5 Beginner Tips for Going Gluten Free

If you are sensitive to gluten or have decided to eliminate it from your diet, it may initially seem as though gluten is in almost everything. Fortunately, there are still plenty of delicious foods that you can enjoy on a gluten-free diet—you just need to know where to look.

We’ve compiled this guide to going gluten-free, offering tips and helpful information for anyone transitioning to a gluten-free lifestyle.

What is Gluten, Anyway?

Gluten is a family of proteins that provides nourishment to wheat, rye, barley, and other cereal grains during germination. In grain plants, gluten affects the elasticity of dough used in baked goods.¹ It also helps dough rise, acts as a binding agent, and gives a chewy texture to baked foods.

Some grains, such as wild rice, brown rice, buckwheat, millet, sorghum, quinoa, corn (cornmeal), and oats do not contain gluten. Oats contain a protein called avenin, which is similar to gluten but is often tolerated by people with gluten sensitivities if not produced in facilities that handle other gluten-containing grains.^1,2

Individuals with gluten sensitivities should verify that the oats they select are truly gluten-free. A more extensive list of gluten-free foods is provided towards the end of this article.

Why Go Gluten-Free?

There are several reasons why people choose a gluten-free diet. Some do so following a doctor's recommendation due to gluten sensitivities or intolerances, which can cause gastric disturbances and other symptoms. Others may decide to eliminate gluten as a personal choice, aiming for a cleaner diet or weight loss.

If you’re going gluten-free on medical advice, that’s great—you're likely on your way to a healthier life. However, if you are considering a gluten-free diet for healthier eating, it's important to understand that it isn't suitable for everyone. Always consult a dietician before making such a transition. Gluten and wheat products are not necessarily harmful unless you are intolerant.

Regardless, if you exclude gluten from your diet, ensure you consume plenty of nutrient-dense, fiber-rich foods. Whole grains are a significant source of dietary fiber, essential for healthy bowel function, so compensate for the missing fiber with fruits, vegetables, brown rice, and beans. Additionally, consider taking a gluten-free multivitamin from real food sources to address any nutritional deficiencies.

Gluten-Free Benefits

Individuals with certain gluten-related health issues may experience severe gastrointestinal symptoms from consuming gluten-containing foods.¹ The primary benefit for these individuals is symptom relief.

Those sensitive to gluten may experience bloating, gas, and other digestive discomforts, which can be alleviated by adopting a gluten-free diet. However, it's crucial to consult a doctor if you suspect a gluten sensitivity, as other food sensitivities can cause similar symptoms.

According to a survey by Consumer Reports, additional benefits reported from going gluten-free include improved digestion, healthy weight loss, increased energy, lower blood lipid levels, and a stronger immune system, although these claims are supported by limited research.³

Weight loss associated with a gluten-free diet is often due to a reduction in calorie intake from excluding gluten-containing foods, rather than a direct effect of eliminating gluten proteins.⁴ Increased energy levels may also be linked to an overall healthier diet, as many healthy foods are naturally gluten-free.

Gluten-Free Tips: How to Go Gluten-Free

Adopting a gluten-free lifestyle requires effort and planning, especially in the beginning. However, it will soon become second nature. Here are five tips to help you get started.

1. Check Your Cupboards for Gluten

If not everyone in your household is following a gluten-free diet, you might not be able to completely remove gluten from your pantry. Nonetheless, you can still create a designated gluten-free zone. The size of this zone will depend on your family's needs and lifestyle.

If you can eliminate gluten from your home, it will likely make your transition easier. If not, select a cabinet or shelf strictly for gluten-containing foods and keep the rest of your pantry gluten-free.

If you do most of the cooking at home, going gluten-free doesn’t necessarily mean preparing special meals for everyone. Chances are, no one will notice the absence of gluten in your recipes unless you mention it!

For general tips on stocking a healthy pantry, read Pack Your Pantry: How to Make a Real Food Pantry.

2. Do Your Research

Whether you are addressing a health concern related to gluten or making a lifestyle change, thorough research is essential. Learn how to read nutritional labels to identify gluten and other undesirable ingredients. Remember, just because a product is labeled gluten-free doesn’t mean it's healthy—junk food is still junk food, even without gluten!

Research which foods contain gluten and which are naturally gluten-free. It might be helpful to print out a gluten-free food list to carry with you while shopping and to plan your meals in advance using gluten-free recipes.

Gluten-Free Food List

Here are some naturally gluten-free foods to get you started:

• Fruits and vegetables
• Meat and poultry
• Fish and seafood
• Dairy products
• Beans, nuts, and legumes
• Rice
• Corn and cornmeal
• Soy
• Quinoa
• Flax
• Chia
• Nut flours
• Tapioca
• Some oats (ensure the label indicates they are gluten-free)

Foods with Gluten

Many cereal grains contain gluten, but it can also be found in some unexpected places. Some foods that are naturally gluten-free may be prepared in facilities that also handle gluten-containing foods, leading to potential contamination. Moreover, many processed foods include gluten, often in forms you might not anticipate. Researching and reading labels are crucial for maintaining a gluten-free diet. Some common gluten-containing foods and ingredients include:

• Wheat, wheat germ, and wheatgrass
• Barley
• Rye
• Bulgur
• Semolina
• Couscous
• Spelt
• Farina
• Graham flour
• Triticale
• Matzo
• Cereal

Gluten may also be present in these items, so always check labels:

• Malt flavorings
• Bouillon cubes
• Soups
• Salad dressings and marinades
• Some imitation meats
• Egg substitutes
• Some non-dairy creamers
• Gravy
• Ice cream with mix-ins like cookie dough
• Beer
• And more, so always read product labels!

3. Don't be Afraid to Eat Out

Eating out while following a gluten-free diet is certainly feasible. Restaurants are generally willing to accommodate guests on gluten-free diets. If a gluten-free menu isn’t automatically provided, inquire with your server. As the gluten-free lifestyle becomes more common, many restaurants now indicate gluten-free items on their menus or offer a separate gluten-free menu upon request.

If these options are not available, consider ordering modified versions of menu items, such as a burger without a bun, and ask if gluten-containing sides can be substituted with vegetables or omitted entirely. It’s also helpful to review the menu online before dining out to know your options in advance.

If you have a gluten-related health issue, don’t hesitate to inform the restaurant and request that special care be taken with your meal. Be aware that there is still a risk of gluten contamination since many foods are prepared in the same kitchen, so communicate any concerns you have with the restaurant staff. If you react strongly to gluten, consider discussing your needs with the restaurant beforehand.

While many restaurants are equipped to handle dietary restrictions and understand what they entail, some may not realize that gluten-free items should not be fried in the same fryer as gluten-containing items or exposed to the same preparation areas unless thoroughly cleaned between uses. However, you shouldn’t have to live in fear or avoid dining out altogether. By asking questions and requesting careful handling of your food, you can minimize your exposure to gluten while still enjoying meals out.

4. Stick with It

If you have gluten intolerances or sensitivities, you may start feeling better within a week or two after eliminating gluten. However, for some, the improvements may not be immediately noticeable. It also takes at least 21 days to form a new habit, and perhaps longer if you find the change challenging.⁵

So, persevere! If you don’t notice a difference after a few weeks, keep a close watch for hidden gluten in some foods. Additionally, discuss any ongoing issues with your doctor.

The ease or difficulty of transitioning to a gluten-free diet can vary based on your diet and lifestyle prior to the change. To truly experience and maintain the benefits of a gluten-free diet, commitment over the long term is essential.

5. Be Prepared

At some point during your gluten-free journey, you may find yourself in a situation without gluten-free options. To avoid being caught unprepared, keep a stash of convenient snacks in specific places—at home, at your desk, in your car (weather permitting), or in your bag. Fruits like bananas and apples are excellent choices as they are easy to carry and pair well with nut butter.

Additionally, at BubbForest we carry over 7,000 gluten-free products, including gluten-free grocery items like Blueberry Gluten Free Breakfast Bars and protein bars like Brownie Crunch High Protein Bars.

We also have an entire section of our recipe collection devoted to gluten-free recipes. Try some and choose a few go-to meals that you know you’ll love. And don’t be afraid to try new things! You might also want to explore Your Essential Guide to Gluten-Free Flours for options that will allow you to continue enjoying baked goods while following your gluten-free diet.

Still eager to learn more about gluten-free options? Check out Your Essential Guide to Gluten-Free Flours and Gluten-Free Baked Mac and Cheese

About Lindsey Toth, MS, RD

Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. This perspective inspired her to pursue a career in nutrition, ultimately leading her to BubbForest Health.

Sources

¹ What is Gluten? LiveScience. https://www.livescience.com/53265-what-is-gluten.html (Accessed 4/17/2018)

² Gluten-Free Diet: Benefits and Risks. LiveScience. https://www.livescience.com/53061-gluten-free-diet-facts.html (Accessed 4/17/2018)

³ 6 Truths about a gluten free diet. Consumer Reports. https://www.consumerreports.org/cro/magazine/2015/01/will-a-gluten-free-diet-really-make-you-healthier/index.htm (Accessed 4/17/2018)

⁴ The G-Free Diet. WebMD. https://www.webmd.com/diet/a-z/g-free-diet (Accessed 4/17/2018)

⁵ How Long It Takes to Form a New Habit. Brain Pickings. https://www.brainpickings.org/2014/01/02/how-long-it-takes-to-form-a-new-habit/ (Accessed 4/17/2018)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.