If you’re new to a gluten-free diet you’re probably feeling overwhelmed. Especially f you’ve just been diagnosed with celiac disease. Know that you’re not alone.
Adopting a gluten-free diet has become more and more popular in the last five years which means that there are a lot more resources and foods you have access to.
Though I’ve been rocking a gluten-free diet for six years now, I’m only intolerant to gluten. However, in that time my best friend was diagnosed with celiac disease.
So, in this blog post I’m going to cover everything you need to know about a gluten-free diet and how to feel good about making the switch.
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What Is Gluten?
Though the term “gluten-free” is popular right now, a gluten-free diet isn’t just about avoiding bread (especially if you have celiac disease!).
Gluten is a protein found in wheat (and its derivatives like durum, emmer, spelt, farina, farro, Kamut, Khorasan wheat, and einkorn), rye, barley, and triticale,
So yes, you will need to avoid a lot of traditional bread but those ingredients and derivatives of it are also added into other items as well.
It is often used as a binding agent which means that you’ll need to start checking labels to fully avoid it.
Celiac Versus Gluten Intolerance – What’s The Difference?
Celiac disease is an incurable autoimmune disease. When gluten is ingested, it damages the villi in the small intestine which then interferes with the absorption of nutrients.
When you continue to eat gluten with celiac disease (often undiagnosed), the small intestine becomes so inflamed that you become malnourished because your body isn’t able to absorb the nutrients it needs.
This isn’t a “wheat allergy” it is an autoimmune disease.
Gluten intolerance (or non-celiac gluten sensitivity) is much “lighter” than celiac disease in the sense that for many it is unique. You may tolerate some gluten-containing foods and not others. Or you may be able to ingest small amounts and have no issues.
The biggest difference between celiac disease and a gluten-sensitivity (aside from the obvious effects of ingesting gluten) is that as a celiac, you cannot have any cross-contamination.
This blog post is a great resource if you’re newly diagnosed as it has the top 4 tips for managing Celiac disease.
Meaning, for your gluten-free diet:
- Your toast cannot be in the same toaster as traditional toast
- You cannot just pick the croutons off of a salad
- You can’t use the same cutting board as other people
With celiac disease, you need to be extra careful. For those with celiac disease, you often can’t touch gluten either.
Believe it or not, it’s in popular items like playdough etc.
Signs Of Gluten Sensitivity And Celiac Disease
Part of the reason that celiac disease was initially hard to diagnose is that the symptoms would be all over the place.
Which is why it’s best to get tested.
For gluten intolerance the most common symptoms are:
- Bloating
- Stomach pain
- Sluggishness
- Red bumps
However, for celiac disease, the signs and symptoms are much greater. Check out a full list of signs of celiac disease.
Hidden Sources Of Gluten
Because gluten is used to bind ingredients, it can truly be in everything and anything.
The obvious items like bread, pasta, crackers, baked goods, and wraps don’t even touch the list for a gluten-free diet.
Make sure to check things like:
- Soy sauce
- Artificial flavors
- Medications
- Any and all restaurant food (they actually put pancake batter into omelets a lot!).
For people who are newly gluten-free they often find their symptoms continue because of so many hidden sources of gluten.
Hot tip: the only way to go completely gluten-free is to focus on more of a whole-food kind of diet (check out these tips to eat a whole-food diet and learn more about types of gluten-free flours and the best gluten-free grains to use) and to check the ingredients of everything.
Anytime you eat out you are running a risk of ingesting gluten. Call ahead to the restaurant to both let them know you’re coming (they’ll need to use a separate surface to prepare your foods) as well as confirm the ingredients in what you plan to order.
Gluten-Free Alternatives
With so many people being diagnosed with celiac disease, there are now a lot of alternatives on the market to support a gluten-free diet!
You can easily purchase Gluten-free baking flour to make your own gluten-free pancakes and gluten-free muffins. These fluffy gluten-free pancakes taste like the original box ones.
There are snack items like gluten-free pretzels and snack bars. You’ll want to stock up on gluten-free soy sauce and your favorite gluten-free pasta so that you can make your favorite dishes.
Below are a few amazing resources to help you transition to a gluten-free diet:
- Gluten-free baking tips
- Types of oats and how to use them
- How to make gluten-free meal prep easier
- Gluten-free pantry staples you NEED
- How to eat gluten-free on a budget
- Almond flour versus coconut flour
Gluten-Free Recipes For Beginners
As mentioned, I’ve been gluten-free for six years now, so I’ve accumulated a lot of recipes! Below are a few favorite gluten-free recipes for beginners so that you don’t feel “stuck” on what to eat.
Get started with this list of 30 gluten-free snacks as well as 30 dairy and gluten-free dinner recipes.
- Almond flour chocolate cookies
- Paleo morning glory muffins
- Sugar-free banana bread
- Salted chocolate mug cake
And if you have littles with gluten allergies, here are a few amazing gluten-free books for kids if you need to break this all down for them.
Frequently Asked Questions About A Gluten-Free Diet
Though many people choose to remove gluten for health reasons, just “going gluten-free” doesn’t mean you’re eating healthy. If you focus on a gluten-free diet rich in protein and whole foods, it’s a healthy choice. However, a gluten-free diet based on packaged gluten-free foods like snacks, desserts, and processed foods isn’t a good swap.
Naturally, oats are gluten-free however they’re often processed in plants that contain gluten. So, if you have celiac disease make sure to purchase oats that are labeled gluten-free to avoid any symptoms.
Gluten-free and wheat-free are not the same thing. Someone with a wheat allergy can still theoretically eat gluten. Gluten is a protein that is found mostly in wheat, barley, and rye (multiple things). If you are allergic just to wheat you can still consume items with gluten.
Megan Stevens
Wow, I loved reading this article. There are so many great tips: It really is an all-encompassing lifestyle. I love that the dangers of having this condition is shown so clearly as well as the fact that a person goes about life normally; it becomes second nature. A beautiful success story with guidance! 🙂
fitasamamabear
Yes! Rebecca breaks it all down so nicely! It's a crazy adjustment at first but it does become second nature/habit just like anything else.
Rebecca @ Strength and Sunshine
Thank you so much Shelby for having me on ?
fitasamamabear
Anytime! Thank you millions for all the helpful tips!
Dave
I have to say that a whole-heartedly disagree with the statement, "gluten free has zero benefit for people without celiac" (respectfully of course) I think doctors and experts like Dr Perlmutter, Dr Amy Myers, Dr Terry Wahls, Dave Asprey, Dr Mark Hyman, JJ Virgin and any functional medical practitioner would also disagree with you. Gluten is an inflammatory trigger, has no nutritional value, and is the one of the top culprits behind hidden food sensitivities. Not too mention that you usually do not get a celiac diagnosis until you have so much damage already done. Look at any healing diet, and the first step to all is a gluten free diet. (all said with respect 🙂 )
fitasamamabear
I think in this context most people who go for a gluten free diet to avoid gluten end up with packaged goods that are gluten free but still horribly devoid of nutrition. I agree that gluten for most people has little value and most swaps (so long as they are outside the packaged random gluten free "food") are for the best and far more healing. But I think in general that's making a switch to real/whole food diet versus just aiming to eliminate gluten.
Teresa
I use recipes from Strength and Sunshine too! I'm not Celiac, but I have a wheat sensitivity and I have autoimmune issues, so I definitely avoid gluten. When I started avoiding gluten, there weren't as many options as there are today, but I agree that gluten free processed food isn't always healthy. Eating a real food diet is the best way to go!
fitasamamabear
Yup, she rocks haha I'm not celiac either and actually don't have intolerances lol but I prefer to eat a real food diet which ends up mostly gluten free anyways. it's nice now that there's so many more options for celiacs, but in my opinion the focus should still be on QUALITY ones. Like you said, real food is the way to go!
Chelsea
Such a comprehensive article! Great information!
fitasamamabear
Thanks Chelsea!