NCGS | Lifestyle | Dining Out | Grocery Shopping | Cooking | Social Situations
If you’re reading this, you’re likely on a quest to manage Non Celiac Gluten Sensitivity (NCGS) and navigate the gluten-free world. You are not alone. Many people, including myself, are either eliminating gluten all together or making an effort to significantly reduce the amount of gluten they consume.
Understanding Non Celiac Gluten Sensitivity (NCGS)
NCGS isn’t the same as Celiac Disease. NCGS is a condition where individuals experience symptoms similar to those of Celiac Disease after consuming gluten but without the autoimmune response and immediate intestinal damage. NCGS is more common than you might think, affecting a significant portion of the population. According to Forbes Magazine, 3.1 million Americans are gluten-free. And 72% of those Americans “PWAGs” – people without celiac disease avoiding gluten.
According to a study published in the journal Gastroenterology, it’s estimated that around 0.5% to 13% of the population may have NCGS? [Source: Sapone et al., Gastroenterology, 2012].
The Gluten-Free Lifestyle
Why would you want to go gluten-free if you have NCGS? Because it can be a game-changer for your health and well-being. Gluten, found in wheat, barley, and rye, could be the culprit behind digestive discomfort. By eliminating it from your diet, you can significantly reduce those pesky symptoms and decrease unnecessary inflammation throughout the body. Research is limited and conflicting, though some studies have shown that because it is inflammatory, eliminating gluten can improve symptoms of arthritis.
The Challenge of Dining Out
Eating out can be a bit trickier when you’re gluten-free. But don’t fret! Many restaurants offer gluten-free options, and servers are usually happy to accommodate your needs. In fact, according to the National Restaurant Association, 76% of restaurant operators in the United States now offer gluten-free menu options due to increased demand. [Source: National Restaurant Association]
Creating a Gluten-Free Diet Plan
Building Your Gluten-Free Diet
Creating a gluten-free diet plan is like putting together the pieces of a puzzle. It’s essential to replace gluten-containing foods with suitable alternatives. Think rice, quinoa, corn, and gluten-free oats. These grains can become your new best friends.
Decoding Food Labels
One of the first lessons in gluten-free living is deciphering food labels. Look for the gluten-free certification or carefully scan the ingredient list for any hidden sources of gluten. Trust me; it gets easier with practice. Here is a list of gluten containing foods to avoid:
- Wheat
- Barley
- Rye
- Oats (potential cross-contamination)
- Modified Food Starch (verify the source)
- Hydrolyzed Vegetable Protein (HVP, verify the source)
- Soy Sauce (traditional contains wheat)
- Caramel Color (some may be from wheat)
- Brewer’s Yeast (may contain gluten)
- Flavorings and Extracts (verify the source)
- Thickeners (e.g., maltodextrin, dextrin, verify gluten-free status)
- Communion Wafers (traditional wafers are wheat-based)
- Processed Meats (check for gluten-containing fillers)
- French Fries (some frozen varieties may have wheat-based coatings)
- Salad Dressings (creamy dressings may contain wheat-based thickeners)
Navigating Grocery Shopping
Navigating the grocery store aisles can be a breeze once you know where to look. Many stores now have dedicated gluten-free sections, making your shopping experience more straightforward. Look for the gluten-free logo/label.
Glutino offers a wide range of gluten-free snacks, including cookies, crackers, pretzels, and baking mixes.
Udi’s is known for its gluten-free bread, bagels, and pizza crusts. They also offer muffins, granola, and frozen meals.
Schar specializes in gluten-free bread, pasta, and crackers. They have a variety of options for those who miss traditional wheat-based products.
Bob’s Red Mill produces gluten-free flours, oats, and baking mixes. They are a go-to brand for gluten-free baking.
Enjoy Life is known for allergen-free snacks, including gluten-free chocolate chips, cookies, and snack bars.
King Arthur Flour offers a range of gluten-free baking mixes and flours, making it easier to bake gluten-free at home.
Canyon Bakehouse produces gluten-free bread, bagels, and hamburger buns known for their taste and texture.
Annie’s offers gluten-free versions of popular products like macaroni and cheese, as well as gluten-free snacks and cereals.
Rudi’s is another brand that produces gluten-free bread and baked goods.
Glutenfreeda specializes in gluten-free oat products, including oatmeal and frozen burritos.
Pamela’s offers a wide range of gluten-free baking mixes, including pancake mix, brownie mix, and cake mix.
Amy’s Kitchen offers a variety of frozen gluten-free meals, including pizzas, burritos, and soups.
Simple Mills offers a selection of gluten-free baking mixes, crackers, and cookies made with almond flour.
Van’s Foods offers gluten-free waffles, pancakes, and snack bars.
Barilla offers a gluten-free pasta line, allowing you to enjoy pasta dishes without gluten.
Cooking and Meal Preparation
Cooking gluten-free meals at home can be incredibly satisfying. There are countless gluten-free recipes to explore, from gluten-free pizza crusts to mouthwatering pasta dishes. In fact, according to a Nielsen report, sales of gluten-free products in the United States grew by 11% in 2020, highlighting the increasing popularity of gluten-free cooking. [Source: Nielsen]. (A corrective action after the baking a lot of sourdough bread trend during the early pandemic months?)
Managing Social Situations
Managing social situations while following a gluten-free diet can be challenging, but with some planning and communication, you can navigate these situations successfully and enjoy social gatherings without compromising your dietary needs. Here are some suggestions for managing social situations as a gluten-free individual:
Plan Ahead: Whenever possible, inquire about the menu or food options in advance. If you’re attending an event or party, consider reaching out to the host to discuss your dietary needs.
BYOGF (Bring Your Own Gluten-Free): Bring gluten-free snacks or a gluten-free dish to share at gatherings. This ensures you’ll have something safe to eat, and it can introduce others to delicious gluten-free options.
Educate Yourself: Learn about which foods typically contain gluten and which are naturally gluten-free. Understanding safe and unsafe options will help you make informed choices.
Communicate Clearly: When dining out or attending events, communicate your dietary restrictions to servers or hosts politely but firmly. Explain the importance of avoiding gluten due to health reasons.
Use Apps and Resources: There are smartphone apps and websites that can help you find gluten-free restaurants and products in your area. Some examples include Find Me Gluten Free and the Celiac Disease Foundation’s restaurant finder.
Read Labels Carefully: Always read food labels to check for hidden sources of gluten. Ingredients like wheat, barley, rye, and malt can be sources of gluten.
Cross-Contamination Awareness: Be vigilant about the risk of cross-contamination, both at home and when dining out. Ask about kitchen practices when eating at restaurants, and use separate cooking utensils and cookware if you share a kitchen with gluten-eating family members.
Travel Tips: If you’re traveling, research gluten-free dining options at your destination in advance. Carry gluten-free snacks and pre-packaged meals for emergencies.
Be Prepared for Questions: More often than not, folks will want to know why you decided to not eat gluten and may have stories of their own they want to share.
Host Your Own Gatherings: Take charge and make things happen yourself! This is a sure way of ensuring there will be plenty of gluten-free things to eat.
Support Groups: Join a local or online support group for individuals with gluten-related disorders. These groups can provide valuable tips, resources, and a sense of community.
Stay Positive: Maintaining a positive attitude and a sense of humor can go a long way in social situations. Focus on the enjoyable aspects of socializing rather than dwelling on dietary restrictions.
Remember that your health is the top priority, and it’s okay to prioritize it even in social situations. Most friends and family members will be understanding and accommodating once they know about your dietary needs. With a little preparation and communication, you can participate fully in social events while staying gluten-free.
Dealing with NCGS Symptoms
Symptoms of NCGS can vary widely, from digestive issues to headaches and fatigue. According to a study in the American Journal of Gastroenterology, common symptoms of NCGS include abdominal discomfort (68%), fatigue (66%), headache (48%), and anxiety (35%). [Source: Di Sabatino et al., American Journal of Gastroenterology, 2015] Keeping a food diary to track your symptoms can be incredibly helpful in identifying specific triggers.
Staying Informed and Updated
Staying informed and connected is crucial. Joining online communities or support groups for NCGS individuals can be enlightening. These groups provide a safe space to share experiences, discover new gluten-free products, and exchange tips and recipes.
In your journey of managing Non Celiac Gluten Sensitivity, remember that knowledge and a positive attitude are your best allies. Embrace the gluten-free lifestyle, experiment with delicious recipes, and don’t hesitate to seek support when needed. Your health and well-being are worth it. Here’s to living gluten-free and thriving!
