You’re in the Celiac / NCGS Special Club, need to avoid gluten at medical level, and not sure your plan is bulletproof.
First thing to notice is the word “minimize” in the title because unless you’re eating only food you grow and control 100% on your land, there’s always a risk.
Even if you’re raw, how do you know where those almonds were processed? Or if the person making your salad didn’t unknowingly touch a utensil that had trace amounts of gluten on it? There’s always a risk, particularly eating out.
Ways to Minimizing the Risk of Gluten Contamination
This is a reality we live in where foods are prepared and packaged on the equipment shared with other foods which are not gluten free. Here’s a list of ways you or any person who cooks for others with celiac disease needs to have on her finger tips. As it is stated above, there’s always a risk of gluten cross contamination.
1. Use Trusted Safe List for Gluten Free Foods
One of the first things you should do to avoid risks of gluten contamination is check the labels every single time. In fact, check the label even from the brands you’ve been buyig for some time.
Use a trusted safe list and become OCD with checking every label, every time. Not just the front of the package, but A) The ingredients list B) Allergen warning section C) All print around it. This applies even when it says gluten free on the front of the label, here are just two examples of why:
2. Know Exactly What It Means
Know that legally Gluten FREE doesn’t mean 100% gluten free.
20 PPM’s (parts per million) is generally what’s considered Gluten FREE (GF) in most countries. Australia is the most advanced with a zero-tolerance law for products to be certified Gluten FREE (GF).
3. 20 PPM Has Two Major Flaws
The 20 Parts per Million is not risk free. Why? Look at these statistics.
First, studies show some people reacting to less than 20 PPM’s, which is why Australia has taken the position that it has with its regulations.
Second, 20 PPM doesn’t consider the “gluten load.” Meaning for people eating processed Gluten FREE foods, they’re probably not eating just one item a day and probably not just one serving size. Have you ever eaten just six crackers or just one cookie? So, as you keep eating through the day, the gluten load increases, and even if each tiny item is legally Gluten FREE, combined, you wind up with more than your body is safe with.
If you’re new to this, let’s put it in context. The 2 mg of gluten you see next to the penny below is all it takes to get a chemical reaction in your body, whether you feel symptoms or not.
Ideas You Can Use to Minimize Gluten Contamination
These are the suggestions for those sensitive to gluten and those who cook for them as to how to prevent gluten reaction as much as possible.
1. Opt for naturally Gluten FREE (GF) rather than processing methods that promise to remove gluten proteins. General Mills is public about oats coming in at up to 1,000 PPM’s, and then they process it down to 20. For example, Health Canada doesn’t consider oats GF anymore. Chia for breakfast instead of oats is what I mean by naturally Gluten FREE, and I still suggest a good rinse on the chia in case there was contamination in transport or packaging.
2. Opt for Gluten FREE dedicated facilities rather than manufacturing plants that share their processing lines.
3. Behind the scenes at restaurants. If you promise not to shoot the messenger, I’ll let you in on a secret… almost none of them test. They rely on suppliers assuring them the ingredient are gluten free. And almost none of them have proper staff training. Alarming? It should be. It means you need to master asking the right questions and not just trust that because there are Gluten FREE options on the menu you’re safe.
Gluten FREE Foods for Breakfast and Snacks
If you are looking for a nutrient-dense gluten free food consider these few options that you can use for breakfast, snacks and even dinner. Shop for it HERE (affiliate link).
Paleonola granola is an amazing option to get a satiety feeling in no time. Each package of Paleonola guarantees a gluten free environment and ingredients. They products also carry a transparency badge for Non GMO, No Dairy, No Grains, No Fillers, No Oats, No Artificial anything, Soy Free, Preservative Free.
What I like about this brand, you can pick your own flavors of granola and add it to your smoothies, smoothie bowls or even add to your fresh veggie salad. Possibilities are without limits.
And with Paleonola grain free snack bars, you get ample amount of protein, too!
Gluten FREE Pizza for Kids
I like the companies that support women with products they can purchase for their children who have celiac disease. The do-it-from-scratch products like Little GF Chefs teach children to bake while infusing them with confidence that you can live a good quality life with celiac and gluten sensitivities. Check out their products HERE.
Little GF Chef offers allergy-friendly and gluten free baking kits for every season. I think that the company will be making the choices in their products richer as they expand.
So far, you can purchase a gluten free Pizza kit, Super Web Cupcakes kit, Under the Sea Cookie set, Soft Pretzel kit, Rainbow Donuts kit, Cookie Dough Hearts, Rainbow Pop Tarts, S’Mores at Home Camping kit.
Celiac Disease is a Detailed Disease
If you need to avoid gluten at medical level, you need to know a lot of details. Certainly more than what could be fit into one article, but this is a good start. By taking care of every detail, you put the odds in your favor. Life’s too short and too precious not to. Stay safe.
Jaqui Karr is a certified gluten practitioner, sports nutritionist, and educator to dietitians and health professionals. Her approach is 100 percent science-based, often referred to as “Where Science Meets Common Sense.” Her work includes writing, speaking, and corporate consulting.
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HOW-TO Minimize the Risk of Gluten Contamination for Those with #Celiac or #NCGS. @JaquiKarr Discusses it #HeartThis #Gluten FREE #Coeliac #Women #Celebrate #HOWTO https://t.co/uJf9PGMPgW pic.twitter.com/iC5QV2JlIX
— Celebrate Woman (@DiscoverSelf) January 3, 2018