| A gluten free diet is very strict - no wheat, rye, | | | | So what can you do to make it easier on |
| barley or commercial oats, or any ingredient | | | | yourself and reduce the temptation to cheat? |
| containing protein from those grains. When you | | | | 1. Become a social hermit. Don't go anywhere |
| are diagnosed with celiac disease, all of a sudden | | | | where other people are eating. This method is not |
| you need to stop eating normal bread, crackers, | | | | recommended. It basically just makes you feel |
| cereal, soup, pizza, pasta, soy sauce, and a | | | | bad and resentful. |
| hundred other products that you never thought | | | | 2. Carry all your own food with you everywhere. |
| might contain wheat. | | | | This method works, especially when you are |
| When you are out with other people, it can seem | | | | brand new to eating gluten free and haven't |
| very tempting to just give in and eat a bit of | | | | figured out what is safe to eat or in situations |
| gluten - that small piece of cake or a bit of that | | | | where you know all the food is going to be full of |
| pizza that smells so good. It won't hurt, will it? | | | | gluten. It can be tedious over time, and you run |
| Well actually yes. We don't know exactly much | | | | the risk of not having food for a spontaneous |
| gluten is too much for a person with celiac | | | | occasion. |
| disease, but the studies that have been done[1] | | | | 3. Carry a snack you love so you will always have |
| suggest that the safe daily amount of gluten for | | | | something safe and tasty to eat and learn what |
| most people with celiac disease is around 50 | | | | you can eat from the available options. You might |
| milligrams (mg). Some people seem to react to | | | | need a bit of discipline to not eat your favorite |
| much smaller amounts of gluten | | | | treat from your purse or backpack except in a |
| How much is 50 mg? About the weight of two | | | | social situation, but if it is something you enjoy, |
| grains of long grain rice. That bit of pizza or the | | | | you will be able to enjoy your snack along with |
| small piece of birthday cake contains a lot more | | | | your friends. This is a long term strategy that will |
| gluten than 50 mg. | | | | work for you for years. |
| The very nature of the term "diet" seems to | | | | The most important thing to do is to learn what |
| imply cheating, doesn't it? There is even a | | | | questions to ask and what ingredients to avoid so |
| Cheater's Diet that lets you take weekends off! | | | | that you can determine which available foods are |
| Unfortunately, the gluten free diet isn't one of | | | | safe for you to eat. You may not always end up |
| those diets. A tiny amount of gluten, any time, will | | | | with the most balanced meal, but you will almost |
| affect your small intestine - leading to shorter villi | | | | always end up with an adventure and a relaxed |
| and more inflammation in the lining of your small | | | | social time with your friends. |
| intestine and potential long term negative | | | | [1] Catassi et al, American Journal of Clinical |
| consequences for your health. | | | | Nutrition, Vol. 85, No. |