Gluten-free diets are a popular option in the health industry these days, but did you know that for people with Celiac disease following a gluten-free diet isn’t optional? It’s an essential way of life. According to the NIH, Celiac Disease impacts about two million people in the United States. This immune disorder affects the digestive system by causing damage to the small intestine. The damage, and long-lasting consequences, are triggered by eating gluten – a tiny protein found in grains like wheat, barley, rye, and sometimes oats. Luckily, we know the best treatment for Celiac Disease is to follow a gluten-free diet.  

While it can be tricky to avoid gluten and eat a balanced (and delicious) diet, it is definitely still possible. Thanks to increasing awareness and gluten free labels, products and substitutions are becoming more and more available in regular grocery stores. But a gluten-free diet can still be hard to maintain, so here are a few tips to make it a little easier.  

First, become familiar with reading labels. There are a couple of ways to tell if a product is gluten free:

• Check for a gluten-free label.

Some products say “gluten-free” right on the label.  If a product is making this claim, it means it has been approved by the FDA and is most likely safe to eat (though it doesn’t hurt to double check the ingredient list to be sure). There are some popular brands of common foods, like soy sauce, that make gluten-free versions of their products and list it right on the label. This way you don’t have to worry about a substitute, just simply buy the gluten free version!

• Check the ingredient list.

If you see ingredients including, but not limited to, wheat, barley, rye, malt, brewer’s yeast, or oats, the product probably isn’t gluten free. Wheat is also one of the most common seven allergens so it might list “contains wheat” at the end of the ingredients list. It’s important to note, however, that “wheat-free” doesn’t necessarily mean “gluten-free,” so still keep an eye out for the “gluten-free” label!

Second, take advantage of substitutions in your favorite recipes. There are a variety of products to help make gluten-free cooking easier. Items like gluten-free flour have come a long way. You can come up with your own flour mix or just buy a premade option from a variety of popular brands. Gluten-free oats are also readily available, meaning they have been processed in a factory that is gluten free. There are also a variety of gluten-free cereals, pastas, breads (check the freezer section or the healthy foods section), and crackers for your enjoyment.  

Lastly, enjoy all the foods that are naturally gluten free. Fruits, vegetables, meats, beans, and dairy are all free of gluten, making them an easy, healthy option. There are also a variety of grains that are gluten free including rice, amaranth, buckwheat, chia, corn, flax, and millet. While a gluten-free diet might seem restrictive at first, once you realize the abundance of foods available it might not be quite as overwhelming.  

Living with Celiac Disease isn’t easy, but it is possible. A little awareness can go a long way in improving the quality of life for someone following a gluten-free diet. Whether you are affected by Celiac Disease or you know someone who is, enjoy some gluten-free foods on this Celiac Awareness Day!

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