How to Get Started on the Gluten Free Diet Safely and Effectively



If you’ve been recently diagnosed with celiac disease or gluten intolerance, or are just interested in trying out a gluten free diet, it can seem overwhelming to make the switch. But with some planning and preparation, you can get started on the gluten free diet safely and effectively.

1. Educate yourself: Before getting started, it’s important to understand what foods contain gluten and which don’t. Learn about the different grains that are safe for a gluten free diet such as amaranth, quinoa, buckwheat and millet. Familiarize yourself with other ingredients that may contain hidden sources of gluten like malt vinegar and modified food starch. Also be aware of cross contamination from shared cooking surfaces or utensils in restaurants or at home when preparing meals for friends and family who aren't on a gluten free diet.

2. Stock your pantry: Once you know what foods are safe to eat on a gluten free diet, stock up your pantry with these items so they’re available when cravings strike or when you don’t feel like cooking from scratch. Look for pre-packaged products such as breads, crackers and cookies that have been certified as “gluten-free” by an independent organization like the Gluten Intolerance Group (GIG). You can also find many naturally occurring items such as fresh fruits and vegetables that are naturally free of gluten – just be sure to check labels if they have been processed in any way before purchase.

3. Find recipes: Experimenting in the kitchen is key to success when following a new dietary lifestyle – especially one without wheat flour! Look online for recipes that use alternative flours such as almond meal or coconut flour instead of wheat flour for baking needs - there are plenty of delicious options out there! Also try out new grains like quinoa instead of rice for an extra nutritional boost at mealtime – your taste buds will thank you!

4. Ask questions: Don't be afraid to ask questions if dining out at restaurants - most establishments will have some kind of information about their dishes containing potential sources of cross contamination from shared surfaces etc., but always double check if unsure! Also ask friends and family members who may already be eating this way - they may have great tips on where to shop locally or how best to prepare certain dishes without wheat-based ingredients!

Following these steps should help make transitioning into a safe and effective gluten-free lifestyle much easier than expected! With some patience and experimentation in the kitchen, soon enough eating this way will become second nature - good luck!

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