Need more ideas on going gluten-free? Here are our top tips on ways to be gluten-free – and some of them aren’t just about what foods to eat.
Gluten is a protein in grains like wheat and found in breads, pasta, and even foods like most brands of soy sauce. There are two groups of people who have a genetic reason to stay away from gluten. Those who have celiac disease cannot eat gluten at all. They should avoid all gluten as it can pose serious risks to their health by severely damaging the lining of the small intestine. There is no cure for either celiac disease. Other people have genetically based gluten sensitivity and they develop less severe damage to the bowel and have different symptoms than celiac. They may have rashes, other allergies and food intolerance. There are yet other people who just feel better when they avoid gluten who don’t have the genetics for the other two conditions. This could be for a variety of reasons. There is a clear way to avoid the damaging effects of gluten. Don’t eat it.
Having said that, making the switch to a gluten-free diet takes planning. I’ve coached my patients through their transition to a gluten-free diet and I can tell you that it is possible to eat well. All it takes is a little know-how and some tips.
9 Ways to Eat Gluten-Free
1. Focus on what you can vs. what you can’t eat
There are lots of foods you can enjoy, even on a gluten-free diet. Why spend your energy thinking about what’s off limits? Check out the many gluten-free food blogs like Gluten-Free School1 and Gluten-Free Girl2 for ideas. And remembers all vegetables and fruit are gluten free. So are nuts and seeds, beans lentils and the animal proteins.
2. Live with acceptance
Here’s a lesson from meditation that you could find helpful.
We have a habit of denying the facts that cause us discomfort. For example, Did my cat pee in the flower box? No, it must have been the neighbor’s cat!. Did I misplaced my glasses? No, I am certain someone moved them without telling me. Likewise we may question, did the doctor really say I can’t have gluten? That can’t be true! Rather than rejecting the unwanted thought, try accepting3 that which you can’t change.
3. Visit your farmer’s market
Here’s one type of food you’ll never have to check the food label for: fresh produce. Check out your farmer’s market or the produce aisle of your grocery store. Get familiar with it. Experiment and figure out what your favorite fruits and veggies are. This will pay off big time. Experiment with vegetables and fruits you have never tried before. Use spices: not only are they very healthy, they literally spice up your life and keep you from missing things you can’t eat right now.
4. Eat more Indian food
If there’s one cuisine that’s easy on a gluten-free diet, it’s Indian food. Almost all of the sauces are thickened with dairy or nuts rather than wheat. Skip the naan, but enjoy everything else. Replace your pizza craving with a desire for spinach and dal.
5. Take deep breaths
There might be times when going gluten-free feels overwhelming. Take a deep breath. Breathe in for five seconds, and out for ten. Taking deep breaths, to your mind, is like stepping on the brakes – it calms you down. The times you are at greatest risk of falling off the wagon are the times of stress when you feel unsupported, lonely, needy and you reach for gluten like an old friend. If you recognize this you can take action and resolve the stress in a different way.
6. Learn about gluten
The more you know, the more relaxed you’ll feel. Check out our guide on going gluten-free.
7. Enjoy wine
There’s a myth out there that wine has wheat in it. Well, guess what – that’s not true. Phew! Enjoy a glass of wine with your dinner. Here’s to you.
8. Remember: There’s a crack in everything. That’s how the light gets in.
If you ever feel like you could go back to the time when you didn’t know about going gluten-free, take a deep breath. Do the same if you’re feeling down. Then remember the words of Leonard Cohen. You can eat well and live well on a gluten-free diet. You got this.
How are you going gluten-free? Tell us about it in the comments!
