How to Live Your Life Gluten Free

Over the past few years, living a gluten-free life has grown in popularity. Whether you have a condition such as celiac disease or just want to consume less gluten for health purposes, it may not seem like an easy lifestyle to adapt to. Being gluten-free means you cannot consume the protein gluten, which is commonly found in barley, rye, wheat, and triticale. Being completely gluten-free is all about learning to read the labels and learning more about the foods that are good for you. 

Scope out the Menu Ahead of Time

For anyone starting a new diet or lifestyle change, the thought of going out to a restaurant may be terrifying, especially if you’ve never been there before. Instead of calling off your plans altogether, take time to learn about the restaurant before you go. Most places will have their menu listed online so you can find out ahead of time what your options are – and if they have delicious treats like salpores de arroz. If you cannot find what you’re looking for on the menu, you can call them to find out which foods they serve are gluten-free. 

Include Naturally Gluten-Free Cereals and Grains 

Many grains contain gluten, but there are some that are naturally gluten-free that you’ll want to add to your diet. Grains you can consume are sorghum, quinoa, millet, whole grain oatmeal, buckwheat, amaranth, corn, brown rice, and teff. You’ll have to be careful with oats though, because a small percentage of individuals with celiac disease will have a negative reaction to them. You can start your day off with some popular cereals you may not have known were gluten-free including cheerios, lucky charms, fruity pebbles, Barbara’s Puffins honey rice, Bear Naked granola, and rice krispies. 

Look for Substitutes 

Going gluten-free is all about finding substitutes of the things you’d normally eat. If there’s something you love to eat and don’t want to live without, try finding a gluten-free alternative. Some popular alternatives you can try area: 

• Corn noodles, millet, rice, or buckwheat in place of pasta 
• Corn tortillas instead of flour 
• Rice cakes and gluten-free crackers instead of regular crackers 
• Gluten-free oats instead of bread crumbs 
• Chopped nuts instead of granola 
• Almond four or coconut flour instead of regular all-purpose flour 

Finding substitutes allows you the ability to get creative. Instead of bread or tortilla wraps, you can use lettuce to wrap your sandwiches. You can also make noodle substitutes with zucchini and a vegetable spiralizer. Your body can mistake coffee for gluten so be careful. 

Learn How to Read Food Labels 

To make your next grocery shopping trip less stressful, take time now to learn how to properly read food labels. The first thing you’ll want to look at is the front of the package. Some foods will conveniently tell you right on the front if they are gluten-free. Other times, however, you’ll have to look at the list of ingredients and check for the obvious gluten ingredients like wheat, barley, malt, rye, or brewer’s yeast. Some foods will also have an allergen label saying “this product contains gluten.” Not all products will have an allergen label. 

Focus on Foods That Are Naturally Gluten-Free

There are many foods that  are naturally gluten-free that you’ll want to make sure you always have on hand. Just some of them are: 

• Rice 
• Potato 
• Beans 
• Sorghum 
• Quinoa 
• Soy 
• Corn
• Flax 
• Chia 
• Nut flours 
• Fresh and frozen fruits 
• Most beverages, but check the labels first 

You can easily find full lists of naturally gluten-free foods so you can add them to your shopping list. 

Going gluten-free might seem overwhelming but, after some time, it will become part of your daily routine and something you’ll no longer have to think twice about.