Living with gluten freedom is most definitely a learning experience. You no longer can enjoy “normal” pastas and breads, are extremely limited on safe gluten-free restaurants, discover gluten is found in a variety of foods from soy sauce to Twizzlers, is the base of all good beers, and find yourself wondering why you have been “blessed” with this wonderful abnormality. Well, maybe this was just my experience, but I find that highly unlikely. Through failures and successes I have created a list of “do’s” and “don’ts” when living without gluten.
Do’s…
1. Take a daily gluten-free multivitamin.
Wheat contains a variety of essential nutrients such as calcium, magnesium, and vitamins A, B, D, K, E, and PP. Without wheat you can become deficient in such nutrients. Currently, I am taking New Chapter Organics: Every Woman’s One Daily, which clearly lists that the vitamin as free of gluten.
2. Consume prebiotics and probiotics on a daily basis.
This combination will help to prevent symptoms of IBS, as it will nourish your body with good bacteria needed for digestion. I use a combination of yogurt and kefir, but you can also use a supplement. My warning: if using a supplement, ensure it is enteric coated. Until the villas in a gluten intolerant/celiac stomach are healed, pre and probiotics without enteric coating may cause sever abdominal pains.
3. Plan ahead.
When going out of town, to a restaurant, or a friend’s get-together look into menu or restaurant options. This may mean you need to bring something to help supplement what is being offered. Always carry a gluten free snack in your car or purse, because you never know when you might need it.
4. Keep ginger chews or peppermints on hand.
I have found these two things to be lifesavers! Naturally, ginger and peppermint oil help to relieve gastrointestinal pains such as motion sickness and upset stomach. Like me, many people suffering with the inability to digest gluten find that they have a finicky stomach, easily upset by a variety of foods. What’s even better is that ginger has also been suggested to help prevent the growth of certain cancer cells! I keep a stock of The Ginger People: Ginger Chews (found at Georgetown Market and Trader Joe’s) in my purse and use ginger in some of my salmon marinades.
5. Treat yourself.
While cravings for things I cannot consume have decrease, I still find myself craving things like Penn Station and ballpark hot dogs every once in a while. When these cravings occur I encourage you to treat yourself. If you are craving fast food, grab a gluten-free rice bowl from Qudoba or pad-thai from Noodles and Company. By doing this you will find your attitude of “what I can’t have” will shift to what you can, and I will ensure you having a positive mindset is the key to success.
Don’ts…
1. Share a mayonnaise, peanut butter, or jelly jar with someone who does not follow a gluten-free diet.
This will most likely contaminate the condiment with bread pieces that might end up on your own sandwich or dish. A simple mistake that many people with celiac make once….and let me tell you, once is enough to learn from your mistake!
2. Assume gluten a-typical foods are actually gluten-free.
Read EVERY food label! Gluten is found everywhere. I learned this rule the hard way by consuming dry roasted peanuts, which I assumed were safe. They were just peanuts, right?? Well, they had been dry roasted a sprinkling of wheat. Always check the label! Even if a product does not contain gluten it does not mean that it was made on safe equipment. For example, all Brach’s candy runs on a conveyer belt sprinkled with wheat. Crazy!
3. Finally, do not let frustration overcome you when making a mistake.
Sorry to be the barer of bad news, but I guarantee you that you will make mistakes! Consider each mistake a learning experience. That is life, isn’t it? Smile, laugh, and move on.
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