Getting Started

Starting a gluten-free diet is daunting to say the least. It seems impossible. What doesn't have wheat, barley, rye or oats in it? (Oats don't have gluten in them. Stay away from them because they are processed with flour.) When I started eating gluten-free I was sure I would never eat another delicious thing again -- especially chocolate chip cookies and pizza. It takes some adjustment, so be patient and be nice to yourself. You'll probably go through a grieving period. I had a phase that every time we went out to eat; I would cry because salad was my only option on the menu. It was worth going through it because I felt better. A lot better. My health improved in a matter of weeks. No headaches, no stomach aches, better digestion, less bloating, etc. I've put together a list of things to help you transition to a gluten-free diet. It's easier then you think. I say that now, however, a year ago I would have said this is impossible.

      Tips
  • Read the labels of everything you buy at the store - you never know what might have gluten in it. The labels aren't going to say gluten, look for wheat, rye, barley, and oats. 
  • Ordering gluten-free at a restaurant does not guarantee that you'll get a 100% gluten-free meal. It's hard for restaurants that aren't exclusively gluten-free to ensure no cross contamination.
  • If you are going out check out the Gluten-Free Restaurant page. My go to places, Chipolte (burrito bowl), Noodles (ask for the GF menu or get the pad thai) and P.F. Chang's. 
  • Gluten-free food typically costs more. Be prepared to increase you grocery budget. Example, gluten-free bread cost averages $5.00.
  • Join a local co-op. They typically have the best selection of gluten-free food and the membership fee will pay for itself. Depending on the co-op the payback might be faster then others. 
  • Talk to other people you know who are gluten-free. They are your best resource. My cousin was a huge help - she gave me a gluten-free tour at the grocery store.
  • Ask your grocery store to carry more gluten-free food. 
  • You are your best advocate. 
     My Starter Must Haves
  • Udi Bread - toast it! 
  • Gluten-Free Girl and the Chef blog - specifically their recipe page and their cookbook
  • Bob's Red Mill Gluten-Free Pancake Mix
  • Rice Flour
  • Potato Starch
  • Corn Starch
  • All-purpose gluten-free flour
  • Rice
  • Potatoes
  • Xanthum Gum - acts as the binding agent in baking
  • Quinoa Noodles
  • Betty Crocker Brownie Mix and Chocolate Cake Mix
  • Find a local gluten-free bakery - ex: Madwoman Bakery in Minneapolis and Bittersweet in Eagan, etc. We all need a sweet treat once in a while. Plus they have good bread products.
  • Gluten Free Gourmet Cookbook by Bette Hagman
  • Rice or Corn Chex and Kix 
      Surprising Items That Have Gluten
  • Soy Sauce
  • Some corn chips in restaurants - I have been to two places that dust their corn chips with flour
  • Rice Krispies - malt
   




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