Basic GF Guide

Hi! I created this basic reference guide for (1) those that are newly diagnosed with Celiac disease and want to know more about lifestyle changes, (2) as well as for family and friends of those living with Celiac disease so that their diet/safety/health can be respected and you can feel more comfortable with special treats you might like to gift to that loved one :-) It is more of a basic overview than anything but I hope this can help.

Gluten-free indications 

There are many reasons that a gluten-free diet is indicated or chosen, and I have listed concise descriptions of three, though there are definitely more indications not included here. No matter the reason, I encourage you to support the individual and respect their health choices! Gluten free living doesn't have to be boring :)

Celiac disease

This is an autoimmune disease (a condition in which your immune system mistakenly attacks your body) that occurs in the presence of gluten. When somebody with Celiac disease ingests gluten, the small intestine becomes damaged and unable to absorb nutrients (which can lead to a plethora of other things that I won't bore you with here/now). Currently about 1% of the world population has Celiac disease. The only treatment at this time is to adhere to a strict gluten-free diet. Celiac disease is diagnosed by a small intestinal biopsy after a positive blood screening result which tests the tissue transglutaminase antibody (tTG-IgA) level. Sometimes the blood test can show a false positive result which is why the endoscopy/biopsy is required thereafter to officially confirm or refute the diagnosis. This process was how I was diagnosed with Celiac disease. Some complications associated with this disease include vitamin/mineral deficiencies, nervous system disorders, bone loss, and infertility. These are some reasons why it is so important to adhere to a strict gluten-free diet to optimize health and minimize potential complications.

Wheat allergy

This is a reaction to any of the proteins (i.e. gluten) found in wheat. When a person has a wheat allergy, the white blood cells send out immunoglobulin E (IgE) antibodies to “attack” the wheat. At the same time, local tissues in the body send out natural chemical messengers to alert the rest of the body that there is a problem. A person with a wheat allergy must avoid eating any form of wheat, but may not have trouble tolerating gluten from non-wheat sources; children can grow out of this allergy with time in some cases, but not always. Approximately 0.4% of the population has a wheat allergy. This is diagnosed through allergy testing.

Gluten-sensitivity

This is definitely not as well defined as the two above. As far as I am aware, it may have an immune component, but that has not been clearly established. There are no tests or biomarkers to identify gluten sensitivity. For these reasons, it is unclear whether other components of gluten-containing grains cause symptoms or not. It is estimated that 6-7% of the population has gluten sensitivity. Gluten sensitivity can be diagnosed by "ruling out" the two disorders I discussed above, as well as any other diseases or disorders that may have similar symptoms.THAT contains gluten?? Seriously? Here are the items that surprised me most after my initial diagnosis: licorice, soy sauce, oats (*gluten free oats are okay, though some Celiacs cannot tolerate), rice krispies cereal, many seasoning mixes, cream soups/chowders (uses flour as a thickening agent), many other canned soups, sushi (imitation crab meat is typically made with wheat), alfredo sauce, specialty coffee drinks, flavored coffee grounds, toothpaste (I stick with Crest per my dietician), and even some baking powders.Lip products. I was so sad to throw out most of my cherished lip products! I confess that I still have clung onto a few of my favorites-- not because I will use them, but because I am attached and not ready to part with them just yet lol. Here are the brands that are safe and that I have personally tried: Eos, vaseline, 100% pure (this brand is a bit pricey, around $30 for a lipstick, but their products are so natural and smell DELICIOUS because they're pigmented using real fruit), and BITE beauty. Other brands that I have read that are gluten free include: afterglow cosmetics, ecco bella, Gabriel cosmetics, Red Apple lipstick,  and Zuzu luxe. I have never heard/tried these ones before, but they were ones that were deemed safe for Celiacs during my online search and many, if not all, listed are said to be tested to ensure safety.

Planning a fun night out? 

If you have Celiac disease or do not consume gluten, choose from one of the restaurants listed in my MN restaurant guide to reduce anxiety! If you are planning an outing with a loved one who doesn't consume gluten for any reason, perhaps you could peruse that same guide and choose something off that list :)

Reducing Cross Contamination

Get your own toaster, pot, pan, cutting board, invest in glassware and quit using any plasticware, and if you hand wash dishes you need your own sponge... BOOM! Unless your home is completely gluten-free, I suggest getting those few things I just mentioned (the toaster is not really an option though... if you are Celiac you really should toast your GF items in a separate, clean toaster due to the high cross-contamination risk); gluten can remain stuck in scratches in dishware, yes, even through washes. I learned this at my initial appointment with an RD and was shocked! Additionally, glass does not scratch as easily, therefore gluten is less likely to be stuck in scratches. When buying gluten-free packaged goods, always look for the GF certification label; it's the letters "GF" with a circle around them. Unfortunately just looking at the ingredients isn't always enough, but if the GF label is present that means the product was actually tested which is important. Do not buy if the label says that it is made using shared equipment, and sometimes it's not even safe if produced in the same facility as wheat products. Again, that GF label is most important!**ALSO the app "gluten-free scanner" is helpful for me when shopping! The upgraded version costed a couple dollars vs. the free version, but the upgraded version gives access to more products.

The information I have provided is compiled from my own providers, online research, and personal experience.

Feel free to do your own research!

xo, Celiac Sweetie