Here are some of the many ways you can learn how to cope with coeliac disease and cut gluten out of your diet for good.
Learn the gluten-free foods
Good news: lots of the food you already eat is naturally gluten-free. Meat, poultry, fish, dairy, eggs, fruit, vegetables, nuts, herbs, and spices are all gluten-free in their natural state. However, you should take caution with processed and prepared versions of these foods, as they may be contaminated with gluten during processing and handling In terms of carbohydrate-packed staples, potatoes, rice, corn (as in maize or sweetcorn), quinoa and many others are gluten-free, as are beans and lentils. With a little study and thought, you will soon know what foods are gluten-free. To replace those things that are not safe in traditional formats, such as cereals and bread, check out specially made gluten-free food, such as Schär’s broad gluten-free range, stretching from pasta to delicious chocolate Cioccolini biscuits / Chocolix snack bars (for US market). Look out for certified gluten-free logos, such as the crossed grain symbol used by Schär.
Join a support group
If you are dealing with coeliac disease for the first time, it is a very good idea to reach out to a support group or an association in your local area. There you will be able to get advice and support from people who have been through the same experience as you are now facing. Many associations also have social network groups so you can join an online support community and get practical advice for your day-to-day life.
Be well informed
The more you know about coeliac disease, the more you can react in difficult situations and can explain to others why a gluten-free diet is so important for you. In addition to online resources, you may find support from coeliac associations or a registered dietitian.
Get expert advice from a dietitian
Although gluten is not an essential nutrient, it is possible that avoiding certain grains and grain-based foods, such as bread, may make it more difficult to get some other important nutrients, such as fibre. It is also possible that even after being diagnosed, a coeliac patient may continue to have problems absorbing certain nutrients, such as iron. For these reasons, it is important to make sure that the gluten-free diet you settle into is a healthy and balanced one. A registered dietitian can give you individual advice and a step-by-step plan for a gluten-free diet.
Inform you child’s carers and teachers
If your child is diagnosed with coeliac disease, you will soon be up and running with gluten-free cooking at home. But what about when she or he has to go to school or on a trip? You will need to work closely with school and kitchen staff to find out if your child is getting gluten-free meals. With small children, extra vigilance is required to make sure they eat what they are served and no swapping is going on. The same goes for relatives or friends with whom the child spends time; the more they know and understand about coeliac disease and gluten, the better.
Don’t trust to luck
On certain occasions, like in a restaurant or at a party, it may seem easier to go with the flow and eat the same as everyone else even though you are not sure whether the food is gluten-free. Don’t be tempted. Always ask, investigate, and if in doubt, play it safe. Getting ‘glutened’ is not worth the risk. Consuming gluten can affect your physical and mental health. The best approach is to be cautious about what others have prepared and proactive in what you do about it. Try to have an alternative plan, like making something delicious and gluten-free to take to a party.
Always have a back-up snack
Whenever you best always to have a gluten-free snack on hand so that you’ are prepared for any situation. This can be as simple as a piece of fruit, but also a bar or a gluten-free sandwich. Schär provides a wide range of snacks for you to enjoy when you’re out and about so you’ll never be stuck. Don’t leave things to chance - be prepared with a delicious snack!
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