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This weeks blog is going to address some of the most ridiculous questions I get asked from friends and teammates. The things they ask actually make me laugh out loud. Slowly but surely, they are becoming more educated about what gluten is.

Question 1: Why are you eating rice, doesn’t that have gluten?

– NO! Rice is gluten free. If I had a dollar for everytime someone asked me if rice is gluten, I would seriously be rich. All natural forms of rice — white, brown, or wild — are gluten-free. 

Question 2: Did you try the corndog today in the dining hall? It was so good!

-After getting asked this question, I laughed aloud and said, “considering the fact a corndog is covered in breading, I’m gonna go with no. No, I did not eat the corndog for lunch.” This question could have been avoided, if my teammate thought about what a corndog is before asking me if it was gluten free.

Question 3: So like…is water gluten free?

-I can’t even start with this one. All I am going to say is yes, water is in fact gluten free.

Question 4: What is gluten?

-This is actually a fair question for someone uneducated about gluten and celiac disease. In simple terms, Gluten is a protein found in many grains, including wheat, barley, and rye. It’s common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten.

Question 5: Why are you eating that, won’t you get sick from the gluten? (this is my favorite question)

-While sitting in the dining hall, I will be enjoying my meal and almost every time someone asks, why are you eating that? I respond with why not. They always come back with, well isn’t that gluten. All I can say is, why would I be eating a meal that would make me sick. Some of my friends really lack common sense when it comes to the topic of gluten and my diet, but I love them for it!

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Celiac Disease and Gluten Myths Debunked

You’ve probably heard of the gluten-free diet, but many people don’t even know what gluten is or that this diet is a treatment for a condition called celiac disease. In this blog post, I will bust some common misconceptions about celiac disease.

Myth: Celiac disease is a food allergy

Celiac disease is not an allergy. It is an autoimmune disease where the body produces antibodies that attack and destroy the cell lining, of the small intestines. Celiac is a chronic and incurable disease, and the only treatment for patients is to follow a strict gluten-free diet.

Myth: Celiac disease is common.

This is false. The reality is, only 1 in 141 people in the United States have celiac disease, according to the NIH. However, many people with celiac disease are undiagnosed.

Myth: Celiac only affects the GI tract

Some of the typical symptoms of celiac disease are GI-related — bloating, constipation, gas — but doctors are now realizing there is an array of other symptoms. The non-GI symptoms are becoming just as prevalent. They include anemia, recurring headaches, arthritis, osteoporosis and in my case, before going gluten free I was losing my hair.

Myth: Gluten is in rice

Gluten is not in all grains. People with celiac can eat rice, potatoes, quinoa, and buckwheat. But they must avoid wheat. Always read ingredient labels.

Myth: Not eating gluten helps you lose weight

Hate to be the bearer of bad news, but chances are it’s not gluten packing on the pounds. It’s true people lose weight when they stop eating pizza, pasta, and bread. But those foods are also high in calories and carbs.  If you’re looking to lose weight, talk with a nutritionist for the right diet to follow.

Myth: Gluten is only found in food

Gluten can be found in a lot of unexpected places other than food. Medicine, toothpaste and cosmetics can contain gluten (Blog Post 4).

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WHAT I EAT IN A DAY

I get asked all the time, “so what do you eat in a day?” Below I had laid out a typical meal plan for one day. As a college student who follows a gluten free diet, I tend to follow a consistent meal plan here at UNE !

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Homemade Gluten Free Mac & Cheese

My absolute favorite homemade recipe originates from my older sister. She makes the best gluten free mac & cheese, in my opinion. But find out for yourself…below are the ingredients and directions needed to make the worlds best homemade gluten free mac & cheese!

Ingredients

-1 box gluten free pasta of your choice
-2 tablespoons salted butter
-2 tablespoons all-purpose gluten free flour
-2 cups of whole milk
-4 cups of cheese (usually 1 bag of shredded cheddar cheese)
-Salt & Pepper
-Seasoned salt
-Dry mustard
-Paprika
-Old Bay seasoning

Directions

1. In a large pot bring water to a boil and cook 1 full box of pasta. Do not overcook the pasta. Set the pasta aside to cool slightly once cooked.

2. While the pasta is cooking, start your roux. In a medium saucepan over medium heat, melt the butter.

3. Once melted, and slightly bubbling, add the flour. Whisk together and make sure all clumps of flour are dissolved. The roux should be thick and a light brown color.

4. Slowly add the milk to the roux, whisking continuously. Once all the milk is added give it time to warm through and thicken enough to coat the back of a spoon.

5. Add your cheese to the milk in the pan, stirring to ensure all the cheese melts.

6. Season to taste based on personal preferences once all the cheese is melted. Be careful adding dry mustard and paprika, but be generous with the rest of the seasonings. Start with less and add more if needed.

7. Lower the heat and allow the cheese sauce to cook and thicken for 7-10 minutes.

9. Best served warm off the stove, but this mac & cheese makes great leftovers!

8. Place cooked pasta in a large bowl. Pour finished cheese sauce over the pasta. With a rubber spatula carefully combine the cheese sauce and pasta. Be careful not to break the pasta.

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Reading Food Labels – How to Tell If Something is Actually Gluten Free

If there is not a “gluten-free” label on the product packaging, read the ingredients label thoroughly. Check for hidden or questionable ingredients. Some ingredients may contain gluten.

• Read the ingredients label. Avoid all products with wheat, rye, barley, and malt in the ingredient label. Even if a packaged food product is labeled “gluten-free”, you should check the ingredients as mistakes in labeling can occur.

• Check for obvious ingredients.
  1. Wheat
  2. Barley
  3. Rye
  4. Malt
  5. Brewer’s yeast
  6. Oats (unless specifically labeled gluten-free)

• Look for the word “Gluten Free”. Products made with gluten-free grains (pasta, cereal, bread, cookies) should be labeled gluten-free. Products that follow FDA guidelines, will have the “gluten-free” stamp of approval.

• Understand “shared facility” warnings. If a product is labeled “gluten-free” and states it is made in a facility as products containing wheat, it is still safe for people with celiac to eat. However, if aa food label is not labeled gluten-free, but the ingredients list looks okay, you then check the facility label .If the label states it is made in a facility as products containing wheat, do not purchase or consume this product, as there is a major risk of cross contamination (see previous blog post for information on cross contamination).

• When in Doubt, Go Without. If the product label on a food item that is not naturally gluten-free is unclear or if you’re concerned about the preparation of the item, it is best to find an alternative and not risk getting sick.

* Reading every label of a food item you purchase/eat may feel tedious at first. It may feel challenging. Believe me, I felt the same way. However, there are many naturally gluten-free foods and gluten-free substitutes to choose from. Don’t get overwhelmed. Reading labels will keep you healthy and free from the “gluten belly”.

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Hydration is Key

Celiac disease is a chronic digestive and immune disorder that damages the small intestine. The small intestine is part of the digestive system. The small intestine absorbs nutrients (vitamins, minerals, carbohydrates, fats, proteins) and water from food in order to be be used by the rest of the body. 90% of water is absorbed by the small intestine. Over time, the immune reaction to eating gluten creates inflammation that damages the small intestine’s lining, leading to medical complications. It also prevents absorption of nutrients.

Why Water?

When someone has Celiac Disease, it is super important to stay HYDRATED! Water is known for assisting in the removal of negative toxins from the body. Drinking more water daily may ease and help you cope with symptoms of gluten exposure. If you’ve been exposed to gluten, it is followed by profuse diarrhea and vomiting. These symptoms can cause severe dehydration. So it’s so important to do your best to stay hydrated and drink king water when you’re gluten-free.

My Go To Hydration Fuel…

• -Water
• -Liquid IV (sponsored)
• -Gatorade (blue or red preferably)
• -Coconut Water
• -Eating lots of Watermelon

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WARNING: DO NOT CROSS CONTAMINATE

In general, what is Cross Contamination ?

-Cross-contamination is the physical movement or transfer of harmful bacteria from one person, object or place to another. Preventing cross-contamination is a key factor in preventing food borne illness (Department of Health).

What is Cross Contamination with Celiac Disease?

-Cross Contamination is when a gluten-free food or food product is exposed to a gluten-containing ingredient or food. This exposure makes it unsafe for people with celiac disease to eat. There is even a risk of cross-contact before ingredients make it to the kitchen, such as during the growing, processing, and manufacturing processes. To learn more visit BeyondCeliac.org

What happens if someone with Celiac Disease eats Cross Contaminated food?

-If a mistake is made and you have gluten by accident, you may suffer from diarrhea, abdominal pain or vomiting, so it is important to stay hydrated at all times by drinking lots of water.

How to Prevent Cross Contamination

Top 5 Tips for Preventing Cross Contamination

1. Wash your hands
2. Separate gluten free food items away from gluten containing foods; label what foods are gluten free (*at home all of my gluten free food items have my name written on the package)
3. Prepare the gluten free food/meal first
4. Separate utensils and appliance – many utensils and appliances can harbor gluten particles, leading to cross contamination (*at home I have my own personal toaster to prevent cross contamination)
5. Frequently clean surfaces and prep items

No Gluten, No Problem.

Struggling to come up with gluten free alternatives for your favorite foods? Below is a list to guide you in the right direction when it comes to shopping for gluten free food.

My Favorite Gluten Free Brands