In my never-ending quest to find something to alleviate my migraine, it was suggested by one of my doctors to get tested for Celiac disease. Tests came back normal, but the doctor still advised just trying a gluten-free diet for two weeks. So I gave it a go. Turns out, I’m gluten-intolerant. When I added gluten back, I saw almost immediate reactions – horrible hit-you-across-the-side-of-the-head migraine, bloated stomach, lots of pain, and a side of fuzzy-headedness. Lovely. So I went gluten-free. While it wasn’t the magic cure-all, it has helped my head pain and, like the last diet, made me even more aware of the food that I consume.
Here’s fun tidbit… gluten is hidden in the most unlikely places. Besides the obvious culprits, it’s the preferred filler for soups, sauces, dressings, ice cream, teas (barley), and processed meats. All the places where it really shouldn’t be. It’s really easy to get caught up in the whole gluten-free diet movement, but there’s definitely ways to navigate without spending a ton on gluten-free foods and enjoying your food at the same time.
- Don’t go for straight substitutions. I’ve seen many people go on a gluten-free diet and immediately look for substitutions for the gluten they eat daily. Usually, I hear “Well, I HAVE to have bread”. They buy gluten-free bread, muffins, cookies, crackers, etc. and end up spending a whole lot of money on what is, frankly, a whole lot of crap. Gluten-free substitute items that you find at the grocery store are usually really processed, chock full of preservatives (soy, soy and more soy), and all kinds of ingredients that you just don’t want in your food. And for those of you who are hoping to lose weight on a gluten-free diet, if you do the straight substitution, you’re pretty much guaranteed to gain weight. When I look back at all the gluten I used to eat (muffin for breakfast, sandwich at lunch, pasta for dinner), I can’t imagine finding substitutes for everything. Now, I’m not saying never substitute. Educate yourself, read ingredient labels, buy baked goods at gluten-free bakeries (less preservatives and junk), and if needed, choose simple substitutes like rice/corn pasta and lentil chips. You know, things with ingredients you can pronounce and are actually good for you.
- Eat things that are naturally gluten-free. I focus on starches that are naturally gluten free, like corn, potatoes, and rice. Fruits, vegetables, meats, fish and dairy area also naturally gluten free (although keep an eye out for lactose intolerance, that can go hand-in-hand with gluten-intolerance). Lunch and dinner are usually not too difficult to figure out, but my biggest challenges have been breakfast and snacks. If there’s time, eggs/omelets are an easy and safe option for breakfast. If not, yogurt, fruit, and gluten-free granola (I love KIND granola personally. Keep in mind not all granola is gluten-free!) are good quick options. For snacking, my go-to’s are usually tortilla chips (Xochitl chips are delicious), stove-top popcorn (don’t get that microwave junk) and KIND bars (I keep a couple in my purse, just in case). Also just discovered Van’s crackers, which are amazing and a nice change of pace from the other gluten-free styrofoam stuff out there. It may sound crazy, but my favorite cookbook for gluten-free cooking has been Gweneth Paltrow’s It’s All Good. It’s naturally gluten-free cooking, so I don’t have to worry about swapping things out. And the recipes I’ve tried so far are delicious.
- Eating out can be dangerous. Always inform, ask, and when in doubt, don’t eat it. Gluten is hidden in a lot of things. As I learned with my previous diet, patron restaurants who can tell you every ingredient in their dishes. It makes it a lot easier to figure out what you can and can’t eat. When the waiter/waitress takes my drink order, I’ll usually inform them that I have a gluten allergy. Yes, I said allergy. While the gluten-free fad diet has made it easier to eat gluten-free, I want them to know that this is not a lifestyle choice, this will have an adverse effect on my health if I consume it. I ask for suggestions of what would be safe for me to eat. If the staff is not well-informed, ask them to ask the chef. If you’re still not sure, don’t eat there. If your gluten reaction is like mine, it’s not worth the risk. Sauces, soups, and dressings are the less-obvious culprits to look out for, as gluten is often added as a thickener. Watch out for chips served at restaurants. While the tortilla chips you buy at the store don’t have gluten, the ones at restaurants often do. And although imitation crab does have gluten, I’ve found if you ask a sushi place to just substitute avocado, you end up with a pretty good roll. Also keep an eye out for potential cross-contamination. Although a place’s fries may be gluten-free, do they share a fryer with the chicken fingers?
- Don’t be afraid to talk to friends and family about your dietary restrictions. It’s tempting to not tell people about your gluten-intolerance because you don’t want to be a burden. But put yourself in their position: if someone had a nut allergy, wouldn’t you like to know before you invite them over and serve them something with nuts? Explaining it to people can be a little challenging, but I’ve found the best way is to simply say “anything with flour, I can’t eat” and then list out what you can eat (rice, potatoes, etc.). I will also assure people that not everything has to be gluten-free, as long as I have something to eat, I’m ok. And I also have KIND bars in my purse, just in case.
- Gluten-free cooking doesn’t have to come from a gluten-free cookbook. There’s a lot of dishes that you probably make on a regular basis that don’t have gluten in them. Others you can make simple substitutions. For gluten-free baking, although sometimes you need the balance a gluten-free recipe offers, you can do a straight gluten-free flour substitution pretty easily. Find the gluten-free flour that works best for you. My favorite pre-mixed flour right now is King Arthur’s flour, although I’m determined to figure out my own ideal mix of Bob’s Red Mill flours. Best resource for baking and recipes that I’ve found is Gluten Free on a Shoestring.
- Google everything. Whenever I’m not sure of something, I Google it. You can usually find out pretty quickly if something is gluten-free. If you can’t find information about it, don’t risk it. Many companies also list their gluten-free items on their websites, and more and more restaurants are offering gluten-free menus as well.
I’m not going to tell you it’s easy to eat gluten-free. It’s a struggle sometimes, and admittedly, I do have dreams about stuffing my face with pizza, pretzels, and cookies. But, soon it becomes second nature to you and you find yourself eating healthier overall. And feeling better doesn’t hurt, either.
Note: I was not compensated by any of the brands listed above. They just make good gluten-free stuff, and for that, I am grateful.
#headwallslam 