Gluten Free Grocery Shopping

If you've been diagnosed by a medical professional as having celiac disease or an allergic sensitivity to wheat you might ask yourself 'Where do I begin?' So many of the foods and beverages that are on the market contain wheat or gluten and if you are someone who is very affected by these ingredients your doctor has likely asked you to stay away from them completely. It can be tough to begin the process of removing gluten from your diet, but if you head to the grocery store with the right amount of knowledge you can quickly find a food routine that works for you, which is important since most of the people who have these conditions rarely 'grow' out of them. Following a gluten free diet is not only a diet change, but also a lifestyle change. There are even beauty products on the market now that contain wheat protein, so make sure you read labels before buying anything.

Keep a running list of items you are allowed to eat. Don't buy everything at once; rotate some of the items so you don't get sick of any one thing. As you grow accustomed to this new way of eating you will find out what you do and don't like and you'll find new and exciting recipes to try. It's also important to work with a nutritionist who can develop a healthy way of eating that is right for you. We all have different nutritional needs so following the basic rules of a gluten free diet is important, but you want to make sure you're doing what's right for you.

It would be wonderful if gluten and wheat were always specifically listed on the back of boxes, however there are some other wheat based grains that will be listed on ingredient labels that won't be clearly marked as wheat or gluten. Some of these grains are spelt, kamut and triticale. It's also important to avoid foods that contain rye, barley and oats. Many products contain additives that contain wheat or gluten from their manufacturing process so the following are specific ingredients you should stay away from when following a gluten free diet:

-Cereal protein

-Wheat starch

-Flour

-Hydrolyzed vegetable protein

-Dextrin

-Malt extract

-Thickeners

-Vegetable gum or protein

Basically your best bet is to purchase foods that not overly processed. The more things you can make yourself or purchase fresh, the better. That way you know exactly what you are eating and you can feel confident that your new lifestyle is good for you.

If you're new at gluten free shopping it might take you some time to learn what foods and beverages actually contain gluten. You may read a label and decide a food is safe, when really it is not. Not everything you buy is going to say 'Wheat' on the front of the package or have it specifically listed in the ingredient list so here is a list of some foods you will want to stay away from unless they are specifically marketed as gluten free:

-Bread crumbs

-Cereals (Many contain malt flavoring when wheat is not specifically listed)

-Crackers

-Pretzels

-Processed rice dishes, or certain rice cakes or snacks (While rice is indeed gluten free, these mixes or snacks often contain a wheat additive)

-Flour tortillas (Corn based are ok)

-Processed cheeses

-Malt drink mixes (Ovaltine)

-Certain ice creams, puddings and yogurts (Read the labels carefully)

-Breaded foods (Fish sticks or chicken fingers for example)

-Canned or boxed foods (Baked beans, soups, corned beef, bacon bits, macaroni and cheese, and many others)

-Soups (Ones that not only contain noodles but some also have wheat flour added as a thickening agent)

-Salad dressings or sauces (That contain malt vinegar or other similar ingredients. Soy sauce is one.)

-Packaged seasoning mixes (Taco seasoning, chili seasoning, etc.)

-Cookies, pies, cakes, brownies (Unless specifically listed as gluten free and made with alternative flours such as rice flour)

The importance of following a gluten free diet with orders from your doctor is really beneficial when dealing with celiac disease or a wheat allergy. These conditions often cause problems in the intestines which can, over time, cause damage to your body. Symptoms such as bloating, sharp stomach pains, fatigue, irritability, diarrhea, itchy skin conditions can usually be cured with a gluten free diet and can prevent future health problems. It's important to listen to your doctor very carefully and to work with a nutritionist (if available) to find a food routine that works for you and your lifestyle. With a little practice you can easily find a way to enjoy all the foods you once loved, just in a different variety or with different ingredients. There are also many websites available where you can find more information on this disease such as www.celiac .org or www.celiac.com.