While gluten-free diets have become very popular over the past decade, for individuals with Celiac Disease it is more than just a dietary preference, it is a medical necessity. Gluten is a protein found in wheat, barley and rye, and is in many foods we consume. Celiac Disease is an autoimmune condition where the ingestion of gluten triggers an immune response that causes damage to the lining of the small intestine. This damage can interfere with nutrient absorption, and often leads to a variety of health issues if left untreated.
Currently, the only effective treatment for celiac disease is following a strict, lifelong gluten-free diet. While this may sound like an impossible challenge, many people find that with some education and planning, it is a manageable lifestyle change leading to a dramatic improvement in health and overall quality of life.
Understanding Gluten
Gluten is most commonly found in:
- Bread, pasta and baked goods made with wheat, barley or rye
- Beer and malt beverages
- Many processed foods, sauces and dressings
While these are the most common foods, gluten can also hide in unexpected places like soups, salad dressings and even some medications or supplements. When following a gluten-free diet, label reading becomes critical.
Making the Switch: What to Eat
If you’ve recently been diagnosed with celiac disease and are making the switch to a gluten-free diet, there is good news. A gluten-free diet can be healthy, satisfying and delicious! Here are some naturally gluten-free foods that taste great and will help you feel your best:
- Fruits and vegetables
- Meat, poultry and fish (unbreaded and unprocessed)
- Eggs and dairy products
- Beans, legumes and nuts
- Gluten-free grains like rice, quinoa, corn and certified gluten-free oats
Today, you can find more gluten-free products available than ever before! Just keep an eye out for products labeled “gluten-free” or certified by a trusted gluten-free organization. Many grocery stores have special gluten-free sections or gluten-free options mixed in with standard products. This makes eating gluten-free an easier and more satisfying lifestyle change.
Dining Out
While it’s easy to ensure you are not eating gluten at home, it can be more of a challenge when dining at a restaurant or attending social gatherings. However, it’s not impossible. Here are a few tips:
- Call ahead to ask about gluten-free options
- Communicate clearly with restaurant staff about your dietary needs
- Stick to simple foods when you’re unsure of cross-contamination risks
- When attending parties or events, consider bringing your own gluten-free dish to share
Avoiding Cross-Contamination
Even trace amounts of gluten can trigger symptoms in people with celiac disease, so avoiding cross-contamination is crucial. This means being vigilant about preventing gluten-containing foods from coming into contact with gluten-free foods, either directly or indirectly through shared utensils, surfaces or even airborne particles. For those with celiac disease, this means maintaining separate cutting boards, toasters and cookware for gluten-free foods, and carefully reading labels to ensure products are truly gluten-free. Additionally, dining out can be a challenge as cross-contamination can occur in restaurant kitchens. It’s important to communicate your needs clearly to staff and choose establishments that are knowledgeable about celiac disease and gluten-free preparation.
Living Well with Celiac Disease
Following a gluten-free diet is essential for managing celiac disease, but it’s also important to ensure you’re getting proper nutrition. Many people with celiac disease can experience deficiencies in iron, calcium and certain B vitamins due to the disease’s impact on nutrient absorption. Regular check-ups with your healthcare provider and a registered dietitian can help you stay healthy and balanced on your gluten-free journey. Adjusting to a gluten-free lifestyle may take some time, but with the right tools and support, it becomes second nature. If you’ve recently been diagnosed with celiac disease or suspect you may have it, Southwoods Health is here to help. Visit the Digestive Health page on our website to learn more.
