Gluten Free Diet

When you change to a gluten-free diet, it seems to me that there are some predictable phases you go through. At first, there’s the amazement of starting to feel better. Then that moment when you think, “Well, I don’t have to be that strict about it.”

But before you can go through this fun roller coaster of emotions (it’s all worth it, believe me!), there’s something you have to do first.

You have to get through your first day of eating gluten-free.

And that may be the hardest, simply because, if you’re like I was, you have very little idea what you’re doing.

So how do you actually do it? When it comes down to it, simplicity is the key. When I was thinking about first trying out a gluten-free diet, I told a friend with Celiac Disease that I didn’t know where to start. His advice was simple: start with breakfast. So that’s what I did. Instead of trying to picture a whole day in my head, I just went meal by meal. And that’s what I’m going to do with you, in the hopes that if you’re struggling, you can take a deep breath and just focus on your next meal.  What you’ll want to do is imagine what you normally eat for that meal, and then figure out the simplest way to make it gluten-free. 

Breakfast: 

• Want cereal? Try Barbara’s Puffins, Erewhon Crispy Brown Rice Cereal, or Bakery on Main granola. 
• Prefer hot cereal? How about Bob’s Red Mill Creamy Rice Hot Cereal,Gluten-Free Rolled Oats, or Mighty Tasty GF Hot Cereal.  
• Are you more of a toast in the morning kind of person? Rudi’s and Udi’s have both set the gluten-free world on fire with their bread that actually tastes like bread. If you like the warmth of homemade bread, but aren’t ready to start buying an assortment of gluten-free flours, you can pick up a mix like Pamela’s Gluten-Free Bread Mix or Bob’s Red Mill Homemade Wonderful GF Bread Mix.
• Like eggs? You’re in luck. They’re naturally gluten-free! Bacon? Well that’s a bit more complicated because you do have to check that the brand you’re buying is gluten-free (I’ve found that most are). But here’s my two cents. If it’s your first day eating gluten-free, don’t bother with anything that’s going to cause you stress or confusion. If it isn’t obvious that it’s gluten-free, move on to something else and save that idea for another day! On day one, your mantra is: simplicity.
• And in that vein, if you want to get really simple, just chop up a banana, add some raw almonds and coconut flakes, and you’re all set to go! 

Now Lunchtime: 

• Sandwiches are a staple. I’ve already mentioned that Rudi’s and Udi’s have great bread. There are a lot of other brands out there, but I have yet to taste any that I thought could compare. So the toughest part is out of the way. Oh, but what to put in that sandwich? Once again, it gets complicated. In the beginning, everything in your fridge is suspect. You have to scour labels because you haven’t yet memorized which brands you can trust. So how to make it simple? There are two things in the grocery store that don’t require labels because there are no hidden ingredients. Fruits and vegetables. So for today, make it a vegetarian  sandwich and try a layer of hummus (many brands I’ve seen in the store will say gluten-free on them) topped with thinly sliced veggies (carrots, sprouts, peppers, cucumber, lettuce, spinach, etc.). If you want to have a peanut butter and jelly sandwich or something with meat, Trader Joe’s is a great place to shop because you can print out their “no gluten” list and take it with you. And if you want to grab something on the go, many of Subway’s ingredients are gluten-free, and they’re even testing out gluten-free bread rolls now.

• Gluten-free pasta gets a bad rap, but I think it tastes really good.Tinkyada, Bionaturae, and Ancient Harvest are three brands I love. Annie’s also makes gluten-free mac and cheese if you’re missing Kraft.
• Pizza lover? Me too! I’ve noticed more and more gluten-free pizza shops popping up, but that might be because I lived in New York City and now live in Seattle, both gluten-free friendly cities. If you can’t go down the street and buy a hot, ready-made pizza, you can still buy one in the freezer section at the grocery store. To start, there’s Amy’s pizza – check out Amy’s extensive list of gluten-free foods; you won’t be disappointed. There’s also Udi’s pizza crust, and a growing number of gluten-free pizza crust mixes. I’ve also seen gluten-free pizza crusts in the frozen aisle at many grocery stores. I’ve never bought any so I can’t attest to them myself, but it would be a great way to throw together a fun meal.
• There are a number of brands jumping on the gluten-free wagon, so while I’m not a huge fan of getting dinner out of a box, on your first day, as I said, go simple. Every grocery store I’ve been to in the last year has a gluten-free section now, from Massachusetts to Ohio and all the way out to Seattle. If that isn’t the case where you live, you can order from a store online, or…
• Rice is gluten-free. So is quinoa. And potatoes. And sweet potatoes. Cook up any one of these, saute a chicken breast or salmon fillet with olive, salt, and pepper, steam some vegetables, and you’ve got dinner.

I didn’t forget snacks and desserts: 

• Your options here are endless. Truly. Along with fruits, vegetables and nuts, there are a ton of gluten-free snack options at the grocery store. And more are popping up daily. I say try them all at least once, but if you’re a bit wary of spending money on something without knowing if it’s any good, check out my gluten-free product reviews or google the item you want to try. Someone has probably tried it and blogged about it!

Okay, so I know I’ve kept this basic and I’ve left a lot out. But that was intentional. Your first day is not about switching to a whole foods diet (although hopefully that’s the ultimate goal), navigating eating out, or handling social issues surrounding food sensitivities. It’s not about learning to bake gluten-free or becoming an instant expert. It’s about getting the gluten out of your diet so that your body can begin to heal. Plain and simple. The sooner you’re on a completely gluten-free diet, the sooner your body will recover and the better you’ll feel. My diet right now is very much a whole foods diet, with little to no processed foods on a daily basis. But that took time, and if you look back at old posts, you’ll see my eating habits shifting since the beginning. On that first day, I just took it meal by meal and didn’t worry about the next day or the next month. That will come. But start with that first hurdle. Once you tackle the first day, you can handle the rest.