Navigating Life with Celiac Disease: A Comprehensive Guide

Being diagnosed with celiac disease can be overwhelming. With so much to learn about gluten-free living, it’s easy to feel lost. As a registered dietitian and CEO of Grounded Root Nutrition, I’m here to guide you through this journey with practical advice and essential tips. Let’s dive into the world of gluten-free living and make it a manageable and positive experience.

What is Gluten and Where is it Found?

Gluten is a protein found in wheat, rye, and barley. It can be tricky to decode on nutrition labels due to the many variations of these products. And it doesn’t help that one of the gluten free grains, buckwheat, has ‘wheat’ in its name yet is completely safe for you to consume!

Some other common grains to avoid include:

• Bulgar
• Couscous
• Farro
• Sourdough
• Spelt
• Wheat
• Wheat Starch

To help you navigate, visit https://www.beyondceliac.org/gluten-free-diet/is-it-gluten-free/ where you’ll find a comprehensive list of gluten-free and gluten-containing grains. This resource is especially useful at the beginning of your gluten-free journey.

Hidden Sources of Gluten

Some foods contain gluten in hidden forms, making it essential to read labels carefully. Two of the most common sources to watch for include:

• Malt: Often derived from barley, malt can be found in products like Rice Krispies. Always check for the type of malt listed.
• Alcohol: Distilled spirits are considered gluten-free, as the distillation process involves vaporization, and gluten cannot vaporize! However, sometimes the syrups used in cocktails may contain gluten due to the malt used. Ask questions and read labels while you familiarize yourself with these products. Regular and light beers, including those labeled gluten-reduced, are not safe. Choose gluten-free beers, ginger-beer, ciders, or hard kombucha instead.

The Skinny on Oats

Oats are naturally gluten-free, but cross-contamination can occur during growth and processing. For this reason, we highly recommend using only oats that are Certified Gluten Free.

Some food brands include a ‘gluten-free’ claim on their products, but no Gluten Free Certification. These have a high likelihood to cause a reaction for patients with Celiac Disease. I always recommend celiacs begin with oats that are certified gluten free, and Cheerios do not contain this label. When beginning your gluten-free journey, choose products that are labeled as Certified Gluten Free to allow healing in your gut. After 1 year, you will need to decide if adding Cheerios is right for you since they are not using Certified Gluten Free Oats.

What About ‘Shared Facility’ and ‘May Contain’ Warnings

Labels can be confusing, especially with terms like “shared facility” and “may contain”. Let’s break them down:

• Shared Facility: Indicates the manufacturer has taken precautions to prevent cross-contamination. This warning is completely voluntary, and not all manufacturers choose to add it to the label. These products are safe for consumption.
• May Contain: Suggests a higher risk of cross-contamination. It’s best to avoid these products. If you really, really want the item, call the manufacturer for more details.

Setting Up a Gluten-Free Kitchen

If there are multiple members in your household, first decide if the entire house will be gluten-free or if gluten will be allowed. When it’s a younger child with celiad, it’s often easier for the entire house to be gluten-free until they are old enough to navigate the kitchen alone.

Creating a safe kitchen environment is crucial. Start with these changes for kitchen equipment:

• Toaster: Have a dedicated gluten-free toaster or use toaster sleeves to prevent contamination.
• Utensils and Cutting Boards: Ensure all utensils are thoroughly cleaned. Replace cutting boards with deep grooves or discoloration. If knives are returned to the knife block clean, there’s no need to replace the knife block or have a separate gluten-free one.
• Stoneware and Cast Iron: These materials can retain gluten residues. It’s best to have separate, dedicated pieces for gluten-free cooking.
• Mixers and Appliances: Consider replacing mixers if they’ve been used for gluten-containing recipes to avoid contamination from flour particles.

Next, look at food items that commonly experience “Double Dipping” such as butter, peanut-butter, mayonnaise, and jelly, as well as sponges used to clean shared items.

• Double Dip Items: Avoid using the same butter, peanut butter, or mayonnaise containers for gluten and gluten-free foods. Use separate containers AND label your gluten-free products. Putting a rubbber band around gluten-free products is a way to easily identify it as gluten-free.
• Sponges: Use a dedicated gluten-free sponge to avoid contamination. Choose a different color for gluten-free cleaning.

Practical Tips for Everyday Living

Living gluten-free requires vigilance but can be made easier with a few practical tips:

• Traveling: Bring toaster sleeves and your own gluten-free bread to safely use hotel toasters.
• Eating Out: Research restaurants beforehand and ensure they understand and accommodate gluten-free diets. Utilize social media groups and apps like Fig, Celiac Space, and Find Me Gluten Free to easily identify safe places to eat.
• Social Gatherings: Communicate your dietary needs clearly and bring your own gluten-free dishes to share. For buffets, ask if you can be first in line to minimize risk of cross-contamination.

Additional Resources

To support your gluten-free journey, I’ve developed an upcoming course on celiac disease, set to release in Fall 2024. This course will include:

• Basic Education: A guided course to help you get set-up and confidently navigate celiac disease.
• Support Group: Connect with others who have celiac disease.
• One-on-One Services: Personalized support tailored to your needs.

Living with celiac disease doesn’t have to be daunting. By understanding gluten, reading labels carefully, and setting up a safe kitchen, you can manage your condition effectively. For more information and to learn how I can become a partner in your health journey, visit Grounded Root Nutrition. Together, we can navigate your gluten-free life with confidence and ease.