By Wendy Bazilian, DrPH, RD
Going gluten-free? It can be tricky unless you know where to start. Here are 5 tips for better gluten-free control.
1. Read labels. Let’s face it: we all need to do this to be conscious eaters. And there’s some good news for people who must avoid gluten. Wheat (the number one source of gluten in our diet) must be labeled beneath the Nutrition Facts panel and Ingredients on packaged foods. It will read: CONTAINS: WHEAT. Also, because of the increased awareness and interest in gluten-free foods, food companies will often also proudly display that they are “Gluten-free” as a kind of designer label especially on grain products to draw your attention to the fact that it’s free of wheat, barley or rye (nor processed in a facility with these items).
2. Be extra careful of condiments, sauces, gravies, salad dressings, stocks, natural and artificial ‘flavorings’, miso, stock cubes, soy sauce and vitamins. Check the label or go online to find safe, gluten-free options. At restaurants, always ask about these and make sure the wait staff and chef are aware of your situation.
3. Keep a food journal. It can be very frustrating to be told you have to avoid something you enjoy in your diet. In fact, it can feel downright restrictive and like punishment. However, by reviewing what you actually eat for a week or two (and again as the seasons shift), you may find that there are actually only a few key areas that you need to pay special attention to find alternatives and make adjustments to in your usual diet. You will likely discover that there are more foods that you CAN eat than what you CAN’T, instilling a sense of some freedom and certainly relief. Still it’s important to start the diary and make the list of the key foods in YOUR actual diet (not just a general, ‘any person’s’ diet) where you need to be especially careful.
4. Shop Smart with a Green Light on the Gluten-Free. Check with a manager at your grocery store or better yet, many markets now have registered dietitians on staff who can be extremely helpful to see if there is a list of gluten-free products the store carries or a special section of the market dedicated to gluten-free ingredients and foods. Whole Foods has a printed and online brochure with gluten-free options that can be found throughout the store. And Fresh & Easy markets on the west coast and quickly expanding have really taken a lead on supporting those who are gluten-free by providing a maroon and green colored icon and signage beside gluten-free products in the store, as well a complete list you can download online that includes many national brands, as well.
5. Take the Good-to-Know Gluten quiz and check your gluten-free know-how so you feel empowered about a diet that can be nutritious, delicious AND gluten-free.
Wendy Bazilian (www.wendybazilian.com) is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale).
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