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TOP 7 TIPS: How to transition to a gluten-free life

Gluten-free lifestyle -

Even very small amounts of gluten can cause problems, whether or not obvious symptoms are present. In the case of non-celiac gluten sensitivity NCGS , damage to the small intestine may not occur, but gluten must still be avoided. The gluten-free diet should not be started before being properly diagnosed with a gluten-related disorder.

Starting the diet without complete testing makes later diagnosis difficult. Tests to confirm celiac disease could be falsely negative if a person were on a gluten-free diet for a period of time. For a valid diagnosis to be made, gluten would need to be reintroduced for at least several weeks before testing.

Following a gluten-free diet is a major lifestyle modification and can feel daunting, particularly for the newly diagnosed. There is a lot to know about foods, ingredients, and changes in lifestyle and cooking, and you may be wondering just where to start.

While the basis of a gluten-free diet is avoiding certain foods, you should also learn what foods are safe to eat. There are many naturally gluten-free foods you can still enjoy that happen to be delicious and healthy!

Focus on shopping the perimeter of your grocery store: vegetables, fruits, fish, poultry, meats, and dairy products are good places to start. In their natural forms, without potentially gluten-containing flavorings or ingredients added, these foods are gluten-free and are staples of a gluten-free diet.

If you are going gluten-free, these gluten-containing grains should be eliminated from your diet:. Choose naturally gluten-free grains and flours, including rice, corn, soy, potato, tapioca, sorghum, quinoa, millet, buckwheat, cassava, coconut, arrowroot, amaranth, teff, flax, chia, yucca, bean flours, and nut flours.

What about oats? Research indicates that certified or labeled gluten-free oats consumed in moderation up to ½ cup dry rolled oats daily are tolerated by most people with celiac disease.

The safest oat products are those that have been certified gluten-free. While products labeled gluten-free should comply with the FDA definition of containing no more than 20 ppm of gluten, this is not third-party verified.

Consult with your physician or dietitian before adding oats to your gluten-free diet. While distilled alcoholic beverages are gluten-free, most beers, ales, lagers, and malted beverages are NOT gluten-free because they are made from gluten-containing grains.

Beers made from gluten-free grains, such as sorghum, are gluten-free. Check out our article: Does Fermentation or Distillation Make a Product Gluten-Free? An important part of successfully following a gluten-free diet is reading packaged food labels carefully.

If a product is certified gluten-free, you can stop at this step. For products that are neither certified nor labeled gluten-free, it is essential to read the ingredient list. If any of the following are present on the ingredient list, the product is not gluten-free:.

There are many gluten-free grains you may not have tried before, like sorghum, teff, and buckwheat which is naturally gluten-free, despite its name. Often when some doors are closed, others are opened.

Look at your gluten-free diet as an opportunity to discover new gluten-free foods and cuisines. Get inspired by Mexican and Indian spices and ingredients. Corn tortillas, salsas, guacamole, and beans are naturally gluten-free. Cook with traditional Indian ingredients like cumin, turmeric, and lentils.

Other naturally gluten-free foods are fruits and vegetables; fresh meats, poultry and fish; legumes, nuts and seeds, and plain dairy products. These foods in their pure forms are gluten-free. Processed or flavored versions may have gluten-containing ingredients.

It can be hard to know what a gluten-free diet is and how to get started. Navigating stores and restaurants to find gluten-free food options may also be challenging at times. Currently, using a "gluten-free" label is optional on food products sold in the U. All products that are labeled "gluten-free" must contain less than 20 parts per million ppm gluten.

The 20 ppm threshold was set because it is virtually impossible to reliably detect levels below this it's like finding a grain of sand in a swimming pool. All food labeled "gluten-free" meets these standards, but not all gluten-free food is labeled, especially products that are naturally gluten-free.

The ingredient list on the package label is your best tool, and you can always contact the food company directly if you're not sure. Here are some things to look out for when you're buying gluten-free foods.

Pictured Recipe: Quinoa Power Salad. Grains including bread, pasta, rice, crackers , specifically whole grains, are an important part of a balanced diet.

Whole grains are a good source of healthy carbohydrates, providing energy to get you through the day. Most whole grains are high in fiber, which keeps you full and helps with digestion.

Though many grains have gluten, a wide variety of grains are naturally gluten-free. If you're unsure if your bread, crackers, pasta and other grain-based products are gluten-free, a quick look through the ingredients can help you tell. Avoid products that contain any of the following, as these are NOT gluten-free.

Try It: Healthy Gluten-Free Dinner Recipes. All fresh, whole vegetables and fruits are naturally gluten-free, and it is important to include them in a gluten-free diet.

Produce delivers a variety of vitamins, minerals and antioxidants. But when you move out of the produce aisle and start looking at packaged produce, you'll have to look out for sneaky gluten.

Some types of processed vegetables and fruits may be prepared or preserved with ingredients that contain gluten. Plain fresh and frozen without sauce vegetables are all gluten-free, but double-check ingredient lists on packages to be sure. When buying canned veggies, buy those packed with water or natural juices typically the healthier option anyway.

For dried and pre-prepped vegetables, double-check the ingredients to ensure no gluten-containing flavorings or stabilizers are present. The concern for gluten in fruit comes when the fruit is canned, dried or less likely but possible frozen, as gluten-containing ingredients may be added during the process.

Here's what to look out for when selecting gluten-free fruit and vegetables. Most protein sources—both animal and vegetable proteins—are naturally gluten-free. Additional ingredients, such as fillers and flavor enhancers including spices, rubs and sauces are where gluten can sneak into your meats and veggie proteins.

Use this list to help you decide which proteins can fit into a gluten-free diet. Don't Miss: Vegetarian Gluten-Free Recipes to Try. Sauces are one of the most common places gluten slips in unnoticed.

Gluten-containing ingredients can be used as thickeners, stabilizers or flavor enhancers in many common condiments. Wheat flour is a common thickener in many sauces and marinades, which means they contain gluten.

Be aware of the following sources of gluten that may not be super obvious. Also, watch out for cross-contamination once these items are in your home. For example, a knife used to spread mustard on wheat bread shouldn't be dipped back into the mustard jar if you want it to stay gluten-free.

Many sweets and desserts are made with wheat flour or other ingredients with gluten. As more companies are making gluten-free versions of products, remember that gluten-free sweets are not necessarily more nutritious for you than regular treats, but they will prevent a bad reaction if you're sensitive to gluten.

Make at Home: Gluten-Free Dessert Recipes. There are plenty of gluten-free beverages, but you need to pay attention to be sure you don't accidentally have a sip of gluten. Water, of course, is naturally gluten-free and is your best healthy way to stay hydrated.

Gluten-free lifestyle lfestyle doesn't have to be complicated. This guide Gkuten-free explain how to follow the diet successfully. Jessica Migala is Gluten-tree health Glhten-free fitness writer. Her Optimal pre-workout meals Fat blocker for stubborn fat appeared in more than 40 outlets. She focuses on a variety of topics such as diabetes prevention, vision care, nutrition, skincare, sleep health, pregnancy and post-partum care, among others. A graduate of Syracuse University, Jessica now lives in the Chicago suburbs with her two young sons, rescue beagle, and husband. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. If you or Gluten-free lifestyle you know Guten-free cut out gluten, it can mean Gluten-fref total diet Gluten-gree. Fat blocker for stubborn fat can seem a bit liffestyle at first. Read lifestyls full Gluten-gree to going gluten free Sports psychology and body composition. Antioxidant powerhouses awareness of celiac disease becomes increasingly widespread, the popularity of the gluten free diet continues to grow. Even a decade ago, the gluten free diet was largely a mystery except to people with celiac disease, who followed it as a matter of medical necessity. Today, however, going gluten free has become something of a trend. Some people mistakenly believe that a gluten free diet is the key to weight loss, though many who follow the diet for this reason have very little knowledge about the diet or about gluten at all.