Get Used To Reading Food Labels
The only way to ensure what you are eating is gluten-free is to read labels. All packaged food is required by law to label foods for specific allergens and list product ingredients. If you don’t see the gluten-free label, check the list of ingredients for mentions of wheat, rye, or barley. Products may also list if it was made in a facility when gluten products are processed.
Use Gluten-Free Substitutes
Pasta, bread, and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. Instead, switch to gluten-free alternatives, or try making your own from scratch with gluten-free flours.
Know Which Alcohol To Avoid
Gluten-free alcohol includes cider, wine, sherry, spirits, port, and liqueurs. Most beer, lagers, stouts, and ales contain varying amounts of gluten and are not suitable for a gluten-free diet.
Avoid Sauces Containing Gluten
Lots of pasta sauces, gravies, stocks, and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Cornflour, arrowroot, or potato starch are good alternatives for thickeners when making your own sauces and gravies.
Be Aware Of Cross-Contamination
Even a tiny bit of gluten can be enough to cause symptoms for someone with celiac disease. Avoid cross-contamination by washing down kitchen surfaces, using different butter, spreads, jams, and toasters to minimize the spread of crumbs, and storing gluten-free bread separately.
Remember, I'm always here to help email me if you have questions on a gluten-free diet at ContactToni@drToniCamacho.com
Dr. Toni is a Best-selling author, Holistic Health Practitioner (HHP) & Registered Herbalist in San Diego, California. She holds a PhD in psychology, and a Clinical Herbalist Certificate, an HHP certificate and is a Certified Trainer in the Success Principles. In private practice as a HHP she has been influenced by a variety of clinical modalities and orientations, and by the diverse life experiences of her clients. Toni’s approach to healing is holistic & transpersonal. In her work, she integrates the principles of Eastern and Western nutrition, herbololgy, energy medicine, Buddhist mindfulness and personal counseling to assist others in working through their physical or emotional blocks to attain optimal health.