Living with Celiac Disease can be challenging, but did you know that the right foods can actually help manage symptoms and improve your quality of life? In this article, we'll explore how the power of food can support Celiac Disease management and provide you with tips and strategies to make the most of your gluten-free diet.
Gluten Food Sources To Avoid:
Celiac Disease is an autoimmune disorder that affects the digestive system, and is triggered by the consumption of gluten, a protein found in wheat, barley, and rye. Of course, avoid some of the obvious gluten-containing foods:
- Baked goods, Pasta and noodles: Many baked goods, such as bread, pastries, and cakes, contain wheat flour, which contains gluten.
- Whole grains: freekeh, bulghur, barley, anything with barley malt
- Rye-based foods: rye bread, or rye flours
One of the biggest challenges of a gluten-free diet is avoiding hidden sources of gluten. Gluten can be found in many processed and packaged foods, such as condiments, sauces, and baked goods. Here are 8 sneaky sources.
- Condiments: Many condiments, such as ketchup, mustard, and mayonnaise, can contain hidden sources of gluten.
- Processed, pre-seasoned, and Imitation meats: Deli meats, veggie burgers, hot dogs, and sausages may contain gluten as a filler or binder. Always check the label or get fresh meats.
- Soups and broths: Canned or packaged soups and broths may contain gluten as a thickener, roux, or flavoring.
- Beer: Most beers are made with barley or wheat, which contains gluten. However, there are gluten-free beer options available.
- Sauces and gravies: Many sauces and gravies, such as soy sauce, hoisin sauce, and teriyaki sauce, contain wheat as an ingredient or thickener. Even seemingly safe sauces like tomato and barbecue sauce can sometimes contain gluten.
- Seasonings and spice blends: Seasonings and spice blends can often contain wheat, barley, or other gluten-containing ingredients. Be sure to check the label or make your own seasoning blends using gluten-free herbs and spices.
- Salad dressings: Many pre-made salad dressings contain gluten as a thickener or flavoring. Opt for gluten-free dressings or make your own using simple ingredients like olive oil and vinegar.
- Flavored teas and coffees: Flavored teas and coffees can sometimes contain gluten-containing ingredients like barley or malt.
Read food labels carefully and avoid any products that contain wheat, barley, or rye. If you’re feeling adventurous, make your own from scratch! Luckily, many gluten-free alternatives are available today, such as flours made from rice, almond, and coconut, and pasta made from beans, buckwheat (which is not actually related to wheat), corn or rice. Gluten-free baking can be tricky, but with some practice and the right recipes, you can still enjoy tasty treats like bread, cookies, and cakes.
You’re Sacrificing A Lot. Get The Nutrients You Need!
Another important aspect of a gluten-free diet is ensuring that you're getting all the essential nutrients your body needs. Celiac Disease can interfere with nutrient absorption, especially vitamins and minerals like iron, calcium, and vitamin D. To ensure you're meeting your nutrient needs, focus on eating a varied and balanced diet that includes
- plenty of fresh fruits and vegetables
- lean proteins
- gluten-free whole grains like quinoa, buckwheat, and amaranth.
You may also benefit from taking a daily multivitamin or mineral supplement, especially if you're still experiencing deficiencies or if your doctor recommends it.
What Foods Soothe Celiac Symptoms?
In addition to avoiding gluten and getting adequate nutrition, some foods can actually help manage Celiac Disease symptoms. For example, ginger and peppermint can soothe digestive discomfort, while probiotic-rich foods like yogurt and kefir can support gut health. Anti-inflammatory foods like fatty fish, leafy greens, and berries can also be beneficial in reducing inflammation and promoting healing. Plus, don't forget to stay hydrated by drinking plenty of water and avoiding sugary or caffeinated beverages.
Takeaways
Living with Celiac Disease doesn't mean that you have to give up delicious food and settle for a bland diet. By choosing gluten-free alternatives and focusing on nutrient-dense, whole foods, you can support your health, manage your symptoms, and enjoy a satisfying and delicious diet. With the help of a registered dietitian, you can learn how to navigate the world of gluten-free eating and discover new and exciting ways to nourish your body and soul. So don't let Celiac Disease hold you back - let food be your ally in the fight for better health!