The Everyday KitchenFood advice for a busy life
If you're contemplating going gluten free the idea can be daunting. However it is possible to eat beautiful, tasty, nutritious food and avoid gluten. While gluten is found in some dietary staples, most foods are naturally gluten free, meaning you actually have a vast array of flavours and textures to choose from.
If you're contemplating giving up gluten, here are my five tips:
1. Get diagnosed
Eating gluten free seems quite fashionable at the moment, however if you suspect a gluten problem see your doctor. Don't just assume and don't self diagnose. Get tested.
2. Know your enemy
Gluten is a protein in the grains wheat, oats, rye, barley and triticale, which means gluten is found in foods made from these ingredients.
3. Concentrate on the foods you can eat
It's easy to feel overwhelmed when starting out, but remember most foods are naturally gluten free: meat, fish, potatoes, milk, vegetables, lentils, cheese, fruit, rice, corn, yoghurt, chickpeas, eggs, olives, avocado, nuts – all of these are completely gluten free. Add to these the gluten free grains like quinoa, polenta, millet, buckwheat and amaranth and you have a lot to choose from.
4. Start with a basic plan
When you first go gluten free keep it simple and focus on foods which are naturally gluten free. Whatever your taste buds, try to think up five different meals and stick to these for the first few weeks. It's too overwhelming to try and change everything at once.
5. Get information
To eat well and be healthy when gluten free you need information, but it also helps to have patience and a willingness to expand your food horizons. There are loads of on- and off-line resources which can help you. Do some googling and find trusted resources. A good place to start is Coeliac Australia.
|kathryn elliott on October 16 2012 at 06:36:06 AM
Elizabeth, basic yoghurt does not contain gluten, but you are right that a number of thickened and flavoured yoghurts do contain gluten. It's used in the ingredients they use to produce the thick texture and flavour, especially in lower fat yoghurts. I would always recommend people check labels first. Gluten does tend to get slipped into food products, so it's worthwhile keeping an eye on the food labels on everything you buy. Organisations like Coeliac Australia and the State bodies are a great resource for getting the definitive answer on what can and can't be eaten in a gluten free diet.
|Jacinta Manua on October 13 2012 at 10:46:42 AM |
Thank you Reader's Digest for this piece of information.
|Elizabeth Mullan on October 10 2012 at 05:57:00 PM
Sorry, I need to correct you on items that you say are gluten free, especially youhurt, I am a coeliac and a member of the coeliac societ of NSW, ony a few of them are free from gluten as some are thickened with gluten products, always check with the coeliac society before making statements that are not correct. Yours, Elizabeth Mullan.
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