Resources That I Swear By
Are you someone who struggles with gluten and dairy allergies or intolerances? Don’t worry, you’re not alone! With this resource and guide, you can navigate your way through your dietary restrictions and still enjoy delicious food. Learn how to eat out without sacrificing your health or taste buds, and discover a conversion guide from wheat to gluten-free ingredients that will make cooking and baking a breeze. Plus, we’ll provide you with common baking substitutions and kitchen tips, best pantry items to help you make the most of your gluten-free, dairy-free lifestyle. Whether you’re a seasoned gluten-free, dairy-free veteran or new to the game, this resource has got you covered.
Gluten-Free Mistakes people are Making.
A gluten-free diet is essential for individuals with celiac disease, gluten sensitivity, or wheat allergy. However, some people on this diet may still experience symptoms due to common gluten-free diet mistakes. One of the most significant mistakes is assuming that all gluten-free foods are healthy. Many gluten-free packaged foods contain high amounts of sugar, salt, and unhealthy fats, making them less nutritious than their gluten-containing counterparts. Another common mistake is not checking the ingredients of processed foods, sauces, and seasonings, as they may contain gluten or gluten derivatives.
Additionally, some people may not realize that certain grains and flours, such as barley, rye, and wheat, contain gluten, which can lead to accidental ingestion. Cross-contamination is also a significant concern, as gluten can be transferred from surfaces or utensils that have been in contact with gluten-containing foods. Lastly, relying too heavily on gluten-free substitutes can also be problematic, as they may lack essential nutrients such as fiber, vitamins, and minerals. Overall, to successfully follow a gluten-free diet, individuals need to read labels, cook at home as much as possible, and seek guidance from a qualified healthcare provider or registered dietitian.
Ingredients that you should watch out for when checking product labels:
- Wheat: This is the most obvious ingredient to look for, as it is one of the primary sources of gluten. You may see it listed as “wheat flour,” “wheat starch,” or “wheat bran.”
- Barley: This grain is another common source of gluten. You may see it listed as “barley malt” or “barley flour.”
- Rye: Rye is also a source of gluten. You may see it listed as “rye flour” or “rye bread.”
- Oats: While oats themselves don’t contain gluten, they are often processed in facilities that also process wheat, barley, and rye, so they can become contaminated with gluten. Look for “certified gluten-free oats” if you want to avoid any possible contamination.
- Malt: This ingredient is made from barley, so it contains gluten. You may see it listed as “malt extract” or “malt flavoring.”
- Brewer’s Yeast: This is a by product of the beer-making process, and it is often made from barley. It contains gluten.
- Modified Food Starch: This ingredient can be made from a variety of sources, including wheat, so it’s important to check the label to see if it’s gluten-free.
- Hydrolyzed Vegetable Protein: This ingredient can be made from wheat, soy, or other sources, so it’s important to check the label to see if it’s gluten-free.
- Soy Sauce: Most soy sauce contains wheat, so look for a gluten-free version if you want to avoid gluten.
- Triticale: This is a hybrid grain that is a cross between wheat and rye, so it contains gluten.
Tips for eating out
Do your research: Before you go out to eat, research the restaurant online or call ahead to see if they have gluten-free options. Look for restaurants that specialize in gluten-free cuisine or that have a separate gluten-free menu.
Speak up: When you arrive at the restaurant, inform the server of your gluten intolerance and ask if they can accommodate your needs. Don’t be afraid to ask questions about the menu and how dishes are prepared.
Avoid cross-contamination: Cross-contamination is a major concern for those with celiac disease. Ask the server to ensure that your food is prepared in a separate area of the kitchen to avoid any cross-contact with gluten-containing ingredients.
Stick to simple dishes: The simpler the dish, the less likely it is to contain hidden sources of gluten. Stick to dishes that are naturally gluten-free, such as grilled meats, fish, or salads. Avoid dishes that are breaded or have sauces, as they may contain gluten.
Bring your own snacks: If you’re not sure if there will be safe options available, bring your own snacks or meal to eat while dining out.
Trust your gut: If you’re not sure if a dish is safe to eat, trust your gut and don’t take any chances. It’s better to be safe than sorry when it comes to your health.
Gluten Free Restaurants: Here is a great resource to find places to eat out at that have gluten free options. Fine me gluten free.
Featured: FEEL GOOD – 2 WEEK MEAL PLAN
Gluten and dairy-free meal plan includes a variety of tasty recipes
This is a guide that provides easy-to-make gluten-free and dairy- free meal ideas and recipes for every night of the week, plus breakfast and lunch recipes.
Essential pantry items
Be sure to check labels carefully to ensure that all ingredients are indeed gluten-free and dairy-free.
Gluten-free flour blends (such as Bob’s Red Mill, King Arthur Flour, Cup4Cup)
Gluten-free pasta (such as Barilla, Tinkyada, Banza)
Gluten-free oats (such as Bob’s Red Mill, Quaker Oats)
Gluten-free breadcrumbs (such as Ian’s Natural Foods, Glutino)
Spices (such as cinnamon, cumin, paprika, garlic powder)
Gluten-free condiments (such as ketchup, mustard, mayonnaise)
Maple syrup or other natural sweeteners (such as honey, agave nectar)
Canned beans (such as black beans, chickpeas, kidney beans.
Canned tomatoes (such as crushed tomatoes, tomato sauce, diced tomatoes)
Dried fruit (such as raisins, cranberries, apricots)
Seeds (such as chia seeds, flax seeds, pumpkin seeds)
Gluten-free soy sauce (such as Tamari)
Gluten-free vegetable or chicken broth
Canned coconut milk
Almond milk or other non-dairy milk alternatives (such as soy milk, rice milk, oat milk)
Nut butters (such as peanut butter, almond butter, cashew butter)
Raw nuts (such as almonds, walnuts, pecans)