Gluten is a protein that’s found in most people’s diets and deciding to live a gluten free diet might have come with lots of considerations. The possible symptoms that drive one to be on such a diet include chronic constipation, chronic fatigue, low bone density, continuous abdominal pain and other rear conditions. In such cases, it is better to consult with a health provider to first give the onset of reducing or totally eliminating gluten from your diet. Your doctor is better placed to advise you to walk that path or it can be by choice. No matter the case, it pays to discuss the issue in depth. Living this free lifestyle has got lots of significant changes to take head-on. Moving on with the exclusion of wheat products and certain foods as pizza, sandwiches, bread and the like could be a little bit of struggle as a new diet plan. So, how do you really start off this journey?
Go for naturally gluten free products
Do a clean up as you start, by removing any foodstuffs that are gluten packed from your diet. How would you know what is gluten packed and what is not? This is the time to carry out a little research and equip yourself with what to do and what not to take. Noting them down is a great step to start off your challenge of diet change because the list is a guide that directs you when necessary. Replace them with what is natural such as millet, sorghum, potato, coconut among other kinds of foodstuffs. It would be ideal to add onto fresh fruits and vegetables as these are unprocessed and come in their natural form. Others that you can incorporate include dairy foods like plain milk, butter, cheese and yogurt. There are however many substitutes which could be made with wheat but are substitutes eliminating gluten within them.
Be conscious on food labels
If you have been the type that gets into a store and picks any can without perusing the label, this would have to stop. Henceforth, make it a routine to read all packaged food labels with caution. To be sure that you are not going against the laid down rules you are getting into, scrutinize the indicated ingredients to ensure that the product is free from any gluten constituents. Look for the certified label because as long as it carries a third party certification, it is safe and any gluten-free consumer is at liberty to use it. Some products are not certified but do have the gluten-free label terming it as free of gluten. Above all, it is the ingredients that will give the end verdict and as long as it contains any gluten substance, it doesn’t fit into your class.
Know other potential sources
There are other sources which can provide you with something similar but have got no traces of gluten. This is important because your body still needs the body building substitutes and so, having some clue on what else you can consume is one of the best ways to go. Such as soup bases and roux thickeners are healthy and contain no gluten. In place of meat, consider seafood, imitation and processed meats. Despite all these options, fresh fruits and veggies will help seal your meal into a whole balanced but healthy meal.
Avoid cross contamination
You could be handling various dishes and at times cress-crossing occurs in the kitchen and you find that you are mixed up in the process. Make it clear when to prepare gluten free foods and when to handle the other stuff. Using common surfaces is the number one cross contamination that can occur indefinitely. Utensils can also find themselves in the mix, spoiling everything and turning all hell loose. Make it simple by ensuring that all the utensils used in the preparation of gluten-containing foods are thoroughly cleaned to remove traces of gluten. For the cases of hard to clean equipment, better have two different ones for this mission because some traces don’t evade with one wash. Things like strainers, blenders, toasters and flour sifters ought not to be shared across handling gluten containing foods and the gluten-free ones.
Fit in some support group
Learning by experience is the best teacher and you may not know everything if actually you don’t see it by example. Joining a support group would assist in various areas if you are just starting out on a gluten free diet. You can find various social groups that focus on dieting, nutrition or any other which talks on food related issues. I guess this can be the best platform to get to meet others with similar conditions like yours and who are on the cut of gluten products. There could be so much to learn that you would not have been told by your doctor in the first case. Regular questions, guidance and possible outcomes can freely be discussed in such platforms for a healthier diet. Furthermore, available resources from such groups can as well be helpful in helping your cope with the new dietary changes.
Starting a gluten-free diet may be hectic but with time, you will realise that it is not as difficult as you perceived it to be. There are so many people with such conditions that require this special treatment, and who have made it through. Point to note is that gluten –free dieting is not a weight loss plan. Some people have a mixed conception in regard to the dieting line. The gluten free diet is as healthy as need be for those with gluten related conditions such as gluten sensitivity and celiac diseases. Gluten in itself is just one substance in protein composition and its absence or presence is not in relation to diet quality. What really matters is the overall food content that’s found in that diet. With numerous substitutes and other unprocessed foodstuffs, there is no way you can miss a balanced diet that is healthy even if it were a gluten free diet.