a row of eating gluten (it’s usually crusty artisan bread…) that I start having symptoms. I get your point about wearing out friends and relatives who try to help us. Maybe that will motivate me to just stick with it. Anyway, I really do feel better. My approach is just whole foods all the way. If I have to read a label, it’s the wrong food for me!
Excellent post, Jeanne! I can’t stress enough DO NOT CHEAT! I spent the first year thinking oh, a little of this won’t hurt. Yeah, right. After being true to the gf diet, I can now tell within hours whether I inadvertently ingested gluten. Cheating simply isn’t worth it. You can’t be a little bit gluten intolerant….just like you can’t be a little bit pregnant.
One thing being gluten free has done, is free up my mind to try new recipes, new ingredients. There are a plethora of products now, including gluten free cream of mushroom soup for casseroles, and the taste of the products has improved by leaps and bounds, even in the two years I’ve been working on this lifestyle.
Thanks, Jeanne, for all you have done to lead us in our search for health.
Linda: Right? Things are so different now than they were for me when I was diagnosed in 2000. So much more available now! Also, I’m so happy to help!
I have been gluten free for about a year now, I work in the schools as a cook, they make pepperoni rolls and hot rolls,. One day I had eaten pepperoni roll and I ws sick for about a week. It was not worth it. I would really like to find a really good organic gluten free flour mix to make bread like the wheat bread in the store, I try to go organic as much as I can. I am sensitive to sugar and dairy so I go goat milk and goat cheese or almond milk. I am still fighting the sugar craving.
Lynn: You can make my mix with organic gluten-free flours
. And I totally get the sugar craving. Me, too!
This is a great post. I found out I was gluten intolerant about two years ago and it was a huge adjustment. At first it was easier to eat foods that do not contain gluten, but I began to miss so much that eventually I tried making my own and gluten free alternatives. I agree that Pamela has a good bread mix. I also think her brownie mix is good for a quick and easy brownie. Her pancake mix is great and even my parents use it and they aren’t gluten intolerant! I really like Bionaturae pasta. It think its consistency is the closest to regular pasta.
I wish I had had known about your website from the beginning. I think your flour mix and recipes and hands down THE BEST! I have had the greatest time baking and sharing with friends and family. I hope you will keep adding new ones! Thank you!!!!
Claire: Yay! I’m so glad this site has been helpful for you! And I will keeping adding things!!
Great post. I wish I’d seen something like this last year when I was diagnosed. Focusing on the foods I could eat helped me get through the mourning process.
Shannon: I know, right?
Jeanne, this post is excellent! I just shared it on my gfe page.
I love how you were blatantly honest, but yet wrote so simply and briefly. Following these steps will really help folks make the transition to gluten free, Jeanne. Thank you for writing it!
Hugs,
Shirley
Aw, thanks Shirley! That means a lot coming from you!!
Thank you so much for this information! I am still a newbee at this and your points really helped, and were right on the dot!
Thanks!
Wonderful advice! I went gluten free on my own and don’t regret it one bit. I have a lot more energy and I’m not starving all day. I’ve lost weight and I’m happier. The only advice I will add is to think outside the box, like eating things for breakfast that you wouldn’t normally eat. For example, one of my favorite breakfasts is boiled eggs with wilted spinach with a splash of balsamic vinegar. I would have never thought of eating this before. Give new things a try, more than one try. At the beginning I hated quinoa, but now I love it.
Paulina: Terrific point! Yes, this diagnosis has totally opened up my food world.
I would add this: Don’t be afraid to try new foods and new flavors. Allowing your palate to expand and experimenting with food you might not have tried otherwise can fill the gaps left by gluten in your diet. Many non-Western cuisines have dishes that are naturally gluten-free or easy to prepare that way. I know that helped me tremendously when I first eliminated gluten from my life.
Great post, Jeanne!
Anna: Yes, this is very good point!