Things You'll Need:
- Discipline, Patience
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Step 1
Be knowledgeable! Learn as much about gluten as you can. Know the foods that are likely to contain gluten, and avoid them. You will find that you become an “expert” at analyzing your food ingredients. Don’t forget the drinks! Make sure that your drinks, including alcoholic beverages, are gluten free as well.
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Step 2
Be sure to read the ingredients on the items you purchase. Many products will tell you on the label that they are “gluten free,” but all do not. Some products, such as lunch meats, hot dogs and even candies have “fillers,” so you want to make sure you aren’t accidentally ingesting any gluten. You can also call or email companies to ask about product ingredients. It may seem time consuming at first, but in time, you will have compiled a long listing of foods that are appropriate for your diet.
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Step 3
Find foods that you like. There are many foods that have no grains at all. Try healthy alternatives such as fresh fruits or vegetables, and buy fresh meat and poultry. Avoiding processed items is also helpful in ensuring that there isn't any gluten in your food.
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Step 4
Visit the local health food store, or order online. There are many foods and product lines that are geared specifically toward people who are on gluten free diets. You don’t have to give up your favorites, like cereal, breads, crackers, cookies or pastas. However, you might want to experiment until you find a product or a brand that suits your taste, as the flavor and consistency are not always the same.
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Step 5
Join groups. There are many online groups for people who are gluten free; many of these are listed as celiac groups. You can share tips, recipes, and product information for foods. This is a very helpful way to get a jump-start on new foods to try, and also to stay abreast of ingredient changes in products.
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Step 6
Don’t give up on dining out. Restaurants are usually very sensitive to their customers with food sensitivities. Let the waiter or waitress know that you are on a gluten-free diet. You can even ask to speak to a manager before ordering your food to ensure that your needs are met. Fast food restaurants often list food allergy information on their website.
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Step 7
If you have a child who is gluten-free, inform those who will be around your child and send snacks. Also, it might help to have a list of “safe” foods for your child available for those who provide childcare in your absence.
Comments
allergenfree said
on 3/10/2009 Only one point to add - when you fall off the proverbial wagon, get right up, dust yourself off, and get right back on. We're only human.