Do you or your child need to eat a gluten-free diet? If you’ve got a kid who’s recently been diagnosed with celiac disease or you’re trying to figure out how to transition to being gluten-free yourself, it can feel challenging. I’ve got your back.
When I was first diagnosed with celiac disease at 12, I was completely overwhelmed by the thought of starting a gluten-free diet. It felt completely impossible to make that change. But it’s been five years and I’ve realized that it is not nearly as hard as I thought it was going to be — especially if you have good information and a bit of support.
There was no moment when it just clicked for me. Over years, with the support of my parents and doctors, I’ve learned to cope. Now, I can look back and realize my life definitely wasn’t over.
If you feel as overwhelmed as I did, I’m glad to share advice on some of the lesser-known issues that have tripped me up.
Blackbird Market is among the places the author visits for gluten-free ice cream. Photo courtesy of Blackbird co-owners Melanie Vaughan and Denise Muiter.
What to Know When Grocery Shopping
Always investigate: Gluten can be found in a lot of places that you would not expect. I’ve accidentally gluten-d myself on both Lindt chocolate truffles and melatonin tablets (a common sleep supplement). Even Chapstick can have gluten. (When I need lip balm, I use the EOS brand, which is gluten-free.)
There are only two ways to know for sure if something has gluten: Read the list of ingredients or look for the gluten-free label, which is regulated by the FDA. Anything that has the gluten-free label is almost certainly OK. (If the food’s package notes possible cross-contamination, just be careful if you’re SUPER sensitive.)
Learning key things to avoid: When reading a list of ingredients, the big ones you want to look out for are wheat, barley, rye, and malt.
For a more comprehensive list of ingredients to avoid, click here to see a helpful article from the National Institutes of Health that I relied on for my first year.. And, when in doubt, google the questions that you have and look for solid information. Sometimes I still stand in the Walmart aisle, frantically googling whether or not yeast extract is gluten-free.
Double-check: Sometimes, a company makes a product that has gluten and a gluten-free option. They may put those items in almost-identical packaging right NEXT to each other on the shelf. So read the packages very carefully. Once, I accidentally bought sourdough bread with gluten added and listed as an ingredient, because the package looked the same as the gluten-free one.
Photo by Ella Olsson on Unsplash
What to Know When Eating Out
Use websites like FindMeGlutenFree: Often, people with celiac disease post on this website about the gluten-free options at restaurants in their area and what their experiences were like. They may mention the variety on the menu, the risk of cross-contamination, etc. It’s a great resource, if you’re looking for somewhere to eat and you don’t know where to start. I use it all the time when I travel.
Call Ahead: Even if you’ve found a website that says a restaurant has gluten-free options, it’s always good to double-check. Make sure you clarify that they actually have gluten-free options that you are willing to eat. (As a very picky eater, this point is very important to me. The restaurant might have a salad that is gluten-free, but I’m still not going to eat it.) Also, ask about whether the cross-contamination risk is high or low.
Look for GF symbols on the menu: You can be more confident at any restaurant that has gluten-free symbols on their menu. To me, it says that they value their gluten-free customers and are educated about being gluten-free.
Communicate with servers: Even if an item doesn’t say gluten-free, they might be able to make adjustments. Maybe they can put those tater tots in a different fryer or serve that side with corn chips instead of bread. So it’s worth asking.
My Recommendations for Eating Out Gluten-Free in the Pittsburgh Area
There are many great places to dine in the Pittsburgh area if you’re eating gluten-free. I have three favorites — all located north of the city.
Springfield Grille (Mars): They have gluten-free symbols on the menu, and I’ve never had an issue with cross-contamination there. I recommend the Spinach Artichoke Dip. If you’re in the mood for dessert, they have a delicious gluten-free chocolate peanut butter pie.
Baked True North (North Hills): Baked True North is a 100% gluten-free bakery. My favorite item is the lemon bars. The parmesan buns are pretty good, too.
Blackbird Market (Beaver): Blackbird Market is an ice cream shop with a variety of gluten-free and dairy-free ice cream options. You choose your base, mix-ins and toppings from a variety of flavors, and they have a variety of other gluten-free treats.
I hope my advice has helped you feel a little less overwhelmed. It’s an adjustment, but you will learn. I believe in you! Now go get those lemon bars!
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