Learning how to go gluten free is stressful. Gluten is common in many foods we consume. Foods like the pizza, pasta and pastries you love now need to be avoided when going gluten free. While it is challenging, this is lifestyle change that is achievable. These 13 beginner tips make beginning your gluten free journey less stressful.
Before getting to tips, here is a short explanation of what gluten is.
What is Gluten? A Basic Explanation
Gluten is the general term for the proteins found in the many species of wheat. Two of the main proteins that make up gluten are Glutenin and Gliadin. When these proteins come in contact with a liquid, such as water, they act as glue for and help foods maintain they’re shape. During this process called hydration, the proteins link up and form chains called gluten.
How to Go Gluten Free
Using some of these simple tips will help you successfully adjust to this new lifestyle.
1. Learn What Grains Have Gluten
While lots of grains contain gluten, some grains are safe. Familiarize yourself with what you can and cannot have.
| Grains That Contain Gluten | Gluten Free Grains |
| Wheat | Sorghum |
| Barley | Oats *see note below table |
| Rye | Quinoa |
| Farina | Buckwheat |
| Farro | Teff |
| Wheat Berries | Millet |
| Spelt | Amaranth |
| Kamut | Corn |
| Triticale | White and Brown Rice |
Note on Oats – Make sure they are clearly labeled gluten free as they are sometimes contaminated during processing.
2. Learn How to Read Food Labels
Get comfortable reading food labels every time you buy a grocery item. Ingredients and recipes may change from one purchase to another.
A few common ingredients to look for that contain gluten are wheat, flour, bulgur and bread crumbs.
Ingredients you may not be as familiar with on food labels that contain gluten are durum, semolina, malt and malt extract.
Look for terms on labels and packaging like “gluten free”, “contains gluten”, “may contain gluten”, or “processed in a facility that also processes wheat”
Learning how to read food labels for ingredients and the wording on packaging helps you make good decisions on which products do or do not contain gluten and are safe for you to consume.
3. Eat Naturally Gluten Free Foods
Lots of fresh foods are naturally gluten free. These foods are usually unprocessed or minimally processed. Here is a short list of these foods.
- Fresh Fruits
- Fresh Vegetables
- Beef
- Pork
- Poultry
- Fish
- Beans and Lentils
- Dairy Products
- Eggs
- Nuts and Seeds
4. Avoid Gluten Cross Contamination
Gluten Cross Contamination and avoiding it is a constant concern for people living gluten free. Just because a food you eat is safe, it does not mean the food hasn’t come in contact with gluten. Here are a few situations where cross contamination may occur.
Gluten Free grains, like oats, are sometimes processed on the same equipment with other grains, like wheat. If you are especially sensitive to gluten it is important to buy oats, like this Bob’s Red Mill option, that are certified gluten free.
Deep fryers in restaurants used to cook French Fries or Tortilla Chips, both of which are usually gluten free, may also be used to cook breaded chicken tenders or fried flour tortillas making them unsafe.
Many condiments such as mayonnaise, peanut butter, and are gluten free, but if a knife used to spread the ingredient onto traditional bread is then double dipped back into the condiment, it is no longer safe as cross contamination may occur.
5. Be Open to Trying Multiple Gluten Free Products and Find What You Like
Finding a new favorite bread, cookie or frozen pizza may take happen on the first try. While there are a lot of great tasting gluten free products in grocery stores and online, there are also some not so tasty options.
Taste is a personal preference; you may love a food that others dislike. If a product sounds good to you, try it for yourself. If it’s not your favorite, look for another option.
6. Gluten Free Measure for Measure Flours Are All Different
The gluten free cupcake recipe made with King Arthur Measure for Measure Gluten-free Flour may not work great when using Bobs Red Mill 1 To 1 Gluten Free Baking Flour. All the brands contain a different mix of gluten free flours and starches. Find a brand the works best for you and the recipes you make.
7. Buy a Gluten Free Cookbook
Find a gluten free cookbook or two with recipes that have already been tried and tested. Cookbooks are great for finding new recipes as well as being building blocks for recipe inspiration and a reference source when you have questions.
America’s Test Kitchen How Can it Be Gluten Free Cookbooks Volume 1 and Volume 2 are my favorites. They’re great for both beginner and seasoned cooks. The books have easy to follow directions, explain why the recipe works, and the food tastes good!
A couple recipes that I’ve adapted from their cookbooks are my Gluten Free Oatmeal Cookies and Gluten Free Pizza Hut Breadsticks.
8. Research Gluten Free Restaurant Menu Options
Look at restaurant menus before going out to dinner and research meal options. Try searching your favorite spots at findmeglutenfree.com. The meal will be more enjoyable with less stress knowing that you can safely eat at the restaurant before sitting down at the table.
9. Download and Use Gluten Free Apps
Use an app on your smart phone to determine if grocery items have gluten or to find a restaurant with gluten free meal options.
The Gluten Free Scanner – Scan the barcode and the app detects the presence of gluten in 500,000+ products to help you decide what products are safe for you.
ShopWell – Better Food Choices – Shopwell says it “helps you discover new foods that fit your lifestyle.” The app helps with gluten free as well as other food allergies.
Sift Food Labels – Scan the product barcode and the app helps show you which ingredients are in the product and if it contains gluten.
Find Me Gluten Free – This app helps locate and find restaurants that offer gluten free menu items.
10. Is Gluten Free Healthy? Not Necessarily
Removing gluten alone from a diet alone is not healthier than other diets except for those people that suffer from celiac disease, gluten sensitivity, or other gluten related medical disorders. Gluten free products can still be high in calories, highly processed and have unwanted additives.
11. There Are Hidden Sources of Gluten
Foods aren’t the only products that contain gluten. Here are some products are possible hidden sources of gluten that you need to be aware of as well.
- Shampoo
- Makeup
- Lip Balms
- Laundry Detergents
- Sunscreen
- Soap
- Playdough
- Medications
- Vitamins and Supplements
As with food, always read labels closely for ingredients containing gluten.
12. Be Your Own Advocate
Be your own advocate when you go gluten free. Read labels, research, and ask questions. Never stop learning about ways to keep gluten out of your diet.
13. Don’t Panic
Probably one of the most important beginner tips for learning how to go gluten free is DO NOT PANIC! This is a big lifestyle change and will take some time adjusting to the change. It’s a lot of learning, trial and error, and mind retraining. It’s a new way of looking at products, cooking and eating.
I hope some of these tips help make this new lifestyle a little easier for you. Like anything, it is a process, but it is a process that you CAN and Will achieve!
