The goal of this blog is simple: to help you move from confusion to clarity about what going gluten-free means. So, let's start by breaking down what gluten-free actually is—but to do that, we need to explain what Gluten is!
So, What is Gluten, Anyway?
Gluten is a protein found in wheat, barley, and rye. Think of it as the stretchy "glue" that holds many of our favorite baked goods together. Here's a definition I love from Merriam-Webster, "a tenacious elastic protein substance, especially of wheat flour that gives cohesiveness in dough." Not that you need more specifics, but it's the magic protein duo, gliadin, and glutenin, that gives the bread a chewy texture and pizza dough stability. And, of course, we can't forget about pancakes; they give them the perfect spongy depth we know and love.
But here's the thing: Gluten isn't just in obvious foods like bread or pasta. This "troublemaker" sneaks into foods you might not expect, like soy sauce and licorice. It's cheap and used as a filler in all kinds of processed foods. While some people avoid Gluten as a trend, it's a health necessity for many of us. It's no longer a diet but a lifestyle when it's not a choice. Many of us fall into that category, where living Gluten-free is the only way to feel good.
Lifestyle Categories:
There are at least three types to discuss. Celiac disease (mine!) is an autoimmune condition in which eating Gluten triggers an immune response that damages the small intestine. Basically, nasty Gluten attacks our tiny villi (the little hair-like structures in my intestines that help absorb nutrients), causing all kinds of digestive havoc. For the roughly 1 in 133 Americans with celiac disease, we avoid Gluten entirely.
Next up! Non-Celiac Gluten Sensitivity (NCGS): People with NCGS don't have Celiac Disease but still experience symptoms like bloating, fatigue, and headaches after Gluten consumption. This group makes up about 1 in 20 Americans, which means around 16 million people feel better when they cut Gluten, even without a formal celiac diagnosis. NCGS is generally confirmed after ruling out Celiac Disease, though many will activate a Gluten-Free lifestyle without negative blood work and biopsy results.
Finally, there is Gluten intolerance. It is more about digestive discomfort (like bloating or gas) but doesn't involve the immune system in the same way as Celiac disease. Some estimates suggest Gluten intolerance affects about 1 in 8 people in the U.S., so it's far more common than most people realize.
What's The Deal With Diagnosis?
The average person takes 6 to 10 years (big range!) to get a diagnosis of Celiac Disease. There are several reasons why many people don't get diagnosed sooner. For me, it took about a year after I started noticing symptoms. Here's why it's so tricky to gauge:
Symptom Overlap: Celiac Disease symptoms overlap with other issues like I.B.S. or even lactose intolerance, making it easy to misdiagnose.
Awareness Gap: Though more people know about celiac disease now, many doctors still overlook it or mistake it for other problems.
Asymptomatic Cases: Many people don't show classic symptoms, so they never get tested even though they're affected.
Hereditary Factors: Celiac disease is hereditary, so if a family member has it, you're more likely to have it, too—even if you don't feel sick. And because symptoms can vary widely, it's tough to recognize it for what it is.
Testing Challenges: Many don't see the need or benefits of getting biopsied for a conclusive diagnosis; they already manage a gluten-free diet. They understand their sensitivities and do their best to adhere rather than undergo additional health procedures.
With the lack of testing done and overall awareness, 1 in 133 is likely closer to the threshold, as we see with intolerance and sensitivities. However, those with sensitivities and intolerance (non-celiacs) will NOT have the same lasting impact on the immune system. This is why knowing which category is essential!
Navigating The Gluten-Free Life (and Finding Your Favorites)
Now that we understand a few basics on the medical side, let's shift gears to some practicality in other aspects of Gluten-Free living. We can't post a Gluten-Free 101 without talking about our favorite fast-food chains, coffee shops, or other dining options; now, can we?!
Fast Food Favorites: A few chains make things easier with Gluten-Free options. For example, Chick-fil-A and Chipotle are the top two best options. At Chick-fil-A, you have a combo choice with grilled nuggets and waffle fries, and they're generally good about changing gloves when you ask. Chipotle has a lot of Gluten-Free options, especially if you go with a bowl or hard-shell tacos. (Again, don't hesitate to ask them to change gloves.)
Coffee Shops: Generally safe with drinks like plain coffee or tea, but be cautious with syrups, pastries, and other extras, which can have hidden Gluten. Keep it simple and stick with what you know!
Dining Out: Restaurants tend to accommodate your Gluten-Free needs if you let them know about them upfront, and many now labels or Gluten-Free menus. Always check with your server to make sure they understand cross-contamination, even if you've been to the restaurant before. It's vital that your server understands your situation and can oversee the dining process. Small, family-run spots can be trickier because they may not have Gluten-Free practices or operate in a smaller kitchen, so ask any questions upfront.
*Last thought on this: Many places now have a special button to note if something is for an allergy or additional food labels, toothpicks, etc. Don't shy away from sharing that this is an allergy and intolerance for you so that kitchen staff can correctly list the priority.
Family Dinners and Social Gatherings: ALL THE FEELS
Let's be honest: family dinners and social gatherings put our feelings on blast.
This is a BIG part of managing the lifestyle.
Showing up to a family holiday dinner after going Gluten-Free is not my fave. We don't know what will be available to eat; maybe you even brought your own item, but there's a cross-contamination issue. So many things can go wrong with food gatherings. Buffet style is typically a Gluten-Free journeyer's worst nightmare. You might even encounter a situation where a family friend went out of their way to make something for you! But now you have to ask questions about it, which feels uncomfortable and can be considered ungrateful. These are naturally challenging situations, and the more that people know and understand your needs, the more manageable it is to navigate.
I won't sugar-coat it, it will be difficult in the beginning. I'd encourage you to attempt to navigate by asking more questions about any dishes upfront rather than hoping it turns out okay after trying anything. Whether there's awkwardness on the front end or later, if you get sick, it's there. Do your homework and ask thoughtful questions before consuming at gatherings to keep yourself well.
"Can't You Just Have a Little?"
Surely, you've heard this question before! It's one of the most common—and silly—questions we get. NOPE, not for Celiacs. Even a tiny amount of Gluten can cause damage. If I accidentally get "glutened" (yep, it's a verb now), it makes for a pretty miserable experience, so I'm not even trying to play around with it!
But the fact is, if you've been Gluten-Free for any time, you have probably been glutened. I have interesting tales–a plane, a cruise, you name it! It's never on purpose, but gluten consumption can happen even with our best precautions in place. Stay strong and keep navigating the challenging moments, and we'll continue to learn as they become more difficult to overcome.
Wrapping It Up!
Living Gluten-Free isn't just about restrictions; it's about making choices that let you live a healthy, vibrant life. Is it inconvenient sometimes? Absolutely. But whether you're here for yourself or supporting a gluten-free friend, remember we're in this together. Given my genetic profile, this is the best change I made and could make for my life. Even though it wasn't what I would have planned for my life, it has encouraged and challenged me in ways I never knew I needed. As we wrap up, remember that you can do this. People thrive in this area every day. Here are a few basic reminders before we depart:
Keep snacks on hand.
Never go out on an empty stomach.
Don't hesitate kindly to explain your gluten-free needs anytime, anywhere.
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