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Common Gluten-Free Diet Mistakes You Might Be Making
Scott Adams posted an article in Celiac Disease Basics
Celiac.com 10/08/2024 - Transitioning to a gluten-free diet can be challenging, especially for those newly diagnosed with celiac disease or gluten sensitivity. While eliminating gluten is essential for managing symptoms and maintaining health, many people make common mistakes that can hinder their progress. Here are some of the most frequent pitfalls to avoid when following a gluten-free diet. Not Checking Labels for Hidden Gluten One of the most common mistakes is assuming that a product is gluten-free simply because it seems like it should be. Gluten can be found in a wide range of foods and products that don’t seem to have anything to do with wheat, barley, or rye. Foods like sauces, condiments, processed meats, and even candies often contain hidden gluten in the form of additives, thickeners, or flavorings. Common hidden sources of gluten include: Soy sauce: Most soy sauces contain wheat, but gluten-free versions are available. Salad dressings and sauces: Many bottled dressings and sauces use gluten-containing thickeners. Seasoned meats: Some pre-seasoned meats or marinated products may contain gluten, especially if they use modified food starch or malt vinegar. Processed snacks: Crackers, chips, and snack bars may contain gluten unless specifically labeled gluten-free. Always read food labels carefully. Look for gluten-containing ingredients such as wheat, barley, rye, malt, and certain food starches. Relying Too Heavily on Processed Gluten-Free Products When people switch to a gluten-free diet, they often seek out gluten-free replacements for their favorite foods like bread, pasta, and cookies. While gluten-free versions of these products are available, they can be highly processed and lack essential nutrients. Many gluten-free substitutes contain added sugars, unhealthy fats, and lower amounts of fiber, vitamins, and minerals. Instead of relying on gluten-free processed foods, aim for a diet that includes naturally gluten-free whole foods like fruits, vegetables, lean proteins, nuts, seeds, and gluten-free grains like quinoa and brown rice. This approach not only ensures that you’re avoiding gluten but also provides essential nutrients and promotes overall health. Overlooking Cross-Contamination Cross-contamination occurs when gluten-free foods come into contact with gluten-containing foods, utensils, or surfaces. For people with celiac disease, even trace amounts of gluten can trigger symptoms and damage the intestines. Many people new to the gluten-free diet overlook the risk of cross-contamination, especially when eating out or preparing food at home. Common sources of cross-contamination include: Shared cooking utensils: Using the same cutting boards, knives, or pans for gluten-free and gluten-containing foods. Toasters: Using a toaster that has been used for regular bread can contaminate gluten-free bread. Condiments: Dipping a knife into shared jars of butter, jam, or peanut butter after spreading it on gluten-containing bread. Restaurants: Even if you order a gluten-free meal, it can become contaminated if prepared on the same surfaces or with the same utensils used for gluten-containing foods. To minimize cross-contamination, use separate cooking tools and utensils, or ensure they’re thoroughly cleaned. When dining out, communicate your dietary needs clearly and confirm with the restaurant staff that they take precautions to prevent contamination. Assuming All Grains Are Gluten-Free Many people new to the gluten-free lifestyle assume that all grains are safe to eat, but this is not the case. While gluten is primarily found in wheat, barley, and rye, some grains may still be problematic due to cross-contamination during processing or confusion over their gluten content. Grains that are naturally gluten-free but may be contaminated include: Oats: Oats themselves do not contain gluten, but they are often processed in facilities that also handle wheat. Only oats labeled gluten-free are safe for people with celiac disease. Buckwheat: Despite its name, buckwheat is gluten-free, but it can be contaminated if processed with wheat. Corn: Corn is generally gluten-free, but some corn-based products may contain traces of gluten if processed in shared facilities. If you’re unsure whether a grain is gluten-free, check for certified gluten-free labeling on the packaging. Ignoring Non-Food Sources of Gluten Gluten can be found in more than just food products. Many medications, supplements, and even personal care products may contain gluten or gluten derivatives. This is especially important for people with celiac disease, as ingesting even small amounts of gluten can cause symptoms. Some common non-food sources of gluten include: Medications: Gluten can be used as a binder in certain pills or capsules. Check with your pharmacist to ensure your medications are gluten-free. Supplements: Some vitamins, minerals, and herbal supplements may use gluten-containing fillers. Lip balm and makeup: Some cosmetic products, particularly lip products, may contain gluten. If you inadvertently ingest small amounts through your lips, it can cause a reaction. To avoid non-food sources of gluten, look for gluten-free certifications or ask manufacturers about the ingredients in their products. Not Replacing Lost Nutrients When people cut out gluten, they often eliminate foods that are rich in important nutrients, particularly those found in fortified breads and cereals. These foods are often sources of fiber, iron, calcium, and B vitamins, including folic acid. Failing to replace these nutrients can lead to deficiencies. To avoid nutrient gaps, consider incorporating these naturally gluten-free, nutrient-rich foods into your diet: Fiber: Increase your intake of gluten-free whole grains like quinoa, brown rice, and millet, as well as fruits, vegetables, nuts, and seeds. B Vitamins: Many gluten-free grains and fortified products may not contain the same levels of B vitamins, so be sure to consume plenty of leafy greens, eggs, dairy, and legumes. Iron: Include iron-rich foods such as red meat, poultry, lentils, and spinach to make up for the loss of fortified wheat products. Consult with a healthcare provider or dietitian if you’re concerned about nutrient deficiencies after going gluten-free. In some cases, supplements may be necessary. Conclusion Adopting a gluten-free diet is a critical step for those with celiac disease or gluten sensitivity, but it's not without its challenges. Avoiding common mistakes, such as missing hidden sources of gluten, relying too heavily on processed foods, and neglecting cross-contamination, can help ensure a successful transition. By staying informed and vigilant, you can manage your gluten-free diet effectively while maintaining optimal health.- 2 comments
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Celiac.com 07/19/2018 - Maintaining a gluten-free diet can be an on-going challenge, especially when you factor in all the hidden or obscure gluten that can trip you up. In many cases, foods that are naturally gluten-free end up contain added gluten. Sometimes this can slip by us, and that when the suffering begins. To avoid suffering needlessly, be sure to keep a sharp eye on labels, and beware of added or hidden gluten, even in food labeled gluten-free. Use Celiac.com's SAFE Gluten-Free Food List and UNSAFE Gluten-free Food List as a guide. Also, beware of these common mistakes that can ruin your gluten-free diet. Watch out for: Watch out for naturally gluten-free foods like rice and soy, that use gluten-based ingredients in processing. For example, many rice and soy beverages are made using barley enzymes, which can cause immune reactions in people with celiac disease. Be careful of bad advice from food store employees, who may be misinformed themselves. For example, many folks mistakenly believe that wheat-based grains like spelt or kamut are safe for celiacs. Be careful when taking advice. Beware of cross-contamination between food store bins selling raw flours and grains, often via the food scoops. Be careful to avoid wheat-bread crumbs in butter, jams, toaster, counter surface, etc. Watch out for hidden gluten in prescription drugs. Ask your pharmacist for help about anything you’re not sure about, or suspect might contain unwanted gluten. Watch out for hidden gluten in lotions, conditioners, shampoos, deodorants, creams and cosmetics, (primarily for those with dermatitis herpetaformis). If your child has celiac disease be sure to avoid Play-Doh because it contains wheat flour. Be careful about hidden gluten in toothpaste, lipstick and mouthwash. Be careful about common cereal ingredients, such as malt flavoring, or other non-gluten-free ingredient. Be extra careful when considering packaged mixes and sauces, including soy sauce, fish sauce, catsup, mustard, mayonnaise, etc., as many of these can contain wheat or wheat by-product in their manufacture. Be especially careful about gravy mixes, packets & canned soups. Even some brands of rice paper can contain gluten, so be careful. Lastly, watch out for foods like ice cream and yogurt, which are often gluten-free, but can also often contain added ingredients that can make them unsuitable for anyone on a gluten-free diet. Eating Out? If you eat out, consider that many restaurants use a shared grill or shared cooking oil for regular and gluten-free foods, so be careful. Also, watch for flour in otherwise gluten-free spices, as per above. Ask questions, and stay vigilant.
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Celiac.com 07/10/2020 - Gluten-free cookies are easy to prepare and the payoff is huge! But sometimes, baking disasters occur. Expressions such as: that’s the way the cookie crumbles, one tough cookie or cookie monster can, at times, have double meanings for the gluten-free baker. Questions such as: Why does a cookie batch turn out one time and the next time fail? Why do my cookies spread so much? My cookies are dry and hard, what am I doing wrong? What happened? It’s time to put on the oven mitts and baker’s hat and find some cookie cures. First of all, subtle changes in a cookie recipe can bring varied results. Inferior ingredients (or different brands), inaccurate measurements, differences in baking equipment, variations between ovens (inaccurate temperature), oven rack position, baking times and even weather conditions can have an effect on the outcome of gluten-free cookies. To fine-tune your cookie-baking skills and minimize cookie disasters, here are a few suggestions. What to Do If: 1) Cookies Spread Too Much Start with butter at “room temperature” not squishy but malleable (still feeling firm). To determine if butter is at “room temperature”, insert an instant read thermometer in the center of the stick of butter. It should read 65 to 68 degrees F. Use a combination of vegetable shortening and butter. Cookies made with butter have an outstanding taste, but those made with shortening hold their shape better. You can control spread by using a combination of butter and shortening. Diet margarine or whipped spreads are not suitable for baking. These products contain too much water. Reduce the amount of sugar in the dough. Measure accurately: use the “spoon in and level off” method. Use a higher-protein flour mix. The greater the protein value in the flour mix, the more liquid it will absorb. Examples of protein flours include brown rice, sorghum, bean, almond meal and others. Use suggested flour mix given in the recipe since the recipe was developed and tested with that particular flour mixture. Use less liquid in the dough. Use the correct size egg given in the recipe and measure accurately with proper measuring cup. For liquids, use a measuring cup that has a spout. Always drop dough portions on a cool cookie sheet. Use 2-3 identical cookie sheets, while one is baking, another is cooling and the third one is ready to be placed in the oven. For a quick cool-down, place cookie sheet in refrigerator for a few minutes. Bake at correct oven temperature. A too-low temperature may lead to spreading. Preheat oven at least 15 minutes and check oven accuracy by using free-standing oven thermometer. Over-greased cookie sheets. Consider lining cookie sheets with parchment paper. It reduces spread, promotes even baking and reduces cleanup. 2) Cookies Are Dry and Hard Used too much flour/gluten-free oats. Measure accurately. Stir flour in container to aerate; use spoon to fill dry measuring cup and level off with knife. Hard and stale brown sugar. Use fresh, soft, moist brown sugar. Hard and very dry dried fruit. Soak dried fruit in water (or other liquid) to absorb some moisture so it won’t take it from the dough. Drain fruit, pat dry and then stir into dough. Overmixed dough. Stop mixing when dough is just incorporated. Too-hot oven temperature. Keep free-standing oven thermometer in oven to check oven accuracy. Overbaked cookies. Check cookies at the minimal baking time. Bake one “test” cookie to make adjustments for your oven. Cookies continue to bake on the cookie sheet once they are removed from the oven. Oven may be hotter than the temperature the dial reads. Purchase an oven thermometer and keep in oven to ensure accurate temperature. Improperly stored cookies. GF cookies are best when eaten within 2 days or placed in the freezer in airtight containers for extended storage. Cookies Crumble. Forgot to add xanthan gum to dough. Xanthan gum acts as a binder with other ingredients in gluten-free baking. It is a necessary ingredient in most gluten-free baking. Used diet margarine or whipped spreads as the fat. Diet margarines and whipped spreads are full of air and water which makes them unacceptable for baking. Use stick butter (unsalted preferred), shortening or oil. Measure accurately. 3) Cookies Break When Removed From Cookie Sheet Cookies still too warm. Let cookies cool on cookie sheet for specified time given in recipe before transferring them to wire racks to cool completely. For delicate cookies, bake them on parchment paper-lined cookie sheet. When baked, slide the parchment paper off cookie sheet to a wire rack to cool. For the best results Watch your cookies very carefully until you know how a particular recipe bakes in your oven and on your cookie sheets. Be consistent: use the same “brand” ingredients and stick with them, measure the same way, preheat oven for at least 15 minutes and check oven accuracy by keeping thermometer in oven. Bake one or two “test” cookies first so adjustments can be made without ruining the whole batch. Keep cookie dough refrigerated until ready to bake especially if kitchen is hot, humid or dough is soft. Always place dough on cool cookie sheets. If All Else Fails Use cookie disasters for future crumb crusts. Freeze the cookies then put them in a food processor and make cookie crumbs. Store the crumbs in the freezer and use them when you make desserts with crumb crusts. Your cookie disasters may end up as wonderful crust creations! Happy Baking! Triple Chocolate Bliss This recipe is from the cookbook, Gluten-Free Cookies (What No Wheat Enterprises, 2008) by Jeanne Basye, The Gluten-Free Cookie Lady. Ingredients: 2 tablespoons gluten-free flour mix 1/8 teaspoon xanthan gum 1/8 teaspoon baking powder 1/8 teaspoon salt 4 (1 oz.) squares semisweet chocolate, coarsely chopped 2 tablespoons unsalted butter ½ cup granulated sugar ½ teaspoon pure vanilla extract 1 large egg ½ cup coarsely chopped macadamia nuts ¼ cup each semisweet chocolate chips, milk chocolate chips and white chocolate chips Directions: 1. Preheat oven to 350 degrees F. Line cookie sheets with parchment paper. 2. Sift flour, xanthan gum, baking powder and salt in bowl; add nuts and flavored chips; stir. Set aside. 3. Put chocolate squares and butter in large microwave-safe bowl. Microwave, uncovered, on High (100 percent power) in 30 second intervals until melted. Stir after each interval. Cool 5 minutes. Stir in sugar, vanilla and egg. Gradually stir in flour mixture. 4. Measure dough in 1 ½ tablespoon portions; drop 3 inches apart on prepared cookie sheet. 5. Bake 11 to 12 minutes or until tops are glossy and centers are soft. Cool 4 minutes on cookie sheet then transfer to wire rack to cool completely. 6. Store in airtight container up to 2 days or freeze up to one month. Makes 15 (2 ½-inch) cookies
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Celiac.com 09/25/2008 - Even after identifying yourself as having a wheat or gluten allergy and asking for a specially prepared meal, it is a common mistake to have a server deliver soup with crackers, or the entree with a side of Texas toast. I get frustrated just thinking about the number of times my salad has arrived with croutons. However, getting upset, or pointedly reminding the server can ruin the ambiance of the meal, as well as leave a bad impression with your dinner companions. It is helpful to remember that you are in the very small minority of their customers, and simply consider it an honest mistake. Do not remove the croutons, crackers, cheese, etc. and eat your contaminated food—SEND IT BACK TO THE KITCHEN—politely, please. State that you cannot eat what they have brought you, and repeat that you are allergic to the offending food. Use the opportunity to gently remind your server and educate them about gluten. Hopefully the next time they will be more conscientious. If you are wheat or gluten intolerant, and have the genetic component that leads to celiac disease, there is no going back to gluten. As your body heals, you may think that you will be able to cheat once in a while, and that your sensitivity to gluten will decrease once you are not getting "too much". In fact, the opposite seems to be true. Once the body begins to get rid of its toxic load, heal damaged tissues, and regain health, it becomes more sensitive to gluten. I see this over and over again in the clients I counsel, and in my cooking class students. You will know right away if you cheat, or if you are accidentally "glutened". Your body, fortunately or unfortunately, will tell you. It is important to learn techniques to sooth your symptoms as much as possible until recovery takes place. Symptoms of gluten exposure in a gluten-intolerant person can vary widely, but some commonly reported ones are abdominal discomfort, bloating, pain, swelling (sometimes extreme) and cramping, followed by diarrhea, or loose stools. For those with Dermatitis Herpetiformis (DH), even very minor exposure can provoke itching and a return of a healed or nearly healed rash. Others report headaches, or experience a sudden decrease in alertness and clarity of thought. Short-term treatment strategies for gluten exposure include taking an over-the-counter anti-histamine (check with your pharmacist for gluten ingredients), drinking nettle leaf tea (a natural anti-histamine), and using a warm castor oil pack over your upper or lower abdomen, wherever the pain and cramping are centered. Longer-term strategies include rebuilding your intestinal health through following an anti-inflammatory diet, taking supplements like L-Glutamine, coconut oil, fat-soluble vitamins A, E, D, and K, Calcium, Magnesium, B-Vitamins, Essential Fatty Acids (EFA's), and probiotics. Dr. Thomas O'Bryan, a nationally recognized speaker on celiac disease and gluten sensitivity, also recommends Carnitine, an amino acid, in the treatment of celiac/gluten intolerance. L-Carnitine helps in the absorption and transport of essential fatty acids into cells, and also helps to protect nerve membranes from free-radical damage. You may have good results with the tummy rescue smoothie recipe below, which I developed in response to a "gluten emergency" of my own. The healing properties of each ingredient are also listed. Puree in blender until smooth, and slightly thickened. It is most soothing when consumed while still warm from the hot tea Tummy Rescue Smoothie: 1 cup hot freshly brewed nettle leaf tea (anti-histamine, anti-spasmodic) ¼ cup Santa-Cruz pear juice (flavoring/sweetener - pears are the least allergenic of fruits) ¼ - ½ teaspoon whole fennel seed (reduces gas & bloating) 2 Tablespoons slippery elm powder (healing & soothing to mucous membranes and the gut) 1 Tablespoon flax seed oil (soothing, anti-inflammatory) ¼ - ½ cup rice milk (hypoallergenic, use to thin to desired consistency) This smoothie is best consumed in small sips over an hour or so. Magnesium also helps with pain and relaxes muscle spasms, so taking a little extra magnesium may be of benefit. For severe symptoms, drink the smoothie while reclining in bed, with a warm castor oil pack over the abdomen, covered by a heating pad set on low. Do not leave the pack in place for more than an hour. There is also an enzyme coming on the market that may help reduce some symptoms of gluten exposure, although this product is in no way meant to replace the gluten-free diet. Use it only for emergencies.
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