New to the gluten-free lifestyle? Here’s a collection of articles, tips and advice on how to embark on your gluten-free journey.
Introduction to gluten-free living
What is gluten and why does it create problems for some people? Gluten is a group of proteins found in wheat, barley, and rye. These proteins act as binding agents that impart elasticity to dough and give it that chewy texture. While harmless for most, gluten can trigger adverse reactions in people with celiac disease or gluten sensitivity, leading to digestive issues and other health problems.
Check this article, which dives into the world of gluten, exploring its origins, impact on food texture, and why it can cause discomfort for some of us.
What are the benefits of a gluten-free diet? For people with celiac disease and non-celiac gluten sensitivity, this question is a no-brainer. Going off gluten is the cornerstone of treatment for these conditions. Celiac disease is an autoimmune disorder in which gluten triggers an immune response that damages the small intestine. Eliminating gluten from one’s diet helps prevent intestinal damage and alleviates symptoms like diarrhoea, bloating, gas and malabsorption of nutrients.
For people with non-celiac gluten sensitivity or NCGS, eliminating gluten can help reduce symptoms like bloating, gas and stomach cramps. Gluten-free diets also help increase overall energy and eliminate brain fog, which can improve the quality of life substantially. People with NCGS and celiac disease also complain about skin conditions and joint aches, which reduce or completely go away with the gluten-free diet.
Prepare for the transition
It’s extremely important to prepare for your transition to a gluten-free diet. I realized how dependent I was on bread when I went gluten-free. Sandwiches, biscuits, porridge, wholewheat bread or Indian flatbreads like naan and roti, all have gluten. You will also realize that gluten is hidden in many products like pickles, sauces and condiments that you buy from the supermarket. Here are five ways to ease yourself into the gluten-free diet:
- Educate yourself about gluten: Gluten is present in wheat, derivatives of wheat (durum, emmer, semolina, spelt, farina, kamut, farro, graham) barley, rye and triticale. Oats are naturally gluten-free, but often contain traces of gluten because they are processed and packaged with gluten-containing products.
- Purge your pantry: Like I said, wheat, wheat products and gluten-containing products abound in the average kitchen. Remove all gluten-containing products and replace them with gluten-free staples. Here’s how to stock a gluten-free pantry.
- Learn to read food labels: Labels like vegetable protein or hydrolyzed vegetable protein may be sourced from wheat and could contain gluten- for example. Seasonings too may contain wheat. Check this article on reading food labels.
- Plan your meals ahead: Meal plans are great if you want to avoid hunger pangs and the temptation of eating gluten-containing food when you’re extremely hungry (this happened to me all the time before I got organized with my meals). Look out for my meal plans – I’ll be publishing them soon!
- Set up a gluten-free kitchen space. If your family eats gluten (mine does), separate your cooking utensils and label gluten-free foods clearly.
Read this easy, five-step guide to walk you through your gluten-free transition.
The basics of gluten-free cooking
New to gluten-free cooking? Or have you never been interested in cooking at all? Maybe the gluten-free lifestyle will help you discover a new passion!
Need help stocking your pantry? This guide will tell you what basic foods you need to make sure you take care of hunger pangs during meal and snack times.
The complete guide to gluten-free flours. There’s a whole world of non-wheat and non-gluten grains out there that are delicious and offer a great basis for gluten-free cooking.
Easy tips for gluten-free baking. Gluten-free baking does not have to be a messy and difficult endeavour. These tips make for an easy start.
Tips for a gluten-free lifestyle
Going gluten-free does not mean giving up on your favorite foods. There are many ways of integrating gluten-free versions of your favorite dishes into your cooking and you will discover a whole new world of food.
Six tips that helped me stay gluten-free. What steps can you take so going gluten-free is not very difficult?
How can we speak to children about gluten intolerance and celiac disease? Two books help explain the impact of these disorders and help kids cope with them.
Disclaimer: The information provided on this website, including tips and recipes for gluten-free living, is intended for general informational and advisory purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Individuals with celiac disease, gluten intolerance, or other related health concerns should consult a qualified healthcare provider before making any dietary changes. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.