Going Gluten-Free Part One: An Introduction

Introduction to Going Gluten-Free

Some Endo sufferers have found that removing gluten from their diets can help ease some of their symptoms. Other suffers have found that they have developed a serious intolerance to gluten, and therefore must go entirely gluten-free. While this isn’t a solution for everyone, depending on your symptoms and lifestyle, it might be worth your consideration.

What is gluten?

Gluten is a protein found in wheat, rye, barley, and (due to issues of cross-production/contamination), often oats. It’s what gives bread, cakes, and other tasty baked goods that soft, chewy texture.

Celiac disease is an autoimmune disorder; this is not the same thing as having a gluten intolerance, though many people who are gluten intolerant must be gluten-free to the same extent as someone with celiac disease.

Reasons to go gluten-free

You might find that avoiding gluten makes your day-to-day Endo symptoms more manageable. This may be because grains with gluten tend to be bloating; if you are already suffering with Endo symptoms, you don’t need to add to your troubles with extra bloating. Removing gluten may help ease the bloating sensation in your body.

You might be experiencing some intestinal issues. This is really common with Endo sufferers. I had to go entirely gluten-free because my Endo has disrupted my digestive system. After nearly 2 years of nausea, bloating, diarrhea, indigestion, and general overall malaise, cutting gluten from my diet (completely, 100%) was the first step toward feeling better. In as little as a week going gluten-free, I felt so much better. I couldn’t believe it!

Where is gluten found?

The short answer to this question is, “Everywhere!” When you have to avoid gluten, it seems like it’s everywhere you look. It’s hard to avoid, and reading labels can be really confusing. Let’s get started with the basics:

·         bread products (cereal, bread, cakes, pastries, muffins, etc)

·         seasonings (“spices” can only contain actual spices; “seasonings” can have all kinds of things)

·         chocolate (some companies put barley in their mixes; other chocolate may have wheat for filler and/or rye in additives)

·         meat (watch out for fillers!)

·         salad dressings

·         dairy products (yogurt, cream cheese, sour cream, cottage cheese – be especially carefully with anything less than full fat)

·         snack food (ice cream, chips, pre-made popcorn, etc)

·         specialty rice (regular rice is naturally gluten-free, but anything with fancy seasonings, flavourings is definitely suspect)

These are just a few areas to watch out for.  Read the labels, every time. If the labels aren’t clear enough, check online and/or call the product customer service line.

What can I eat?

When you start living a gluten-free life, it can feel like there’s nothing you can eat. Don’t get depressed; it’s not as bad as it seems. Really, by removing gluten-free food from your diet, you’re automatically cutting out a lot of junk food – that’s a totally silver lining! (Note: it doesn’t count as a silver lining if you just start eating GF junk food!)

Here are some things that are already gluten-free, to get you started. I will be posting later in more detail, but to get started:

·         fruit

·         vegetables

·         regular rice (white, brown, long-grain, short-grain, jasmin, basmati, etc)

·         meat (unseasoned/unbreaded/unprocessed)

·         cheese (fancy gourmet cheese might be an exception, so read carefully. Bleu cheese is a bit controversial – I stay away from it, personally)

·         condiments (malt vinegar, worchestershire sauce, soy sauce, bbq sauce, marinades)

Here are some brands that are either gluten-free, or have excellent, clear label policies (*note: this is for Canada only! If you’re not in Canada, make sure you get valid information for your region):

·         Kraft (If it’s not on the label, it’s not in the product)

·         Club House (If it’s not on the label, it’s not in the product)

·         Unilever (If it’s not on the label, it’s not in the product)

·         El Paso (part of the Unilever corporation)

·         Kettle Brand chips (check for “gluten-free” on the back of the bag)

·         Chapman’s ice cream (check for “gluten-free” on the package/tub)

·         Udi’s (gluten-free products)

·         Kinnickinnick (gluten-free products)

·         Que Pasa (gluten-free products)

Products are always changing, so check EVERY time.

Next: Overhauling your kitchen & cupboards!

With peace & joy,
Cher