How to Handle a Gluten-Free Diet Change

One of the worst things that anyone could probably experience is having to involuntarily give up the foods they love due to their health and safety. Whether it has to cut out red meat, sweets, sodium, processed foods, gluten, or beyond, it can feel like a small tragedy in a way, can’t it? In the end, it’s supposed to make you feel more alive by cutting out these bad habits, and it’s meant to entirely protect your diet. So with that said, how can one cope with it?  


This is especially true when it comes to a gluten-free diet; if you have celiac disease, then you essentially have no choice but to make changes to improve your health. So, here’s what you need to know when coping with a gluten-free diet or any involuntary diet change. 


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You’ll Need to Properly Prepare

There’s a lot to learn when you start a gluten-free diet. You’ll need to review food labels for hidden sources of gluten, such as wheat starch and ingredients listed under “natural flavors.” You’ll need to learn how to store and prepare foods safely to prevent cross-contact between gluten-containing and gluten-free foods. You’ll sometimes have to cook for yourself when you’re craving certain things, such as a gluten free cornbread recipe.

 And you’ll need to know how to read restaurant menus for dishes that are naturally gluten-free or prepared with gluten-free ingredients. It’s annoying, but you’re going to have to do a lot of research and constantly be prepared; this even includes telling people what you’re not able to eat. 

You Need to Have a Plan

Is it as simple as cutting out bread and pasta? Honestly, there’s a lot more that goes into all of it than you might even expect! Going gluten-free requires more than just buying the gluten-free versions of your favorite processed foods. You’ll also have to become a label detective, reading ingredients to find hidden gluten in foods like soy sauces, vitamins, and medications. And you’ll have to swap out refined grains such as white rice and corn for naturally gluten-free alternatives like quinoa, millet, and teff.

Plus, if you’re not following the advice of your doctor or registered dietitian, you might be missing out on important nutrients, especially fiber and iron. And if you’re not careful, you might gain weight as a result of filling up on processed gluten-free foods that are higher in fat and added sugar. So that’s why you really need to have a special plan when it comes to all of this. 

Your Doctor Might Have Sound Advice

As mentioned above, you’re already going to have to talk to your doctor in the first place, as they’re going to have to tell you more information about your diet and how you can still get all of the right nutrients within a day. But in general, your doctor might have other information for you, too, such as what labels to look for, ingredients to be cautious on, and sometimes even what stores or webshops you can get food from; the same goes for your dietitian too. 

You’ll Need to Learn to Read Labels

When you go gluten-free, it’s important to learn how to read food labels. This way, you can identify foods that contain gluten and avoid them. You can also tell if a packaged product is truly gluten-free based on its ingredients. Look for ingredient phrases that include wheat, barley, or rye and other ingredients such as malt, dextrin, hydrolyzed vegetable protein, textured or derived from wheat proteins, or soy sauce. Ingredients like these are often found in many processed and prepackaged foods. Usually, your doctor is going to tell you all about this, as it’s honestly more than just bread and pasta that contains gluten. 

Be Patient

The gluten-free diet can be challenging for anyone, especially when they are new to it. It is normal to experience a range of emotions, such as fear, frustration, and anger. It is also common for people to feel isolated because they can no longer eat at certain restaurants or attend family gatherings without worrying about being “glutened.” While it might be hard because you might feel left out, you just need to be patient with yourself. You’ll have to be patient with all of it, it’s going to take time, but in the end, you’ll be alright. 

In the end, it can be hard to handle essentially any diet at first, but you need to remember that you’re going all of this to improve your health and your lifestyle overall. It’s a change that’s definitely going to be worth it all in the end. 

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