Living Gluten Free - Gluten Food List · Celiac disease is a form of immune disease which results in irritation and damage to the small intestine after gluten has been consumed. In

Living Gluten Free

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Copyright © 2019 – All Rights Reserved

Living Gluten Free

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Copyright © 2019

All rights reserved. No part of this book may be reproduced, stored in a retrieval system,

or transmitted in any form or by any means, electronic, mechanical, photocopying,

recording, scanning, or otherwise, without the prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and informational

purposes only. No responsibility can be taken for any results or outcomes resulting from

the use of this material.

While every attempt has been made to provide information that is both accurate and

effective, the author does not assume any responsibility for the accuracy or use/misuse

of this information.

You are encouraged to print this book for easy reading.

Use this information at your own risk.

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Contents

Introduction ....................................................................... 6

Chapter 1 – History Of Gluten & How It’s Affecting Our Health .. 11

The Caveman Diet ..................................................................................... 12

Farming, Agriculture, And Gluten ................................................................ 13

How Is Gluten Affecting Our Health? ............................................................ 15

Chapter 2 – Do I Have Celiac Disease Or Gluten Sensitivity? ..... 17

Celiac Disease ........................................................................................... 17

Gluten Sensitivity ...................................................................................... 19

Chapter 3 – What Exactly Is A Gluten Free Diet & Is It Right For

Me? ................................................................................. 21

Foods To Eat And Foods To Avoid ................................................................ 22

Foods You Can Eat .................................................................................... 23

Most Wholegrains ................................................................................... 23

Fruits And Vegetables ............................................................................. 24

Proteins................................................................................................. 25

Fats ...................................................................................................... 26

Beverages ............................................................................................. 26

Dairy .................................................................................................... 27

Foods To Avoid ......................................................................................... 28

Chapter 4 – 4 Benefits Of Going Gluten Free .......................... 31

More Energy ............................................................................................. 31

Prevent Digestive Issues ............................................................................ 32

Reduce Inflammation ................................................................................. 32

Weight Loss .............................................................................................. 33

Chapter 5 – Pitfalls To Avoid When Going Gluten Free ............. 35

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Not Reading Food Labels ............................................................................ 35

Assuming That All Gluten-Free Foods Are Safe .............................................. 36

Not Getting Enough Nutrients ..................................................................... 37

Quitting Too Early ..................................................................................... 37

Overlooking Sauces, Seasonings, And Condiments ........................................ 38

Chapter 6 – Shopping Tips For Living A Gluten Free Life ........... 40

Try New Sections In The Grocery Store ........................................................ 40

Be Wary Of Oats ....................................................................................... 41

Find New Staples ...................................................................................... 42

Remember That Wheat-Free Isn’t Gluten-Free .............................................. 42

Make A List ............................................................................................... 43

Chapter 7 – A Sample Menu For A Gluten Free Day ................. 45

Breakfast – Fruit and Yoghurt ..................................................................... 45

Snack ...................................................................................................... 46

Lunch – Tuna Niçoise Salad ........................................................................ 46

Snack ...................................................................................................... 47

Dinner – Salmon, Baked Potato And Spinach ................................................ 47

Drinks ...................................................................................................... 47

Chapter 8 – Tips To Eating Out A Gluten Free Diet .................. 49

Eat Earlier Or Later Than Usual ................................................................... 49

Read The Menu ......................................................................................... 50

Choose Carefully ....................................................................................... 51

Be Clear On What You Need ....................................................................... 51

Ask Questions ........................................................................................... 52

Thank Them Generously............................................................................. 53

Chapter 9 – Gluten Free Living For The Whole Family .............. 54

Always Wipe Down Surfaces ....................................................................... 55

Always Prepare Gluten-Free Food Separately ................................................ 55

Be Very Strict When It Comes To Cross Contamination .................................. 56

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Store Gluten-Free Ingredients In A Separate Cupboard .................................. 56

Try Plenty Of New Foods ............................................................................ 57

Conclusion– Steps To Start Today & Long Term Lifestyle Change

....................................................................................... 58

Remember That It’s Okay To Miss Old Favourites .......................................... 58

Do Your Research ...................................................................................... 59

Speak To Your Friends And Family ............................................................... 60

Throw Out Temptations .............................................................................. 60

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Introduction

Hello and welcome to our short, beginners guide on living a

gluten free life

As you may or may not be aware, we are currently in the midst of

an obesity epidemic that has reached epic proportions. Life

expectancies are on the decline, weight-related illnesses are on

the up, and our health, in general at least, is deteriorating by the

year.

But why is this? With all of the advancements in modern

technology, science, and medicine, surely we should be fitter and

healthier than ever?

Well, we should be, but we aren’t. We aren’t, because we are

obviously doing something very wrong. It doesn’t take a genius

to figure out where we’re doing wrong either. We’re slipping up

because we’re leading increasingly sedentary lifestyles, we aren’t

getting enough exercise, and we’re eating the wrong foods.

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The modern Westernized diet is far from ideal. In fact, it’s

downright awful as far as a lot of people are concerned.

You see, nowadays, food and drink is produced, not with health

and wellness in mind, but rather, with speed, profit margins, and

convenience in mind. Foods are heavily processed to within an

inch of their lives and as a result, by the time they reach store

shelves, they contain a mere fraction of the nutrients that they

held before the processing took place. When foods are processed,

they lose much of their nutrient contents.

As well as that, they are also then often combined with artificial

chemical ingredients to help promote taste, colour, and shelf life.

Bread is a fine example of this. As you probably know, wholemeal

bread is considered to be a far healthier bread than white bread.

This is because it undergoes far less processing.

One ingredient hiding in bread however, that we’d like to talk

about today, is gluten.

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You may have heard people talking about gluten allergies and

intolerances but what precisely is gluten and is it really as bad as

some people claim?

Gluten is a type of protein that is found within grains such as

barley, rye, and wheat. That means that gluten is found in any

products which contain these ingredients. Bread is a prime

example, though there are of course, many other foods made

from these products and containing these products.

Now, the thing to remember here is that gluten intolerances and

allergies are not the same as celiac disease. Celiac disease is a

form of immune disease which results in irritation and damage to

the small intestine after gluten has been consumed. In actual

fact, gluten is such a troublesome little critter, that there are 5

different problems people can face when it comes to consuming

gluten. These are:

• Celiac disease

• Non-celiac gluten sensitivity

• Gluten intolerance

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• Gluten ataxia

• Dermatitis herpetiformis

Many people also claim to have a gluten allergy. In reality, there

is no such thing as a gluten allergy. What there is however, is a

wheat allergy, and that is what many people confuse with a

gluten allergy. So, basically, it is impossible to be allergic to

gluten, but it is not impossible to be allergic to wheat.

Those dealing with any of the aforementioned gluten-related

conditions will often suffer from a wide range of symptoms – all

of which happen to be very similar. These include:

• Bloating

• Distended stomach

• Stomach cramps

• Stomach pains

• Headaches

• Dizzy spells

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• Tiredness

• Nausea

• Mood swings

• Weight loss

• Skin rashes and problems

• And more…

Well that’s a brief intro how gluten affects your body and into

what we’ll be covering in this guide. In the following chapters,

we’re going to focus in on the different aspects of Gluten Free

Living and help you develop a plan to get the most out of

everyday life.

Are you ready to begin?...

Let’s dive in!

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Chapter 1 – History Of Gluten & How

It’s Affecting Our Health

Wheat, and other similar grains are considered by many to be

godsends. Ever since we became self-sufficient, and discovered

farming and agriculture, we have utilized wheat and grains in a

wide variety of different ways.

From bread and pasta, to beer and wine, wheat is seemingly the

gift that keeps on giving. There is however, a downside to being

self-sufficient. Unless you’ve been living under a rock for the last

decade or so, you’ll have noticed how more and more people

seem to be adopting a gluten-free diet.

Initially, people thought it was just a fad, or a trend set by

Hipsters looking to standout and rebel against society.

It turns out however, that gluten-free diets were not just fads at

all, and that, in actual fact, they are able to provide a wide range

of health and wellness benefits to those that follow them.

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But why do people feel the need to adopt a gluten-free diet and

lifestyle in the first place? Well, in order to obtain an answer to

that, we need to go back in time more than a million years.

The Caveman Diet

Back in the Paleolithic era, back when our caveman ancestors

roamed the earth, we had no farms, no convenience stores, and

no pizza delivery services. In fact, the food we used to eat back

then had to be found, foraged, or killed.

Cavemen would hunt and kill wild animals, they’d snag fish if they

could, they’d eat nuts, seeds, berries, and anything else deemed

edible that grew in the wild. Nowadays, paleo diets are hugely

popular.

The common misconception about these diets is that they are for

weight loss. They aren’t. They’re primarily to help people avoid

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common food allergies and intolerances, and the nasty side

effects that go with them.

You see, back then, cavemen were not obese, they didn’t suffer

from food allergies, and they didn’t need to use prescription

medications to control and regulate a wide range of different

health issues based primarily on the modern Westernized diet.

Granted, life expectancies back then were very low, but causes of

death were deemed to primarily be natural back then. Though

wheat and similar grains did grow in the wild, back then we had

no idea that they were edible, so we stayed well clear.

Farming, Agriculture, And Gluten

Around 10,000 years ago, give or take a few decades, something

changed. We went from hunting and foraging our food to being

self-sustainable.

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Yes, we discovered farming and agriculture, and we discovered

that grains could be grown in the ground, harvested, and

processed to make edible items like primitive types of bread.

That means that, evolutionarily speaking, we have only been

eating gluten for around 10,000 years. That seems like a long

time, but considering the other foods like those followed on

paleo-based diets, have been consumed for more than ten times

that amount of time, you can see that our digestive systems may

not have actually had time to catch up.

It is believed that we first began harvesting wheat around 8800

BCE. Primarily it was harvested in Egypt, Mesopotamia, and

Assyria. Around 5000 BCE however, many other parts of the

world were also harvesting wheat. During the Bronze Age, spelt

became a staple ingredient in diets all over the globe.

By the 15th Century, the New World was regularly harvesting and

processing wheat and similar grains to make all kinds of delicious

creations.

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By the 19th century, brewing and bread-making techniques really

improved, and things continued to grow and expand from there.

How Is Gluten Affecting Our Health?

Gluten comes from the Latin word for glue. This is because it is

able to hold grains such as wheat together and bind them. This

protein is responsible for giving grain-based products such as

bread and pasta, their soft and chewy texture.

Now, a lot of people can quite happily eat gluten to their heart’s

content, so surely, it’s harmless enough?

Well, not exactly. You see, 1 in 133 US citizens suffers from some

form of gluten intolerance. As more and more research is being

conducted on gluten and the potential health risks it presents,

scientists are finding more and more evidence to suggest that to

some individuals, gluten does appear to be more harmful than

others.

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Experts believe that, if we were to go back to how we initially

farmed and processed grains, we’d be much healthier than we are

now. They believe that most grains consumed today have been

so heavily processed, altered, and modified, that they are very

different to the ones we ate thousands of years ago.

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Chapter 2 – Do I Have Celiac Disease

Or Gluten Sensitivity?

So, now that we know a little more about gluten and why,

potentially, it can be harmful to our bodies, we now need to

address the issue of whether you may potentially be suffering

from Celiac disease, or gluten sensitivity.

The two are very often confused with one another, but there are

differences, and it pays to understand these differences so as to

avoid a misdiagnosis.

Let’s now look at the differences between gluten sensitivity and

celiac disease.

Celiac Disease

Celiac Disease is a condition that is genetic. This autoimmune

disorder results in an individual suffering from adverse reactions

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when they consume gluten, or even a small trace of gluten for

that matter.

When celiac disease occurs, it results in the small intestine

becoming swollen and inflamed. When this happens, it is unable

to absorb nutrients from the foods and drinks we consume.

What’s more, it can also result in other adverse reactions and

side effects including:

• Diarrhea

• Fatigue

• Gas

• Bloating

• Stomach cramps

• Constipation

• Weight loss

• Anaemia

• Itchy skin and rash

• Depression

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The scientific term for what happens during celiac disease

episodes is Villous Atrophy. This basically means fattening of the

cells which line the small intestine.

The aforementioned symptoms of celiac disease are the most

common, though there are over 200 symptoms. Roughly 1% of

the population has been diagnosed with the disease, though a lot

of sufferers are believed to have not yet been diagnosed.

Gluten Sensitivity

Gluten sensitivity, or non-celiac gluten sensitivity is not as well

understood as celiac. Gluten sensitivity is a condition whereby,

upon ingesting gluten, patients experience a number of adverse

reactions to said gluten, with symptoms being virtually identical

to celiac disease.

6% of the population is thought to suffer from gluten sensitivity.

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The two are very similar, though the main issue is that celiac

suffers have ‘leaky gut’ which means that their guts have a high

level of permeability, which is why they are unable to absorb as

many nutrients, because they escape before they can be

absorbed.

People with gluten sensitivity do NOT have high levels of

permeability, so leaky gut is not an issue.

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Chapter 3 – What Exactly Is A Gluten

Free Diet & Is It Right For Me?

Now it’s time for us to look at what a gluten free diet really is,

and whether it could be right for you. Remember, gluten is a very

complex ingredient and is far more complex than a lot of people

seem to realize.

In basic terms, a gluten free diet is a diet which excludes all foods

and beverages containing gluten, or ingredients which may

contain gluten.

Those affected with Celiac disease will commonly cut gluten out

of their diets. However, those with gluten sensitivity issues will

also need to do the same.

If you have experienced any adverse reactions or side effects

when consuming foods or drinks containing gluten, such as those

that we have listed previously, it may be time for you to adopt a

gluten free diet.

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Some people choose to cut gluten out of their diets anyways,

even if they aren’t actually suffering from any form of sensitivity

to it.

Foods To Eat And Foods To Avoid

So, as you can see, a gluten free diet is very easy to describe,

and diagnosing issues pertaining to gluten sensitivity, is fairly

simple.

So, what foods can you eat, and which foods should you avoid if

you choose to go gluten free? Does this mean you can never eat

a delicious pizza or bacon double cheeseburger again? No,

absolutely not.

The good news is that, because more and more people are

adopting a gluten free diet and lifestyle, there are now more

delicious gluten substitutions than ever before. You can even

purchase gluten-free flour, so you can literally bake your own

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breads, doughs, and bases using ingredients that are 100%

gluten-free.

To ensure your gluten-free experience runs as smoothly as

possible, we’re now going to list some of the main foods you can

eat, and foods you should avoid, while following a gluten free

diet. We’ll begin with what you can eat.

Foods You Can Eat

Most Wholegrains – Yes, that’s right. The common belief is

that all wholegrains contain gluten and are therefore very bad for

anybody suffering with gluten sensitivity issues.

The truth is that most wholegrains are actually free from this

pesky protein. The thing to remember however, is that a lot of

grains are processed in facilities that also process gluten-

containing ingredients, so cross-contamination can occur. This is

especially true when it comes to oats.

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Examples of gluten-free wholegrains however, include the

following:

• Quinoa

• Buckwheat

• Wild rice

• Brown rice

• Oats

• Arrowroot

• Teff

• Millet

• Amaranth

• Tapioca

Fruits And Vegetables – As long as they are natural, and

haven’t been processed in any way, all fruits and vegetables are

naturally free from gluten. Fruits and veggies are ideal for any

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diet plan pretty much, as they are loaded full of vitamins,

minerals, and other nutrients that the body thrives upon.

We won’t list each fruit and vegetable that you can eat on this

diet as that would take an eternity. Just be wary of canned fruits

or veggies, or pre-prepared ones.

Proteins – Again, as long as they are natural and haven’t been

processed or tinkered with in any way, all meats and fishes are

naturally free from gluten.

Meats and fish for example, are rich in vitamins, minerals, and

even some healthy fats and beneficial amino acids. Processed

meats however, such as sausages, are sometimes bulked out

with cereals and ingredients which do contain gluten.

Eggs are another great source of protein that are naturally

gluten-free. Nuts, seeds, and most legumes are also perfectly

acceptable on a gluten-free diet.

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Fats – Fat is a macronutrient that plays a crucial role in our day-

to-day lives. It is essential for a number of natural processes

within the body and, providing we get it from healthy and natural

sources, it is actually extremely healthy.

Fats are also naturally free from gluten. Just be wary of cooking

sprays, or oils with added seasonings, as they may sometimes

contain ingredients which could contain gluten. Examples of

healthy fats include:

• Oily fish

• Coconut oil

• Olive oil

• Grass-fed butter

• Avocados

• 100% natural nut butters with nothing added

Beverages – As well as whole foods, you will also no doubt

need to consume something to wash everything down. Most

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beverages are perfectly fine on a gluten-free diet, with drinks like

water, fruit juice, tea, and coffee, all proving perfectly acceptable.

Just be wary of smoothies, alcoholic beverages, and malt

beverages which are often made with grains and/or ingredients

containing gluten.

Dairy – Dairy is another food stuff that is generally perfectly

acceptable on a gluten free diet, again, as long as it hasn’t been

tampered with in any way.

Dairy such as: milk, cheese, cream, butter, yoghurt, and sour

cream, are all perfectly fine as they do not contain gluten.

A lot of people following a gluten-free diet however, often make

the mistake of avoiding dairy because of the lactose. Lactose

intolerance and a wheat intolerance are two completely different

things entirely.

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Foods To Avoid

Below we’ll be listing a series of foods and drinks to avoid on a

gluten-free diet. We won’t be going into detail about why each

one should be avoided because we all know that it’s because they

contain gluten, or they have been prepared in an environment

where gluten is present, and cross-contamination could have

occurred.

Foods to avoid on a gluten-free diet include:

• Pastas

• Breads

• Seasonings

• Spice mixes

• Crackers

• Wheat bran

• Wheat starch

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• Cereals

• Durum

• Couscous

• Wheat germ

• Spelt

• Semolina

• Rye

• Barley

• Sauces

• Processed meats

• Beer

• Wines

• Some ciders

• Some liquors such as whiskey

• Brewer’s yeast

• Baked and processed goods

• And more…

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As you continue through our Gluten Free guide, you’ll find even

more detailed information on what to eat so keep reading!

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Chapter 4 – 4 Benefits Of Going

Gluten Free

Adopting a gluten free diet and lifestyle may seem like a daunting

prospect at first, but when you hear some of the benefits you will

enjoy as a result of making the transition, you’ll wish you’d

looked into doing it sooner.

Benefits of going gluten free include:

More Energy

One common symptom of gluten sensitivity/celiac disease is a

lack of energy. Fatigue is very common in people dealing with

this digestive issue and it can therefore negatively affect other

aspects of your life as well.

If you experience an adverse reaction to consuming gluten, this

can leave you feeling bloated and sluggish. When we feel this

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way, all we want to do is sit down and do the bare minimum.

Studies have found that adopting a gluten free diet can help to

significantly increase physical and mental energy levels, leaving

you feeling energized and alert.

Prevent Digestive Issues

As you now know, if gluten negatively affects you, it is often your

digestive system that takes the brunt of everything. Gluten can

result in stomach cramps, gas, bloating, flatulence, diarrhoea,

constipation, malnutrition, nausea, and much more besides.

Even the tiniest trace of gluten can negatively impact your

digestive health and wellness. By going gluten free however, you

can avoid all of the aforementioned issues and enjoy healthy

digestion in the process.

Reduce Inflammation

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Inflammation is often caused when gluten is consumed. While the

process is natural and is supposed to be beneficial, sometimes it

can have a negative affect on the body. Inflammation can cause

headaches, joint pain, muscular discomfort, and illness and

disease.

Going gluten-free however, helps to reduce markers of

inflammation within the body, such as antibody levels.

Furthermore, it also helps to reduce damage to the gut, again

caused by inflammation.

Weight Loss

While you should never adopt a gluten-free diet with the sole

intention of losing weight, one great advantage of following said

diet is the fact that weight loss will often occur.

This is because many foods containing gluten are high in calories

or can result in disruptions to hormone levels which can influence

weight gain. Not all gluten-free foods are healthy of course, so

just bear this in mind when following your gluten-free diet.

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If you eat healthy foods like vegetables, meats, fish, some fruits,

and drink plenty of water however, you will notice that you are

losing weight.

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Chapter 5 – Pitfalls To Avoid When

Going Gluten Free

Now we’ll be looking at a few common beginner mistakes to avoid

when you decide to go gluten free. Going gluten free is a lot

harder and more complex than most people realize. To help

ensure your gluten-free journey runs as smoothly as possible,

check out these beginner mistakes to avoid.

Not Reading Food Labels

First and foremost, one of the most common mistakes that

people make when following a gluten free diet, is failing to read

the list of ingredients on the food labels and packing.

Sausages for example, are generally thought of as being meat-

based products. Therefore, a lot of people make the mistake of

thinking that they are all suitable for a gluten free diet.

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Some brands however, contain cereals, grains, seasonings, or

flours that actually do contain gluten.

There are of course, 100% meat sausages, but some brands out

there do add other things to their recipes. This is just one of

many different examples. Basically, to avoid any potential

complications, always take the time to read the ingredients.

Assuming That All Gluten-Free Foods Are Safe

Oats, as we mentioned earlier, do not contain gluten. Despite

this, you still need to be extremely careful when eating oats, as

they are often processed and packaged in environments where

gluten is present.

Cross contamination is therefore a very real possibility. The best

advice we can give you here is to do as much research as

possible, and to not take any chances.

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Not Getting Enough Nutrients

Many people suffering with gluten sensitivity issues, or celiac

disease, often wind up becoming malnourished. Their bodies

struggle to absorb adequate amounts of the right nutrients, along

with the fact that sometimes they just don’t eat healthily enough.

Going gluten free does not guarantee that you’ll be getting

enough of the right nutrients on a daily basis. We all have our

most and least-favourite foods, so be sure to prioritize healthy

foods such as fruits and vegetables, that are high in vitamins and

minerals.

Quitting Too Early

Okay, time to get real here. When you transition over to a gluten-

free diet, this is a big step, and your body will not like it as first.

For the first two or three days, you will feel awful.

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You’ll feel tired, you’ll be hungry, you’ll have a headache, and

you’ll be craving the foods that you know you shouldn’t be eating.

You’ll basically want to go away and hibernate for a few months.

If you stick with it however, things will get better. Once your

body accepts the fact that gluten is gone, you’ll actually begin to

feel better than ever. If you can make it past the first few days,

you should be perfectly fine.

Overlooking Sauces, Seasonings, And

Condiments

After preparing your delicious gluten-free meal, out of habit, you

may reach for the nearest seasoning, sauce, or condiments in

general, and wonder why you’re bloated and in agony shortly

afterwards.

Though a little squeeze of sauce here, or a sprinkling of

seasoning there, may not seem like much, in reality even the

tiniest trace of gluten can potentially lead to some nasty side

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effects. Many sauces, seasonings, spices, and condiments contain

gluten, or could potentially contain gluten, so just be careful and

again, always read the packaging

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Chapter 6 – Shopping Tips For Living

A Gluten Free Life

On paper, going gluten-free is fairly easy. In the real world

however, things are a lot more complex.

Adopting a gluten free diet and lifestyle is far from easy, and it’s

certainly not just something that you can do on a whim.

Preparation is very much the key to success when it comes to

going gluten-free, which is why we’re going to be taking a look at

several shopping tips to help ensure you give yourself every

chance of success on your new healthy lifestyle.

Try New Sections In The Grocery Store

If you’re new to the world of gluten-free produce, chances are

you will also be new to the gluten-free, speciality, and ‘free-from’

sections of your local grocery store. You’ll be amazed by just how

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many different products you encounter when you branch out a

little and start exploring. Who knows, you may even discover a

new favourite product?

Be Wary Of Oats

By now you should know that oats, whilst being gluten-free, can

still trigger flare ups because of cross-contamination.

You can of course purchase gluten-free oats which guarantee the

oats themselves to be completely safe, but you may still need to

be careful. This is because oats contain another protein called

‘Avenin’ which is structurally very similar to gluten. This means

that it can sometimes cause similar symptoms.

If you try oats and find yourself experiencing no adverse side-

effects, by all means stick with that same brand.

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Find New Staples

If previously, some staple carbohydrates included things like

bread and pasta, once you go gluten-free, it will be quite the

shock to the system at first.

This is where it pays to find new staples to replace those that

used to upset your stomach, but which you relied so heavily

upon.

Instead of pasta, consider gluten-free noodles perhaps? Instead

of bread, consider things such as Quinoa.

We can’t guarantee that you will enjoy every gluten-free product

you encounter, but if you don’t try you won’t know.

Remember That Wheat-Free Isn’t Gluten-Free

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When shopping and reading the labels of food packaging, it’s

important to remember that wheat-free is not the same as

gluten-free.

Remember, although found in wheat, gluten is also found in

ingredients such as rye or barley.

Again, this is another reason why it’s so important to always

check food labels before purchasing any new products.

Make A List

Finally, before you even leave the house to go shopping, the first

thing you need to ensure is that you have a shopping list handy.

Don’t just walk into the store and see which gluten-free products

you can find, instead, write everything that you are going to need

down on a list as that way you won’t forget anything, and you will

likely get finished up much quicker as well.

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Well that’s a few shopping tips to consider when going gluten

free, in the next part of the guide we will look at a sample menu

that you can follow in your journey to living gluten free.

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Chapter 7 – A Sample Menu For A

Gluten Free Day

Just to ensure that you’re perfectly clear with regard to which

foods you can and cannot eat, and when, we’re now going to

provide you with a typical sample menu for a gluten free day.

You don’t need to incorporate this exact diet into your gluten-free

eating plan, nor do you even need to eat any of the foods listed

below if you don’t want. We simply want to provide you with a

rough idea of what you can and cannot eat and drink while

following a gluten free diet. So, take a look and see what you

think:

Breakfast – Fruit and Yoghurt

• 2/3 cup of Greek Yoghurt

• Handful of fresh blueberries

• Handful of toasted almond flakes

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• Drizzle of honey

*Top the yoghurt with the fruit, nuts, and honey

Snack

• 1 apple or an alternative piece of fruit

Lunch – Tuna Niçoise Salad

• 1 fresh tuna steak, cooked to your liking

• 1 handful of mixed leaves

• 2 sliced boiled eggs

• Handful of black olives

• 2 sliced tomatoes

• Quarter of a sliced cucumber

• Drizzle of gluten-free dressing

• Handful of blanched green beans

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Snack

• Handful of dry roasted regular cashew nuts

Dinner – Salmon, Baked Potato And Spinach

• 1 baked salmon fillet

• 1 handful of spinach leaves

• 1 baked potato

• Knob of butter or soured cream

Drinks

*Water, green tea, coffee, tea, fruit juice

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And there you have it, just one typical example of a basic gluten-

free diet plan that will get you through the day.

Remember, there are plenty of delicious recipes out there for you

to try, so don’t be afraid to look online and see what you can find.

Be sure to mix things up and have different foods on different

days to break the monotony.

In the next part we will look at ways to stay gluten free when

dining out with friends and family…onwards we go!

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Chapter 8 – Tips To Eating Out A

Gluten Free Diet

We aren’t here to sugar coat anything, so unfortunately, we must

inform you that dining out when you cannot consume gluten is

certainly going to be tricky.

While testing at times, it is certainly not impossible. To help make

your life even easier, we are now going to be sharing a series of

tips with you, based around gluten-free dining out.

Eat Earlier Or Later Than Usual

Restaurants are generally busier at certain times of the day, and

indeed, on certain days of the week, and that can be challenging

if you cannot consume gluten.

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When restaurant staff are busy and rushing around, they are

more likely to make mistakes and forget about any special

requests you may have made.

If for example, you need to request that your fries be cooked in

oil that has not been cross-contaminated, you can clearly and

concisely tell the waiting staff, who can then inform the kitchen.

If things are busy, this request could potentially be overlooked.

Try to find out when the busiest times are, and maybe arrive an

hour earlier, or later, to avoid the rush.

Read The Menu

As we’re living in the age of the internet, we can now browse a

menu in the comfort of our own homes. Before you leave for your

meal, look at the menu of the restaurant in question and find out

what they offer that would be suitable for a gluten-free diet, and

see if they have any speciality gluten-free options.

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More and more eateries now cater for gluten-free diets, so you

can now even order battered food made from gluten-free flour,

that has been fried in gluten-free oil.

Choose Carefully

When deciding on a restaurant, it may be wise to choose a

restaurant with plenty of gluten-free options. This not only means

you can have more variety and more to choose from, but it also

means that the staff will likely be qualified and experienced to

deal with gluten-free diets and requests. This again minimizes the

risks of mistakes happening, or cross-contamination.

Be Clear On What You Need

If possible, speak to the chef or the manager of the restaurant

and be clear on exactly what you need. Remember, restaurants

often share preparation surfaces, knives, cutlery, fryers, grills,

pans, and so on.

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This is why cross contamination is so important. Even something

as basic as the chef washing their hands before they prepare your

meal will make a massive difference.

If a chef is preparing fish and chips for example, they won’t wash

their hands after each individual fish they prepare. They wash

their hands when the fish has been floured and dipped into the

batter.

If they were to then prepare your gluten-free version, even

though there would only be small traces of gluten, this would still

be enough to trigger a reaction. Washing their hands would

therefore make all of the difference.

Ask Questions

Finally, before you tuck into your meal, be sure to speak to the

server and ask them to confirm it is gluten-free. If there’s a salad

dressing, or a sauce, even on the side, that you don’t recognise,

again ask the server. If they aren’t sure they’ll ask the chef, who

will then confirm that it is, or is not, gluten free.

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Thank Them Generously

While we aren’t here to tell you when to tip, and how much, it is

worth noting that kitchen environments, and restaurants

themselves, can be stressful places to work at the best of times.

As a way of thanking the kitchen staff and servers for going the

extra mile for you, you may want to do the same for them to

show them your appreciation.

If you plan on eating there again, they will also likely remember

and look after you, which is certainly not a bad thing.

Well hopefully these tips come in handy when you have to dine

out. Any little thing you can do to continue living gluten free will

greatly improve your results and your health!

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Chapter 9 – Gluten Free Living For

The Whole Family

If you’re able bodied and able to look after yourself, gluten free

living is still very testing. If you are unable to do so however, it

becomes even harder than ever.

Children for example, are unable to buy and prepare their food,

so they rely on their parents or guardians.

A child with a gluten sensitivity therefore, will require even more

care and attention. Seniors who are perhaps not as able bodied

as they once were, will also need catering for if they are unable

to consume gluten.

It may be challenging at first, but once you’ve got the hang of it,

preparing food for family members, young and old, who cannot

consume gluten, is actually a breeze.

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Here are some useful tips to help the whole family live gluten free

Always Wipe Down Surfaces

Whether it’s a chopping board or a kitchen work surface, when

you prepare food of any kind, always wipe down work surfaces

once you’ve finished. Use a good quality anti-bacterial cleaner,

along with hot soapy water.

Always Prepare Gluten-Free Food Separately

It might sound like a bit of hassle, but gluten-free meals should

always be prepared separately to regular meals. Again, this is

largely because of cross-contamination. Even if you are sure

you’ve adequately cleaned up, you should never prepare a

gluten-free meal directly after a regular meal.

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Be Very Strict When It Comes To Cross

Contamination

Cross contamination is one of the biggest headaches when it

comes to preparing gluten free meals. Wiping down food

preparation surfaces is a good start, but you also need to be wary

of the cloths you use, the knives, chopping boards, where the

food is being stored, and much more besides.

You also need to be careful when it comes to pots, pans, and oils.

Ideally it is best to purchase separate chopping boards, cloths,

knives, cutlery, oils, pots, and pans that you use exclusively for

preparing your gluten free meals only. This way, the chances of

cross contamination happening are reduced exponentially.

Store Gluten-Free Ingredients In A Separate

Cupboard

Another very useful tip when it comes to going gluten-free, is to

store ingredients in a separate cupboard. This cupboard will

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therefore be used purely for gluten-free ingredients. You could

even go a step further and install a mini fridge/freezer to store

frozen gluten-free produce such as meat, fish, and frozen

veggies.

Try Plenty Of New Foods

Gluten free diets are now more heavily catered for than ever

before, meaning that there are all kinds of delicious, weird, and

wonderful ingredients for you to try.

You can buy gluten-free pasta, gluten-free bread, gluten-free

flour, and much more besides.

Why not get creative in the kitchen and try new things? This

ensures that the lucky family members that get to eat the foods

will have plenty of variety to choose from.

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Conclusion– Steps To Start Today &

Long Term Lifestyle Change

When beginning any new journey, the first steps are always the

most challenging. Going gluten free isn’t just like going on a diet

to lose a few pounds. Going gluten-free is about changing your

entire lifestyle.

It’s a big step, but if you do your research, take your time, and

follow our advice and guidance, it is more than possible.

Here are a few tips to help you begin making the transition over

to a gluten-free diet and lifestyle.

Remember That It’s Okay To Miss Old

Favourites

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A lot of people starting gluten-free diets often find themselves in

denial. People often ask them that age-old question of ‘Don’t you

miss bread’? and they often reply with ‘No, I thought I would, but

I don’t’.

Now, if you genuinely feel that way then that’s great, but if deep

down you are craving bread and pasta, and want nothing more

than to eat them again, just remember that it’s okay to grieve for

them.

It will be tough in the early stages, but as time goes by and you

learn how to cope without them, and what to use in their places,

it will get much easier and you will feel much better.

Do Your Research

The reason why we have compiled this useful guide today is to

inform and educate, though there is always room to learn more.

The more you know about your condition, the easier it will be to

make the transition. Look online, speak to the experts, read

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books, watch videos, join forums, ask questions, and find out as

much about gluten sensitivity/Celiac disease as you possibly can.

Speak To Your Friends And Family

Another important step to take is to get in contact with friends

and family members and to inform them of your condition, and

your new lifestyle.

This is important because it will make life easier for family

gatherings, parties, meals out, and so on. They will know to cater

for you and will know to purchase gluten-free ingredients.

Perhaps link them to useful guides and documents, such as this

one, to help them learn more about your condition and about

what they can do to help.

Throw Out Temptations

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As hard to believe as it may be, there are people out there with

diagnosed gluten sensitivity issues, that ignore doctor’s advice

and deliberately eat foods they are craving that contain gluten,

despite knowing what it will do to them.

Sure, eating that pizza may give them a few minutes of

satisfaction, but when their stomachs have ballooned in size, and

they’re doubled over in agony, suffering from all manner of

digestive issues, suddenly they wish they hadn’t bothered.

You will get the cravings, and you may be tempted to throw

caution to the wind and risk eating gluten. After all, maybe your

condition has cured itself, or maybe you’ll just get a bit of wind

that passes in a few minutes?

Our advice here is not to risk it. Before buying your gluten-free

ingredients, empty your cupboards and get rid of any foods

containing gluten, that you will likely be tempted by. As far as

other family members, maybe ask them to store foods out of

sight, somewhere where you are unlikely to look if you are

worried about breaking your diet.

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Well we’ve reached the end of our beginners guide to living

gluten free, we hope you have enjoyed it!

Thank you for joining me in this new journey and all the best with

your future Gluten Free Living… onwards and upwards from here!

Compliments of Gluten Food List.com

https://glutenfoodlist.com

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Living Gluten Free - Gluten Food List · Celiac disease is a form of immune disease which results in irritation and damage to the small intestine after gluten has been consumed. In