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Gluten-Free Diet

What Are Your Gluten-Free House Rules?

Last Updated on by the Celiac-Disease.com Staff

Many people who can’t eat gluten live with others that can. That leads to them having two toasters, colanders and a host of other things. When I was diagnosed with celiac disease, my husband and I went through the kitchen and got rid of  all the gluten except for his sandwich bread and cereal.

Three years later we no longer keep gluten bread in the house as my husband is 99% gluten-free by choice. He does have cereal with barley malt in it. Other than that our house is gluten-free – except when in-laws with kids visit.

I didn’t think to make up house rules for visitors until one of my Brother-in-laws brought Krispy Kreme doughnuts into the house. Who knew the sight of the only thing I didn’t have a fabulous gluten-free version of would make me feel so bad? Certainly not my in-laws or even me. The feeling was one I was quite surprised by, but it really wasn’t something I could control.

After thinking about what my gluten-free house rules should be, I realized that only two things were not welcome in our home. Krispy Kreme doughnuts and Kentucky Fried Chicken. Luckily for my Brother-in-law, Dunkin Donuts are fine by me as I think they are absolutely horrid.

The friends and family that visit us are free to enjoy their gluten laden foods, though the younger kids don’t understand why I can’t have a gold fish cracker. My oldest nephew is old enough to understand that some foods make his Aunt Tiffany sick. He will even bring me a bag of gluten-free chips and say that his Mom said they were OK for me to eat. How precious is that?

I can’t help but think that my nieces and nephews generation will understand food allergies and intolerances much better than mine does. And that’s a very good thing indeed!

Tell us what your gluten-free house – or house guest – rules are in the comments below!

Let’s Talk About Gluten-Free Pasta

Last Updated on by the Celiac-Disease.com Staff 19 Comments

Pasta is part of the average American’s diet – for some a large part – but since traditional pasta is made with wheat, it is off-limits to those who can’t tolerate gluten. The thought of never eating pasta again doesn’t sit well with most people so when they find out that gluten-free pasta exists, they are apt to let out a big sigh of relief.

All gluten-free pasta is not created equal and different brands contain different ingredients. Even though there are rumors abound that the best-tasting gluten-free pasta is not even sold in the United States, there are plenty of wonderful options here. In fact, the sheer number of choices might overwhelm someone new to the gluten-free diet. Several of the best versions sold here are even made in Italy.

Through much research about every brand of gluten-free pasta sold in the U.S., the brands listed below are my personal Top 5 picks. These are not necessarily the best-selling brands, in part due to the cost and/or the limited availability of some of them.

  • Bi-Aglut – a blend of corn, potato, and lupin (lupin may cause allergic reactions for those with peanut allergy)
  • Schar – a blend of corn and rice
  • Bionaturae –a blend of rice, potato, and soy
  • Ancient Harvest– a blend of quinoa and corn
  • Andean Dream– a blend of Bolivian quinoa and rice (also dairy-free, corn-free, soy-free, egg-free, nut/peanut-free, and Kosher)

Tinkyada gluten-free pasta is the most widely available gluten-free brand in the U.S. It is made of white or brown rice and rice bran, and there are organic and non-organic versions of each. Rice pasta is not the most flavorful product on the market, but it’s often the lowest-priced option. Because Tinkyada is also corn, soy, and dairy free, it appeals to a larger market than many of the other gluten-free pasta.

The brands listed in my Top 5 list tend to offer a taste closer to wheat pasta than plain rice pasta. But it really relates to how particular the gluten-free consumer is. Many people are “foodies” and plain rice pasta will not excite their taste buds. However, the majority of people living gluten-free love absolutely love Tinkyada pasta.

Andean Dream is the most nutritious gluten-free pasta on my list, with Ancient Harvest coming in second. This is due to the quinoa (pronounced keen-wah) those brands are made with. Because of its fiber, iron, and protein content, Quinoa is one of the most nutritious grains available in the world today. Only recently has it become more widely discovered (and used) in the American food market.

Please tell us what your favorite gluten-free pasta is in the comments section below!

How to Confirm Candy is Gluten-Free

Last Updated on by the Celiac-Disease.com Staff

Although candy is probably one of the easier foods to find gluten-free options available in your traditional grocery stores, ingredients seem to always be changing (especially with candies), so it is important to verify that your candies are and remain gluten-free every so often.

I’ve found the easiest thing to do is to review your favorite candies every year around Halloween time, but each person can find a system that works for them.   To date, the best resource I’ve found is the gluten-free candy list maintained by our friend Nancy Lapid of About.com.

As of todays’ date, her list includes information about the following companies:

  • Nestle USA
  • Wrigley’s
  • Jelly Belly
  • Just Born Candy Company
  • Necco
  • Fannie May Chocolates
  • See’s Candies
  • Let’s Do Organic Gummy Bears

You’ll find more specific information about each company (including which products they are known for), and contact information to contact and verify products are still indeed gluten-free.  If you are interested, you can check out the updated gluten-free candy resource here.

How To Lose Weight on a Gluten-Free Diet

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

For many people with Celiac Disease, losing weight is a side effect of not being on a gluten-free diet. Once diagnosed and the patient begins following the gluten-free diet, significant weight gain can occur.    For others without Celiac Disease or gluten intolerance, the gluten-free diet represents a way to lose weight by avoiding many foods, including most processed foods and restaurant foods.

For people wanting to lose weight while following a gluten-free diet, losing weight should be based on eating sensibly rather than lurching from one diet to another. Be wary of low carbohydrate diets, as high protein diets can cause acidosis, which in turn can lead to calcium being lost from the bones.

You should always check the ingredients of any low calorie / low fat / low carbohydrate products as they may use ingredients containing gluten to thicken or stabilize the product.  These are often wheat based.

Moderation is the key. Don’t deprive yourself but be honest with yourself. Snacking and raiding the fridge can add huge amounts of empty calories.

Consider the relationship you have with food – if you are using it to compensate for feeling unhappy it is better to deal with the underlying problem rather than use food. You end up with both unhappiness and a weight problem.

It is quite useful to keep a food diary for a week before attempting to change your diet. (This refers to weight loss only, you must stick to your gluten-free diet at all times) Look for empty calories, hidden fats, and sugar. How much alcohol are you drinking?  Be honest with yourself!  Cut down on convenience foods as they are usually high in fat, sugar, and salt.

The best way to lose weight is to:

  • Eat regular meals, particularly breakfast.
  • Consider your portion control, and use a smaller plate.
  • Don’t feel you have to eat everything on your plate. Always stop eating when you are full!
  • Eat lots of fruit and vegetables – at least 5 portions a day,
  • Fill up on vegetables – if it is green and leafy or red you can eat as much as you like
  • Eat potatoes, yams, sweet potatoes, and parsnips in moderation

The way you cook food is important:

  • Remember frying, roasting, or putting loads of butter on vegetables adds lots of fat and calories – beware
  • Cut out the snacks – they are often very high in fat and or sugar
  • Be sensible with carbohydrates -chose wholemeal rather than white bread, rice, and pasta as it takes more calories for the body to digest, you feel full for longer and they have a higher level of vitamins and minerals. Eat them in moderation
  • Trim fat off meat and don’t eat the skin of fish or poultry – there is a high concentration of fat just under the skin
  • Beware hidden calories in drinks / snacks – a single tin of non-diet fizzy drink contains the equivalent of 7 teaspoons full of sugar
  • Crisps / biscuits / cakes / chocolate / sweets should be a treat they are laden with fat, salt, and sugar
  • Alcohol is high in calories; approximately 80 calories for a small glass of wine. (1 unit).
  • Cut your intake of salt – sodium can increase blood pressure.
  • Eating and weight are like the see-saw at the park. One end represents the calories you take in – what you eat. The other end is the calories you use in your daily activities including exercise.
  • If you eat more calories than you use you will put on weight. The seesaw will go up – as will your weight.
  • If you eat fewer calories than you use you will lose weight. The seesaw will go down – as will your weight.
  • It is vital that you follow a sensible balanced diet when you are trying to lose weight, ensuring you get enough vitamins and minerals if you want to remain healthy.
  • Drink plenty of water – it will purify the system and help to make you feel full.

Gluten-Free Airplane Travel Guide

Last Updated on by the Celiac-Disease.com Staff

Are you someone with Celiac Disease who is planning on traveling on an airline in the near future?  Airlines are notorious for long lines and delays, leaving people on a gluten-free diet in a lot of trouble if they aren’t prepared.

As with any type of travel, the key is preparation, whether you are preparing for delays in the airport or for your time on the airplane itself!

Gluten-Free Airline Meals

Many airlines offer special gluten-free meals (also known as GFML meals). Especially if you are going on a long flight, it is worthwhile to choose a carrier with a gluten-free meal available.  Some airlines only offer special meals on long-haul or cross-continental flights, so just because you had gluten-free meals on a flight from New York to London (for example) don’t assume the same airline will give you a gluten-free meal on your flight from New York to Dallas.

Reserve your gluten-free meal in advance.

You cannot ask for a special meal at the last minute. You must request it anywhere from 24 to 96 hours before your flight. (Consequently, if you change your flight home at the last minute, you’ll probably lose your gluten-free meal!) If you make your reservation far in advance, you’ll want to call back a few days before the flight to confirm that they’re preparing a gluten-free meal for you.

After you’ve boarded the plane, the flight crew will come to look for you to tell you they’ve got a special meal on board for you. If you’ve changed your seat at the last minute, they might look for you at your “old” seat, so let them know where you are.

Don’t assume you can eat everything on the tray.

The special meal will be wrapped and sealed; all the flight crew needs to do is warm it up and place it on your tray. You can safely eat whatever is sealed inside the package. The flight crew, however, cannot be expected to know the dietary guidelines of every disease for which special medical meals are provided. They may “generously” add the regular dessert to your tray, or a roll, or some other unsafe food item. Don’t assume that everything on your tray is gluten-free.  Safe items will be sealed and labeled, and you’ll be unwrapping these by yourself. Everything else is questionable and you’ll need to read labels and the common sense you’ve developed since following a gluten-free diet.

Bring along emergency food supplies.

Unfortunately, despite the airline’s best efforts to provide a special gluten-free meal for you, things can still go wrong. If your flight is canceled and you’re placed on a different flight, or if something is wrong with your original aircraft and they switch your plane at the last minute (after the food service has already loaded the meals onto the original plane), your gluten-free meal is not going to follow you to the “new” plane. No matter how far in advance you planned and how many times you double-checked, there’s always a solid risk that you’ll end up on a plane without anything to eat… unless you’ve brought along some emergency food supplies. Never travel by plane without bringing some food along for yourself.

Get a soft-sided insulated lunch pack and a couple of reusable ice packs

These are typically sold in drug stores to be used for bruises.  You can put this item inside one of your other carry-on bags if necessary. Before your flight home, chill the ice packs again in your hotel’s ice bucket, or ask the hotel to freeze them for you in their freezer.

Place everything in zip-lock bags

Cabin pressure changes can cause even well-sealed items to leak. (Get as much air out as possible before zipping them closed.) The same guideline is true for any food you pack in your checked baggage.

Bring along snacks and light meals that require no extra preparation

These snacks need to be able to be eaten anywhere (the terminal, on the plane, etc.)  If you’re not sure you’ll be able to stock up on these items while you’re away, then remember to bring enough for your flight home, too.

You can find a large collection of these items here. Don’t forget to bring along napkins, plastic utensils, etc. (if necessary).

For additional tips, check out our gluten-free travel page.

Have any tips to add for airline travel on a gluten-free diet?  Let us know in the comments!