As I have met others with Celiac Disease, one thing that I have learned is that it is difficult to sort through the flood of emotions that take place with the diagnosis of the disease. Intense feelings of relief, followed by a fear of the unknown, and a sense of loss can be overwhelming.
You begin to question just about everything you’ve known up to this point in your life and wonder how you’re going to move forward with your eating habits, favorite foods and even hygiene products. Here are important tips to keep in mind as you begin the journey to your new healthy and happy lifestyle. Breathe. You can do this.
One of the most important steps is to find others
1 in 133 people have Celiac Disease, and you are not alone. You are not the first to receive this diagnosis, nor will you be the last. No matter where you live, there is a support group or other people who can help you. There are many resources that are available to help you with your questions about being gluten free. The Internet can provide you with access to a wealth of gluten free resources. Once you find others, things will get better- I promise. Start following blogs from your area and keeping up to date with other Celiac focused websites. There is a large GF culture on the internet and people LOVE to share their ideas and finds with others. If you can, try and get one-on-one help from someone else who also works with having Celiac Disease through a local support group.
Learn how to read labels
As a Celiac, it is important that you learn how read the labels of everyday items found in your grocery store. Over the last few years there has been a great deal of progress with product labels. More and more and more companies are labeling their products that are Gluten Free. There are, however, still many products that do not specify if they are gluten free. The best thing to do is to search “common hidden gluten ingredients”. There will be many long lists that pop up in your search, but just try to learn a few at a time. The most common that I have found are: modified food starch, malt syrup, spelt, caramel color, artificial color, natural flavoring, and vegetable protein. These are ingredients that are not yet regulated by the FDA and can sometimes serve as a way to cover up gluten.
Clean out the cabinets
Go through your cabinets and pantry one-by-one and pull out the items that you know are not gluten free. Using a list of gluten ingredients, go through the remainder of the items in your cabinet. There will be items that surprise you that have gluten in them (soups, dressings, soy sauce) so make sure to go through every label. During this cabinet cleanout time, stick to eating fresh ingredients and rice. Rely on vegetables, fruits, meats and rice to get you through these few days. After you’ve cleaned out your cabinet, bring the nonperishable items to your local food shelf so that the uneaten food doesn’t go to waste.
Find temporary fill-ins for your old foods
This is already a hard enough time for you, why make it even harder by changing everything in your life? Make a list of some of your favorite go-to foods (ex: pasta, bread, crackers). Look for these products in local supermarket or things you can order online that are labeled as gluten free that are similar to things you would normally eat. You might face sticker shock from the prices of these GF items, but this is just a temporary solution to get you going and have options. Your grocery bills will not be this high forever, just for a few weeks until you get adjusted. Go to your local grocery store and ask to speak with a manager. Explain to them that you are looking for gluten free items and need help locating them in the store. Doing this by yourself is very overwhelming the first time, so ask for help whenever possible. At first some of these products might taste different or even bad from your old foods, but know that you will find better options after you learn more.
Start making calls and doing research
This might be one of the hardest steps of being GF. You’re going to learn to be comfortable with talking to others about your new lifestyle. Since you’ve already began to learn about ingredients, identify products that you found hidden ingredients in and call the manufacturer. Explain that you need to be gluten free and are inquiring about specific products. Also ask if they have a list of gluten free products (some may be unofficial lists). Generally these unofficial lists are accurate, but continue to watch ingredients and pay attention for your Celiac symptoms when trying new unofficial ‘gluten free’ items. At your local supermarket put in requests with store managers for specific items that you’ve learned taste good or read about on others’ blogs and comments. Most supermarkets can get these items in if you’re willing to talk with a manager.
Buy cookbooks and find cheaper substitutes
It’s time to enjoy and put to use all of your new knowledge! Buy a couple of GF cookbooks or use recipes online to create healthy meals. Many GF recipes find ways to incorporate cheaper or high nutrient ingredients to help you keep you healthy. Experiment and figure out which mixes and flours you like the best. Try some new grains (quinoa) to guarantee that you’re getting all of your daily nutrients. After taking out many grains from your diet, make sure you are supplementing this loss with vitamins or different grains. Search “gluten free grains” online and you will be sure to come across listings and recipes that utilize them.
