How to Transition to a Gluten-Free Diet

Transitioning to a gluten-free diet can be a challenge, but for the growing number of people diagnosed with gluten intolerance, known as celiac disease, it can open the door to improved health and quality of life. For celiac sufferers, gluten--the protein found in wheat, rye and barley--can lead to symptoms ranging from digestive and autoimmune disorders to a greater risk of intestinal cancer. According to celiac.com, at least one in every 133 Americans suffers from gluten intolerance; many are undiagnosed. If you have recently been diagnosed with a gluten intolerance, transitioning to a gluten-free diet will take time and commitment, but the results will be well worth the effort.

Tips For YouGoing Gluten-Free

1. Remove any food items containing gluten from your cupboards, making sure to look for hidden sources of gluten like malt in ingredients lists. Visit websites like celiacsolution.com or celiac.org for a complete list of gluten-containing ingredients and foods. Clean your oven, cupboards, utensils and pots and pans thoroughly and replace your toaster--just a few bread crumbs can wreak havoc for celiac sufferers.
2. Check for gluten in nonfood items as well. Wheat is used as a thickening agent in a wide range of products, from beauty care items like lipstick, lotion and shampoo, to art supplies and even lickable envelopes. Read ingredients lists closely, contact the product's customer service departments with questions and visit sites like celiac.com for a list of celiac-safe products.
3. Focus your food shopping on natural foods like fruits, vegetables, meats and gluten-free grains like rice and quinoa. Read labels carefully, as items ranging from salad dressing to frozen french fries often contain gluten. Most dairy products are gluten free, but many celiac sufferers also have a lactose intolerance, so if this is the case with you, avoid dairy products and opt for soy substitutes instead. Many grocery stores now offer gluten-free versions of traditional wheat products like bread, pasta, waffles and even easy mixes for cookies and cakes. Search websites like celiac.org for lists of gluten-free products to take with you on your shopping trip and recipes for gluten-free alternatives to your favorite wheat-containing foods.
4. Research gluten-free restaurants online when you're planning a night out. A growing number of chain restaurants--including, in 2010, Outback Steakhouse, Bubba Gump Shrimp Company and P. F. Chang's--offer special gluten-free menus. If you can't find information online, phone the restaurant before you go to learn about their gluten-free options. At the restaurant, let the waiter know you are unable to eat gluten and see what they can do to accommodate your diet.
5. Get your friends and family in on the act by informing them of the importance of following a gluten-free diet and the improvement it will make on your health and well-being. For more support, join an online celiac group through websites like celiac.org and celiac.com.