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Gluten special part 3: 10 Steps to a gluten-free diet

  1. Click below to read Part 2: Gluten special part 2: a life without gluten

  1. Switching to a gluten-free diet can be difficult at first. However, these 10 steps will make things a lot clearer and seem a little easier to do.

Step 1. Identify gluten-free foods at home

  1. Many foods are naturally gluten-free. Before buying gluten-free bread and grains at an expensive store, check your kitchen and refrigerator to see if you already have the following:]

  2. Many foods are naturally gluten-free. Before buying gluten-free bread and grains at an expensive store, check your own kitchen and refrigerator to see if you already have the following:]

  1. Step 2. Identify gluten-free packaged foods

  1. Next, take all packaged foods with labels and place them on the kitchen table. Some packaged foods have gluten hidden in the ingredients. If you find out there are gluten is in the ingredients then you are not going to eat that food.

  1. You can discard these gluten-containing foods or put them in a separate area for others to eat. We know that wheat ingredients are required to be clearly marked, but this means again not necessarily that the food is gluten free. A gluten-free label, on the other hand, means that it is a safe food to eat.

  2. You can discard these gluten-containing foods or put them in a separate area for others to possibly eat. We know that wheat ingredients are required to be clearly marked, but this means again not necessarily that the food is gluten free. A gluten-free label, on the other hand, means that it is a safe food to eat.

Step 3. Plan a week around naturally gluten-free foods

  1. Not sure where to start? Try the following suggestions:

  1. Lunches and dinner

  1. Step 4. Make a gluten-free shopping list

  1. After you plan a week's menu, make a gluten-free shopping list for what you want to buy. When you write it down clearly, don't worry about taking something that might bother you eventually.

  2. After you have planned a week's menu, make a gluten-free shopping list for what you want to buy. When you write it down clearly, don't worry about taking something that might bother you eventually.

Step 5. Read the labels carefully every time

  1. Sometimes it happens that the ingredients of a product are changed. Therefore it is always a good idea to check the ingredients to see if there might be hidden gluten in it . It might take a little longer at first, but it will eventually get you faster.

  2. Sometimes it happens that the ingredients of a product are changed. Therefore it is always a good idea to check the ingredients to see if there might be hidden gluten in it . It may take a little longer at first, but it will eventually get you faster.

Step 6. Avoid cross-contamination

  1. If you also shop and prepare food for people who do eat gluten-containing foods, it is extra important to make sure you protect your gluten-free products from contact with gluten. The following tips will help you avoid cross-contamination as much as possible.

  2. If you're also shopping and preparing food for people who do eat gluten-containing foods, it's extra important to make sure you protect your gluten-free products from contact with gluten. The following tips will help you avoid cross-contamination as much as possible.

  1. Step 7. Eat outside without any problems

  1. Some people think that gluten intolerance means they will never be able to eat in a restaurant again. That is of course not true, but pay attention to cross-contamination when you eat out. This can drastically reduce risks with gluten.

  1. Always ask how the food is prepared. Talk to the manager or chef if the waiter does not answer this. Some specific questions are for example:

  2. Always ask how the food is prepared. Talk to the manager or chef if the waiter does not answer this. Some specific questions are, for example:

  1. Step 8. Eat a balanced diet

  1. People with celiac disease often do not get enough calcium, vitamin D, iron, B vitamins, or fiber on a gluten-free diet. For example, many gluten-free breads, cereals, and pasta are not fortified with vitamins and may be low in fiber. Are you getting enough nutrients from your diet? If not, it is a good idea to look at the following foods and see if you could possibly eat them. These foods contain a great many different substances.

  2. People with celiac disease often do not get enough calcium, vitamin D, iron, B vitamins, or fiber on a gluten-free diet. For example, many gluten-free breads, cereals, and pasta are not enriched with vitamins and may be low in fiber. Are you getting enough nutrients from your diet? If not, it is a good idea to look at the following foods and see if you could possibly eat them. These foods contain many different substances.

  1. Step 9. Identify any additional food intolerances

  1. If you don't feel better on a gluten-free diet, you may have other food intolerances such as lactose (milk sugar), cow's milk, soy, corn, eggs, nuts, yeast and acidic foods. Talk to your doctor and / or dietitian if you don't feel better on a gluten-free diet.

Step 10. Get Support

  1. For a successful transition to the gluten-free lifestyle, you must have the support of your doctor, dietitian, family, friends, and other people with celiac disease.

  1. Joining a local celiac support group can be very helpful. These people understand what you're going through, probably better than anyone else. They will be able to provide emotional support and answer any questions you may have left.

  1. Click below to read Part 4: Gluten special part 4: The top 10 biggest benefits of gluten-free eating



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