Overwhelmed is a word we hear often from people in the first weeks and months learning to live gluten-free. Our Top 5 Tips for Gluten-free Beginners can help you taste what’s possible and find your way in your wonderful new gluten-free world!
1. New to Gluten-free? Don’t PANIC!
It’s easier than ever to live gluten-free and experience the joy of the real thing! Gone are the days of limited, sub-par options and treks to specialty stores. An impressive (and growing!) assortment of deliciously gluten-free goods can be found even at your local grocer.
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And you’re not alone! You don’t have to figure out how to eat gluten-free all by yourself. Gluten-free crowdsourcing extends from foodie friends you can meet down the street to thriving gluten-free communities on the other side of our digital world. Get support from gluten-free friends in forums, feeds, community meetups, or online groups. Trade recipes. Try out tips. Read reviews. Or absorb some been-there-done-that gluten-free wisdom from the tales of trailblazers and trials of fellow newbies alike.
Follow the you-may-also-like gluten-free breadcrumbs to find influencers whose only job is to show you the latest and greatest in gluten-free living. They won’t all click for you, and that’s okay! Gluten-free social sages exist for almost every age, stage, and demographic, so you’re sure to discover a meaningful maven with a point of view that suits your style or situation and makes you feel like you’ve found your gluten-free people. Whether you seek recipes or recommendations, insight or inspiration, the global gluten-free community is yours to discover!
2. Be Patient
Try everything fearlessly! Reviews are helpful, but trial and error is the only way to discover what you like and love. Whenever you can, sample before you buy the big box. Gluten-free products have come a long way in the last ten to fifteen years, but you probably won’t like everything you try.
Gluten-free events and expos are tasty opportunities to fall for a new favorite. But if there isn’t one happening near you soon, and your local stores don’t offer samples, team up with gluten-free friends for tasting parties or trades. One person’s “yuck” may be another’s “yum.” Swap still-fresh, barely used bags of gluten-free stuff that didn’t stun the way you’d hoped. Split a pack of that new snack or promising staple to keep sampling costs down.
When a gluten-free friend finds a new favorite product, share the success! Ask to try a scoop or sip to see if it’s your cup of tea — and make sure the sharing goes both ways with your discoveries, too! Your gluten-free needs are as unique as your fingerprints. There are many reasons to eat gluten-free, so you may have a different experience with something that helps (or hurts) someone else. Your mistakes and mishaps are your own. Learn from them, listen to your body, and be patient with yourself as you walk your one-of-a-kind gluten-free path and find what works best for you.
3. Keep It Simple
Don’t over complicate! Seek simple recipes with fewer ingredients and build on whole foods. And the more whole foods you choose, the less time you’ll spend reading labels! From apples to zucchini, you can always count on fresh fruits and veggies — they’ll never change their ingredients list!
Gluten-free does not always mean good for you. Healthy gluten-free products are easier to find than ever, and there are a lot that make up for gluten by adding more sugar, saturated fat, and sodium — and less protein and fiber — than you’d find in the regular version. There’s room for sweet treats or savory snacks in every healthy life, but if you don’t know the seemingly innocent gluten-free muffins you’ve been enjoying for breakfast have as much sugar, fat, and calories as a decadent cupcake with inches of icing, it can add up. Fill your plate with simple, naturally gluten-free whole foods whenever you can. When packaged gluten-free options are part of the menu, make it a habit to read the nutrition facts while you’re investigating the ingredients list for gluten in disguise.
Label reading is a skill every gluten-free eater must master. It takes time, but the keep-it-simple concept makes it easier. Follow a simple four-step system like the one in Little Northern Bakehouse’s Hidden Gluten Hacks article — use it like a checklist every time you read a label. Turn it into a routine so you don’t miss a “may contain” statement. Gluten can hide in some sneaky places, including bouillon, pickles, and even hot chocolate mix. Always look for gluten-free certification, not just a wheat-free mention.
4. Get Creative
No gluten-free option on the menu? Get creative! Simple swaps — like using lettuce for buns and wraps or asking for a burrito as a bowl — are the ticket to finding gluten-free joy in any situation.
Focus on the freedom, not the restriction. A rainbow of naturally gluten-free veggies, fruits, and plant-based proteins give you a lot to work with. But there’s a world of amazing gluten-free products out there and nearly always a swap for whatever you’re craving. Make an index of gluten-free foods and ingredients that you can keep adding to. Having it at your fingertips will be a big help to Future You — and anyone else trying to feed you.
Some swaps will be one-for-one and work the first time. Others call for creativity and perseverance. Harness your inner mad scientist. Test different gluten-free ingredients (gluten-free flours tend to be good for some swaps, but not for others, depending on the recipe). Take good notes so you can repeat your recipe breakthrough next time!
5. Be Prepared
Always have snacks! Gluten-free options may be hard to find when you venture out. A stash of portable foods you trust can mean the difference between being hangry and irrational or being present and open to joy.
Stashing a gluten-free bun in your purse on the way to a party might feel a little odd at first, but you’ll feel like a genius when it unlocks a meal that’s more than a salad and sides. Being prepared pays off at home too! Stock your fridge, freezer, and pantry for success so you’re not stumped at mealtime. Bulk-buy your go-to gluten-free staples so you can cook up simple, satisfying recipes without a shopping trip. But don’t stop there — bake or cook in big batches when you have time. Pack in meal-sized portions and freeze for busy days when you don’t have the spoons for the extra effort of gluten-free food prep.
These Top 5 Tips for Gluten-free Beginners are just a taste! Check out the Ultimate Guide for the New to Gluten-free for more tips, hacks, and how-tos to help you get the hang of living deliciously gluten-free.
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