1. Identify your allergy/intolerance/sensitivity

Know the foods that trigger a reaction and study the names they may hide under. Many ingredients go by multiple names, so if you think you may forget all the things you are looking for, bring a list to the store until you feel confident that you’ve got it. There is conflicting information on some gluten ingredients, so do your homework. You can purchase a listing of known gluten free brands as a reference in the form of an iphone app, or in book form (I have Cecilia’s Gluten Free Shopping Guide, by Matison and Matison.)

Speaking of lists – there is a list of hidden gluten at the bottom of the page that requires a disclaimer. I’ve heard that companies must list the source of their maltodextrin and that in the US it is usually corn based. I have found, however that they don’t all know that. I had an experience where the company did not list the source, so I assumed it was not wheat based. It turned out to indeed be wheat based after some investigation of the product and after my son got sick. If some manufacturer lists it, I’m going to avoid it unless they specify that it is NOT wheat based.

2. Read, read, and read again.

Even if you’ve purchased a product dozens of times, check the label each time. Companies frequently change their formulas in order to save money, switch suppliers, or improve lagging sales.

I made my grandmother’s butter cookies for many, many years using her secret ingredient – not butter, but Blue Bonnet Margarine. One time, they flopped. The consistency and flavor were all wrong. Sure enough, the product formula had been altered and it slipped right by me until the result was poor and required some investigation. If that product had been one I was depending on for avoiding ingredients that were dangerous to me or one of my family members, we could have been in real trouble.

3. If needed, contact the manufacturer.

If you’ve gone to the store armed with knowledge of what you’re avoiding, you’ve read the label, and you still can’t figure out if a product is safe, call the manufacturer. Almost all websites list a customer service email or phone number and companies are happy to talk to you about their ingredients and processes.

Just because a product doesn’t say its gluten free in big bold letters on the front, doesn’t mean its not. Many products are naturally gluten free and aren’t necessarily going to call your attention to it. By the same token, I’ve spoken to companies who use a lot of legal jargon to refuse verifying that something is absolutely gluten free even though it is because they are afraid of being sued if you happen to get sick. That happened today with an email response from a household product company. They actually said they will not say if any of their products are gluten free because it is the customer’s responsibility to check. That doesn’t mean none of their products are GF. Just try to wade through the conversation or email and separate out the real story from the legal jargon. If in doubt, proceed to step 4.

4. When in doubt, leave it out!

If your reaction to the foods you are trying to avoid is fairly mild, you may be up for a bite for experimentation’s sake when you are unsure, but for the majority of gluten free folks or those with other allergies and sensitivities, it’s just not worth it!

Are Oats Safe on a GF diet?

There is often confusion among the newly gluten free about oats. Oats can be difficult to digest, but do they contain gluten? It is likely that oats processed on the same equipment with wheat are contaminated, but oats in and of themselves have been found safe by the American Dietetic Association to be safe for Celiac patients and others who are on gluten free diets – assuming they are labeled gluten free and processed in a plant without wheat. Do your homework. (Bob’s Red Mill and a few others sell gluten free oats)

Hidden Gluten Sources

Obviously on a gluten free diet, the main grains to avoid are wheat, barley and rye, and anything derived from those 3 grains. (I saw a video the other day that recommended avoiding all grains on a GF diet, but unless you or your doctor decide otherwise, just avoiding those 3 is usually enough to make most people feel well.)

DISCLAIMER: Anything that contains the following ingredients MAY have gluten. Call the manufacturer or skip it. I’ve come up with this list from different sources, some being manufacturers themselves. I am not a chemist, just a consumer like you, and I hope this is helpful.

Here are some ingredients that MAY have gluten. Some manufacturers will clarify the source of the ingredient if it is not specified on the label.

• Avena Sativa (Oat) Kernel Flour
• Barley extract
• Caramel Color (can come from wheat)
• Cyclodextrin
• Dextrin
• Dextrin Palmitate
• Emulsifier
• Fermented grain extract
• Flavoring
• Flour or Cereal products (unless made with only flours that don’t contain wheat, barley or rye)
• Hydrolyzed Malt Extract
• Hydrolyzed Oat Flour
• Hydrolyzed Plant Protein
• Hydrolyzed Vegetable Protein, unless its source is corn or soy
• Hydrolyzed Wheat Flour
• Hydrolyzed Wheat Gluten
• Hydrolyzed Wheat Protein
• Hydrolyzed Wheat Protein/PVP Crosspolymer
• Hydrolyzed Wheat Starch
• Malt or Malt flavoring, unless its source is corn
• Maltodextrin (See #1 in the list at the top of the article)
• Modified Starch or Modified Food Starch, unless arrowroot, corn, potato, tapioca, waxy maize, or maize is used
• Monosodium Glutimate (can come from wheat)
• Phytosphingosine extract
• Samino peptide complex
• Secale Cereale (Rye) Seed Flour
• Sodium C8-16 Isoalkylsuccinyl
• Soy Sauce or Soy Sauce Solids, unless you know they do not contain wheat
• Stablizer
• Starch
• Triticum Vulgare (Wheat) Germ Extract
• Triticum Vulgare (Wheat) Germ Oil
• Triticum Vulgare (Wheat) Gluten
• Triticum Vulgare (Wheat) Starch
• Vitamin E (source can be wheat germ – clarify with manufacturer)
• Wheat Amino Acids
• Wheat Germ Glycerides
• Wheat Germamidopropalkonium Chloride
• Wheat Protein Sulfonate
• Wheatgermamidopropyl Ethyldimonium Ethosulfate
• Yeast Extract

Don’t let this list scare you! There are many, many safe products you can enjoy if you are armed with this basic information!

If, on the other hand, you enjoy a good loaf of pre-made bread or a bag of pretzels now and then – read on. It has not been easy coming up with ways to cut down on the cost of packaged gluten free foods. They are expensive. Here are a few strategies, however, that may save you a bundle of dough.

1. Don’t throw food away.

I have a rule that I only serve something once to my family. Once in its original form that is. Even if everyone loved it, I change it around and make it into something else. I call it “Caribbean Style,” named for a vacation my husband and I took to a Spa in St. Lucia years ago. Every day, dinner from the night before was transformed into a glorious soup, salad, quiche, casserole or wrap. I’ve carried that idea into my cooking at home. If we have grilled chicken one night, I call it Chicken Caribbean Style the second night and come up with something else to do with it. My kids never notice that they’ve seen it before, and my husband gives me that knowing smile. (If they ever read this, they’ll know my secret.)

This concept even works well if your gluten free experiment goes bad. Your bread recipe gone awry can turn into breadcrumbs, croutons or an awesome French Toast Casserole (we have 3 recipes to choose from here.) Flat cookies can turn into piecrust or ice cream toppings. Crunch them up and put them in the freezer to use later. A bland casserole can be the beginning of a fantastic soup. I recently turned a leftover GF chicken potpie and some leftover cauliflower into one of the best soups we’ve ever had.

2. Special order a case from your grocery store or health food store.

Many stores will special order a case of your favorite gluten free product and give you 10% off on it. Win/win. You don’t have to pay for shipping, and they don’t have to find shelf space for products that they are afraid they may not be able to sell, or have you clean off the shelf of their whole inventory.

I buy a case of Fast & Fresh Dairy Free, Gluten Free Cinnamon Coffee Cake for the microwave now and then and send it to my son who lives in a college dorm with no kitchen. One minute in the microwave and he has something tasty he can eat for breakfast or late night snack. When my local health food store gets it in, I buy it all and want more, so this works well for both of us and I save 10%.

3. Buy major national brands, when trusted.

Buying specifically gluten free brands is always more expensive than buying a naturally gluten free products from a large national brand. Food companies are becoming increasingly more allergy friendly. Many products are run on dedicated lines that never run gluten filled products, or have processes in place to help prevent cross-contamination. Confirming the process with an email or phone call can put your mind at ease in some cases and free you up to buy some much cheaper products that are often on sale at your grocery store.

Frito Lay is a great example of this principle. Their chips, especially their natural line, are often made from simple gluten free ingredients in less expensive and larger sizes which are much more affordable than a small bag of something specifically marketed to the gluten free. A bag of Natural Tostitos has an ingredient list of Whole Organic Yellow Corn, Sunflower Oil, and Sea Salt. That’s it.

Frito Lay recently sent me the following statement about their process: “While Frito-Lay does not have dedicated lines for gluten-free, the company takes great precautions to prevent cross-contamination. Each Frito-Lay facility has a seasoning matrix it follows to run unseasoned products first, followed by seasoned products. This matrix also governs which seasonings run at the same time. The lines and seasoning tumblers at each facility are wiped down between each run, and a more thorough cleaning is done before unseasoned products are run again.”

General Mills is becoming a good friend to the Gluten Free – look for Betty Crocker Gluten Free Mixes, Gluten Free Bisquick and Hamburger Helper, Chex Cereals, Potato Buds – all marked gluten free and hopefully more to come.

Kraft & Progresso – Kraft’s policy is to specifically call out gluten ingredients on their labels, so many of their items are at least free of gluten ingredients and Progresso is putting out more and more soups and sauces with “Gluten Free” printed on the back label.

4. Shop at large chain stores.

I always try to buy things in a physical store before checking online. I have Trader Joe’s and Whole Foods in my area as well as just about any other chain store you can think of. In fact, I have four Whole Foods stores within 15 minutes of my house, but I do have compassion if you don’t. If you live in a small town, that may not be an option for you very often, but even Target, Wal-Mart and Costco (or something like them) are good stores for filling in some gluten free items and many small towns have at least one of those nearby.

A Target near me has the following items that are marked gluten free, among others, Betty Crocker GF mixes and frostings, Cherry Brook Kitchens cake mixes and frostings, 5 Bob’s Red Mill Flours, Bob’s Cornbread Mix, Bob’s Bread Mix, Quinoa, Flaxseed Meal, various brand of fruit gushers and rollups, and Betty Crocker Potato Buds. They also have very inexpensive national brands like Frito Lay and Post cereals that are gluten free. I checked 4 different grocery stores, and Target was the least expensive on most of these items by far.

Costco had many more choices, but couldn’t even beat Target on most items. I found 20 items marked gluten free such as, Amy’s Organic Soups, TruRoots Organic Quinoa (4 lbs for $9.99!), Food Should Taste This Good Chips, Pacific Natural Foods GF Organic Free Range Chicken Broth – and more!

Trader Joe’s also has a selection of gluten free products. Many are their own brand and are tasty and affordable. Their GF brownie mix is only $2.99, as are many of their Organic GF soups in the 32 ounce box. That’s a lot of soup for $2.99!

Walmart, Kroger, Publix, Safeway and many other non-specialty chains are adding gluten free aisles and products without the mark-ups of the small, specialty chains.

5. Price Compare Online with Google Shopping

If you only want a few things, Use the “shopping” button on Google. Type in the product you want in the search box and push “shopping.” Sort that list “By price low to high,” and you have a quick price comparison. If any of those companies offer free shipping, it will say so as well. I tried it with Bob’s Red Mill Almond Meal/Flour and found a 1 lb bag for $8.99 – that’s up to $4 less than it was on some of the other sites I was familiar with. I never would have found it without that handy “shopping” button.

6. Shop Online from stores that have no shipping charge when possible – or buy a lot at once to save on shipping.

If you are buying just a couple of products, shipping can often cost more than your order. One bag of Bob’s Almond Flour costs an average of $11 online and shipping, where I checked, was an average of $9 for UPS ground. If I need that ONE bag of flour sent to me UPS Next Day Air, it would cost $105.62 on www.glutenfreeplaza.com and $90.73 on www.glutenfreemall.com. Wow, I better plan ahead. CRAZY!

7. Buy in bulk online.

Buying in bulk online is a good way to save if you use a LOT of flour. You can even use the Google Shopping button for that if you know what you are looking for. I compared Bob’s Red Mill Almond Flour in bulk on several major sites. You can buy a 1 lb. bag for an average of $11. You can buy 4 – 16 ounce bags for an average of $43 (cheapest is amazon.com at $36), which is about $10.75 per pound. You can also buy a 25 pound bag directly from Bob’s for $118. That’s $4.72 per pound – a HUGE savings, if you’d use it all.

8. Take Advantage of Frequent Buyer Deals

I found two great money saving frequent buyer deals.

www.Amazon.com has a product subscription plan called “Subscribe and Save.” Here’s how it works. For products you frequently buy, you can “subscribe” to have that product delivered at regular intervals. You choose the product you buy frequently and the delivery schedule. For example, 4 -16 ounce bags of Bob’s Red Mill Almond Meal are regularly about $36. On the Subscribe and Save plan, you get them for $31 – a savings of $5 plus free shipping. You can cancel any time.

www.glutenfreemall.com has several ways to save. Check the Specials and Coupons tab before you place your order, which has selected items on sale for 20% off. If you buy 10 or more of the same item, you get 10% off. They have a reward points program. For each $100 you buy, for example, you get $10 of points that you can use on the next purchase, effectively giving you a 10% discount.

Good luck on your hunt for less expensive gluten free products. Hope this helps! If you have any other great ideas, add them in the comment box below.

1. Identify your allergy/intolerance/sensitivity

Know the foods that trigger a reaction and study the names they may hide under. Many ingredients go by multiple names, so if you think you may forget all the things you are looking for, bring a list to the store until you feel confident that you’ve got it (See the list below)You can purchase a listing of known gluten free brands as a reference in an iphone app, or in book form (I have Cecilia’s Gluten Free Shopping Guide, by Matison and Matison)

2. Read, read, and read again.

Even if you’ve purchased a product dozens of times, check the label each time. Companies frequently change their formulas in order to save money, switch suppliers, or improve lagging sales.

3. If needed, contact the manufacturer.

If you’ve gone to the store armed with knowledge of what you’re avoiding, you’ve read the label, and you still can’t figure out if a product is safe, call the manufacturer. Almost all websites list a customer service email or phone number and companies are happy to talk to you about their ingredients and processes.

Just because a product doesn’t say its gluten free in big bold letters on the front, doesn’t mean its not. Many products are naturally gluten free and aren’t necessarily going to call your attention to it. By the same token, I’ve spoken to companies who use a lot of legal jargon to refuse verifying that something is absolutely gluten free even though it is because they are afraid of being sued if you happen to get sick. That happened today with an email response from a household product company. They actually said they will not say if any of their products are gluten free because it is the customer’s responsibility to check. That doesn’t mean none of their products are GF. Just try to wade through the conversation or email and separate out the real story from the legal jargon. If in doubt, proceed to step 4.

4. When in doubt, leave it out!

If your reaction to the foods you are trying to avoid is fairly mild, you may be up for a bite for experimentation’s sake when you are unsure, but for the majority of gluten free folks or those with other allergies and sensitivities, it’s just not worth it!

Are Oats Safe on a GF diet? It is likely that oats processed on the same equipment with wheat are contaminated, but oats in and of themselves have been found by the American Dietetic Association to be safe for Celiac patients and others who are on gluten free diets – assuming they are labeled gluten free and processed in a plant without wheat. Do your homework. (Bob’s Red Mill and a few others sell gluten free oats)

Hidden Gluten Sources

Obviously on a gluten free diet, the main grains to avoid are wheat, barley and rye, and anything derived from those 3 grains

Here are some ingredients that MAY have gluten. Some manufacturers will clarify the source of the ingredient if it is not specified on the label.

• Avena Sativa (Oat) Kernel Flour
• Barley extract
• Cyclodextrin
• Dextrin
• Dextrin Palmitate
• Emulsifier
• Fermented grain extract
• Flavoring
• Flour or Cereal products, unless made with pure rice flour, corn flour, potato flour, or soy flour
• Hydrolyzed Malt Extract
• Hydrolyzed Oat Flour
• Hydrolyzed Plant Protein
• Hydrolyzed Vegetable Protein, unless its source is corn or soy
• Hydrolyzed Wheat Flour
• Hydrolyzed Wheat Gluten
• Hydrolyzed Wheat Protein
• Hydrolyzed Wheat Protein/PVP Crosspolymer
• Hydrolyzed Wheat Starch
• Malt or Malt flavoring, unless its source is corn
• Maltodextrin (can be derived from wheat or corn)
• Modified Starch or Modified Food Starch, unless arrowroot, corn, potato, tapioca, waxy maize, or maize is used
• Phytosphingosine extract
• Samino peptide complex
• Secale Cereale (Rye) Seed Flour
• Sodium C8-16 Isoalkylsuccinyl
• Soy Sauce or Soy Sauce Solids, unless you know they do not contain wheat
• Stablizer
• Starch
• Triticum Vulgare (Wheat) Germ Extract
• Triticum Vulgare (Wheat) Germ Oil
• Triticum Vulgare (Wheat) Gluten
• Triticum Vulgare (Wheat) Starch
• Vitamin E (source can be wheat germ – clarify with manufacturer)
• Wheat Amino Acids
• Wheat Germ Glycerides
• Wheat Germamidopropalkonium Chloride
• Wheat Protein Sulfonate
• Wheatgermamidopropyl Ethyldimonium Ethosulfate
• Yeast Extract

“As much as 60% of topical skin-care products are absorbed through the skin and into the bloodstream,” Says Dr. Nancy Lonsdrof, M.D. an lowa-based physician, “They should be consumed with the same prudence that we use to choose our breakfast cereal.”
– April 2006 issue of Women’s Health Magazine.

I don’t really know if there are studies to back that statement up, and I take it with a grain of salt, however, some people just swear that they feel “off” or “glutened” when they use gluten-containing products, and feel better when they don’t use them. There are also those who get contact rashes and skin problems with gluten products.

Lipstick should definitely always be gluten free (and lots of it isn’t) if you, or someone you are kissing is gluten free, but obviously, you are not really ingesting shampoo or make-up. If it’s worth it to you to go gluten free in this area, read on . . .

I have found two blogs, and there may be more, that have been focusing on this for years, so their archives are great resources:

Gluten Free Cosmetic Counter

Naturally D’Ahlin

Also, Gluten-free Lifestyle has a great list of Gluten free products by type, including deodorants, shave creams, laundry items, etc.

Here are some GLUTEN INGREDIENTS TO AVOID:

• Avena Sativa (Oat) Kernel Flour
• Barley extract
• Cyclodextrin
• Dextrin
• Dextrin Palmitate
• Fermented grain extract
• Hydrolyzed Malt Extract
• Hydrolyzed Oat Flour
• Hydrolyzed Vegetable Protein
• Hydrolyzed Wheat Flour
• Hydrolyzed Wheat Gluten
• Hydrolyzed Wheat Protein
• Hydrolyzed Wheat Protein/PVP Crosspolymer
• Hydrolyzed Wheat Starch
• Maltodextrin
• Phytosphingosine extract
• Samino peptide complex
• Secale Cereale (Rye) Seed Flour
• Sodium C8-16 Isoalkylsuccinyl
• Triticum Vulgare (Wheat) Germ Extract
• Triticum Vulgare (Wheat) Germ Oil
• Triticum Vulgare (Wheat) Gluten
• Triticum Vulgare (Wheat) Starch
• Vitamin E (MAY have wheat germ as the source of the vitamin E)
• Wheat Amino Acids
• Wheat Germ Glycerides
• Wheat Germamidopropalkonium Chloride
• Wheat Protein Sulfonate
• Wheatgermamidopropyl Ethyldimonium Ethosulfate
• Yeast Extract

Here are just a few companies with products I found that claim to be gluten free, although their websites all list the standard disclaimers about cross-contamination possibilities. These are subject to change as the companies deem, so always read labels and verify for yourself.

Click each company name to go to their websites.

Avon

One of our fabulous Facebook fans, Eileen, sent me this list of Avon Gluten Free Products. They have a list of products they claim are gluten free which is 12 pages long! Available online, from Avon consultants everywhere, and from our friend, Eileen.

Click here to order from Eileen’s online store.

Click here to see the extensive list of products they claim are gluten free.

Afterglow Cosmetics

Their website claims that their cosmetics are infused with organic anti-oxidants like pomegranate and grape seed extract: Paraben free, talc free, gluten free, petro-chemical free, carmine free, lanolin free, GMO free, lake and fd&c free, mineral oil free

Similar product line to the popular Bare Minerals/ Bare Escentuals, Certified Organic

Mission: ”Afterglow Cosmetics believes that everything is connected. We pledge to create products that respect women’s bodies and the earth. Our mission is to elevate women’s beauty products to an alternative that is safe, purely natural and fashionable.”

Available online and on their website.

Arbonne

Arbonne is another home party type product line sold by independent consultants. They carry a wide range of products for adults, teens and babies from moisturizers, to cosmetics, to supplements. They claim their products are “pure, safe and beneficial.”

Click here to see the extensive list of products they claim are gluten free.

Bare Minerals

All gluten free:
-Bare MInerals Foundation
-Bare Minerals Blushes
-Bare Minerals Eyeshadows, Glimpses, Glimmers
-Bare Minerasl Multi-Tasking Bisques
-Bare Minerals Buxom lip gloss.
-Bare Minerals Mascara

Burt’s Bees

Burt’s Bees is the original natural products cosmetic company. They have a large variety of gluten free adult and kid’s products. Widely available online and at many drugstores and discount stores.

Click here for a list of the products they claim are gluten free.

California Baby

Gluten Free Baby Lotions, soaps, shampoos, sunscreens for sensitive skin

“California Baby products are free of common allergens such as milk, egg, peanut, walnut, cashew, almond and pecans, fish, shellfish, soy, and wheat. California Baby products are also free of gluten and casein.”

Available at Whole Foods, Target & Babies R Us (and online) essential oils, safe bug sprays and more

Joelle

They claim all products are gluten free.
Mineral based make-up, mascara, shampoo, soap, lotion and more. Free shipping.

NARS

They claim all products are gluten free and produced in a gluten free facility.
Make-up, cleansers, lotions and more.

Available online and at stores like Sephora and Nordstrom.

Neutrogena

This company has a huge list of gluten free shampoo, sunscreen, acne products, washes and more. Chances are good that you probably already use some of these products.

Available just about anywhere that sells cosmetics.

Click here to see a partial, but extensive list.

Smashbox

These are the products they claim are gluten free:

Bionic Mascara, Jet Black
Layer Lash Primer
Halo Hydrating Perfecting Powder, Fair, Light, Medium and Dark
Doubletake Lip Color, Praline, Gossamer, Sugar Spice, Cranberry
Lip Treatment
Lipstick Tinted Lip Treatment, Solar, Ray, Beam, and Shine

Available online and at stores like Sephora. I’ve even seen a few products at Costco.

This is just a small listing of gluten free products. If you have helpful information or experience with one of these or another company, share it below!

No longer a high schooler, and back to his quick thinking, sharp, and witty self – my gluten free son can attest to the ill effects of gluten on learning in his own life as well.

Below is an excerpt of an article called: “How Gluten Grains Can Impede Scholastic Achievement,“ By Ron Hoggan, Ed D. The author is also co-author of Dangerous Grains and is editor of Scott-Free Newsletter, a publication that serves the celiac and gluten sensitive community.

A growing body of evidence is now demonstrating that our gluten consumption is also helping to create and/or exacerbate the behavior and learning problems that beset our children.

Gluten grains have been shown to cause neurological damage. They incite an autoimmune attack on neurological tissues through a process called molecular mimicry. Gliadin, a protein sub-group of gluten, has also been shown to be cytotoxic causing the destruction of a range of tissues including neurological cells. Whether directly or indirectly, gluten grains are clearly causing neurological damage, some of which may be connected to learning disabilities and behavior problems. Thus, it is now clear that genetic susceptibility, when combined with gluten consumption, can result in compromised learning readiness in a small but significant percentage of the population.

Several reports indicate that the learning and behavior problems associated with celiac disease are abolished after six months to one year of strict compliance with a gluten free diet. In the context of gluten sensitivity, which is found in 11% to 12% of random groups in the U.S. and U.K. similar improvements were observed in learning readiness after at least three months of strict compliance with a gluten-free diet.

The parallels are clear. Behavior and learning problems in the context of gluten sensitivity should be treated with a gluten-free diet. We have observed almost as dramatic a positive response to the gluten free diet among gluten sensitive patients with signs and symptoms suggestive of learning and/or behavior problems as is reported for celiac children.

Read the whole article here.

1. Consider all the foods that you love that are naturally gluten free – and stick with them. Cook them in really simple ways until you feel ready to experiment with gravies and sauces that will need substitute ingredients. Stock up on these:

• Proteins like roasted chicken and turkey, grilled steak, fish, and lamb

• All vegetables and fruits are naturally gluten free

• Starches and grains such as potatoes and rice (There are many grains you eat, but start with the basics that you are used to eating)

• Read the ingredients on individual packages –but many of your favorite packaged snack foods are not off limits, such as – popcorn, many of your favorite candies, corn chips, tortilla chips, potato chips, raisins, even Cheetos!

• Many canned and instant soups are okay as well- just know what to look for on the label

• Guacamole and salsa!

• Eggs, milk, most yogurts

• Soda, juice

• Some cereals – Rice Chex, Corn Chex, Chocolate Chex, Cinnamon Chex, Honey Chex, Corn Flakes, Fruity Pebbles, just to name a few

2. Clean out your kitchen of all gluten!

• Read labels and get rid of gluten containing foods. Looking around the kitchen and seeing mostly foods you CAN’T eat is the fastest way to feel deprived by your new lifestyle.

• If you are trying to go gluten free and others in the house are still gluten filled, or vice versa, have a shelf or cabinet that’s just full of safe foods and start cutting back on what you buy that’s not gluten free. No one will even notice if you begin a secret phase out.

3. Pick your favorite three restaurants and study the menus online. Figure out some choices you can safely order and enjoy.

• If you do an online search of most national restaurants and the words “allergy information,” you will probably find a gluten free menu that you did not know about or at least some information about the gluten free suggestions that are available.

• If your favorites are small, local places, go in and talk to a manager during off hours to see how they can accommodate you. They usually will!

• Sometimes a different preparation of your favorite dish will make it gluten free. For example, Chicken Parmesan – breaded and fried chicken with tomato sauce, is a definite no-no because of the breading. We often order it with a grilled chicken breast but still topped with the gooey mozzarella and yummy tomato sauce. Just a simple change and its suddenly gluten free and it’s much healthier anyway. Many of your favorite dishes can be altered slightly so that you can still eat them. You don’t have to deprive yourself!

Just start here – these few things will make your transition very tolerable and even pleasant because you will begin to feel so much better. After you implement these and start feeling adventurous, then you are ready to move on to more complex shopping and cooking.

When dining out, it is important to ask questions every time. Though it takes some effort to make sure your meal is gluten-free, you can enjoy eating at restaurants. Another bonus: you are helping to increase awareness of gluten intolerance! Hopefully this will result in more food choices for everyone in the future.

Here are some tips to make your restaurant experience a little easier:

1. Call and check menu ahead of time. If you know where you will be dining, look up the restaurant’s website. Often the restaurant will have their menu available to view online. If it does not, explain your situation to the manager when you arrive and make sure they are willing to work with you.
2. Narrow down the menu. At the restaurant, find 2 or 3 dishes that look good to you and that seem “safe” (no obvious gluten). Don’t expect the waitperson to spend time going over the entire menu with you. It’s easier and safer to have them check on just a few dishes than the whole menu.
3. Get the waitperson’s attention. Try to spend a few minutes with the waitperson before everyone else is asked for their order. A good time might be when the waitperson comes to take drink orders or to tell about the specials. Motion for the waitperson to come close to you — trying to explain things over a table of people can be difficult and embarrassing.
4. Communicate. Explain your dietary needs before you order and ALWAYS ask the waiter to check with the chef about if something contains gluten or how it is prepared. There have been many times when I ask a waiter something like if there is a dedicated fryer for French fries and they insist there is, only to discover there is not when they check with the kitchen. Speak to the manager before you order if it seems your waiter doesn’t quite get it. I’ve had many restaurant managers approach me during a meal and say “Feel free to ask for me when you get here next time and I will make sure you are taken care of.”
5. Substitute. Don’t be afraid to ask for modifications to your selections. If they know it is an allergy, the restaurants are usually fine with making substitutions. For example, ask for rice, polenta, potatoes or a vegetable instead of pasta or cous-cous.
6. Check your food. When the food comes, check everything out – mistakes will be made! If there is something you feel might not be safe, ask the waiter again. Politely say, “I’m so sorry, but are you sure there is no wheat or soy sauce in here? I just need to be so careful.” If your salad had croutons on it, or your hamburger came with a bun by mistake, before you send it back, BE SURE they know they must throw it away and start over since you can eat nothing that has touched wheat.
7. Enjoy! When you are confident that your food is okay, eat up and enjoy!

Even when the above steps are taken, there is risk of cross contamination and mistakes. Everyone has a different level of tolerance, but the goal is always zero tolerance – no gluten!

Over time, you will build up a list of places that you know can accommodate you safely.

No longer a high schooler, and back to his quick thinking, sharp, and witty self – my gluten free son can attest to the ill effects of gluten on learning in his own life as well.

Below is an excerpt of an article called: “How Gluten Grains Can Impede Scholastic Achievement,“ By Ron Hoggan, Ed D. The author is also co-author of Dangerous Grains and is editor of Scott-Free Newsletter, a publication that serves the celiac and gluten sensitive community.

A growing body of evidence is now demonstrating that our gluten consumption is also helping to create and/or exacerbate the behavior and learning problems that beset our children.

Gluten grains have been shown to cause neurological damage. They incite an autoimmune attack on neurological tissues through a process called molecular mimicry. Gliadin, a protein sub-group of gluten, has also been shown to be cytotoxic causing the destruction of a range of tissues including neurological cells. Whether directly or indirectly, gluten grains are clearly causing neurological damage, some of which may be connected to learning disabilities and behavior problems. Thus, it is now clear that genetic susceptibility, when combined with gluten consumption, can result in compromised learning readiness in a small but significant percentage of the population.

Several reports indicate that the learning and behavior problems associated with celiac disease are abolished after six months to one year of strict compliance with a gluten free diet. In the context of gluten sensitivity, which is found in 11% to 12% of random groups in the U.S. and U.K. similar improvements were observed in learning readiness after at least three months of strict compliance with a gluten-free diet.

The parallels are clear. Behavior and learning problems in the context of gluten sensitivity should be treated with a gluten-free diet. We have observed almost as dramatic a positive response to the gluten free diet among gluten sensitive patients with signs and symptoms suggestive of learning and/or behavior problems as is reported for celiac children.

Read the whole article here.