Even With Celiac Disease, You Can Get the Nutrients You Need
If you suffer from celiac disease, or even if you’re gluten intolerant, you know how difficult it can be to eat a balanced diet.
So many foods and drinks these days are processed and prepared with wheat as an ingredient.
If you are hypersensitive to gluten, you could suffer from up 300 known symptoms ranging from simple abdominal bloating to dental defects.
How To Find Gluten
Unfortunately, it is not always easy to identify foods that contain gluten.
Check out: 8 Hidden Sources of Gluten You Need to Know
When processed meats, some canned and frozen vegetables, as well as most commercial cereals contain gluten, how do you get all the healthy nutrients and vitamins you need?
Start practicing these 6 easy tips and you will ensure good nutrition while also sticking to a gluten-free diet.
Tip #1: Get The Right Shopping List
Put the power of the Internet to work for you. Do a quick search on Google:
- “printable celiac shopping list” (>61,000 results)
- “shopping list celiac disease” (>185,000 results)
- BeyondCeliac offers great advice, diet guides and more
The information is out there, and it’s easy to access from your smartphone, tablet or PC.
Tip #2: Load Up on the Fresh Fruits and Vegetables
Almost all fresh fruits and vegetables are free of gluten.
Many frozen vegetables and fruits are also safe if you have celiac disease – just check before you buy that they have no additives, sauces or breadcruumbs.
Dried peas and beans are also safe for celiacs.
Fruits, vegetables, beans and peas provide a wealth of cooking opportunities, extreme versatility in your diet, and deliver just about all of the nutrients and other nutritional goodies a balanced diet needs.
Tip #3: Add Delicious Herbs and Spices
Herbs and spices are great for adding flavour to your food, but that is not their only function.
They help balance your diet and lead to better health by delivering many physical and mental benefits. For example:
- Turmeric has been used for thousands of years as both a medicinal herb and a spice for food. It is a natural anti-inflammatory and helps your body protect against toxins and dangerous free radicals.
- Cinnamon lowers blood sugar levels to a healthy range.
- Sage has the ability to improve your memory.
- Cayenne pepper offers anti-cancer properties.
(Note: Avoid spice and herb mixes, or at least check their ingredients because some mixes contain gluten.)
Tip #4: Drink Lots of Water
Many people don’t drink enough water on a daily basis.
Since so many foods are “under the radar” providers of gluten, it is important that if you suffer from celiac disease, you consistently flush your body of harmful chemicals, toxins and gluten-related ingredients.
A properly hydrated body promotes mental, physical and emotional health.
For celiacs, drinking lots of water ensures your body consistently flushes out any gluten that has managed to sneak into your diet.
Tip 5: Don’t Ignore a Possible Vitamin D Deficiency
If you have celiac disease, be aware of vitamin D. Vitamin D is actually quite unique, because we don’t get it from food. In fact, it’s not really a true vitamin, but is a secosteroid.
Vitamin D is created when your skin is exposed to sunlight.
Low levels of vitamin D can lead to a weakened immune system, neurological problems, heart disease and poor bone and joint health.
Just 15 to 30 minutes of afternoon sun on your skin is usually enough to provide all the vitamin D your body needs.
You can schedule a vitamin D, 25 Hydroxy blood test to determine if you are deficient in this important chemical.
Tip #6: Consider Professional Help
You may not need a nutrition coach – but it might be something to consider.
If your car breaks down, you’d normally take it to a mechanic, same as you’d call an electrician if you had an electrical problem.
If you are having a tough time enjoying a healthy diet while suffering from celiac disease, consider consulting a registered nutrition coach or dietitian who specializes in treating celiac disease.
These health professionals have devoted their lives to helping you stick to a balanced diet that is high in nutrition as well as gluten-free.
Getting an expert involved makes a lot of sense, since as a celiac, you may suffer from bone loss, arthritis, migraine headaches and infertility if you don’t keep gluten out of your diet.
And a Bonus Tip!
Of course you have special needs if you have celiac disease – but do you know something really interesting?
A diet rich in fresh fruits and vegetables, together with yummy herbs and spices, and lots of water (as outlined above), is EXACTLY what every human being needs to thrive and be healthy.
So a lot of common advice on healthy eating, also applies to you as well as everyone else – isn’t that great?
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Do you suffer from celiac disease? Or are you gluten intolerant? What do you find works for you? Let me know in the comments below.
Warm regards,
P.S. Don’t forget to download your FREE juicing and smoothies recipe book here!
Related:
- Check out gluten free food for kids
- Why you should add chia seeds to your gluten free diet
