Where To Start

[nomad4life]

Hi,

I am not yet on a gluten free diet as I am just in the testing / diagnosing phase but it will likely head that way at least as a trial in the near future. I have never really dieted or watched too much what I eat and the prospect of being gluten free seems completely overwhelming and impossible. I looked some lists on here and there are hundreds of ingredients and hidden things to avoid.

So can someone give me some simple first steps. Obviously checking for gluten in the ingredients lists but other than that I'm a bit stumped on first steps. I have allergies to nuts and dairy and am not a big meat eater so not sure what I am supposed to eat.

Will look around more, but was just wondering if anyone has simple tips for someone just starting out who knows very little about all this.

Thanks!

[Roda]

Stick to the perimeter of the grocery store. That is where you will find fresh fruits, veggies, meats and dairy. All fresh fruit,veggies and meat are gluten free. Marinated meats you should question. Some of the dairy you have to watch. Milk and most cheeses are fine. Some brands of yogurt (I buy stonyfield farms but there are others) are fine. Single ingredient spices are all gluten free but it can get tricky with blends. If they are just single ingredient spices/herbs mixed together then those will be alright too. Lundburg rice cakes and cornthins are gluten free. Plain canned beans, veggies, and fruit are alright. You will need to replace your condiments ie peanut butter, butter etc if you have cross contamination ie buttering bread and then sticking the knife back in the butter. Some recommend squeeze bottles. If you have gluten eaters in your house, so that does not get wasted, buy yourself your own and mark them. We share at our house but the kids and husband usually scoop out what they need. Buy yourself a new toaster and colander. For the gluten eaters have a part of the counter reserved for them, the rest for gluten free. For me that is what I consider the "simplest" things. As you learn how to read labels you will find more things. I also when I started out I bought Cecelia's Marketplace Gluten Free Shopping Guide. It made my first few trips to the store a little less overwhelming. I still reference it on occasion. Hopefully others will add some suggestions.

[mamaw]

Hello & Welcome

First thing is don't panic & take a deep breathe. Many go through stages of anger, fear, sadness, grieving, craving. Almost like loosing a loved one. And in a way you are loosing a unique part of your being--- Food. Almost everything we were taught as youngsters we now must change & begin again. But for renewed health & well -being it is all worth the training...it all falls into place but I suugest taking the learning process in steps & not trying to do it all in one day.... Time is your friend here.

As Roda stated with some good suggestions..... Remember naked foods meaning no breading, coatings, fillers, marinades.....fresh fruits, vegetables, & plain meats. You can put on your own favorite spices. McCormick spices are clearly labeled...

After you are comfortable with that step then its time to more to another step. Adding more into your diet. You can buy ready made cake, cookie, brownie mixes to help if you have a sweet tooth....

There is a wealth of info on this site so take time to read, read & read..... there is a gluten-free/c/f site on Yahoo so that site may give you recipes for dairy free as well. Plus I think another is called No Dairy or No Milk. I'm not dairy free so I just can't remember the name. But if you google casein free/dairy free you will get more than you ever wanted to know.

The most important thing is to always READ labels. It has & is getting easier with the new lableing laws. But companies are forever changing their ingredient list. If they find a cheaper source then the label is changed. After a while you will know what companies stay fairly safe & do not continuely change...

Many mainstream companies has gluten-free products right from the store shelf:

Progresso soup:

creamy mushroom, chik & wild rice, chik & veg., clam chowder,

lentil, chicken & rice

Swanson chicken broth, Rachel Rays broth, Progresso broth.

Dinty Moore beef stew but not their chicken stew!

Hormel pepperoni

heinz ketsup, french mustard, heinz vinegar, Lea & Perkins worchestshire sauce, La Choy soy sauce, Newman's salad dressing

Kraft labels all their products clearly

Boar's Head & Dietz & Watson deli meats

Utz chips, Lay's Doritos, Herr's chips all are labeled

Plain popping corn

Bell & Evans gluten-free chicken nuggets, strips, patties.

Oberto beef jerky plain & I think two flavors.

Ginger ale, pepsi, coke products are labeled.

The list could go on forever with so much more & also other brands.

The protein in dairy is also broken down at the tips of the villi same for gluten.... after a year or more on the gluten-free diet you may want to try a very small amount of dairy. Some have found that after a year or so they are able to have a small amount of dairy....Dairy is an allergy & not autoimmune as Celiac Disease....

If you drink there are many gluten-free beers available as well as wine, vodka.......

Dining out is probably the hardest at first. Many restaurants on coming on board with gluten-free menus:

Red Robin, Longhorn Steakhouse, Chili's,Carrabas,Boston Market,P F Chang's Pei Wei, Carino's , Wendy's & loads more. So choose dining places that have a gluten-free menu in place at first.

If you ask specific questions just ask & someone will have an answer on here for you.

Good Luck on your healthy journey .

blessings

mamaw

The protein in dairy is also broken down at the tips of the villi

[phattsmom]

Thanks for all the good info. I'm also a newbie at going gluten-free, diagnosed about 3 weeks ago. I'd been on the Heather von Vouros IBS diet for about three years, then was diagnosed celiac. Since you can actually have BOTH, I'm in a quandary as to how to expand into the celiac diet without setting off my IBS like crazy. To stictly follow BOTH diets brings you down to a small handful of foods -- really difficult for me to keep up that heavy restriction for long. Plus I have grief issues (two deceased sons), and a highly stressful job (that sets off my IBS).

Right after cutting out all known gluten as best I could, I was doing pretty well -- no more big stomach. But then went back to work after a hiatus and my abdomen looks like I'm about 6 months pregnant and gas/bloating seem worse than ever. I am SOOOOO tired of long lists of foods that I can't eat!!!

Anybody transitioned from the IBS high soluble fiber diet to the celiac diet and lived to tell about it?

[mamaw]

IBS is one of the things doctors dx before a celiac dx for many of us. Now since being gluten-free for a long time I'm having BIG C issues ! I still get bloated & miralax is my new BBF...even that at times don't do the trick....

I just strictly follow the gluten free diet & take lots of fiber.... I have no solution I just manage this way...No big help here but I'm still alive & doing well......

mamaw