10 Must-Know Tips For Gluten-Free Diet Newbies | Nutrition & Dieting slideshows | Well Being center

Celiac Disease Vs Gluten Insensitivity

In people with celiac disease, gluten intake results in an immune reaction that often manifests as chronic diarrhea, fatigue, and weight loss. Though celiac disease can appear at any age, it often starts during infancy and has a strong genetic component. In some cases, the patient will not have any obvious symptoms. The inflammation and eventual destruction of the lining of the small intestine will still take place, however. What is the difference between celiac and a "gluten intolerance" or "gluten sensitivity"? Well, gluten sensitivity can refer to a variety of diseases — their common thread is that gluten harms the patient's health. Celiac disease falls under this umbrella, but so do other diseases like a wheat allergy.

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Photo courtesy of Elana Amsterdam by Flickr : www.flickr.com/photos/elanaspantry/2717781130/
www.webmd.com/diet/ss/slideshow-gluten-free-diet
http://en.wikipedia.org/wiki/Gluten_sensitivity
http://www.medicalnewstoday.com/articles/38085.php

Hidden Gluten Ingredients In Everyday Products

People with a gluten insensitivity of any kind need to be very careful about the way in which they handle grocery shopping from the moment that find out about their disease. You'll need to know which ingredient names on products point to gluten. Stuff like "wheat" or "wheat gluten" may be obvious, but there could be hidden gluten ingredients in your food too. They may appear under names such as "hydrolyzed vegetable protein". Some products will contain gluten warnings or, on the other hand, labels that assure you the product is gluten-free. Talk to your doctor for more information on how to shop safely.

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Regular Bread Is Out, But You Do Have Alternatives

Many people who discover that they have a gluten insensitivity are extremely sad to say goodbye to bread and related products such as pizza, bagels, pancakes... and the list goes on. It is absolutely true that a gluten intolerance will limit your dietary choices and will make life tough for a while. You do have choices, however — look for the gluten-free aisle at your supermarket for gluten-free bread choices as well as flours you can use to make tasty treats at home. Before you look for these products, do be aware that you may just be shocked by the price. Gluten-free stuff is expensive.

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Corn And Rice Cereals — An Obvious Breakfast Choice

If more people who don't have a gluten intolerance would say no to wheat choices a little more often, weight loss would become so much easier. When you are, in fact, intolerant to gluten, the choice is made for you and you might have trouble figuring out what to eat. Corn and rice cereals are obvious breakfast choices that will not get your immune system up in arms. Be careful, as always, though — some of these products will still contain gluten. If you look for products that state they are 100 percent gluten free, you will know your cereal is safe to eat.

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What About Pasta And Crackers?

All pasta contains gluten, right? Actually no — all REGULAR pasta contains gluten, but as a gluten intolerant person who happens to love pasta, you do have alternatives. Gluten-free pasta comes at a premium price, but it may be worth it. Gluten-free pasta can contain brown rice, quinoa, corn, potato and soybeans. Regular crackers are also out for you, but gluten-free options including the oh-so cheap rice cakes are a great option you can use instead. Your food experience may be different once you find out about celiac or another gluten intolerance, but it doesn't have to be dull and dry.

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Photo courtesy of Guy Renard by Flickr : www.flickr.com/photos/tusca/8035874054/
www.wholefoodsmarket.com/recipes/food-guides/pasta

Say No To Breaded Foods

At the risk of sounding like Captain Obvious, we have to point out that breaded foods — including chicken, fish, zucchini and many others — are full of gluten. Gluten-free folks will need to avoid chicken nuggets from fast food outlets. If you're a gluten eater who is going to cook for someone with a gluten insensitivity, stay away from breaded foods, and ask your guest for pointers to make sure you won't offer something that will make him or her ill. Some gluten-free people prefer to bring their own foods, or don't eat over at other people's houses at all.

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Gluten-Free Treats For A Sweet Tooth

So, cupcakes, brownies, and pancakes are out. You can always look at the gluten-free aisle or purchase sweet treats at specialty bakeries, but you won't always have this option or you may simply not love the taste of gluten-free alternatives. What can you do if you have a terrible sweet tooth? Candy like gummy bears and boiled sweets tends to be gluten free — do check the ingredient list or take a look at the internet before you head to the shop. Fruit and fruit leathers are another fantastic alternative. If you hunt around a bit, a world of gluten free treats will open up.

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Beer Is Not Safe For People With Gluten Insensitivity

Do you love a nice pint of beer now and again? People with a newly diagnosed gluten intolerance will be sad to find out that almost all beer contains gluten. More specifically, it comes in the form of barley malt. If you really don't want to say goodbye to your favorite alcoholic beverage, you might like to know that there are, in fact, beers that do not contain gluten on the market. Talk to your doctor about these if you are interested, or look for another alcoholic drink that won't make you ill. Thankfully, there are quite a few choices for you.

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Beer May Be Out, But You Can Still Enjoy A Glass Of Wine

Going gluten free might liberate you from symptoms that have been bugging you for years, but there is no doubt that finding gluten free products is hard. You may well feel like your life is severely limited in the beginning. If you are still sad that beer is out — unless you choose gluten free beer — don't despair. A gluten intolerance will not force you to become a teetotaler. Wine is usually a safe choice for you, and many liquors do not contain gluten either. If you want to know exactly what you can and cannot drink, you can always ask your dietician.

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A Gluten-Free Diet Can Be Great

A gluten-free diet forces you to move away from highly processed foods and towards healthy, delicious fresh products and home-made meals. Are you having a tough time, thinking about all the things you will have to say no to in the future? Don't forget about all the good stuff. Fresh fruit, vegetables, meat, fish, potatoes, rice, cheeses, eggs, milk... You can truly eat like a king on a gluten-free diet, and even people who aren't forced to avoid gluten for health reasons can learn a lot from a gluten-free diet. If you are feeling uninspired, good gluten-free cook books should help you to get started.