How to Survive the First Week Without Gluten

Once you are on a gluten-free diet, your symptoms will go away, which should help motivate you to continue to avoid gluten. It can be difficult to begin a gluten-free diet since so many foods contain gluten, but you can take steps to make the transition easier.

Clean Out Your Kitchen

When you begin a gluten-free diet, clean out your kitchen. Get rid of any foods you are no longer able to eat, and thoroughly clean your kitchen appliances. Do not cause cross-contamination by using the same kitchen tools for foods containing gluten and those that are gluten-free, such as toaster ovens. Having only gluten-free foods in the house can make cross-contamination easier to avoid, and removing foods that aren't gluten-free can limit the temptation to eat something you shouldn't.

Social Situations

If you are going to a social event at a friend's house, consider bringing a dish to share that is safe for you to eat. Then you are guaranteed to have something that you can eat. When dining out, carry a list of all ingredients that contain gluten so you can check with the chef before ordering food. Many foods contain gluten, and grains containing gluten have multiple names, so looking for wheat, barley and rye on ingredient lists is not enough. Wheat can also be called spelt, bulgur, graham, durum, farina, semolina and kamut, and modified food starch, vegetable protein, malt, emulsifiers and caramel flavoring may contain gluten.

Alternatives to Favorite Foods

One of the hardest things about starting a new diet is the worry that you won't be able to eat your favorite foods any more. More and more gluten-free foods are becoming available all the time, making it easier to find gluten-free alternatives for foods that you love. Look in the gluten-free section of your grocery store, and search for gluten-free recipes online. Experimenting with the different options will help you find one that works for you. Knowing you don't have to give up your favorite foods will make it easier to stick with your gluten-free diet.

Meal Planning

Whole, unprocessed foods that do not contain grain, such as fresh or frozen fruits and vegetables, nuts, seeds, eggs and meats are safe to eat on a gluten-free diet. Basing your meals around these foods can make it easier to plan your diet while you are getting used to the types of grains and processed foods that you can eat. Choose grain products that contain a gluten-free label to round out your meals and satisfy any cravings for grains. Speaking with a registered dietitian can help you get started and insure you get enough of the essential nutrients on your new diet.

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