Living Gluten Free: 10 Steps to Gluten-Free Living Lifestyle

10 Steps to Going Gluten-Free

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Regardless of gluten sensitivity, those that shift from a diet of the Pizza Hut menu to a gluten free diet will also see a marked improvement. A gluten free diet is generally healthy, shifting to a gluten free diet from an unhealthy diet will improve your health. But mainly because your diet improved. Not necessarily because of gluten. In this article, we will discuss who should be on a gluten-free diet, and address seven steps to break the habit of depending on gluten.

People suffering from celiac disease and a gluten sensitivity need to be on a gluten-free diet. It is the only way for them to be healthy. Yet the diet is becoming more and more popular in the mainstream. This is due to people who do not understand the gluten intolerance lending a host of ills at the door of gluten. The truth is that for those who are not gluten intolerant, gluten is not that big of a thing. Starting a gluten-free diet is a necessity for people with gluten intolerance or celiac disease.

Let's take a look at the science. How does it effect people, and what can we do about it? Gluten is a general name for the elastic protein that is found in barley, rye, and wheat. This protein holds together pasta and baked goods, helping foods maintain their shape. The small intestine is lined with small tissues called villi, which create a large surface that absorbs necessary vitamins, sugars, and other nutrients from food.

When a person with celiac disease eats gluten, the immune system responds, and these small tissues flatten out, damaging the lining of the small intestine. In turn, this decreases the space in the small intestine that can absorb nutrients. Sometimes, this inability to absorb nutrients can lead to malnourishment, stunt growth, and weaken bones.

Without absorbing critical vitamins and minerals, one can develop further health problems such as anemia, osteoporosis, and growth delays. However, not everyone who chooses to go gluten-free has celiac disease. People suffering from celiac disease will not always experience symptoms after eating gluten.

5 Steps To Going Gluten Free

But there is still damage being done to the small intestine. Most people suffering from celiac disease will begin to feel improvements, after two weeks of quitting gluten. Symptoms disappear after three months on a gluten-free diet. But it can take six months on a gluten-free diet for the villi to become healthy again. Now that you know who really needs gluten free diets, let's dig into some details on how to effectively create a gluten free diet. It is not easy for everyone to accept the fact that they have celiac disease, a wheat allergy, or gluten intolerance. For the most part, it's not so much the diagnosis as the perceived limitations to diet that it brings with it.

If someone is used to going out to eat with friends often, or not looking at food labels, it is likely to seem daunting to have to track their diet so closely. It may even seem like an end of a certain way of life for some people, especially once they start doing research on what foods they have to avoid. Accepting the fact that you have to begin a gluten-free diet is the first step to becoming healthy. Accept this, because in order to get healthy, you likely have no other choice. While you may want to change the situation, your body simply is not able to tolerate gluten.

Tips - Gluten-Free Living

This is your life and your body, so accepting your new reality is a must. If you are able to consciously make the decision that you are going to embrace your new way of life, you will feel better both physically and mentally. A gluten-free diet is similar to a traditional healthy diet. You can still eat vegetables, fruits, beans, nuts, seeds, fish, and lean meat.

You will not go hungry. You can still eat a rib-eye steak. A colorful and flavorful salad. And even mashed potatoes and lamb kebabs. There are a lot of delicious foods that you do not have to go without. Going gluten free does not mean you will go hungry.

Who Should Go Gluten-Free Diet?

It's all about making better, healthier food choices. Instead of thinking about the foods that you can't eat at first, think of the good foods you can eat. Many foods that you love that can still be a part of your diet. Focusing on the positive is always a good way to start any new habit.

There are a lot of gluten-free grains that you may not have heard of before. Since living gluten free closes the door to some grains, why not open the door to other grains. Oats are inherently gluten-free, but are often grown in the same fields as wheat and may get some gluten that way. The three grains that you need to avoid are wheat, rye, and barley. Avoid eating any kind of food, taking medicine, or using products such as lipsticks, makeup, or shampoos that may contain these.

When it comes to fried foods, the foods themselves may be gluten-free, but they could be contaminated with gluten if they were fried in the same pan as gluten foods. And beware, many products advertise themselves as being "wheat-free," but that does not mean that they are definitely gluten-free. Barley can also be sneaky because it hides in unexpected places, like beer and malt vinegar. If you already love cooking, you will certainly be fine.

While there may be a period of shock in the beginning as you find out some of your go-to ingredients contain gluten, you will learn how to work around it. Cooking is one of the best paths to healing when it comes to eating gluten-free. It might be hard for other people to cook for you if they are not well-educated on gluten.

But once you are comfortable with speaking up for yourself, you can offer your loved ones some advice.

Learn How To Eat Right For Your Brain

In the beginning, just focus on cooking for yourself. You can also go to restaurants that offer gluten-free options, which many do. But the easiest and safest way to eat real food with high-quality ingredients is to prepare it yourself. Here are a few resources to help you get started with learning how to cook gluten-free meals: There are a lot of gluten-free replacements for common foods sold these days that taste great.

You don't have to sacrifice flavor or texture like you may have had to 10 years ago if you are eating gluten-free. They are great to take on the go, and are also non-GMO, vegan, soy-free, and dairy-free. They contain healthy ingredients such as quinoa, buckwheat, and honey. Snyder's of Hanover Gluten-Free Pretzel Sticks Not only are these pretzels gluten-free, they are also free from dairy, eggs, and milk. Krusteaz Gluten-Free Honey Cornbread Mix The cornbread mix is made with real honey and can be baked in squares, muffins, or even a skillet.

The real bananas in it add a great taste as well. Here are some of their most popular products, along with some other cosmetics that are gluten-free. Afterglow Cosmetics Organic Infused Foundation Bisque This powder is available in 16 different shades, and it blends easily without creating creases in the skin. Afterglow Cosmetics Infused Glow Bronzer Available in two shades and does not contain any parabens, nanos, bismuth oxychloride, gluten, or talc.

Then take the box to your local food bank or homeless shelter and pat yourself on the back. Thoroughly clean the surfaces of your kitchen cabinets and shelves, making sure no crumbs remain. If anyone in your family is not going gluten-free, designate a separate section or cabinets for their gluten-containing items. If stored close by, place the items in large, lidded, clear plastic bins to keep errant gluten crumbs or spills off your gluten-free foods.

As you clean your pantry, get familiar with ingredient labels. Potential gluten can come in many guises—malt flavoring which is from barley , malt vinegar or any unspecified thickeners, stabilizers, starches or flavorings.

If these ingredients are wheat-based, wheat will be noted on the ingredient label. It helps at first to carry a list of common gluten-containing items in case you come across something new or unique. Many products list no obvious gluten-containing ingredients. Does this mean the product is gluten-free? Some companies do a better job at this than others. When in doubt, contact the manufacturer directly through its website or customer service number.

Make an inexpensive, yet invaluable, investment in a new toaster…and your peace of mind. If you have gluten eaters in your household, attach a fun sticker or colored electrical tape to your dedicated toaster as a friendly reminder. When it comes to gluten, everyone in your household should be on the same page. A percent gluten-free household is much safer, as the risk of cross contamination is drastically reduced.

After preparation, the counters should be wiped clean. Toasters, pans, colanders, etc. Double-dipping should be strictly banned—it spreads gluten.

Peanut butter containers, mayonnaise jars and tubs of butter. Try to buy your condiments like ketchup and mustard in squeeze bottles. Many people buy new pans when going gluten-free. If this works with your budget and your kitchen storage, lucky you! Instead, thoroughly examine all your pans for worn surfaces, scratches or dents—they can harbor food particles. Wrap brightly colored electrical or duct tape around your pan handles to mark them gluten-free. Just scrub them well and then wash them in a dishwasher. Yes, this means you should try baking. Roll up your sleeves and dive in.

Do not let this deter you! Buy a box of certified gluten-free all-purpose flour or mix up a large batch each individual ingredient should be certified gluten-free and keep it handy. Use this blend in place of the flours and starches listed in your gluten-free recipes. This will cut the prep time in half.

A high-quality, all-purpose gluten-free flour blend is an essential tool when going gluten-free. Experiment with different blends until you find one you like. A leading indicator to successfully sticking to a gluten-free diet is having the consistent support of family and friends. Help create this community by informing people about your diagnosis and letting them know what you need. The best way to remain positive about your new lifestyle is not to go it alone. Another plus for establishing a gluten-free household.

They offer little, if any, nutritional benefit.

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Save money and avoid nutritional deficiency by limiting consumption of processed gluten-free foods.

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