A gluten free diet is the only option for those with celiac disease, but it’s also a popular choice for others who are looking to improve their health.
Going gluten free is often associated with health benefits such as weight loss and improved digestion. However, there are many other potential benefits of going gluten free. Gluten is a protein found in wheat, rye, and barley, and it can cause digestive problems for people with celiac disease or non-celiac gluten sensitivity. By avoiding gluten, these people can experience improvements in their overall health. Additionally, a gluten free diet may also help to reduce inflammation, improve cholesterol levels, and protect against heart disease. For those who are not sensitive to gluten, there may still be some benefits to avoiding it. A gluten free diet can help to promote gut health and reduce the risk of developing obesity or type 2 diabetes. In fact, an estimated 25% of Americans follow a gluten-free diet! So whether you’re celiac or just looking to clean up your diet, going gluten free may be a good choice for you.
Whether you’re new to a gluten free lifestyle or you’ve been living gluten free for years, our guide will help you make the most of it! We’ll cover everything from finding gluten free products to creating delicious meals that everyone in your family will love. Let’s get started!
Get Friendly with Food Labels
Anyone who has ever gone grocery shopping knows that reading food labels can be a confusing and time-consuming task. But for people with gluten sensitivities or Celiac disease, reading labels is a necessity in order to maintain a healthy diet. So how can you quickly and easily identify gluten-containing products? Start by looking for key words on the label, such as “wheat”, “rye”, or “barley.” Also, be sure to check the list of ingredients for any potential red flags, such as “hydrolyzed vegetable protein” or “maltodextrin.” If you’re still unsure whether a product is safe to eat, contact the manufacturer directly. With a little practice, you’ll be a pro at reading food labels in no time.
When it comes to stocking your kitchen with gluten-free ingredients, the first rule is to keep it simple. Stick to whole, unprocessed foods as much as possible. This means sticking to the perimeter of the grocery store, where you’ll find fresh fruits and vegetables, meat and poultry, and dairy products. In the inner aisles, you’ll find mostly processed foods — many of which contain hidden sources of gluten. So when in doubt, go for the simpler option. Check out this comprehensive list of foods you can eat on a gluten free diet!
Luckily, many natural products are adorned with that “gluten free” label. They can often come at a higher cost, but Makeena is here to help. Download our app to start saving on your favorite natural, gluten-free products!
Inside the Kitchen
If you’re going gluten-free, congratulations! You’ve just opened up a world of new culinary possibilities. No longer will you be confined to the same old boring diet. Now, you can explore the exciting world of gluten-free cuisine! Don’t be afraid to experiment in the kitchen. There are no hard and fast rules when it comes to gluten-free cooking. So don’t be afraid to get creative and experiment with new recipes and ingredients. With a little trial and error, you’ll soon find your way to delicious gluten-free success!
One of our favorite kitchen staples is a high quality, gluten free flour. You can make your own gluten free flour blend with this special recipe by Minimalist Baker! This can serve as the base for your favorite baked goods, like these best-ever gluten free chocolate chip cookies. No grainy textures here!
Other gluten free kitchen staples include gluten free breadcrumbs for a variety of recipes and delicacies, gluten free soy sauce to add some flavor to any meal, chicken broth, gluten free pasta, and Xanthan gum for added elasticity! For sure fire help, check out this Gluten Free Resource Directory to get started in stocking your pantry.
When in doubt, a new cookbook can serve as a source of inspiration. Here’s a list of 12 gluten free cookbooks filled with recipes that your gut and the whole family will love.
Eating Out Gluten-Free
It can be challenging to stick to a gluten free diet and eat out frequently. But with patience and flexibility, it’s easy to enjoy delicious gluten free meals at your favorite restaurants, whether you’re riding solo or with family and friends.
For those living with Celiac disease who have to be especially stringent with cross contamination, it can be especially difficult — but not impossible.
A great tip is to scope out the menu in advance, or inform the restaurant of your dietary restrictions at the time of booking your reservation.
It’s also important to know the hidden sources of gluten. Obviously, traditional pastas and breads are no-go’s, but be mindful of fried foods like mozzarella sticks and different sauces.
Nowadays, it’s easier than ever to find gluten-friendly restaurants! With a quick search on the Find Me Gluten Free app, you can locate your new favorite gluten-friendly spot
In life, preparation is power — especially when it comes to dietary restrictions. Meal prepping can be a great way to stick to your gluten free diet. It’s perfect for those with busy schedules and takes the guesswork out of your meals.
From breakfast to dinner, WholeFoods has prepared a gluten-free meal plan for seven days to keep you satisfied and nourished. Yes, they have included dessert! We’re eying up those spiced peanut butter cookies. Can you say “yum”?
Our favorite meal planning essentials are an organized grocery list, easy meals that you love, family involvement, and tupperwares to keep it fresh.
Though gluten free diets are gaining popularity, it can be daunting to switch your lifestyle. Luckily, with the right mindset, resources, and technology, you’re well on your way to feeling healthy and enjoying delicious foods. And as a smartphone app dedicated to helping consumers access natural products, we’re here to help. But, the learning doesn’t stop here! So, check back soon for another Makeena blog, as we work to live our best lives together.