As we enter 2023, living gluten-free is easier than ever before. This comprehensive guide will walk you through everything you need to know to start thriving on a gluten-free diet.
Understanding Gluten Sensitivity
Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten can trigger a variety of unpleasant symptoms:
- Bloating, abdominal pain, diarrhea
- Fatigue, joint pain, headaches
- Rashes or skin issues
- Brain fog, anxiety, depression
Even with a negative celiac test, you may have non-celiac gluten sensitivity. Work with a doctor to rule out other conditions and determine if going gluten-free improves your symptoms.
Transitioning to a Gluten-Free Diet
- Making the switch to gluten-free eating involves two key steps: purging gluten from your kitchen and learning how to shop and eat gluten-free.
- At home, take stock of current foods and condiments that contain gluten. Look for wheat, barley, rye or ambiguous ingredients like starch, flavoring or malt on ingredient labels. Replace current staples like bread, pasta and baked goods with certified gluten-free versions.
- When grocery shopping, get in the habit of reading labels carefully every time. Look for a “gluten-free” label or check the ingredients. Many naturally gluten-free options like fruits, vegetables, eggs, meat and dairy are easy dietary staples.
Gluten-Free Grains and Flours
- Grains and flours made from rice, corn, potatoes and ancient grains like amaranth, quinoa, teff and buckwheat offer much needed variety in a gluten-free diet.
- Try substituting rice noodles in stir fries or casseroles for an easy gluten-free swap. Corn tortillas can replace wheat in tacos or enchiladas. Buckwheat or quinoa make great nutrient-packed breakfast porridge.
- For baking, all-purpose gluten-free flour blends make it easy to still enjoy cookies, cakes, bread and muffins. You can also experiment with single flours like almond, coconut or chickpea flours for a variety of tastes and textures. Xanthan gum helps replicate the binding qualities of gluten.
Eating Gluten-Free When Dining Out
Eating at restaurants on a gluten-free diet simply requires some preparation and diligence. Here are some tips for safe gluten-free eating when dining out:
- Research the menu online and possible gluten-free options before going
- Tell your server you need a gluten-free meal and ask questions about how food is prepared
- Choose naturally gluten-free dishes like grilled meats, salads, and fruits and veggies
- Request all sauces and dressings on the side
- Avoid fried food (likely cooked in shared oil)
- Make sure utensils and cookware haven’t touched gluten
Healthy and Delicious Gluten-Free Recipes
One of the joys of modern gluten-free eating is the array of fresh and flavorful recipes available. You can still enjoy all your favorite comfort foods thanks to these tasty ingredient swaps:
- Breakfast: gluten-free oats, smoothie bowls with gluten-free granola, shakshuka with gluten-free bread
- Lunch: loaded salads with quinoa, chickpea gluten-free wraps, tomato basil soup
- Dinner: shrimp “pasta” with zucchini noodles, beef burger on gluten-free bun, veggie pizza on cauliflower crust
Conclusion
Living gluten-free has gotten much easier in recent years. By understanding your gluten sensitivity, transitioning your diet, and finding flavorful gluten-free recipes, you can thrive on a gluten-free lifestyle in 2023 and beyond. With proper diligence and creativity in the kitchen, the gluten-free world is your oyster!