TREATMENT: A LIFELONG, GLUTEN-FREE DIET
Following the diet will improve the following aspects of your health:
- Improved bone density
- Improved iron status
- Improved intestinal health & repair
- Improved gastrointestinal & neurological symptoms
creating a gluten free kitchen
- Separate appliances such as toaster oven, toaster, bread machine & food mill. Separate colander & can openers.
- Dedicate a snack drawer for GF snacks & a separate section in the pantry for GF baking supplies
- Separate containers (color coded) for spreadables such as margarine, jelly, mustard, peanut butter, etc.
- Any utensil, rolling pin, baker's stone or cutting board that has touched gluten should not be used in meal preparation unless well washed.
- Use foil for baking or use a designated baking sheet. Use paper cups for baking muffins and cupcakes.
- Separate sponges and dish towels.
- Replace any porous pots/pans/skillets & Teflon or cast iron pans.
get enough
Iron, fiber, Folate, & b vitamins
in your diet
Your nutritional status should be evaluated yearly from a simple blood test.
Gluten-free vitamins & minerals are recommended, as many GF products are not fortified with them.
A well-balanced GF diet can provide adequate amounts of most nutrients, but could be lacking in fiber, folate, and B vitamins.
Consuming nutritional supplements is not necessary unless you are underweight and having trouble with weight gain. In that case, there are many choices on the market (e.g. Pediasure with fiber, Nutren junior with Fiber, Bright Beginnings Soy Drink).
Also, iron deficiency (anemia) is commonly seen in untreated celiac disease. Iron supplements are often prescribed by your physician. Foods high in iron should be consumed daily.
gf sources of IRON
gf sources of FIBER
gf sources of FOLATE
gf sources of vitamin B12
Gluten-free vitamins & minerals are recommended, as many GF products are not fortified with them.
A well-balanced GF diet can provide adequate amounts of most nutrients, but could be lacking in fiber, folate, and B vitamins.
Consuming nutritional supplements is not necessary unless you are underweight and having trouble with weight gain. In that case, there are many choices on the market (e.g. Pediasure with fiber, Nutren junior with Fiber, Bright Beginnings Soy Drink).
Also, iron deficiency (anemia) is commonly seen in untreated celiac disease. Iron supplements are often prescribed by your physician. Foods high in iron should be consumed daily.
gf sources of IRON
- Lean red meats, fish & poultry, nuts, seeds, flax seed, legumes, dried fruits & enriched GF grains.
- Iron absorption is enhanced when high iron foods are consumed along with vitamin C-containing foods such as oranges, bell peppers, & orange juice.
gf sources of FIBER
- Include raw fruits & vegetables with each meal
- These grains are a good source of fiber: teff, quinoa, buckwheat, amaranth, corn, brown rice, & wild rice
- Moderate- to high-fiber gluten free foods:
- Quick Grits
- Arrowhead Mills: Puffed Rice Brown, Maple Buckwheat Flakes
- Ener-G-Foods: Rice Bran, Granola Bars
- Lundberg Family Farms: Purely Organic Hot Brown Rice Cereal
- Shredded coconut
- Blackberries, prunes, pears, raisins, apples, mango & banana
- Baked beans & refried beans
- Peas, corn, acorn squash
- Dried fruits & fruit nectars
- Pedisure with Fiber (Ross Labs)
- Gluten-free fiber supplements:
- Benefiber
- Citrucel
- Fibercon
- Miralax
gf sources of FOLATE
- Liver, legumes, bean flours, amaranth, flax, enriched corn flour & cornmeal, enriched rice & gluten free pastas, broccoli, asparagus, orange juice, peanuts, walnuts, sesame & sunflower seeds
gf sources of vitamin B12
- Liver, eggs, milk, meat, poultry, fish, & seafood
risk of Lactose intolerance
- Some individuals with celiac disease may experience temporary lactose intolerance
- Avoid lactose-containing foods
- Hard cheese may be tolerated
- Use milk products treated with lactase enzymes
- Add dairy products back gradually once you have followed the diet for several weeks
- Take calcium supplements with vitamin D if avoiding dairy products
gf sources of CALCIUM
- Calcium can be inadequate if you are avoiding dairy products, so if possible (with lactaid), include the following in your diet:
- all dairy products, enriched juices, greens like kale / broccoli / bok choy, blackstrap molasses, tofu, & almonds
Gluten-free cooking
- Gluten is the protein that gives structure to baked goods
- Experiment with gluten-free flours and combinations of gluten-free flours
- Best to start with simple recipes such as pancakes, muffins and cookies
- Look for gluten-free mixes in the grocery store
- Recommended cookbooks:
TIPS FOR GLUTEN-FREE BAKING
- Flour - use about 1/8 less of gluten free flours than regular flour. Experiment with different gluten-free flours and mixes to see what works best for your product. Rice flours bake well, but are a bit gritty; potato starch helps make lighter baked goods; and tapioca flour helps make baked goods chewier, crispier, and browner.
- Sugar - use the same amount. For a bit more flavor, try honey, brown sugar, or molasses. Honey or molasses may yield a softer and moister product.
- Milk - gluten-free soy, rice, or nut milks can be substituted, if desired. Sweet rice flour or almond meal can be substituted for dry milk powder.
- Flavorings - try increasing (1.5 to 2 times the original amount)
- Leavening - increase baking soda or (gluten-free) baking powder by about 25%. Beating one of the egg whites separately until very still and then folding it in right before baking will also help keep the product light.
- Xanthan Gum or Unflavored Gelatin - will improve texture, make it less crumbly (available in the baking section of most grocery stores). Add 1 teaspoon per cup of flour for cakes and breads; add 1/4 - 1/2 teaspoon per cup of flour for cookies (don't overdo!).
- Fiber - many gluten-free flours are low in fiber. Try using part brown rice flour, bean flours or Montina to increase the fiber in your recipe. Adding fresh fruit (chopped apples or pears, berries, bananas), dried fruit, vegetables (pumpkin, grated carrots or zucchini), or nuts or seeds will also add more fiber to the recipe.
- Pans - round pans are better for even baking. Smaller pans are better. Non-stick pans make for better browning.
- Temperature - bake at a lower temperature (about 25 degrees less) for a longer time. Be sure oven is pre-heated. Have all ingredients ready before starting so the product can go into the oven immediately.
- Evaluation - try the recipe (Note: toasting gluten-free bread improves the taste and texture.) Make note on the taste and quality, along with suggested changes for the next time. If it works, write it down! A good recipe is always worth repeating.