Whether it’s due to celiac disease, autoimmune disease, an
allergy or simply a desire to eat better, more and more people are taking on a
gluten free diet. This can have an enormous impact on your health overall, but
only if you do it correctly.
If you do not remove 100% of the gluten in your diet, you won’t get
the full benefits and, especially if you have celiac disease of one of the
related conditions, you may continue to have symptoms from the very trace
amounts of gluten you may not realize you are still consuming.
Here is how to avoid five of the main mistakes people make when
going on a gluten free diet:
1. Learn Which Foods Besides Wheat Contain
Gluten
This is a really important first step when starting on a gluten
free diet. You probably know that gluten is a protein in wheat, but it is also
found in rye and barley, and it is debatable whether it is also found it oats.
It is important to read the label of
every processed product you buy because a lot of products have hidden gluten in
them.
Remember the acronym "BROW" when reading labels; it
stands for barley, rye, oats and wheat. When you first start on a gluten free
diet , you’ll probably eliminate wheat based foods like bread and pasta, but
did you know that gluten is also found in soy sauce, licorice and artificial
crab? Learn the common and not-so-common sources of gluten and read labels
carefully.
2. Do Not Overeat Processed Foods On Your Gluten
Diet
Overeating processed foods is never good for you especially if
you are on a gluten free diet. Gluten free food products are sold everywhere
these days, which certainly makes changing to a gluten free diet easier for
some people. However, these processed products are often less nutritious than
their gluten containing counterparts. Gluten free breads, crackers, cookies and
other processed foods often contain high levels of starch and sugar. Many
people with celiac disease may also have diabetes I so you do not want to challenge
your blood sugar, promote inflammation or put on weight.
Processed foods may not be 100% gluten free because by law they
can contain up to 20 ppm (parts per million) of gluten. This tiny amount is not
enough to trigger a reaction from a single serving, but if you are eating large
amounts of “gluten free foods” like cereal, bread and pasta for every meal, you
could be ingesting enough gluten, accumulatively, to impair the progress of
your gluten free diet.
Like all processed foods eat in moderation.
3. Focus On High Quality Gluten Free Foods.
Many people start a gluten free diet because of a particular
health issue such as being diagnosed with celiac disease. The person’s
gastrointestinal system is damaged and they need to focus on eating healthily
to allow the damage to heal. It is not enough to simply replace gluten
containing processed foods with gluten free processed foods.
If you have been unwell for a sometime, your body may be
deficient in micronutrients, minerals and vitamins, so it is best to put the
emphasis on fresh natural products foods that are naturally gluten free like
meat, eggs, fish, vegetables, fruit, nuts and seeds to help replenish your
stores.
These foods help reduce inflammation (unlike high starch
gluten-free foods which promote inflammation) and in conjunction with the
elimination of gluten can have a huge impact on how you feel overall.
4. Make Sure Your Personal Care Products,
Cosmetics, Vitamins, Supplements and Medicines are Gluten Free
Hidden gluten can be found in the oddest of places such as in personal
care products, cosmetics, vitamins, supplements and medicines This might not
seem as obvious to people who aren’t used to dealing with food allergies, but
it’s a common source of accidental gluten. Even though there is no scientific
evidence to prove gluten is absorbed through your skin, these products can be a
source of gluten contamination even if you are not you aren’t eating them. Be
particularly careful with eye and lip products, as they sometimes contain vitamin
E that is derived from wheat germ.
Check the labels on your vitamins, supplements and check with
your pharmacist for ingredients of any prescription medication you take. Gluten
is found in everything from iron supplements to headache medication, and it’s
important to read the labels each and every time.
5. Learn About Cross Contamination
Before you first go on a gluten free diet, it’s hard to understand
the need to be 100% gluten free, and how even a little gluten can trigger a
reaction. Gluten free foods made on shared production lines or prepared in the
same kitchen as gluten containing foods run the risk of being cross
contaminated with gluten. It takes as little as 20 ppm of gluten to trigger a reaction in people with
celiac disease. To be on a 100% gluten free diet, food needs to be stored, prepared
and served separately.
When first going on a gluten free diet, it is advisable to get
new condiments that are free of crumbs, a new toaster, new cutting boards and make
sure that you have super clean cooking surfaces. Do not share food prep
surfaces, cooking surfaces or utensils with gluten containing foods. When
eating in restaurants, be sure to ask about their allergy protocol and don’t be
shy about asking about ingredients in seasonings and dressings.
Now that you
know the top five mistakes to avoid when going on a gluten free diet you may
want to learn more, or have a handy resource you’re your family and friend to
learn how to be 100% gluten free. I have written a resource book on how to be
100% gluten free which you can purchase by clicking the following link:
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