Tips for Gluten Free and Celiac Newbies

Living a gluten-free lifestyle can be challenging, especially for those who are new to the diet or have a gluten intolerance or celiac disease. Gluten is a protein found in wheat, barley, and rye, and is present in many common foods such as bread, pasta, and baked goods. Here are some of the challenges people face when living gluten-free, along with some solutions to help make the transition easier:
​
Challenge #1: Limited Food Options One of the biggest challenges of a gluten-free diet is the limited food options. Many foods that contain gluten are staples in the American diet, such as bread, pasta, and cereal. It can be challenging to find gluten-free alternatives, especially in restaurants or social settings.

Solution: Fortunately, there are many gluten-free alternatives available, such as rice flour, quinoa, and gluten-free oats. Many grocery stores now have dedicated gluten-free sections, making it easier to find gluten-free options. Additionally, more and more restaurants are offering gluten-free menus, so it's always a good idea to ask your server if they have gluten-free options available.

Challenge #2: Cross-Contamination Cross-contamination occurs when gluten-free foods come into contact with gluten-containing foods or surfaces, such as cutting boards or utensils. This can happen at home or in restaurants, and can cause significant health issues for those with celiac disease.
Solution: To avoid cross-contamination, it's essential to keep gluten-free foods separate from gluten-containing foods, and to use separate utensils and cutting boards. When dining out, it's important to ask your server about their protocols for avoiding cross-contamination. Many restaurants have dedicated gluten-free kitchens or follow strict protocols to ensure their gluten-free dishes are safe.
Challenge #3: Social Pressures Living gluten-free can be challenging in social situations,
such as parties or gatherings, where gluten-containing foods are often served. People with celiac disease may feel pressure to eat gluten-containing foods to avoid appearing rude or difficult.

Solution: It's essential to communicate with friends and family about your dietary needs and educate them about gluten-free living. Bring gluten-free options to parties or gatherings to ensure there's something safe to eat. Remember, your health is the most important thing, and you have the right to prioritize your needs.

Living a gluten-free lifestyle can present challenges, but with the right tools and resources, it's possible to thrive on a gluten-free diet. By focusing on gluten-free alternatives, avoiding cross-contamination, and communicating your needs in social situations, you can enjoy a healthy and fulfilling life on a gluten-free diet.