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Gluten-Free Diet

What are Gluten-Free Manners?

Last Updated on by the Celiac-Disease.com Staff 6 Comments

Like regular manners, the answer to this question is different for everyone. However, when it comes to sharing gluten-free information – likely in an effort to help someone – some people can come off as being rude or imposing their rules for living gluten-free on others. It’s doubtful that people who do this think they are being rude – or pushy – in any way. Their intent is to help someone else out. At least in most cases that is the situation, I would hope.

One of the main problems in our community is that not everyone agrees on what is and is not gluten-free and a zillion other things. Here is the way I see it. If people want to drink potato vodka – so be it. In the “foods allowed” section in Shelley Case’s book, it says “rye whiskey, scotch whiskey, gin, vodka, and bourbon are distilled from a mash of fermented grains. Even though they are derived from a gluten-containing grain, the distillation process removes the gluten from the purified final product.” So, people should drink what they want to and let others do the same.

There are at least ten other such ingredients that this problem applies to. From blue cheese to distilled (not malt) vinegars to vanilla (natural, imitation, and synthetic) – incorrect information swirls about them all. Anyone who wants to avoid blue cheese should do so. I can’t imagine life without it but that’s just me. I like to support brands that will state their product is gluten-free because I’d rather give my money to companies that take the time to find out the gluten status of their products. However, many brands that won’t claim their cheese is gluten-free have been tested and shown to be exactly that.

Here is what I really wonder about when I see so much confusion in our community, that doesn’t seem to have improved in the four years I’ve been gluten-free. Why does it matter to anyone what someone else chooses to eat? Unless it’s a mother leading her child through life safely gluten-free, I don’t get why people care what other people are eating. It’s enough for me to keep up with my own gluten-free lifestyle without having to concern myself with what others choose to eat or avoid. You can’t imagine how many people have told me they have never heard of Shelley Case, or bought one (authoritatively proven) book about living gluten-free who think they know everything about what is and is not gluten-free. Unfortunately, what some of these people are doing is spreading gluten-free rumors, which only adds to the problem this community has been facing for decades.

Celiac disease is the number one genetic condition in the world – not this country – the world. Obviously, a big reason that a huge portion of the general population doesn’t know about it, is that there is no medication for the condition. Seeing a gluten-free label in the grocery store doesn’t qualify someone as knowing about celiac disease, of course. When I look around and see the misinformation floating around – even in some new internet articles – it’s clear to me why we have not come farther than we have. Is it fair for us to complain about the FDA (as I often do) not ruling on gluten-free labeling in the U.S. yet? Lately, I’ve been thinking that maybe it is not fair at all. It’s doubtful that the FDA will be able to “do the right thing” for our community since that means different things to so many people living gluten-free.

Valentine’s Day Gluten-Free Candy

Last Updated on by the Celiac-Disease.com Staff 8 Comments

As I was shopping for Valentine’s Day gifts today, I was reminded that it is very important to diligently read labels on all candy, even candy that is gluten-free in its original form.  I picked up a bag of Reese’s Peanut Butter Hearts and flipped it over to read the ingredients and found wheat flour was on the list.  I am writing this because I know that it can be easy to become complacent & think that because you have checked something before, it is okay to eat or feed to your child who is gluten-free.

Before buying any candy, reference an updated gluten-free candy list. Remember that ingredients and/or suppliers may change, so always read the label.

There are plenty of candies that are made by gluten-free companies or are marked “gluten-free”:

If there is something in particular that you have in mind that you can find the reference, give the company a call.  Most companies have phone numbers or emails listed on their websites.

Another idea is to make your Valentine’s Day treats at home, in your own kitchen.  You can make your own candy.  You can make sugar cookie cut-outs or cupcakes.  There are so many great gluten-free cake & cookie mixes out there now.  If you are interested in fudge – here is a recipe that was my Grandmother’s. Valentine’s Day morning breakfast? Heart-shaped pancakes (Pamela’s are a hit in our house)! Top with maple syrup & strawberries with a few dark chocolate chips.

The bottom line here is to always remember to double-check your food. You can never be too safe when it comes to label reading. It is that one time that you don’t check that something will have changed.

Introduction to the Gluten-Free Diet

Last Updated on by the Celiac-Disease.com Staff 25 Comments

The Gluten-Free Diet Guide

Celiac Disease. You get the diagnosis, and for many of us, it comes as a complete shock. Maybe you knew something was off in your body but didn’t think the answer would be that it is caused by the foods you are ingesting. Maybe you had one of the several common celiac symptoms from anemia to weight loss to fatigue. Or maybe you were someone who has a family history of celiac disease and was just waiting for the official diagnosis to get on the road to healing. People are diagnosed at all ages, from infants to the elderly.

Even if we were half expecting it, it is a complete life change that one cannot really comprehend until you are forced to experience it yourself.  It seems the common story is that once you get the celiac diagnosis, either by blood work alone or via endoscopy (which looks at the villi lining the intestines for damage) your doctor will tell you to follow a gluten-free diet from now on and simply send you our way.

Many doctors, including numerous gastroenterologists, are still under the belief that celiac is an uncommon occurrence and have a lot to learn about the disease and the many ways it can present itself.  If we are lucky, we may get a handout about the disease, be told we need to stay away from gluten, or maybe get a referral to see a dietitian to go over some of the basics of the gluten-free lifestyle.  If you find yourself in this situation, this is a good time to ask about what vitamins and supplements you should take, since many of us with celiac have low levels of one or several essential vitamins.

The first thing you’ll learn is that celiac disease is a genetic disorder caused by the body’s immune response to gliadin, a protein found in gluten, which is found in wheat, barley, rye, and even some oats. Therefore, it is found in many processed foods, personal care products, medications, and even arts and crafts. According to the University of Chicago Celiac Disease Center, a prominent international organization of experts in the field, celiac disease is, “an inherited autoimmune disease that affects more than 3 million Americans”.  It is believed that 1 in 133 people in the United States have the disease but only 10% actually know they have it, with rates being higher if one has a first-degree relative with the disease.  It is also found that there are higher rates of the disease in people with European ancestry, although people from around the globe are known to have it as well.

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Traveling Gluten-Free as a Teenager

Last Updated on by the Celiac-Disease.com Staff 2 Comments

Traveling gluten-free can be a little intimidating, but it doesn’t have to be.  My son mostly travels with us but has attended a couple of hockey tournaments out of town without us. He had to really keep track of his diet on his own.

When my son was first diagnosed with celiac disease, the first thing I taught him about eating gluten-free was: “When in doubt, go without”. Basically meaning, if you can’t verify the food you want to order or eat is gluten-free, don’t eat it. What do you do then? I make sure that my son always has food packed that is safe for him to eat. Even if it is a Snickers bar, which is not the most nutritious choice, it is gluten-free & can hold him over until he can get something safe.

Some of my go-to travel gluten-free food choices are:

  • Think Thin Bars –higher in protein & a good choice to hold you over
  • Carnation Instant Breakfast – all you need is a glass of milk (avoid the Chocolate Malt Flavor as it is not gluten-free)
  • Gluten-free cereal
  • Glutenfreeda Instant Oatmeal
  • Lara Bars
  • Pure Bars
  • Udi’s bread – doesn’t have to be refrigerated
  • Peanut Butter
  • Jelly (you can get smaller packets here)
  • Fresh fruit
  • Yogurt
  • Gluten-free crackers
  • Cheese
  • Nuts

Most hotels will put a small refrigerator in the hotel room if asked. I like to arrange this ahead of time so that there is one available. This way any food that needs to be kept cold, can be. I try to pack things that don’t need to be kept cold, but that isn’t always possible.

I always try to contact any restaurants that are new to us before traveling. If there aren’t any tried & true chains or recommended places close by, I like to talk to the manager myself to see if it would be possible for my son to dine there safely. His last resort, which he used last year, is to call me and have me talk to the server or manager over the cell phone. Don’t you just love technology? Most often, the people he travels with will ask where he can eat to make things easier. My son’s biggest hurdle has been speaking up. He doesn’t like to cause a scene or be different.

So, with a little effort, traveling and sticking to a gluten-free diet can be done without too much stress. I try to focus more on the purpose of the trip & not the food so much. If all of the food groups are not met & a bunch of junk is consumed – so be it. It is only for a short period of time & he can make up for the junk & resume eating a healthier gluten-free diet when he gets home.

Gluten-Free Dining Out Tips

Last Updated on by the Celiac-Disease.com Staff Leave a Comment

Sometimes the best way to approach learning something new is with the mind of a student. Instead of thinking about how hard it is to dine out gluten-free, treat it like a new skill that, once mastered, will give you a lifetime of dining out with confidence.

Lesson 1: Have a plan.

If you know where you want to go, research the restaurant beforehand. Check their website for allergen information or a gluten-free menu. If you can’t find any information on their website, or if they don’t have one, try to “google” the restaurant and “gluten-free” to see if other people have eaten there, and if they had a good experience. Many bloggers will write about restaurant experiences, good and bad, so take what they say with “a grain of salt” because they may have a personal bias. Also keep in mind that chain restaurants vary significantly by location and staff, so one persons good experience in Atlanta does not mean you will have the same experience in Austin. If all else fails, call the restaurant and ask to speak with a manager, preferably a kitchen manager. Sometimes this is pointless because the manager doesn’t even know that the corporate office has a gluten-free menu posted to their website! Either way, take it as a learning and teaching opportunity. (The best times to call a manager are the “off” times, between 2:00pm and 4:00pm).

Lesson 2: Timing is everything.

The best time to ask for special attention from the manager and kitchen is when they are not busy. This means that the best time for a gluten-free meal is NOT when everyone else is eating. Try for an early or late meal, and just remember that if they are too busy, your requests may be lost in the crowd.

Lesson 3: No one likes to take orders.

If the restaurant has a gluten-free menu, the ordering process should go smoothly. Be aware that most servers have no clue what gluten-free means, so they are not prepared to answer questions about ingredients. I usually say “can you ask the kitchen manager if the ranch dressing is gluten-free?” instead of saying “is the ranch gluten-free?” or “will you see if the ranch is gluten-free?” simply because it clears up any confusion about who should be looking for the information. If the restaurant does not have a gluten-free menu, ask to speak with a kitchen manager, and discuss the gluten-free options, remembering to question cross-contamination practices, such as frying potatoes (French fries) in the same fryer as breaded products. When ordering, keep in mind that you are asking them to service you, and go above and beyond their normal duties. Don’t be afraid to ask questions, but do it kindly. If you get a response that makes you worry, such as “oh yeah, that should be safe” then opt not to eat it. I don’t like people making assumptions about my food. If they don’t know, then it is better to go without!

Lesson 4: Think before you eat.

When a salad arrives at the table, check for crouton pieces. If there is a sauce or fried food item that is questionable, double check the gluten-free status with the server. I always do this with pasta dishes or dishes that are also served with gluten (such as the lettuce wraps at P.F. Chang’s). I will ask “this is the gluten-free version, right?” which prompts the server to check the plate or the ticket to be sure. This has saved me several times. I am careful to say it in a polite and curious way, not accusing them of making a mistake.

Lesson 5: Be memorable for the right reasons.

A customer with a special order or request will be remembered as an inconvenience (at the very least). If you plan to return to that restaurant, leave a kind tip, and you may receive more personal service at your next visit. I have servers at my favorite restaurants that remember me and know my “usual” order! They watch for mistakes with my food and are usually the ones to catch a crouton or sauce that isn’t safe, because they know me and what I usually get.

Extra Credit:  In my experience…..

  • I always talk to the manager when eating at a restaurant for the first time, and usually on repeat visits too.
  • I request salad dressing from “the walk-in” cooler, instead of the regular salad area, to reduce the chance of crouton contamination.
  • I try to order something simple, so there are fewer ingredients for me to worry about or question.
  • I put a sugar packet under the lettuce if I get a salad with croutons. Then, when the salad comes back, I can check for the sugar packet, and see if they just picked the croutons off of the salad, or if they actually made me a new one.
  • I always tip well. The servers at my favorite restaurants remember me, and remember what I usually order, and they catch kitchen mistakes for me, giving me much more confidence in eating out.