Celiac disease is an overwhelming diagnosis to receive because it severely limits food choices. Gluten seems to be hidden in almost every boxed and packaged product in the store. Fortunately, more manufacturers are joining in to meet the need for gluten-free foods.
Where to start?
Take a look at your pantry. Any food made with white or wheat flour should be eliminated from your diet. This includes, but is not limited to, bread, pasta, cake, cookies, and crackers. You should also eliminate soy sauce and anything that contains malt barley. Reading labels is imperative. Much is being done to make consumers aware of gluten-free products, so look for the gluten-free label, but always check the ingredient list. If the product says “natural flavoring”, it could still contain traces of wheat or gluten.
So if you’re eliminating all of those things, what CAN your child eat? Here are some good alternatives to the most common gluten-filled products:
- Bread: find a brand you like. There are many out there. Some are kept in the refrigerated section, so be sure to check there as well. My favorites are Udi and Rudi.
- Pasta: Rice pasta is the best substitute. I personally shop the Asian food aisle for this for my own family. You can also find gluten-free pasta made by many well-known brands, including Barilla. Most of these are made from cornmeal, rice, or quinoa.
- Appetizers: Glutino and Snyders make great gluten-free pretzels. Plain French fries are generally safe, just be sure to check the label. If you want flavored fries, these may be harder to find. The big-name manufacturer’s version of any of the flavored fries is usually made with gluten. Corn chips are another option, as are tortilla chips.
- Crackers – Rice crackers are an option. My personal favorite is a Blue Diamond brand called Nut Thins. They are available in almonds, pecans, and various other flavors.
- Chicken Nuggets: Perdue is a great gluten-free breaded chicken.
One thing to note: the celiac-friendly version of these foods is always more expensive than its wheat-filled counterpart, so budget accordingly.
There are still many foods that are naturally gluten-free. Stay away from processed foods and try to eat more meats, fruits, and vegetables. Potatoes are an excellent substitute for the “starch” in pasta, as is rice. Brown rice is a very healthy option as it is full of fiber.
There are many resources on the web for those newly diagnosed with celiac disease, as well as books on the subject. Don’t worry, you can!