Gluten-free diets began to proliferate in the early 1990s and are practiced by many. Gluten-free products have become very common in recent years. Gluten-free diet can be applied to people with autoimmune disorders such as celiac disease, Type 1 diabetes and autoimmune thyroid disease, those with Type 1 diabetes who are at high risk of developing celiac disease, people with celiac who have lymphoma and small bowel cancer, and people with autism.
Gluten-free diets are also frequently practiced because of non-celiac gluten intolerance or food sensitivities. So what can we do to establish a gluten-free diet among so many gluten-containing foods?
How Easy is a Gluten-Free Diet in Daily Life?
1. You can prepare your own meal
Unfortunately, access to gluten-free products for school-age children is very rare in our country. For this reason, you can prepare your child’s nutrition yourself and add options that he can share with his friends so that he can socialize. The importance of adequate nutritional intake for children in growth and development should not be overlooked.
If you are a university student or are actively working in the future, and if you do not have access to gluten-free meals, you can prepare your own food with meal planning in advance and take a step towards a balanced diet instead of not being able to find gluten-free alternatives during the day. This choice can be a salad prepared with gluten-free grains, or a gluten-free bread and vegetable dish alongside a protein group such as meat and legumes.
2. Attention to Cross Contamination
Although food poisoning is the first thing that comes to mind when it comes to food safety, it is very important for people with food allergies, celiac disease and other sensitivities to avoid contact with the food they are sensitive to. Even in small amounts, contact can cause life-threatening reactions in people with food allergies. Cross contamination is the transfer of harmful bacteria from another food or surface to a food. Cross-contact is the transfer of a food allergen or gluten to a food that is intended to be allergen or gluten-free.
First of all, it is necessary to pay attention to cross contact in shopping. Gluten-containing and non-gluten food groups should be transported in separate bags. When storing food at home, it should be stored in separate environments, as gluten-free and gluten-free as possible, by labeling it.
When using separate kitchen utensils and small tools such as toasters, saucepans, strainers, cutting boards, rolling pins, whisks used in the kitchen, care should be taken not to come into contact with gluten-containing products. Gloves and aprons must be changed after contact with gluten.
3. You Can Prepare Your Shopping List
There are many grains and flours that do not contain gluten. Some safe options to add to your shopping list include rice, corn, sorghum, quinoa, millet, buckwheat, amaranth, teff, and gluten-free oats. Other foods that are naturally gluten-free include single-ingredient foods such as fresh fruits and vegetables, milk, butter, eggs, lentils, nuts and seeds, fish and poultry, honey and water.
Attention should be paid to the foods to be avoided
While the names of foods such as crackers may hint at the ingredients, you may be surprised that some foods contain flour. You should always read the ingredients on the labels of processed foods and avoid foods containing wheat, rye, barley or malt.
Gluten ingredients; It can appear in foods such as bouillons, chocolates, deli meats, hot dogs, french fries, gravy, processed fish, rice mixes. Foods such as salad dressings, sauces, potato chips may also contain gluten. For this reason, most food groups should be checked before purchasing. Start by searching for the words gluten-free when you enter the grocery store. When a product is not labeled gluten-free, the ingredients can be checked for wheat, rye, barley, oats and malt. Read all product labels each time you purchase a product, as the manufacturer may change an ingredient.
How to Apply a Gluten-Free Diet on Vacation?
1. You Should Do Your Research Beforehand
You should choose the option that will be the most comfortable for you among the holiday location and accommodation options. Having a gluten-free menu in the hotel you will stay in or restaurants with a gluten-free menu in your location will make you feel more comfortable, so preliminary research should be done. If your gluten-free diet has a sensitive cause such as celiac disease, cross-contamination may also occur, so the hotel should be contacted and informed.
2. You should pay attention to the open buffet
One of the situations where the risk of cross contact is the highest is open buffets. At this point, care should be taken. Selections from the gluten-free kitchen should also be consumed fresh.
You Must Be Prepared
It can be difficult to find gluten-free options on day trips or by the sea. For this reason, it is possible to reduce the stress of thinking about food during the day by having pre-packaged or packaged gluten-free products for snacks. Finally, we can create nice options by proceeding in a planned way without stress, for example, a small packet of dried fruit can be a nice snack option as well as a refreshing fruit juice.
Dietitian Dilara Tuygan
