How to Stick to a Gluten-Free Diet

There are several ways to stick to a gluten-free diet and stay happy! Living a gluten-free life is mandatory for some and a lifestyle change for others. However, it doesn't matter which category a person falls into. If you are trying to remain gluten-free, it can be difficult at times.
The following article explores ways to avoid products that contain wheat. It also informs the reader how to shop for the right foods at the grocery store. Last but not least, you will find information on popular restaurants with gluten-free foods.

Difficulty: Moderately Easy

Instructions

1. Prepare Most of Your Meals at Home
   
   It may sound like a time-consuming task, however, it is the best way to ensure the items on your plate are gluten-free. Fresh vegetables, fruit, potatoes and rice are the staples for a kitchen cupboard. You may also consume fresh meats such as non-breaded poultry, fish, hamburger, pork, and lamb. Most cheeses are also found to be on the safe list. Be sure to stock your cupboard with plenty of wheat-free products.

2. Pay Attention to the Ingredients when Shopping for groceries.
   
   Gluten can "sneak" its way into an ingredient list without you knowing it. The following is a partial list of things to avoid, besides the obvious bread (loaf) products. Do not purchase items that contain the following:
   
   -Malt Flavoring and/or Malt Vinegar
   -Hydrolyzed Vegetable/Plant Protein
   -Caramel Color (because it could be made with malt)
   -Oats (some are rolled in flour)
   -Soups (most store-bought contains a thickening agent, usually wheat flour
   -Candy (sometimes candy is processed on the same lines as other flour products or may be dusted with flour prior to packaging)
   -Vitamins
   -Wheat Flour, Bread Flour, etc.
   -Imitation Crab Meat and Imitation Sea Food
   -Beer (definite no-no most of the time, because it is made from barley)
   -Modified Food Starch
   -Anything that contains bulgar,wheat,spelt, and rye
   -Couscous, durum flour, semolina
   -Dextrin

3. Find Gluten-Free Recipes
   
   -Type in Gluten-Free recipes into the Google search engine and you will find hundreds or possibly thousands of recipes that contain no wheat.
   -Buy a cookbook that contains steps to making gluten-free meals
   -Join a Celiac or Gluten-Free forum/group and ask others to contribute recipes.

4. Restaurants with Gluten-Free Foods
   
   It can be frustrating to go out to eat, when you know there will be temptations. However, there are some food establishments that try to accommodate persons on a Gluten-Free diet. When in doubt, ask your server or cashier which items contain no gluten.
   
   The following restaurants have AT LEAST 1-2 choices of entrees that are gluten-free for their customers:
   
   -Outback
   
   -Taco Bell
   
   -P.F. Chang's
   
   -Dairy Queen (esp. sweet treats)
   
   -Carrabas Italian Grill
   
   -Chick-Fil-A
   
   -Wendy's
   
   -Subway (salads)
   
   -Chili's

Tips & Warnings

• Research your food allergy/intolerance/choice and become an expert on living healthy and Gluten-Free!
• Please consult your doctor before beginning any diet.

[Susang6]

on 6/16/2009 Thank you for this detailed article. My MIL is a Celiac and says the Gluten-Free Diet is awful. Now mind you she is Italian and is accustomed to eating pasta with every meal. I will email this article to her, and perhaps it will help her with her diet. Excellent article.

[ghostwoman]

on 4/21/2009 5*s and recommend on how to stick to a gluten free diet

[jamiekucharski]

on 4/17/2009 That is a great question, Zanon. As you may know, many people (even undiagnosed) are intolerant to gluten. It is an ingredient found in mostly wheat/bread products, flours, etc. A gluten-free diet is great for weight loss. If you are interested in learning more why being gluten-free is great for non-Celiacs....check out my last tip in my article "How to Lose 50 pounds in 6 months." It is a healthy way to lose weight, it definitely worked for me!!! :-)

[naturalpath]

on 4/16/2009 Very helpful article for those trying to follow a gluten free diet. Thanks!

[zanon]

on 4/16/2009 Great tips for being in Gluten-Free diet. What I ask is, what advantage is there to being in a gluten-free diet? I would add the advantages to a gluten-free diet, this to the article for newbies like me.