Going gluten free: How to start a gluten free diet for beginners

Gluten is a protein found in the cereals wheat, barley and rye, as well as in their many derivative products such as traditional bread, cakes, biscuits and pastries. Gluten is what gives traditional bread its stretchy, doughy texture. For most people gluten is just another nutrient in their food; it is not considered harmful unless you have a gluten intolerance.  

Coeliac disease is an autoimmune condition in which the body reacts to gluten as if it were a harmful invader and attacks it with antibodies. These antibodies damage the inner lining of the small intestine and, left untreated, coeliac disease can lead to severe health problems stemming from malabsorption of nutrients. Other people, possibly more than 5% of the population, are gluten intolerant but do not have coeliac disease or suffer the attendant damage to the gut. This condition is called non-coeliac gluten sensitivity (NCGS), and it manifests itself with a range of symptoms that overlap with that of coeliac disease in some cases, including bloating, abdominal pain, diarrhoea or constipation, and chronic fatigue.  

For coeliac disease and NCGS, the only effective treatment is to follow a gluten free diet. For those with coeliac disease the diet must be followed strictly to reduce the risk of associated long-term complications. For those with NCGS, it may not be necessary to follow the diet as strictly. 

This will alleviate symptoms, and, in the case of coeliac disease, allow the intestine to heal.  

Until recently, the gluten free diet remained largely a mystery, except to those who were prescribed it as treatment. Today it has become something of a trend as people investigate alternative diets and how they affect our health and sense of wellness. 

Can someone lose weight on a gluten free diet? They can, but not because of not eating gluten. However, avoiding gluten often means eating more whole foods including vegetables, fruits, fish and meat, all of which are naturally gluten free.  

The popularity of the gluten free diet has led to a surge in awareness among the general public and the food industry regarding coeliac disease, gluten sensitivity, and the gluten free diet in general. Restaurants have started to offer gluten free menus and gluten free food manufacturers are growing more and more numerous. Now more than ever, it is possible to follow the gluten free diet without completely overhauling your life. 

What does a gluten free diet look like? A gluten free diet is simply a diet made up of gluten free foods. It may sound simple when you put it like that, but the truth is that gluten is hidden in many foods where you might not expect to see it. For example, soy sauce is made with wheat and some potato chips have gluten in the seasoning. Locating gluten in some foods can be like trying to find a needle in a haystack. In order to be successful with a gluten free diet, you need to know which foods contain gluten (or could contain) gluten, and you need to avoid them.  

The good news is that large areas of your diet don’t need to change at all because they are naturally gluten free, such as fresh vegetables and fruit, plus meat, fish and dairy. With a great many foods, the key message is that in their fresh form as whole foods they are safe, but if they are processed in some way, take care to read the label and do your research. Vegetable-based ready meals can pack a surprise, breaded fish is clearly a concern, and processed meats such as sausages might contain hidden gluten.

Knowing the gluten free food list 

A healthy gluten free diet is no different from an otherwise healthy diet except for the fact that it doesn’t contain gluten. You should still aim to consume a balance of lean protein, healthy fats, fresh fruits, and nutritious veggies but you’ll need to be careful about which grains you consume. You can still enjoy corn, rice, quinoa, buckwheat, arrowroot, and other ancient grains as well as flours made from nuts and seeds like almond flour and coconut flour. 

Here is a list of some of the gluten free foods that you could include in your diet: 

• Meat, poultry, and eggs 
• Fish and seafood 
• Beans and legumes 
• Fruits and vegetables 
• Corn (corn flour, cornmeal, grits, polenta) 
• Rice (white rice, brown rice, basmati, etc.) 
• Amaranth 
• Arrowroot powder 
• Buckwheat (kasha) 
• Flaxseed 
• Millet 
• Quinoa 
• Sorghum 
• Tapioca 
• Oats and oatmeal (non-contaminated, pure oats) 
• Chickpea flour 
• Coconut (coconut flour, oil, milk, etc.) 
• Almonds (flour, milk, and seeds) 
• Milk, butter, cheese 
• Potatoes 
• Vinegars and oils 
• Herbs and spices 

Learning how to read food labels 

The gold standard for safe food is an officially recognised “gluten free” label. Gluten free certification programmes are run by organisations such as the Gluten-Free Certification Organization (GFCO) and the Gluten-Free Certification Program (GFCP), which ensure that food labelling itself as gluten free contains no more than 20 parts per million (ppm) or less, meaning it will not cause a reaction. In the UK, Europe and beyond, it is common to see the Crossed Grain gluten free symbol from the UK Coeliac Society (Coeliac UK). These symbols and logos mean the product has gone through a testing process and is certified as safe for anyone on a gluten free diet. 

But many products are not certified gluten free, which means you will have to check.  

Start with the ingredients list, which may quickly discount a product if it lists wheat, for example. However, there can be differences in what ingredients must be listed as allergens; in the US, barley and rye are not in the top eight allergens that must be listed. Don’t forget that wheat free does not necessarily mean gluten free. There is often a “may contain traces of gluten” statement, which is another thing to be aware of. Oats, for example, are a gluten free cereal but they are often processed in factory equipment that also handles wheat, barley or rye.  

Finally, take care with food that is freshly made and pre-packed on-site for sale, such as cakes in a baker’s store. In such establishments, it is often the best policy to ask for a full explanation of ingredients or about possible contamination, and maybe best left. 

Creating healthy habits and taking the diet seriously

A balanced gluten free diet can be the pillar on which you base your health and sense of wellness. If you have coeliac disease or a gluten sensitivity, the gluten free diet is more than just a choice – it is a medical necessity. You will need to take the gluten free diet seriously and not cut corners or allow yourself a “cheat” day where you eat gluten-containing foods. If you have coeliac disease, even the tiniest amount of gluten can cause intestinal damage and a return of unpleasant symptoms.  

Gluten cross-contamination happens when gluten free food comes into contact with food containing gluten or cooking utensils and surfaces that have been used to prepare it. If your kitchen is being used to prepare food containing gluten, you will have to learn and adhere to a number of stringent rules to avoid accidental contamination. Here are some tips to avoid this happening: 

• Don’t share pots and pans, or clean extremely thoroughly between uses 
• Don’t use the same toaster if gluten-containing bread is being toasted in it 
• Don’t share waffle irons or grills, as they are very difficult to clean completely  
• Don’t fry your gluten free food in oil that has been used to fry other food 
• Don’t reuse water that was used to boil gluten-containing food such as pasta 
• Don’t share chopping boards 
• Use your own cloths to clean surfaces 
• Take care with places touched by sticky cook’s fingers, such as the fridge door handle    
• Store gluten free food separately and inside re-sealable bags or containers.