Should you or your child be on a gluten-free diet? If you have a child who has recently been diagnosed with celiac disease, or if you are trying to figure out how to go gluten-free yourself, it may feel difficult. I have your back.
When I was first diagnosed with this disease celiac disease When I was 12 years old, I was completely blown away by the idea of starting a gluten-free diet. It felt completely impossible to make that change. But after five years, I’ve realized that it’s not as difficult as I thought, especially with the right information and a little support.
There was no real moment. Over the years, with the support of my parents and doctors, I learned how to cope. Looking back now, I see that my life was never over.
If you’re feeling as overwhelmed as I am, I’d be happy to share advice on lesser-known problems I’ve stumbled upon.
What you need to know when shopping for groceries
- Always research: Gluten can be found in many unexpected places. I accidentally ingested gluten from both Lindt chocolate truffles and melatonin tablets (a common sleep supplement). Chapstick may also contain gluten. (When I need lip balm, I use the gluten-free EOS brand.)
There are only two ways to know for sure if a product contains gluten. Read the ingredient list or look for gluten-free labels that are regulated by the FDA. Anything labeled gluten-free is almost always OK. (If a food package says there is a possibility of cross-contamination, be careful if you are very sensitive.)
- Learn important things to avoid: When reading the ingredient list, the big ingredients to look out for are: wheat, barley, rye, and malt.
For a more comprehensive list of ingredients to avoid, see click here Check out this helpful article from the National Institutes of Health that I relied on during my first year. Also, if you have any doubts, search your question on Google for solid information. I still sometimes stand in the Walmart aisle, frantically Googling whether yeast extract is gluten-free.
- Double check: In some cases, companies may produce products that include gluten and gluten-free options. They may put those items in nearly identical packaging and display them side by side on the shelves. Therefore, read the packaging carefully. Once, I accidentally bought sourdough bread that had gluten added to it and was listed as an ingredient because the packaging was the same as the gluten-free version.
What you need to know when eating out
- Use websites like search gluten free: People with celiac disease often post on this website about gluten-free options at restaurants in their area and what their experiences have been like. It may also refer to things like menu variety and risk of cross-contamination. If you’re looking for a place to eat and don’t know where to start, this is a great resource. I use it all the time when I travel.
- Please call ahead: Even if the website says a restaurant has gluten-free options, it’s always a good idea to double-check. Make it clear that you do indeed have gluten-free options and are happy to eat them. (As a very picky eater, this point is very important to me. Restaurants may have gluten-free salads, but I’m not going to eat them yet.) Also, ask if the risk of cross-contamination is high or low.
- Look for the GF symbol in the menu: If a restaurant has a gluten-free symbol on its menu, you can feel more confident. To me, I can tell they value their gluten free customers and are educated about gluten free.
- Communicate with the server. Even if a product doesn’t say it’s gluten-free, we may be able to make adjustments. Perhaps you could put the tater tots in a separate fryer or serve them with corn chips instead of bread. So it’s worth asking.
My Recommendations for Gluten-Free Eating Out in the Pittsburgh Area
The Pittsburgh area has many great restaurants for gluten-free dining. I have three favorites, all located north of the city.
Springfield Grill (Mars): The menu is marked gluten free and we have never had any cross contamination issues there. I recommend the spinach artichoke dip. If you’re in the mood for dessert, try our delicious gluten-free chocolate peanut butter pie.
Baked True North (North Hills): Baked True North is a 100% gluten-free bakery. My favorite product is the lemon bar. Parmesan bread is also quite delicious.
Blackbird Market (Beaver): Blackbird Market is an ice cream shop with a large selection of gluten-free and dairy-free ice cream. You can choose from a variety of flavors of bases, mix-ins, and toppings, as well as a variety of other gluten-free treats.
I hope my advice helps alleviate some of your fears. It’s an adjustment, but it’s a learning experience. i believe in you! Now, let’s go buy some lemon bars!
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