Going Gluten
Free-what to know and how to do it.
My husband
with diagnosed with celiac disease about a year after we got married. We stumbled through the process of converting
to a gluten free diet with him. When our
children were born, we really didn’t think about them have celiac disease-we
thought of it more as an “adult onset” thing…but when our third son was
diagnosed with autism and we found a holistic doctor, her first question was “hmm, Dad
has celiac, do you think a gluten free diet might benefit the kiddos?” yeah, it really took her asking us-we had the
blood test done and he was a celiac kid.
My youngest has never had gluten in his whole life. I made the choice to go gluten free to show
my son how “EASY” it was. I did the slow
transition with him and realized that I didn’t have migraines anymore-went and
got a blood test myself, only to find out I’m genetically celiac. GREAT-2 celiac parents, my kids don’t stand a
chance…so we are a gluten free in our home, and only one of our children eats gluten outside the home.
I’m not a dietician or a nutritionist, but I am an expert when it comes
to living a gluten free life.
My youngest
also has an allergy to casein and does not produce lactase-so on top of being
gluten free, he is also casein free. But
that’s another whole conversation-that I’m more than willing to have if any of
you are in that situation as well-just not today.
The diet has
made a world of difference for our rashes and behavior. AMAZING differences. I
hope you can see the dramatic results that we did. It takes about 3 months into
the process to REALLY see what all it was doing, and even then – it was more of
an absence of bad. Increased verbal
skills came after about 6 months, which is how long it takes for your body to
clear all the gluten out…
if you are
thinking about confirming a celiac's diagnosis at some point, there are some
tests that are more reliable than others (genetic testing)...some tests require
gluten to be in your system...do NOT let any GI doctor talk you into putting
gluten back into your child’s system.
Make sure you talk over any big changes with your doctor first-since every child is different, so are
their needs.
Okay, so you
have the recommendation for your child to go gluten free, what do you do now?
The first
things first- digestive enzymes and probiotics. As your child's gut is healing from the damaging effects of gluten, these two things will be so helpful in expediting the process.
I'll tell you
that going gluten free sounded overwhelming to us at first, but our biggest
hurdle is really lunch. I mean, you have to look for gluten everywhere, but
once you get the hang of it, it's really quite easy. Most of the food you already
eat is gf, or can be bought gf. I think we have tried nearly everything on the
shelves as well. I can probably save you a lot of time and money if you would
like advice on what's gross. Whole Foods
also has an awesome policy that if you buy something-even if you’ve opened the
packaging and eaten from it-you can return it for store credit for ANY reason
(including if you think it’s nasty).
Book recommendations for parents of newly
diagnosed celiac kiddos:
Incredible edible gluten-free food for kids 150
family-tested recipes
Sheri L. Sanderson
Getting your kid on a gluten-free casein-free diet
Susan Lord
Kids with celiac disease a family guide to raising happy, healthy, gluten-free children
Danna Korn
Sheri L. Sanderson
Getting your kid on a gluten-free casein-free diet
Susan Lord
Kids with celiac disease a family guide to raising happy, healthy, gluten-free children
Danna Korn
How to start
a gluten free lifestyle:
This is not
going to be an overnight change-you will lose your sanity if you do it all at
once. And with any changes-especially with picky little ones-too much at once
is just too much. I would suggest a 4-6 week
phase-in process of a gluten free diet.
This will save your sanity and your budget. It will also help reduce the
withdrawal symptoms. Any time during
this process, you can begin thinking about lunch (the meal we suggest
concentrating on during weeks 5 and 6.)
It is the hardest to transition, and will take lots of experimenting to see
what foods your child will eat and how much it will take to “fill them up”
The main
words for gluten are wheat, rye, oats, barley, and/or malt, but there are more
words on labels you have to be cautious of…modified, maltodextrin, artificial,
The bottom of
the food label will list WHEAT-but that does not include all gluten, so even if
you don't see it listed, you still have to go back and read the label. ALWAYS READ THE LABEL
WEEK ONE-go
through your pantry and decide what you are already buying that is gluten
free. Make a list of gluten free snack choices you already know your
child likes. Next time you go to the
grocery store-buy only gluten free snacks. You can spend week 1 finishing off snacks in
your pantry.
WEEK TWO-eat
meals as you normally would, paying attention to labels as you cook so you can
take note of what products that contain gluten you are going to
substitute. Begin eating only gluten
free foods between meals.
WEEK
THREE-continue your gluten free snacks and make dinner a gluten free time as
well. Although it is the “biggest” meal
for most people, it is also the easiest to transition to gluten free.
WEEK
FOUR-continue with gluten free snacks and dinners, add breakfast this week.
WEEK
FIVE-gluten free snacks, dinners, breakfast, and begin working on lunch. It is okay if your lunch is not completely
gluten free by the end of the week-it is the hardest meal to transition.
WEEK
SIX-Absolutely gluten free.
Now is the
time to start thinking about the hidden sources of gluten in your house…plastic
cutting boards, toasters, shared butter dishes, peanut butter and jelly jars,
general crumbs
Now is also
the time to speak with your child’s school about the new diet. Educate your child about the choices you are
making and what foods are no longer safe.
If your child is on an IEP, consider having a goal written in about
identifying or asking about safe foods.
If your child is not on an IEP, consider speaking with the principal
about a 504 plan for allergies. That
way, you can work with the cafeteria staff and your child can buy lunch at
school. I’ve sat in on many meetings
with directors of food service for Dublin City Schools and have helped devise a
menu of safe foods that Chartwells (the company that provides the food) already
carries. These children are able to buy
lunch for the same price as every other child in the district, and the lunch is
prepared on clean surfaces, with clean gloves and utensils.
Some of our "go to" snacks
raisins
raisins
Yogurt
Cheese
fruit snacks/fruit roll ups
suckers
Ener-G or Pamela's cookies (read the labels)
carrots/celery/broccoli/cucumbers
potato chips/fritos/
corn chips and salsa
fruit
ice cream
Popsicles
EnviroKids granola bars
fruit snacks/fruit roll ups
suckers
Ener-G or Pamela's cookies (read the labels)
carrots/celery/broccoli/cucumbers
potato chips/fritos/
corn chips and salsa
fruit
ice cream
Popsicles
EnviroKids granola bars
Larabars
Homemade Trail mix
Popcorn
Post fruity or cocoa pebbles treats
Dinner
pretty easy. Your meat, potatoes and vegetables are all-by nature gf-just make sure that anything you add to it is also gf (marinades, toppings, etc.)
We use potatoes and rice for our starches.
Brown rice or corn spaghetti will work well for spaghetti. (trader joes brown rice spaghetti and pasta are the most cost effective)
If you buy Kosher hot dogs, they are generally gf; just eat them with no bun.
1/4 lb. cheesesburger with no bun from McDonalds. Their fries are also safe-as are most frozen fries that you bake at home. We make our own pizza. Kinickkinick frozen pizza crust is gf. Add pizza sauce, cheese, and toppings.
Ortega taco seasoning and corn shells for Mexican
pretty easy. Your meat, potatoes and vegetables are all-by nature gf-just make sure that anything you add to it is also gf (marinades, toppings, etc.)
We use potatoes and rice for our starches.
Brown rice or corn spaghetti will work well for spaghetti. (trader joes brown rice spaghetti and pasta are the most cost effective)
If you buy Kosher hot dogs, they are generally gf; just eat them with no bun.
1/4 lb. cheesesburger with no bun from McDonalds. Their fries are also safe-as are most frozen fries that you bake at home. We make our own pizza. Kinickkinick frozen pizza crust is gf. Add pizza sauce, cheese, and toppings.
Ortega taco seasoning and corn shells for Mexican
Corn Crumbs from whole foods or Energy Tapioca loaf grated into
crumbs with a cheese grater as a binder for meatballs or meat loaf
Easy breakfasts
Rice chex cereal-plain rice, honey nut, chocolate, cinnamon
Easy breakfasts
Rice chex cereal-plain rice, honey nut, chocolate, cinnamon
Post Pebbles Cereals-fruity, cocoa, or cupcake
EnviroKids cereals
Van's gf waffles (frozen section of Whole Foods)
Kinickinick dounuts (frozen)
eggs
bacon
Kinickinick dounuts (frozen)
eggs
bacon
Lunch-for
sure the hardest meal
Corn soft tortilla shells make good wraps
lunch meat with cheese rolled
rice cakes PB&J
Most of the bread you will find for sale is NASTY. We bake our own bread-it took us 3 years to figure it out GF, it's really good, but nothing you will be able to make is going to taste like Wonder Bread. Udi’s is the only store-bought gf bread that isn’t nasty (available at Kroger in the bakery section or for cheaper at Trader Joe’s or Costco)-but if you want to experiment, I would recommend buying from Whole Foods so you can return what you don’t like.
Corn soft tortilla shells make good wraps
lunch meat with cheese rolled
rice cakes PB&J
Most of the bread you will find for sale is NASTY. We bake our own bread-it took us 3 years to figure it out GF, it's really good, but nothing you will be able to make is going to taste like Wonder Bread. Udi’s is the only store-bought gf bread that isn’t nasty (available at Kroger in the bakery section or for cheaper at Trader Joe’s or Costco)-but if you want to experiment, I would recommend buying from Whole Foods so you can return what you don’t like.
Tricky things/Hidden sources
Corn flakes
Rice krispies (and rice
krispie treats)
Soy sauce
Chewable medicines (always ask
the pharmacist on prescriptions as well)
Lipstick and chapstick (you end up
ingesting most of what you put on your lips, anyway)
Things not to worry about-
Shampoo and lotion
Gluten effects your DIGESTIVE tract and
unless you plan on licking your skin or chewing your hair, it’s not worth your
time to stress over trans-dermal occurances
Baking is tricky-
you'll want to invest in xanthan gum...you need it as a binder. Guar gum will work on anything that you don’t expect to rise (flat breads or pizza dough) The mixture of flour that you need will change depending on what you are baking. white rice flour, potato starch, and tapioca flour are the most common in cookbooks and gluten free websites; however there are different flours that make different things.
Baking is tricky-
you'll want to invest in xanthan gum...you need it as a binder. Guar gum will work on anything that you don’t expect to rise (flat breads or pizza dough) The mixture of flour that you need will change depending on what you are baking. white rice flour, potato starch, and tapioca flour are the most common in cookbooks and gluten free websites; however there are different flours that make different things.
Sorghum
flour-great in muffins and flavored bread
Garbanzo bean
flour-great in cookies, but the raw dough has a metallic taste (don’t worry, it
bakes out)
Mixes are
ridiculously expensive and not worth the convenience. Buy a 4 pack of frozen cupcakes from Whole
Foods or use Udi’s double chocolate muffins with icing on them for birthday
parties and keep them in the freezer for short notice birthday treats at
school. Replenish when you are down to
one cupcake. They are really quite good
and last for about 3-4 months in the freezer.
I would be more than willing to help you with anything you might need. I am able to convert most regular recipes to gluten free (or dairy free, or both). I do charge for this service at a rate of $10/hour (about 3 recipes for $10) if there are recipes you would like to have converted, feel free to contact me after class and we can set up a time to do that.
I would be more than willing to help you with anything you might need. I am able to convert most regular recipes to gluten free (or dairy free, or both). I do charge for this service at a rate of $10/hour (about 3 recipes for $10) if there are recipes you would like to have converted, feel free to contact me after class and we can set up a time to do that.
Good luck. Just take it slowly and don't get too hung up if you have a gluten day. It will come together.