Welcome to the world of gluten free! Whether you’ve recently been diagnosed with coeliac disease, have a gluten sensitivity or are simply exploring a new lifestyle, navigating the gluten free space can seem pretty daunting at first. But don’t worry, you’re not alone! This guide is here to help make your transition as smooth as possible.
In short – What is Gluten?
Gluten is a group of proteins found in wheat, rye and barley, consisting of two main proteins: glutenin and gliadin. When flour made from these grains is mixed with water, gluten forms a sticky network that gives dough its elasticity and helps it rise and maintain its shape during baking. Due to its natural presence in wheat, barley and rye, gluten can also be found in products made from these grains, such as pasta, cereals, baked goods and some processed foods.
Educating Yourself, Family & Friends
Education in the initial stage of your gluten free journey in really important. It’s crucial that you are clued up on what you can have, what you shouldn’t have and what risks there are. Once you've done your research and have a solid understanding of your dietary needs, it's time to educate those around you so they can better support your dietary needs and create a more inclusive environment. Teach them how to prepare safe meals and be mindful of your gluten free requirements when hosting gatherings.
Stock Up on Gluten Free Basics
Since the demand for gluten free products has risen significantly over the last few years, supermarkets have increased the number of gluten free items they have to offer. The introduction of the Free From aisles has been a game changer for the gluten free community, allowing there to be a central hub for some gluten free alternatives. Here you may find breads, pasta, alcohol, snacks and pretty much anything that would usually contain gluten but has been created to support a gluten free diet. In larger supermarkets, there are usually a dry, fridge and freezer free from section, so make sure you find them all!
Here are some top tips when buying and stocking up on gluten free alternatives:
1. Stock up on gluten free grains and flour – keep a variety of gluten free grains (such as quinoa, rice and buckwheat) and flours (like almond or coconut in your cupboard for cooking and baking.
2. The freezer can be your friend – Not going to eat that whole gluten free loaf before it’s use by date? Chuck it in the freezer and leave out to defrost (if you’re organised) and pop in the toaster when you’re ready to eat some.
3. Try gluten free snacks – Stock up on gluten free snacks such a rice cakes, popcorn, nut mixes or confectionary that is specifically made gluten free. If you’re diagnosed coeliac, ensure that your snacks are all 100% gluten free and do not show a ‘may contain’ warning.
Read Labels Thoroughly
In the UK, It is a legal requirement for brands to disclaim their allergen, nutritional and ingredient information clearly on their product. The top 14 allergens, which includes cereals containing gluten, are usually highlighted in bold, helping you to spot the most popular allergens clearly. When shopping for new products, be sure to always check the labels to ensure they are safe for you to eat.
One thing to look out for is a ‘may contain’ warning, which usually means the product doesn’t purposefully contain a certain allergen inside it but is manufactured in a facility that handles this allergen. May contain warnings are there to make you aware of any cross-contamination that could happen. Regardless of thorough cleans being good practice within food manufacturers, there are still hazards associated with any handling of allergens.
It has been known that brands will refresh their products, sometimes meaning that their allergen status will change. This could be due to an ingredient or manufacturer adjustment. It is a good idea to double check ingredients every now and again, particularly if the packaging has had a rebrand or any wording/ marketing has been changed slightly.
Eating Out
Since Natasha's Law came into effect in the UK in 2019, restaurants and food facilities have significantly stepped up their approach to allergens. Many now provide gluten free menus or offer allergen sheets that clearly indicate which items contain gluten and which do not.
Although eating out with an allergen can often be frustrating, here are some things that can help relieve any stress and allow you to enjoy your meal:
1. Planning ahead – When looking at places to eat, it’s best to plan ahead. First things first, choosing the right kind of establishment is a must. Use resources like social media and bloggers to research places that accommodate gluten free diets so you can eat out confidently. Calling ahead of your visit and chatting to a manager is a great idea to ensure that your dietary requirements are noted down.
It is also key to educate yourself on hidden sources of gluten to make ordering much more efficient.
2. Communicate clearly – Don’t be afraid to speak about your dietary requirements or ask any questions that will make you feel more at ease. Many restaurants will have their manager take orders that contain certain dietary requirements, but you can chat to any server as much as you like to give you confidence that your meal will be safe. If you’re not feeling confident, ask for a manager.
Don’t be afraid to eat out! Many places do accommodate dietary requirements in an inclusive, understanding manner and those that don’t simply deserve your business.
Travelling
Going on holiday can be daunting when you aren’t sure what the eating situations will be like. However, with a little planning and preparation, you can enjoy travelling without worrying about your diet.
1. Book a place to stay with access to a kitchen – Whether this be a hotel or an apartment, booking somewhere with access to a kitchen is a great idea just-in-case. Even if it turns out that there are so many options for you, at least you know you can go back and cook something up if you need to!
2. Learn the language – Find out the key words you’ll need to get by in any eatery. You can also find gluten free translation cards, which can be incredibly useful if you choose the right one. Make sure they’re professionally translated, clearly explain what gluten is in the context of local dishes and address cross-contamination concerns.
3. Bring some foods from home – Pack yourself some snacks and easy meals that you can cook in emergencies or on the go.
4. Call hotel in advance – If you’re thinking of going all inclusive, call the hotel in advance and speak to someone who can give you more information on the foods available.
Explore Gluten Free Alternatives
Although at times it can be frustrating, navigating a gluten free lifestyle is easier than it once was. Due to more popular demand, brands are branching out to create gluten-less ranges, allowing those following a gluten free diet to have a wider selection. ‘Free From’ aisles in supermarkets have also become more popular, as stores have developed their own ranges of free from products.
Within the gluten free community, it is common knowledge that gluten free alternatives usually cost a small fortune. For example, a gluten free loaf of bread is on average 4.3x more expensive than a gluten containing loaf (and they’re often much smaller!)
Many people following a gluten free lifestyle often pack snacks to take out with them on the daily, just in case they’re struggling to find something suitable to eat. Jade & Joy Protein Bars are the perfect solution to needing to carry something convenient, nutritious and satisfying.
Recipe Adjustments
When getting creative in the kitchen and preparing your own homemade meals or snacks, try substituting ingredients that typically contain gluten with gluten free alternatives. For instance, you can swap regular oats in a porridge recipe for gluten free oats, or make sure the flour and yeast you use in a bread recipe are gluten free. These simple adjustments allow you to enjoy your favourite dishes while staying true to your gluten free lifestyle.
Support and Resources
Following relevant accounts on social media can help you relate to others in your situation. Whether this is Facebook groups or Instagram accounts, you can find tips and tricks on managing a gluten free lifestyle, ask questions and find new snacks or places to eat. At Jade & Joy, we have started a blog series called Coeliac Superheroes, which gives real people living with a gluten free diet the spotlight to share their story and offer advice. You can read those here! (2024 Joyful Journal Entries | Jade & Joy (jadeandjoy.co.uk))
Stay Positive and Patient:
Adjusting to a gluten free diet can be challenging at first, but it gets easier with time. Stay positive, be patient with yourself and celebrate your successes along the way. Around 10% of the UK follow a gluten free diet, and 1 in 100 people have coeliac disease: that’s a lot of people! Find someone who can relate to your situation and maybe even try out some gluten free spots together.
Remember, you are never a burden. Your health is a priority, and your dietary needs are completely valid. If anyone makes you feel otherwise, it's not a reflection on you, but on their lack of understanding. Surround yourself with those who respect and support your journey.
About Jade & Joy
Jade & Joy is a women’s nutrition brand dedicated to holistic wellness, offering products that nourish both body and mind. Our product selection includes 2 ranges of protein bars and a variety of functional powders, all of which are completely gluten free and manufactured in a gluten free facility. Recently, we proudly introduced our Vegan Collagen Protein Bars, designed to naturally boost collagen production. These bars not only provide exceptional health benefits but also won a Vegan Beauty Award for their outstanding taste and effectiveness!
Check out our entire product range at www.jadeandjoy.co.uk