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{"id":710314459183,"title":"Five Helpful Tips: Transitioning into a Gluten-free Life","handle":"five-helpful-tips-transitioning-into-a-gluten-free-life","description":"\u003ch1\u003eby Heather DiBiasi, MS RDN\u003c\/h1\u003e\n\u003cdiv\u003e“Gluten-free” – to some, that’s a pretty scary and overwhelming phrase. When you’re suddenly facing new and unfamiliar dietary choices, one can often feel restricted, and this can lead to a challenging transition. However, with time and practice living a gluten-free life, these choices can be made much easier.\u003c\/div\u003e\n\u003cdiv\u003eHere are five tips that will make the transition to a gluten-free lifestyle a little less intimidating. \u003cbr\u003e \u003c\/div\u003e\n\u003cp\u003e1. Knowledge is power. Knowing what gluten is, where it comes from, and why you are going gluten-free is the first step to living a much less stressful gluten-free life. Gluten is a protein that is present in wheat, barley, and rye. For people with a gluten allergy or gluten sensitivity, consuming this protein can cause damage to the lining of the intestines and possible symptoms such as diarrhea, nausea, vomiting, gas, bloating, abdominal pain or joint pain. Sometimes these symptoms take a while to develop; however, the damage to your gut is already done. Damage to your gut lining can lead to poor nutrient absorption, putting someone at risk for micronutrient deficiencies and other health-related compilations. This is why it is so vital to remove gluten from your diet if instructed by a medical professional.\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e2. Know gluten’s hiding places. Unfortunately, gluten can act like a 4-year old child playing hide-and-seek and sneak into some products that you would never expect to have it. Make sure to thoroughly check ingredient lists on food labels to avoid things such as wheat, barley, rye, brewers yeast, malt (aka beer), durum, spelt, graham, semolina, kamut, triticale, emmer, wheatberry, farina, and farro. Oats can also be contaminated with gluten, so make sure to buy them as certified gluten-free. \u003cbr\u003e \u003cbr\u003e3. Keep gluten and non-gluten free items separate. Cross-contamination occurs when microorganisms such as bacteria are unintentionally transferred from one thing to another. This can be very serious for someone following a strict gluten-free diet. For example, cross-contamination can easily happen by sticking a gluten-containing knife in a gluten-free jar of almond butter. That would certainly make someone living on a gluten-free diet go nuts! So, when it comes to foods in your house, make sure you are not only purchasing gluten-free items, but also keeping them gluten-free. If you are living in a home with people not following a gluten-free diet, make sure to have separate cooking supplies such as utensils, pots, pans, baking sheets, or any other items you regularly use to prevent any cross-contamination. Also, make sure to keep your kitchen countertops clean and to wash items thoroughly after using them.\u003c\/p\u003e\n\u003cdiv\u003e4. Gluten-free does not necessarily mean it’s healthy! Most grocery stores now have their own “natural section,” which is where most of the certified gluten-free products will live. For some reason, people have equated the phrase “gluten-free” with something that dictates a universally healthy choice, and this is not true. You can certainly find lots of healthy gluten-free items in this department, but you will also find your gluten-free cookies, cakes, bread, pop tarts, and even candy. The only thing that differentiates these products from their gluten counterparts is that they do not have gluten in them! They still usually have the same amount of sugar, trans and hydrogenated fats, calories, and a long list of unnecessary additives. This is not to say you should never have a cookie, but it is essential to understand that you’re still eating a cookie, whether it’s gluten-free or not.\u003c\/div\u003e\n\u003cdiv\u003e \u003cbr\u003e5. Make sure to eat fiber from non-gluten sources. Quite often when people cut out gluten from their diet, they unintentionally decrease their fiber intake. Fiber is especially essential for gut health, blood sugar control, weight management, and maintaining healthy cholesterol levels - all of these are crucial for supporting a healthful life. When going gluten-free, be sure to nourish your body with lots of vegetables, some fruit, nuts, seeds, and other gluten-free hearty whole grains to meet your fiber requirements.\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003eUnderstanding the ins and outs of gluten and how to steer away from the unhealthy versions of these foods is becoming more and more prioritized. Thankfully, everybody from healthcare professionals to recipe developers is creating foods and strategies to help those struggling navigate through a gluten-free world every day.\u003c\/p\u003e\n\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #000000; display: inline; float: none; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #222222; direction: ltr; display: inline; float: none; font-family: arial,sans-serif; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003c\/span\u003e \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #0066cc; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: underline; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #000000; display: inline; float: none; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e and \u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e for more nutritional tips and information!\u003c\/span\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e","published_at":"2018-05-02T19:07:43-07:00","created_at":"2018-05-02T19:17:56-07:00","vendor":"Glutenfreeglobalicious Magazine","type":"GF Nutrition","tags":["Gluten-free Health","Gluten-free Health Tips","Gluten-free Nutrition","Gluten-free Nutritionists","Gluten-free USA"],"price":0,"price_min":0,"price_max":0,"available":true,"price_varies":false,"compare_at_price":null,"compare_at_price_min":0,"compare_at_price_max":0,"compare_at_price_varies":false,"variants":[{"id":7861722939439,"title":"Default Title","option1":"Default Title","option2":null,"option3":null,"sku":"","requires_shipping":false,"taxable":true,"featured_image":null,"available":true,"name":"Five Helpful Tips: Transitioning into a Gluten-free Life","public_title":null,"options":["Default Title"],"price":0,"weight":0,"compare_at_price":null,"inventory_management":null,"barcode":""}],"images":["\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/Lentil_Beet_Salad_with_Lemon_Honey_dressing_b47e3167-dbc6-4c61-bb33-b9f9d36c4007.jpg?v=1543964019"],"featured_image":"\/\/cdn.shopify.com\/s\/files\/1\/0027\/9796\/1263\/products\/Lentil_Beet_Salad_with_Lemon_Honey_dressing_b47e3167-dbc6-4c61-bb33-b9f9d36c4007.jpg?v=1543964019","options":["Title"],"content":"\u003ch1\u003eby Heather DiBiasi, MS RDN\u003c\/h1\u003e\n\u003cdiv\u003e“Gluten-free” – to some, that’s a pretty scary and overwhelming phrase. When you’re suddenly facing new and unfamiliar dietary choices, one can often feel restricted, and this can lead to a challenging transition. However, with time and practice living a gluten-free life, these choices can be made much easier.\u003c\/div\u003e\n\u003cdiv\u003eHere are five tips that will make the transition to a gluten-free lifestyle a little less intimidating. \u003cbr\u003e \u003c\/div\u003e\n\u003cp\u003e1. Knowledge is power. Knowing what gluten is, where it comes from, and why you are going gluten-free is the first step to living a much less stressful gluten-free life. Gluten is a protein that is present in wheat, barley, and rye. For people with a gluten allergy or gluten sensitivity, consuming this protein can cause damage to the lining of the intestines and possible symptoms such as diarrhea, nausea, vomiting, gas, bloating, abdominal pain or joint pain. Sometimes these symptoms take a while to develop; however, the damage to your gut is already done. Damage to your gut lining can lead to poor nutrient absorption, putting someone at risk for micronutrient deficiencies and other health-related compilations. This is why it is so vital to remove gluten from your diet if instructed by a medical professional.\u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003e2. Know gluten’s hiding places. Unfortunately, gluten can act like a 4-year old child playing hide-and-seek and sneak into some products that you would never expect to have it. Make sure to thoroughly check ingredient lists on food labels to avoid things such as wheat, barley, rye, brewers yeast, malt (aka beer), durum, spelt, graham, semolina, kamut, triticale, emmer, wheatberry, farina, and farro. Oats can also be contaminated with gluten, so make sure to buy them as certified gluten-free. \u003cbr\u003e \u003cbr\u003e3. Keep gluten and non-gluten free items separate. Cross-contamination occurs when microorganisms such as bacteria are unintentionally transferred from one thing to another. This can be very serious for someone following a strict gluten-free diet. For example, cross-contamination can easily happen by sticking a gluten-containing knife in a gluten-free jar of almond butter. That would certainly make someone living on a gluten-free diet go nuts! So, when it comes to foods in your house, make sure you are not only purchasing gluten-free items, but also keeping them gluten-free. If you are living in a home with people not following a gluten-free diet, make sure to have separate cooking supplies such as utensils, pots, pans, baking sheets, or any other items you regularly use to prevent any cross-contamination. Also, make sure to keep your kitchen countertops clean and to wash items thoroughly after using them.\u003c\/p\u003e\n\u003cdiv\u003e4. Gluten-free does not necessarily mean it’s healthy! Most grocery stores now have their own “natural section,” which is where most of the certified gluten-free products will live. For some reason, people have equated the phrase “gluten-free” with something that dictates a universally healthy choice, and this is not true. You can certainly find lots of healthy gluten-free items in this department, but you will also find your gluten-free cookies, cakes, bread, pop tarts, and even candy. The only thing that differentiates these products from their gluten counterparts is that they do not have gluten in them! They still usually have the same amount of sugar, trans and hydrogenated fats, calories, and a long list of unnecessary additives. This is not to say you should never have a cookie, but it is essential to understand that you’re still eating a cookie, whether it’s gluten-free or not.\u003c\/div\u003e\n\u003cdiv\u003e \u003cbr\u003e5. Make sure to eat fiber from non-gluten sources. Quite often when people cut out gluten from their diet, they unintentionally decrease their fiber intake. Fiber is especially essential for gut health, blood sugar control, weight management, and maintaining healthy cholesterol levels - all of these are crucial for supporting a healthful life. When going gluten-free, be sure to nourish your body with lots of vegetables, some fruit, nuts, seeds, and other gluten-free hearty whole grains to meet your fiber requirements.\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cp\u003eUnderstanding the ins and outs of gluten and how to steer away from the unhealthy versions of these foods is becoming more and more prioritized. Thankfully, everybody from healthcare professionals to recipe developers is creating foods and strategies to help those struggling navigate through a gluten-free world every day.\u003c\/p\u003e\n\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #000000; display: inline; float: none; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #222222; direction: ltr; display: inline; float: none; font-family: arial,sans-serif; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003eHeather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her\u003c\/span\u003e \u003c\/span\u003e\u003ca style=\"background-color: transparent; box-sizing: border-box; color: #0066cc; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: underline; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\" href=\"http:\/\/intuition4nutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003ewebsite\u003c\/a\u003e\u003cspan style=\"background-color: transparent; box-sizing: border-box; color: #000000; display: inline; float: none; font-family: \u0026amp;quot; helvetica neue\u0026amp;quot;,helvetica,arial,sans-serif; font-size: 15px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; line-height: 21px; orphans: 2; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; -webkit-text-stroke-width: 0px; white-space: normal; word-spacing: 0px; padding: 0px; margin: 0px;\"\u003e and \u003ca href=\"https:\/\/www.instagram.com\/intuition_4_nutrition\/\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eInstagram\u003c\/a\u003e for more nutritional tips and information!\u003c\/span\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e \u003c\/p\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e\n\u003cdiv\u003e\u003c\/div\u003e"}

Five Helpful Tips: Transitioning into a Gluten-free Life

by Heather DiBiasi, MS RDN

“Gluten-free” – to some, that’s a pretty scary and overwhelming phrase. When you’re suddenly facing new and unfamiliar dietary choices, one can often feel restricted, and this can lead to a challenging transition. However, with time and practice living a gluten-free life, these choices can be made much easier.
Here are five tips that will make the transition to a gluten-free lifestyle a little less intimidating.
 

1. Knowledge is power. Knowing what gluten is, where it comes from, and why you are going gluten-free is the first step to living a much less stressful gluten-free life. Gluten is a protein that is present in wheat, barley, and rye. For people with a gluten allergy or gluten sensitivity, consuming this protein can cause damage to the lining of the intestines and possible symptoms such as diarrhea, nausea, vomiting, gas, bloating, abdominal pain or joint pain. Sometimes these symptoms take a while to develop; however, the damage to your gut is already done. Damage to your gut lining can lead to poor nutrient absorption, putting someone at risk for micronutrient deficiencies and other health-related compilations. This is why it is so vital to remove gluten from your diet if instructed by a medical professional.

2. Know gluten’s hiding places. Unfortunately, gluten can act like a 4-year old child playing hide-and-seek and sneak into some products that you would never expect to have it. Make sure to thoroughly check ingredient lists on food labels to avoid things such as wheat, barley, rye, brewers yeast, malt (aka beer), durum, spelt, graham, semolina, kamut, triticale, emmer, wheatberry, farina, and farro. Oats can also be contaminated with gluten, so make sure to buy them as certified gluten-free.
 
3. Keep gluten and non-gluten free items separate. Cross-contamination occurs when microorganisms such as bacteria are unintentionally transferred from one thing to another. This can be very serious for someone following a strict gluten-free diet. For example, cross-contamination can easily happen by sticking a gluten-containing knife in a gluten-free jar of almond butter. That would certainly make someone living on a gluten-free diet go nuts! So, when it comes to foods in your house, make sure you are not only purchasing gluten-free items, but also keeping them gluten-free. If you are living in a home with people not following a gluten-free diet, make sure to have separate cooking supplies such as utensils, pots, pans, baking sheets, or any other items you regularly use to prevent any cross-contamination. Also, make sure to keep your kitchen countertops clean and to wash items thoroughly after using them.

4. Gluten-free does not necessarily mean it’s healthy! Most grocery stores now have their own “natural section,” which is where most of the certified gluten-free products will live. For some reason, people have equated the phrase “gluten-free” with something that dictates a universally healthy choice, and this is not true. You can certainly find lots of healthy gluten-free items in this department, but you will also find your gluten-free cookies, cakes, bread, pop tarts, and even candy. The only thing that differentiates these products from their gluten counterparts is that they do not have gluten in them! They still usually have the same amount of sugar, trans and hydrogenated fats, calories, and a long list of unnecessary additives. This is not to say you should never have a cookie, but it is essential to understand that you’re still eating a cookie, whether it’s gluten-free or not.
 
5. Make sure to eat fiber from non-gluten sources. Quite often when people cut out gluten from their diet, they unintentionally decrease their fiber intake. Fiber is especially essential for gut health, blood sugar control, weight management, and maintaining healthy cholesterol levels - all of these are crucial for supporting a healthful life. When going gluten-free, be sure to nourish your body with lots of vegetables, some fruit, nuts, seeds, and other gluten-free hearty whole grains to meet your fiber requirements.

Understanding the ins and outs of gluten and how to steer away from the unhealthy versions of these foods is becoming more and more prioritized. Thankfully, everybody from healthcare professionals to recipe developers is creating foods and strategies to help those struggling navigate through a gluten-free world every day.

Heather DiBiasi, MS RDN, is a Registered Dietitian Nutritionist in New York who works with clients one-on-one and also in a clinical setting to help them achieve their health goals. She loves inspiring people to live a balanced lifestyle by providing healthy recipes and evidence-based nutrition information. Follow her website and Instagram for more nutritional tips and information!

 

 

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