LIST - Gluten Free 101: Top 10 Tips

I 've been writing this blog for about 2 months now, and I realized this morning that I haven't really given any introduction into the gluten free lifestyle. There's so much more to know than "eat these cookies!" or "but these pretzels!". While gluten free cookies and pretzels are (I think) essential to living without wheat, that's just the tip of the iceberg. So I decided to put together this Top 10 list to get started living the gluten free lifestyle. I tried to incorporate as many outside sources as possible to give you tons of resources and options.

So here it is!

1. Learn what gluten is and what gluten isn't


Check out this blog post from the blog "Life As We Know It". They have a great, simple definition of gluten. For a more detailed definition, check out this article on the website "What Is Gluten".

These are ingredients that contain gluten (from the cookbook "The Gloriously Gluten-Free Cookbook: Spicing Up Life with Italian, Asian, and Mexican Recipes" by Vanessa Maltin (see Vanessa's website):

• barley
• bulgar
• couscous
• durum
• einkorm
• emmer
• farina
• farro
• graham
• kamut
• malt flavoring
• matzo
• mir
• rye
• semolina
• spelt
• triticale
• wheat, wheat flour, wheat germ, wheat starch

Now, what isn't gluten? Here's a list, also from the cookbook:

• almond meal
• amaranth
• arborio rice, jasmine rice, white rice (and flours)
• arrowroot
• bean flours
• buckwheat
• coconut flour
• corn flour + corn starch
• guar gum
• lentila
• potato flour  + starch
• quinoa
• roasted kasha
• sorghum flour
• soy
• tapioca flour + starch
• teff
• xanthan gum

2. Learn how to read food labels

In addition to the ingredients listed above, keep an eye out for these weird ingredients on food labels that contain gluten. I got this list from the Celiac Sprue Association (see website here)

• Starch - according to CSA, for foods made in the US, "starch" on labels must refer to potato starch. But, "modified food starch" can be made from wheat
• Natural flavor - may contain gluten
• Malt - usually made from barley, which contains gluten
• Maltodextrin - when produced in US, made from corn. When produced in foreign countries, contains gluten
• Caramel color - can contain malt, which usually contains gluten
• HVP, HPP, TVP - either made from wheat, corn, or soy
• MSG - from foreign sources, usually contains gluten. From US producers, made from cane, beets, or tapioca. Keep in mind that many US food producers import MSG from foreign countries

3. Prepare your kitchen

It's very important that you take the time at home to avoid cross contamination. My apartment isn't strictly gluten free, so we make sure to keep organized and keep clean to avoid contamination.

Cross contamination is extremely frustrating. You take many precautions to avoid eating anything with gluten, but for some reason you have a gluten reaction. It negates all your efforts.

Here are some tips to make your kitchen a safe one (note: this is meant for kitchens that aren't 100% gluten free):

• Clean your toaster and toaster oven - wash the grates and sweep out any bread crumbs. If your kitchen isn't strictly gluten free, use a pice of tin foil for cooking any foods that do contain gluten 
• Wash your dishes - for your transition into gluten freedom - wash all dishes, pots, pans, silverware once before using. For continued freedom, wash really well after use to make sure no residual gluten sticks (not that you don't already!!)
• Don't re-use things that have touched gluten - for example, if you cut bread on a cutting board, was the cutting board immediately. If you just wipe it with a towel, gluten will remain and can contaminate other foods
• Be careful with spreadable foods - if you go from peanut butter to bread to peanut butter, the jar is contaminated. What I do is scoop out as much peanut butter as I need, close the jar, then spread.
• Organize your pantry - if you have separate drawers or cabinets, make one gluten free and one gluten filled. If you have one area, make some sort of visual divider between the two areas (cans or jars make good barriers).

4. Explore new aisles at your grocery store

Here's a secret: I love grocery stores. I love the produce section with periodic rain storms, I love the variety, I love the 1 requisite office supply / home decoration aisle. Learn to love the grocery store and find the aisles that have gluten free foods.

• The produce section
• Meat + fish department 
• Gluten Free packaged foods (usually in the health food aisle, or in the baking aisle)
• Frozen foods (there's usually a health food section also. Also, I often find gluten free breads, bagels, and muffins in the freezer section)

5. Love fresh foods

All fresh fruits and vegetables are naturally gluten free. All fresh meats (not necessarily deli) and fish are naturally gluten free. Incorporate as many naturally gluten free foods into your diet as possible.

6. Ditch processed foods (at least those without the "gluten free" label)

Processed foods are where you have to worry. You have to read the label for everything. I often find myself at the store looking up weird ingredients on my Blackberry to see if they are a source of gluten. There are many processed foods that have the "Gluten Free" label on them, but for those that don't, you have to do some research. Overall, it just makes life easier to avoid processed foods, especially the ones without the that label.

7. Gain the support of friends and family

This is (I think) the hardest part of ditching gluten free. Everything else you have control over and the ability to walk away or say no. But if you're friends and family are not supportive of your food allergies, it can be very difficult at holidays, birthdays, or just hanging out. Here are some tips:

• Paint a picture of why you gave up gluten. I love this interpretation on the Lobo Jones Photography Blog
• Explain to them what you can and cannot eat. 
• When going out with friends, step up and suggest places to go. Pick a place with gluten free options.
• For family events or holidays, ask the host in advance what they are making and if it contains wheat. If it contains flour and is easy to replace (gravy, for example) ask politely if they can replace flour with a gluten-free starch (in gravy, use cornstarch). If it's not easy to replace (like bread), ask if you can bring your own. 
• Keep an eye out for cross-contamination, and suggest alternatives to avoid it. For example, if you are at a family event with deli foods, ask the host if they can order a tray of meats and then serve bread separately (instead of assembled sandwiches). If its Thanksgiving or Christmas, as the host if they can cook the stuffing in a separate dish than the turkey.
• Have reasonable expectations. For immediate family or best friends, I would ask and expect them to make an effort to keep the meal gluten free. But for extended family or friends of friends, unless they have experience cooking gluten free you can't expect them to go all out. Don't take it personally. 

8. Be smart when dining out

There are many resources for people on a low fat diet to help them dine out. For example, you should avoid foods that are basted because they are usually slathered with fats. A lot of the same logic applies to dining out gluten free. Here are some tips:

• Do your research - if you have a specific restaurant in mind, look on their website to see if they have a gluten free menu. or google "restaurant name" + gluten free to see if anyone else has had a gluten free experience there. If you don't have a specific place in mind, just google "your city" + gluten free restaurant for ideas. Also try this website Gluten Free Restaurants with an easy search engine.
• Call ahead - pick a few restaurants and call them. Try to call earlier in the day when the joint isn't too busy. 
• When ordering, let the waiter or waitress know that you have a gluten allergy, don't just say that you "don't eat wheat". People respond stronger to allergies as opposed to food preferences, so they are more likely to empathize with your situation and check more carefully with the kitchen.
• Ask specific questions about the menu - such as "is there any soy sauce in this?" or "is this breaded?" or "does this contain any bread crumbs or flour?". 
• Use a dining card - especially if there are language barriers, a dining card is an easy way to communicate with wait staff. The website "Celiac Travel" has dining cards in 51 languages
• Beware of fried foods - the risk of cross contamination is high when the restaurant fries gluten filled foods in the same oil as gluten free foods. Ask if they use a separate fryer (you'd be surprised how many do!)
• Don't assume it's gluten free - especially with these foods:
• corn tortillas
• soy sauce
• rice or rice pilaf
• marinades
• BBQ sauce
• soups
• salad dressing
• Tip for good service - it's a nice way to let the restaurant know that you appreciate their help or modification to the food

9. Plan ahead for travelling

During the summer I went to LA for a week. Now, I know that if there's one better place than NYC for gluten free dining, it's LA. But, I still wanted to plan ahead to make for a successful gluten free vacation. And, it actually turned out to be a cheaper vacation too! Here's how:

• Shop at the grocery store - for snacks, desserts, even breakfasts. This reduces the stress of having to find snack on the go or looking for a breakfast spot each morning. And it saves $$$$.
• Research online for restaurants with gluten free offerings - some of my faves in LA include: In 'n Out Burger (you can get the burger "protein style" and it's wrapped in lettuce! Just get ketchup + sauce on the side), Pizza Fusion, and many mexican restaurants. 
• Dine in with friends and family - if your vacation spot is home to friends or family, suggest eating at their house one or more nights. You can show off your gluten free cooking talents, and feel secure that everything is safe to eat.

10. Stay positive

Remember why you started this. You gave up gluten for your health. You gave up wheat to feel better, rid yourself of pain, and regain control over your stomach. While it is tough to start and maintain a gluten free diet, consider the alternative.