Making the transition to a gluten free diet
In case you are one of many finding out that you have Celiac disease then this is your guide to making the transition to a gluten free diet. When I was told 5 years ago that I had this disease I went through three distinct phases. First I tried following a very restrictive diet, then I moved to trying every gluten free “magic” recipe I could find. Little to say few of them worked, and the ones that did brought about so much misery that I eventually gave them up. The only thing that has worked for me is simply eating wholesome foods that naturally do not contain gluten.
When I first started this diet it was VERY challenging. There’s simply an incredible amount of information to learn, and having to work full time and take care of my two daughters left me little time to sit down and do research.
First I got rid of all of the obvious foods that were lying around the kitchen. My main culprits were wheat and rye flour. I made it a point to eat very simple while I gradually learned which foods and products contained gluten. My go-to dish was stir fry rice, meat, and plenty of green vegetables. Little to say I still love this meal as its simple, easy to make, and very healthy. One thing I should mention is to stay away from soy sauce as the majority of them are made from wheat!
When first starting out on your new diet you will occasionally make the mistake of eating something that you “shouldn’t”. Don’t punish and be hard on yourself, this happens to all of us. Till this day I still inadvertently eat foods with gluten in them. There’s really no way around it. It may take a long time for you to feel confident about which foods have gluten in them and you will make many mistakes. But have confidence that over time you will refine your diet and become adept and weeding out the things you shouldn’t be eating. Looking at the small print on food packaging and trying to weed out which obscure components contain gluten is no easy task. In the beginning you would do well by just avoiding processed foods in general and save yourself the headache until you are able to pick out or research which products are right for your diet.
Over time you will no doubt grow tired of eating such a limited diet and may crave the foods that used to eat. When that feeling finally comes there is still good news! Nowadays food vendors are manufacturing a wide range of gluten free foods that taste like their counterparts. You can even find cake mixes that taste better than the “originals”! Personally I have gone through a number of these foods and must say that some of them do taste like crap. And just like the process of fine-tuning your diet you will have to experiment here and find the ones you like. Eventually you can make your diet closely resemble the one you used to eat. The downside to these foods though is that they are usually pretty expensive and seem like more of an every-now-and-then treat instead of something you would eat every single day.
Here are a few pro’s and con’s as well as things to look out for on journey to a gluten free diet:
I must start here by reiterating that anytime you make a significant change to your body, it may take weeks to show up or for you to feel the benefits, so consistency here is the key. There are certain nasty side effects that come along with this diet which can range from depression to fatigue and even packing on a few extra pounds! For women a change in your menstrual cycle can also be expected. I must also stress that some people tend to gain weight, while others will tend to lose it. Everyone is different in this and the only way to find out which side your body is on will be to get started with your diet.
With that being said here are a few positives:
Going gluten free may cause you to eat a lower amount of carbohydrates, which can be a very positive thing if you are looking to lose weight.
The obvious thing to do on this diet is to add more wholesome foods such as more fruits and vegetables. This will give you a significant boost in the amount of vitamins and essential nutrients you are receiving, thus most of us wind up with greater energy levels and a general enrichment of overall health.
Research shows that sticking to a gluten free diet plan can help speed recovery time of other major disease, injuries, or illness. But do not mistake this diet as a natural cure or remedy, you still need to follow up with your doctor and continue your primary treatment plan.
Now here are some of the downsides:
A long-term and strict gluten free diet can leave your body depleted of certain nutrients. I previously stated that this type of diet can help boost nutrient levels, but this is only the case if you are switching to natural and nutrient rich foods. Those of us choosing to choose gluten free replacement foods should be on the lookout because this nutrient depletion could lead to irritability, depression, and some serious mood swings.
Knowing what removing gluten from your diet can do to your body is very important and unfortunately many of us do not have a choice but to follow it. It is very important that you find time to do proper research before making any major changes to your diet.
My personal motto: “Be quick to remove foods from your diet, and be slow and cautious when adding them”.
I hope you were able to take something from this guide, and if you have any questions feel free to leave a comment. I LOVE hearing from my readers! Good luck to all of you out there.
You may also be interested in: Gluten Free Breakfast
Gluten Intolerance Symptoms
MANY PEOPLE have suffered through years of unexplained symptoms that could actually be attributed to celiac disease. Because an unhealthy intestinal tract can affect virtually any other system in the body, celiac symptoms are often difficult to distinguish from the symptoms of many other conditions. A person may have an otherwise unexplained history of migraines, another of arthritis, and still another of chronic fatigue or thyroid problems, and yet all may later discover the root cause has been untreated celiac disease. A holistic approach to health is thus the best way to initially evaluate the potential for celiac or other conditions. Fortunately, extremely accurate blood tests combined with endoscopic biopsy can ultimately yield a firm, positive diagnosis, but determining whether celiac could be the root of your particular problems is the first step. Here is a partial list of potential symptoms:
Potential Celiac Symptoms
Anemia (low hemoglobin or hematocrit)
Autoimmune disorders such as rheumatoid arthritis and lupus
Behavioral changes (can include depression, irritability, failure to concentrate)
Bloating and gas or abdominal distention
Bone or joint pain
Changes in appetite
Chronic diarrhea O colitis
Collagen vascular disease
Constipation
Dermatitis herpetiformis (burning, itchy, and blistering skin rash)
Delayed growth in children and delayed onset of puberty
Dizziness
Easy bruising
Failure to thrive in infancy
Fatigue and lethargy
Fibromyalgia
Hair loss
Headaches
Hypoglycemia (low blood sugar)