How to Transition into Gluten-Free Living

Are you brand new to living a gluten-free life? You might have been diagnosed with 
Celiac disease recently, or have signs of a gluten sensitivity. Whatever the reason for 
going gluten-free, it is important that you transition in the simplest way possible.

1. Benefits of Switching to a Gluten-Free Diet
The first thing you should do is understand the additional benefits of going gluten-free. 
When you have a craving for foods with gluten, remind yourself of these additional 
benefits. 

You Eat Healthy Whole Foods 

Just to start off, one of the main reasons why eating gluten-free can help you, is 
because your tendency to eat fruits and vegetables will become a lot more common, 
because they are foods that don’t contain gluten, and are widely available. This 
promotes eating these foods in their natural, and whole forms. 

Most manufacturing processes can rob you of their nutritional content. Eating foods in 
their natural state can be a lot more satisfying and filling, and when you eat this way 
your body will destroy thank you. Most people tend to see result of this in just a few 
days because of a remarkable change in their vitality.  

Better Digestion 
 
Another great thing about eating gluten free, is that even if you aren’t someone who has 
been diagnosed with celiac disease, you are likely to experience better digestive 
efficiency. This can affect a lot of areas in life because who you absorb your food is very 
important to your health. 

Better digestion means that your bowels are less likely to become irritated or inflamed, 
which could be a large help to people who suffer from IBS or other inflammation issues. 
Many whole foods that you eat will help keep your intestines clean and free of the 
plaque that many processed bread products contain, which will improve nutrient 
absorption, as well as proper elimination.  




Prevent Heart Disease

Heart disease is a serious issue around the world today. Many foods lack the nutrient 
content to help your body to carry out all of its cleansing and repairing procedures. The 
addition of healthy whole foods and the avoidance of inflammation causing foods can 
shield you against developing heart disease because you will improve your cholesterol 
levels over time, preventing arterial blockages that lead to strokes and heart issues. 
This can also lead to a noticeable reduction in weight, leaving you feeling better all 
around. 

2. First Steps to Starting a Gluten-Free Diet

When you’re beginning a gluten-free diet, it’s important to set yourself up for success, in 
that you don’t want to allow yourself to get trapped in a corner with unrealistic 
expectations for yourself. Officials who have changed laws to make it difficult to 
separate the foods that contain gluten from the ones that don’t have only created more 
confusion, but you can still put yourself in a position to be protected from these silent 
assailants. The only question that you might be asking yourself might be, “What do you I 
need to do if I think I have any issues with gluten?”  

Get a Real Diagnosis 

Having a real, actual diagnosis is a good place to start. The worst thing that you can do 
for yourself is create a reality where you are suffering from some kind of imaginary 
illness. This will make it a lot harder to know what is actually causing the problem, and 
send your doctor on chases that don’t have any bearing on your health because they 
are from the incorrect perspective. Always be as honest and forthcoming with a 
healthcare professional as you can. 
 
Know What Items Contain Invisible Gluten  

Today a lot of companies post the legally acceptable versions of ingredients rather than 
the actual list of ingredients. That is because companies have the right to lie about or 
omit important information given to consumers who might not be so excited about 
purchasing their chemical-laden products. While not totally illegal, these kinds of 
practices can harm consumer trust, and along with it, ruin the reputation of companies 
who are willing to engage in such practices. 

If you become familiar with the multitude of ways that companies hide the less desirable 
elements in their food, you’ll be more well equipped to avoid the hidden gluten that 
might cause you to have any of the issues mentioned here. Some of these secret 
names appear as hydrolyzed wheat protein, durum, and modified wheat starch. 

Be Open to People Who Are Curious 

No one likes getting the 3rd degree when they walk into a room, but when you have a 
slighlty different lifestyle than most people, there are likely to be a few of people who 
come in contact with you who are going to end up asking about how it all works. If 
you’re doing a dietary program, it can be really life affirming to get to share some of your 
best and most important tips with curious people. This small amount of personal 
investment can move people to make major changes that benefit them for years to 
come.  

Gluten-Free Is More Common Than Before 

One of the best things about the spread of information, is that a lot of people begin to 
pick up on important social cues that show them the rules and what kind of interactions 
are appropriate. Groups and individuals alike have the ability to influence many aspects 
of the world around them, and this can be seen in the way that many gluten-free people 
have influenced restaurants to include gluten-free options for their meals at a 
reasonable price. Now you can dine at your favorite places without being stuck with the 
baked potato. 

3. Watch Out for Hidden Gluten
While it is easy to choose whole, fresh foods that are gluten-free, when you start getting 
into pantry staples and packaged foods, it is an entirely new experience. You will need 
to learn how to look for hidden gluten.

Ingredients to Avoid When You Are Cutting Out Gluten

When you’re first learning about the intricacies of the gluten-free diet and lifestyle, it’s 
probably seems like you’re going to have to get rid of and avoid an unbelievable amount 
of foods that you might enjoy. When you’re getting ready to make a major dietary 
change, the best thing you can do for yourself is to empower yourself with knowledge so 
that you can find success by fully experiencing the variety and nuances of food. The 
good news is that there are a lot of great ways to confront these issues, so this article 
will be primarily focusing on prepackaged ingredients to avoid when you are cutting out 
gluten.  

Condiments 

One of the main things that people neglect when looking at a gluten free diet, is that 
condiments they love can be loaded with gluten. In recent years, the spread of gluten-
free has become enough of a fad that it’s become relatively common as a marketing 
point. Ketchup, mayonnaise, salad dressings, gravy, malt vinegar, marinades, and even 
soy sauces may contain gluten. You will need to get used to reading labels to look for 
any ingredients that might have gluten. Just be sure to buy the gluten-free certified 
versions of your favorite condiments, and you won’t have to worry about it.  

Beverages  

If you’re on the go or in a hurry in the morning, it can be pretty tempting to grab a 
flavored coffee for yourself at the gas station on your way to work, but the hidden gluten 
in those drinks can derail a strict program. Instant drinks, root beer, wine coolers and 
other convenience drinks of similar type tend to include gluten in their list of ingredients. 
While having these drinks is a fast way to satisfy some urges, they aren’t usually very 
healthy, and many of these types of drinks also tend to have a high level of acidity, or 
cause acidity in the gut. It’s always better to have fresh versions when you can. Here is 
a list of other names for gluten as it appears on some ingredient labels. 

Gluten in Disguise:

Hydrolyzed malt extract
Hydrolyzed vegetable protein
Phytosphingosine extract
Amino peptide complex
Secale cereale
Fermented grain extract
Hordeum distichon
Hordeum vulgare
Hydrolysate
Maltodextrin
Brown rice syrup
Modified food starch
Hydrolyzed vegetable protein
Hydrolyzed soy protein
Caramel color  

Processed Meats 

These types of ingredients usually find their way into many lists. Health professionals 
have been warning consumers about the dangers of processed foods for years, 
particularly with a close eye on the effects of processed meats. These kinds of foods 
are well known for their acidic nature, and tend to be behind a lot of the heartburn 
around the world. 

These conditions are ripe for swelling and inflammation, which can make itself worse 
over time, so it should be no surprise that many of these packaged, coagulated meat 
products also contain a plant protein that a portion of the population has a difficulty 
digesting. 

Manufactured food today is as much of a mystery, as it is a source of high sodium. As 
people become more familiar with the names for the proteins that are called gluten, 
somewhat unethical practices have arisen due to the lack of public outcry. Lawmakers 
spend tremendous amounts of money so they can trick people and continue selling 
nutritionally deficient food to the masses. 

If you’ve been feeling a bit concerned about gluten finding its way back into your life, 
then you might be interested in the following article that will show you foods with hidden 
gluten.   

Benign Sounding Names  

So now you’ve turned to look at your items from the last store visit. As you read through 
the ingredients, you see a few familiar names, but now is the time to focus. Some of the 
names that are generally included in this somewhat hidden group are: Kamut, 
hydrolyzed wheat protein, durum, farro, rye bread, atta, and farina. If you have serious 
gluten sensitivity, then it would be important that you be sure to not only stay away from 
these foods and their processed versions, but also be very careful about eating 
ingredients that can become tainted by the presence of gluten sometime on the way to 
you, the consumer.  

Ask the Manufacturer  

Sometimes it’s impossible to know what’s going with the chemical makeup of certain 
foods. If they’ve been changed, then you will need to get in touch with a sales rep or 
another informative authorization unless you have some kind of food testing kit in your 
car. If you can impress on them that you have special medical circumstances to keep 
yourself from becoming ill from gluten exposure, then your server can be an extra pair 
of eyes that bridges the gap between the server and the chef, who will also help to keep 
you safe from cross contamination.   

Sauces, Soups, Seasoning and Sausage 

Among the foods mentioned here, these end up being some of the biggest surprises. 
The gluten found in liquid foods like spaghetti sauce, several varieties of creamy soups, 
and popular seasoning packets has usually been added as a thickening agent, but it’s 
inclusion in sausage is entirely filler. 

With a small amount of research, it should be a piece of cake (but don’t eat gluten-filled 
cake!) to find processed meats without gluten that can be enjoyed in very small doses. 
Many of these meats are clearly marked so that people who are interested in gluten free 
items can easily identify them. 

4. Stocking Your Kitchen While on a Gluten-Free Diet

If you’re new to the idea of going gluten free, then you’ve probably gotten to the point 
where you realize that success with restrictive dieting can be difficult when you aren’t 
prepared. The best way to be prepared is always to set up elements in your life to 
create the easiest and most efficient ways for you to stay on track. Keeping your kitchen 
organized and free of foods is just the first step to being successful. The next step 
would be to make sure that you are stocking your kitchen while on a gluten-free diet. 


Gluten-free Carbs 

With the ever-growing popularity of gluten-free products, the availability of these 
products has become relatively common. The majority of stores now have a staggering 
array of crackers, pastas, and bread products. 
These products have been created with the singular goal of making sure that a person 
who is converting to a gluten free lifestyle isn’t going to have a hard time making the 
switch because of carb cravings because of the sudden changes to their diet that have 
now become apparent. Whether you have celiac disease, or simply want to cut back on 
gluten for other reasons, keeping these foods on hand will help ensure your success.  

Breakfast 

One easy way to get your day started would be to get some oats going, but it’s 
important to know that many companies that produce oats use the same types of 
equipment to cut wheat, which is one of the primary sources of gluten in foods. This 
means that these types of ingredients will have to be gluten-free certified so that you 
don’t damage your diet through cross contaminated foods. Another option that you 
could utilize might be a food like buckwheat. Think of the combination that you can 
create with your favorite proteins! 

Lunch Time  

Sandwiches are a favorite among busy people because they can easily be carried, 
stored and eaten on the go. It might take a small amount of research, but most people 
don’t find it very hard to find their favorite gluten free breads that they can use to make 
awesome sandwich creations that keep them satisfied and ready to face another day.  

Dinner 

One easy way to get your dinners gluten-free would be to incorporate Asian foods into 
your diet. The majority of these foods tend to be gluten-free because of the vegetable 
and meat content, but you have to be sure that soy sauce and other soy products are 
also certified as gluten-free. 



5. Popular Alternatives for Gluten-Rich Foods
Whether you are a person who suffers from celiac disease or you simply want to avoid 
gluten, new advancements individuals have been able to create4 some very enjoyable 
ways to eat their favorite foods without having to worry about their tastes challenging 
their resolve to remain on a gluten free diet. 
Within just a few minutes, you could be on your way to creating gluten free versions of 
meals. You might be curious as to how you can get rid of the bready part of meals, but 
this information is here to help you learn about popular alternatives for gluten-rich foods.  

Gluten-Free Foods 

Food like potato, cassava corn, quinoa, millet, soy, tapioca, beans, and buckwheat are 
all gluten free. With a small amount of planning, you can find brilliant ways to turn these 
veggies and legumes into amazing meals. Some have taken to using nut flours to bake 
different types of bread that they can enjoy. 
As long as it doesn’t contain wheat, then the likelihood of gluten being in your food will 
be much lower. It's always a good idea to stick to fruits, meats, and veggies to be 
absolutely sure that you’re not getting anything gluten. There are a number of brands 
that will include this information on the packaging, but beware some of the sneaky 
names that companies use to guide gluten in plain sight.  

Great Ideas 

In the last few years, some great ideas have come about such as the cauliflower pizza 
crust. This pizza crust uses eggs to hold itself together after the cauliflower has been 
cooked, drained and pressed to remove a large portion of the moisture. Veggie wraps 
are a great way to have your favorite lunch meat on the go, and be sure that you juice is 
freshly squeezed. This will prevent you from accidentally getting some gluten from any 
of the ingredients found in store-bought juices.  

Avoid Contaminated Sources  

One thing a lot of people forget about, is that the types of equipment that cut oats is 
often the very same equipment that is used to cut wheat. That means that the potential 
for gluten contamination in your food will be very high. Knowing about how your food is 
prepared, and how it is handled from start to finish can go a long way to keeping you 
from accidentally ingesting a bit of the stuff you're trying to avoid. 

6. Tips for Eating Out While Gluten-Free
The age old question of where to eat has plagued men and women alike for centuries. 
Food can be a very personal thing, so spending time finding a place to eat, only to be 
completely devastated by the awkward discovery of a poor food choice is probably 
something that basically everyone seeks to avoid. This is even more apparent when you 
have particular dietary restrictions because you’re attempting to make major changes in 
your health and appearance.  

Pick A Restaurant That Can Provide the Experience 

There are very few things in life more frustrating than trying something new that you are 
excited about, eating the food and then suddenly realizing that the food is terrible. It 
might take a moment, but it’s worth it to be sure that you’ll get what you’re looking to try. 
This could mean calling the restaurant a few days in advance to ask them questions 
about their menu items. 
Be sure that you budget in time to have discussions with the chef. Once you know what 
you options will be, it’ll be easier to make a selection.   

Eat During Low Volume Hours 

If you’re not planning to meet up with friends or groups that adhere to a strict dining 
schedule, then eating at such arbitrary dinner times serves little to no purpose at all. 
This means that you can eat earlier than when most people crowd into the restaurant, or 
wait until the dinner rush has passed. 
This way, any dietary restrictions that you have can be addressed without making the 
night more difficult for the staff, and they will be less likely to contaminate your specially 
prepared meal with gluten or make mistakes on your order. During that time, you can sit 
and enjoy your meal in peace.     

Be Concise About Your Needs 

There’s nothing more grating than someone who can’t get to the point. In a high-
pressure environment of a restaurant, time is money, and keeping things efficient saves 
everyone from having issues. Be direct and concise about what you need from the 
restaurant staff. 
It’s important to note that you are on a medically restricted meal plan for your health 
benefit. If you have a serious allergy, then it would be a great idea to wear a medical 
bracelet to signify the gravity of your need to have any items that touch gluten to be 
substituted by the server's suggestion. This way, your server will have a more vested 
interest in keeping you safe. 

7. Mistakes to Avoid When Going Gluten-Free
At this stage, it’s possible that you’ve taken all of the bready, sweet, salty bread 
products and tossed them into the trash as you take one last look before you start your 
new life as a gluten free person, but as you walk back towards the kitchen, you may find 
that you really don’t know much about what kinds of foods can have gluten in them 
before buy them. If you continue reading the next few paragraphs, you’ll find some 
pointers on which mistakes to avoid when going gluten-free.  

The Gluten-Free Learning Curve 

If you don’t know anything about how to actually avoid gluten in the multitudes of foods 
that are mass produced on a daily basis, you might discover that despite all of your 
changes, you’ve just ended up eating less palatable versions of all of the foods you like, 
while still eating gluten. 
The best thing to do is arm yourself with a true knowledge of exactly what foods and 
brands can contain or become contaminated with gluten at some point. A large portion 
of people who live with celiac disease are unaware that sauces from the store are often 
packed full of gluten, which can completely cancel out the work you did to find a gluten-
free light beer.  

Replacing Your Diet with Gluten-Free Junk 

It’s one thing to limit yourself to healthy foods that you can eat fresh, but it’s another to 
sit and get stuffed on gluten-free junk foods that are intended as treats. These items 
might not contain much of the gluten that you’re trying to avoid, but still contain a 
measure of fat, salt, sugar and other additives that are used as preservatives. 
Food manufacturers are well known for creating products that they can market to people 
will poor impulse control. If you have a health condition like celiac disease, then it’s 
more important than even to find fresh foods to eat. This is one way to be absolutely 
sure of what you’re eating. 



Relying on Processed Foods for Gluten-Free Options

In today’s modern world, a large cross-section of young adults have become 
accustomed to eating high amounts of processed foods. Unfortunately, these habits can 
often continue right into a new gluten free diet routine because gluten free items exist in 
nature, but the added value of the words “gluten-free” draw in the curious buyer. The 
best way to get the nutrients that you need would be to cook your own food, and 
squeeze your own juices. That way you can prevent yourself from allowing any gluten 
slip past your watchful eyes. 


