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Celiac.com 11/26/2024 - Switching to a gluten-free diet can be a significant lifestyle change, especially for individuals newly diagnosed with celiac disease or gluten sensitivity. While the transition may feel overwhelming at first, it’s possible to adapt your eating habits without sacrificing flavor, nutrition, or enjoyment. This guide walks you through the basics of going gluten-free, including the key principles to follow, common pitfalls to avoid, and how to make the process as smooth as possible. Understanding Gluten and Its Sources Gluten is a protein found in grains such as wheat, barley, rye, and their derivatives. It gives dough its elasticity and contributes to the chewy texture in many baked goods. For people with celiac disease, consuming gluten triggers an immune response that damages the small intestine. Even trace amounts can cause significant harm. Gluten sensitivity, while less severe, can also cause discomfort such as bloating, headaches, and fatigue. Knowing where gluten hides is essential for successfully transitioning to a gluten-free diet. Gluten-containing ingredients are often present in bread, pasta, cereals, baked goods, processed snacks, and sauces. However, gluten can also be found in less obvious products like soups, salad dressings, marinades, and even certain supplements or medications. Key takeaway: Be diligent about reading labels and educating yourself on which foods contain gluten to avoid unintentional consumption. Start with Naturally Gluten-Free Foods The easiest way to begin your gluten-free journey is by focusing on naturally gluten-free whole foods. These include: Fruits and vegetables: Fresh produce is naturally gluten-free and packed with essential vitamins and fiber. Meats and poultry: Fresh cuts of meat, poultry, and fish are gluten-free, as long as they’re not breaded or marinated in gluten-containing sauces. Dairy: Most unflavored dairy products like milk, cheese, and yogurt are gluten-free. However, always check for additives. Legumes: Beans, lentils, and peas provide a great source of plant-based protein without gluten. Cross-contamination can still occur, so look for "gluten-free" on the packages. Gluten-free grains: Quinoa, rice, buckwheat, and millet are naturally free of gluten and can be used as a substitute for wheat-based grains. Cross-contamination can still occur, so look for "gluten-free" on the packages. By basing your diet on these naturally gluten-free foods, you can build meals that are both nourishing and safe to eat. These ingredients also tend to be more affordable than gluten-free specialty products, which can be costly. Pro tip: When shopping for gluten-free products, look for certified gluten-free labels to ensure that cross-contamination hasn’t occurred during processing. Making Gluten-Free Swaps for Everyday Meals As you transition to a gluten-free diet, you’ll need to make substitutions for common staples like bread, pasta, and baked goods. Thankfully, the availability of gluten-free alternatives has grown significantly in recent years. Here are some easy swaps you can make: Bread: Replace traditional bread with gluten-free versions made from rice, tapioca, or almond flour. Pasta: Opt for gluten-free pasta made from quinoa, corn, or lentils. These options offer similar textures to regular pasta and are often available in most supermarkets. Flour: For baking, use gluten-free flour blends made from rice, almond, coconut, or chickpea flour. Snacks: Swap gluten-containing crackers and pretzels for gluten-free versions made from corn or rice. When preparing meals, look for recipes that naturally avoid gluten. Stir-fries, salads, grilled meats, and roasted vegetables are all safe and easy meal ideas that don’t require major modifications. Dining Out on a Gluten-Free Diet Eating out can be one of the trickiest aspects of a gluten-free diet, as there’s always a risk of cross-contamination or hidden gluten in sauces and seasonings. However, many restaurants now offer gluten-free menus or are willing to accommodate special dietary requests. Here are some tips for dining out: Plan ahead: Research restaurants with gluten-free options or call ahead to ask about their gluten-free offerings. Ask questions: When ordering, ask about food preparation methods, potential cross-contamination, and ingredients used in sauces or marinades. Simple is better: Choose dishes that are less likely to contain gluten, such as grilled meats, steamed vegetables, and salads without croutons or breaded components. Enzymes: Consider AN-PEP based enzymes like GliadinX (a sponsor here), as AN-PEP has been shown in multiple studies to bread down small amounts of gluten in the stomach, before it reaches the intestines. By communicating clearly with restaurant staff and being cautious of hidden gluten, you can still enjoy dining out while staying safe on your gluten-free diet. Avoiding Common Gluten-Free Pitfalls The transition to a gluten-free diet comes with a few common challenges. Being aware of these pitfalls can help you avoid them: Over-reliance on processed gluten-free products: While gluten-free alternatives like breads, cereals, and snacks can be convenient, they are often highly processed and low in nutritional value. Focus on whole, naturally gluten-free foods as much as possible. Cross-contamination: Gluten-free foods can become contaminated with gluten during storage or preparation. Use separate utensils, cookware, and storage areas for gluten-free items at home. Nutrient deficiencies: Many gluten-free products lack key nutrients like fiber, iron, and B vitamins that are often found in wheat-based products. To compensate, include nutrient-dense foods like leafy greens, seeds, nuts, and fortified gluten-free cereals in your diet. Tip: If you’re unsure about your nutritional intake, consider consulting with a dietitian who specializes in gluten-free diets. Embracing the Gluten-Free Lifestyle The transition to a gluten-free diet doesn’t have to feel restrictive. In fact, many people find that the shift opens up opportunities to explore new foods and flavors. From gluten-free grains like amaranth and teff to inventive recipes for gluten-free pizza and baked goods, there are countless ways to enjoy a varied and delicious gluten-free lifestyle. With a little planning, education, and creativity, you can successfully transition to a gluten-free diet and thrive while doing so. Whether you're preparing meals at home, eating out, or snacking on the go, remember that gluten-free living is about discovering what works for your body and your taste preferences. Key takeaway: Stay positive and patient during the transition. As you grow more familiar with gluten-free products and cooking techniques, you’ll find that this diet can be just as enjoyable and fulfilling as any other. Watch the video version of this article:

Celiac.com 06/10/2021 - When I walked out of the doctor’s office in West Virginia in 1999 with my diagnosis in hand, I felt a confusing mixture of relief at finally knowing what in the world was wrong with me and dismay at learning there was nothing left that I could eat!  Celiac disease. I had never heard of it, yet all the tests showed that I definitely had this autoimmune disorder which prevented me from ever again eating wheat, barley or rye. I had spent nearly 10 years suffering through untold and embarrassing doctors’ tests and misdiagnoses as well as riding a roller coaster of nasty gastrointestinal symptoms.  Bouncing between specialists at major hospitals got me nowhere for those many years, as they had no idea what was the cause of my ailments. Finally, through luck or fate, I happened upon a doctor in Huntington, West Virginia who pieced together my symptoms correctly. The good news was that I at last knew something could be done about my symptoms; the bad news was actually trying to do it!  Having to transition immediately from my steady diet of pizza, pasta, and bagels to rice, beans and bananas proved necessary but incredibly difficult, especially since there were virtually no palatable gluten-free recipes, ready-made foods or mixes.  As with most things, what seemed at the time like an ending was actually a beginning —it was just a little hard to see at the time. Even as a little girl, I had loved baking!  My EasyBake Oven was broken-in early, as my mother patiently let me experiment at a very young age. When I was 16, I went to Malaysia as a foreign exchange student and saw unspeakable things that caused me to become a life-long vegetarian.  I could eat almost nothing my host family ate, so I survived primarily on bread and things I could make for myself.  I was determined to persevere in this situation where I was the unwelcome minority. It became a matter of physical as well as emotional survival.  It was an experience that brought unexpected rewards and helped me to know the value of determination and problem solving—traits I would certainly need later to handle living with celiac disease.  In college, the mainstays of my diet were pastas and breads; I also often baked for friends who loved being treated to homemade cookies, cakes, muffins and brownies.  Baking was even an outlet for my creativity during law school and a great stress-reliever too!  I ultimately baked so much that I ended up selling my excess treats to the law school café! Creating recipes in the kitchen has always been part of who I am—to make and share things that others enjoy is one of my greatest pleasures.  But then I woke up one day as an undergraduate and was sick. I was never the same again.  It was like the final drop had dripped into a sink full of water and from then on, the sink would overflow with even the smallest addition. I couldn’t go out on dinner dates, go out to eat with friends, enjoy Thanksgiving dinner with family, participate in a birthday party, or share any other social activity that involved food in any way (doesn’t everything?!) without getting sick. It took almost ten years to find out that the culprit was the main ingredient in the things I most loved to eat and make! I was in the midst of planning my wedding when the diagnosis came; just about the only things I could eat at the reception were fruit, some steamed vegetables and the (proverbial) icing on the cake.  All my dreams of wowing my new husband with great cooking and baking were sabotaged as I began to experiment in the restrictive world of gluten-free cooking.  Recipes from special cookbooks called for ingredients that were next to impossible to find and yielded results that were mostly inedible.  My husband and I both worked long hours—he as an Assistant United States Attorney and I as an Assistant State Prosecutor—but there was no fast food I could eat, and even regular restaurant menus were mine fields of hidden gluten.  Trying to bake for holidays was one disaster after another.  My husband began to ask, “Is this gluten-free, honey?” and when the answer was yes, he would politely decline. All I wanted was for my life to be “normal” again.  Several things happened at about the same time which gave me direction and which have made all the difference in my life and, I hope, in the lives of many others!  When I was diagnosed, my mother made it her mission to find recipes for things I could still enjoy eating and she created a binder of these recipes that we both began to expand.  We started a collection of recipes from everyone from personal friends to people we met at the health food store.  I found it a challenge to try recipes and to improve upon them by modifying them in my own ways. About a year and a half after the diagnosis, we moved to Baltimore and I discovered I was pregnant.  Now, added to my new job in a new place with new doctors was the very serious challenge of maintaining proper nutrition for pregnancy and breast feeding.  This caused me to shift all my efforts into high gear. I wanted to revolutionize gluten-free cooking into something even non-celiacs would enjoy. Several years of experimenting with various grains and flours culminated in my creation of a mixture that could successfully and safely replace all purpose wheat flour.  The primitive binder of recipes we had begun blossomed into lots of delicious concoctions. As others (celiac and non-celiac alike) repeatedly asked for recipes and doggie bags, I realized how important it was to share my hard work and successes with others trying to live normally without wheat and gluten.  I could create fabulous things to eat, teach others what I had learned about our disease and how to manage it, and meet lots of new people along the way!  I’ve been able to accomplish all these things by sharing my cookbook/guidebook called Nearly Normal Cooking for Gluten-Free Eating and by consulting with other celiacs and those with food allergies. I have met some amazing people along the way and helped them meet our challenge head-on and overcome it in fun and creative ways. So, there really is a higher purpose for my diagnosis. I took a mighty circuitous route, but only because I have celiac disease am I now in a place where I can help others and do the things that I love best at the same time. It has been loads of work, but I persevere knowing that I’m cooking not only for me and my family, but for millions of others who can now live a healthy, gluten-free and truly “nearly normal” life!

Celiac.com 07/02/2020 - Lack of long-term follow-up after pediatric-adult transition in celiac disease is not associated with complications, ongoing symptoms or dietary adherence, but researchers are calling for more personally tailored follow-ups that can help celiacs who don't follow a gluten-free diet. People with celiac disease need to follow a life-long gluten-free diet. To make sure that celiac treatment is successful, and that celiacs are properly following a gluten-free diet, doctors recommend regular follow-up for celiac patients. A team of researchers recently set out to evaluate the implementation and significance of long-term follow-up. The research team included Laura Kivelä, Sointu Hekkala, Heini Huhtala, Katri Kaukinen, and Kalle Kurppa. The team collected medical data from 585 patients, and sent follow-up questionnaires to 559 current adult celiac disease patients, who were diagnosed as children. The team then compared the diagnostic factors and health outcomes between those adults who got follow-up and those who did not. The data showed that 92% of pediatric celiac patients received follow up 6–24 months after diagnosis. A total of 235 adults responded to the questionnaires a median of 18 years after diagnosis, only one in four reported regular celiac follow-ups. Among patients with similar features at diagnosis, those reporting regular follow-ups were diagnosed more recently than those reporting no follow-up. Those reporting follow-ups were less likely to smoke, or to be related to celiac patients, and more likely to be students and/or to have type 1 diabetes. Patients who did not receive regular follow-ups did not have more complications, ongoing symptoms, poorer general health or dietary adherence. Most celiac disease patients diagnosed as children do not receive recommended follow-up checks as adults. Lack of follow-up was not tied to poorer long-term treatment outcomes in general, but no patients avoiding a gluten-free diet were receiving follow-up checks, so we don't have data on this group. Based on these results, the study team recommends a more personally tailored follow-up of celiac disease treatment. Do you receive regular medial follow-up checks for your celiac disease? Do you feel that your follow-up treatment is adequate? Share your comments below. Read more at United European Gastroenterol J. 2020 Mar; 8(2): 157–166 The researchers are variously affiliated with the University Consortium of Seinäjoki, Seinäjoki, Finland; Tampere Center for Child Health Research, Tampere University and Department of Paediatrics, Tampere University Hospital, Tampere, Finland; the Department of Internal Medicine at Tampere University Hospital in Tampere, Finland; the University of Helsinki and Helsinki University Hospital, Children's Hospital, and Pediatric Research Center, Helsinki, Finland; and the Faculty of Medicine and Health Technology, the Faculty of Social Sciences, and the Celiac Disease Research Center at Tampere University in Tampere, Finland.