Gluten II: 5 Tips for Eating Gluten-Free

By Anne Woodhouse, CHN

Eating gluten-free can seem like an overwhelming task, but with a few thoughtful strategies, most find it easy to do. My experience is that successful gluten-free eating requires a proactive strategy and planning. In time, these new patterns become habits, and the challenges of eating gluten-free diminish. To begin, I like to focus on the abundance of gluten-free foods that are available to eat, not the few foods to be avoided. Here are some strategies to help stick with a gluten-free diet.

1. Focus on whole foods.

Whole foods are the foods that don’t need labels because they are just one ingredient: for example - apples, carrots, spinach, beans, or almonds. These foods are naturally nutrient rich and are the best foods for our bodies. They are simple and unprocessed. Simply prepared: steamed, roasted, or in a soup, whole foods offer an abundance of nutritious, delicious gluten-free options.

2. Read labels.

If the food you are buying comes in a package, read the label. The ingredients to be concerned about are generally wheat, including spelt and kamut, barley, rye, malts and triticale. Gluten is hidden in many packaged foods beyond breads, cereals, cookies and bars. Soups, rice mixtures, packaged nuts, seasoning packages may all contain gluten or gluten containing grains.

3. Get creative and start cooking!

Replace the sandwich with a rice bowl, or a gluten-free wrap. Cook soups and stews and pack them up for lunches. Take a cooking class to learn some substitution tricks. Libraries and bookstores have dozens of gluten-free cookbooks. But don’t throw out the cookbooks your already have, they also have many recipes that are gluten free.

4. Eat out?

Most restaurants have gluten-free options on the menu. Ask about any dish you are concerned about and don’t be afraid to request substitutions. Check out restaurant websites, many list gluten-free options.

5. Still frustrated and unsure of how to eliminate gluten from your diet?

Set up an appointment with a nutritionist to help you find the foods that you like and will help you feel great!