Do you remember when all of the dummies books starting coming out? There was a guide for everything! There is even a Gluten Free for Dummies book. This post is not about the book, (although you can grab it here). This post is all about 5 easy gluten free for dummies tips everyone should know.
Gluten Free For Dummies Tips
- Gluten is easy to eliminate
Once you understand what gluten is and where it hides, it is easy to eliminate if you keep a few gluten basics in mind. Gluten is a type of protein that exists in wheat and a few other grains. That’s an easy gluten free for dummies definition! So, in essence you need to avoid foods that contain wheat, rye, barley, and triticale (a cross between barley and wheat). Oats can sometimes be sneaky, while oats by themselves are naturally gluten free, they are often processed in the same facility as wheat which can cause people to react the same way they do to gluten because of the cross contamination. That’s it, gluten free basics in a nutshell!
- Read the labels on sauces
Reading food labels is one of the easiest gluten free for dummies tips. Sauces are the sneakiest place where gluten can hide. While you may find it obvious that a fresh piece of bread with dinner will contain gluten, sauces tend to be the place you don’t think about. As you start reading labels, you will be shocked which sauces contain gluten. For example, some soya sauce, salad dressings, barbeque sauces, gravies, mustards and other ODD places. The easiest thing to do is glance at the label in the grocery store for suspect ingredients. You will be surprised that one brand will contain wheat or barley while another brand won’t. Always remember to periodically check your go to brand as they can change the formulations at times. Many food manufacturers are now reporting allergens on their labels (this is the law in a number of countries). This makes it incredibly easy for beginners and helps you along on your journey.
- There’s an alternative for everything
You don’t need to despair! There is a gluten free alternative for almost any food imaginable. Thankfully the food manufacturers of the world are starting to realize there is a market for those people looking to find quick alternative products to their favorites. Most grocery stores have a gluten free section which is a great place to start. If you want to avoid buying specialty products, there are often quick swaps you can make in everyday cooking. One quick and easy swap is to buy chicken without any sauces or seasoning. Then buy your favorite sauce and seasoning and create baggies of chicken in the freezer that are already seasoned like you would buy from the store. If you batch prep 5-6 meals you will always have quick alternative in house and save significant money in the process, bonus!
- Avoid packaged foods – easiest way to stay clear of hidden Gluten
Another gluten free for dummies tip is to avoid cooking packaged foods. We have all heard that the best food for our bodies either comes from the ground or has a mother. We can quite easily apply this to our gluten free for dummies lifestyle. The easiest meals often have a protein source whether meat or a meat alternative (although many meat alternatives have gluten in them as a filler/binder, remember tip 2 to read the label), plus a veggie. If you are looking for a starch, it is easy to add some rice or potato to your meal. And voila, you have a healthy meal that is gluten free!
- Lettuce wraps are your best friend
Saving the best gluten free for dummies hack for last! You can replace bread in almost any situation with a lettuce wrap instead. It’s honestly so easy and healthy. Use lettuce around your burger, lettuce as the base for your sandwich, or around your chicken. This is an easy switch when eating out too, for example Fat Burger and Five Guys will swap out your bun for no extra charge. Just be sure to let them know if you are celiac so you don’t get any cross contamination with other crumbs.
Beginning to eat Gluten Free will be easier with these tips
These 5 incredibly easy gluten free tips for dummies will change your life and are essential for everyone who is beginning a gluten free lifestyle. While it can be overwhelming when you first start out, do not despair, there are so many wonderful tips and tricks out there. Stay tuned for more amazing ideas as you embrace your gluten free lifestyle! Do you have any other tips that are a must to share with us? Comment below if you do!
5 gluten free for dummies tips is a great list to help you spot gluten and keep it out of your diet.