Holidays are often centered on food, which can be a real challenge for people with dietary restrictions – and particularly for people who need to follow a gluten-free diet.
But with guidance, education, careful preparation, and creative planning, people with gluten intolerance can still enjoy a healthful and interesting diet during the holidays and throughout the year.
What is Gluten Intolerance?
Some people are unable to eat foods that contain gluten – a protein found in wheat, barley, and rye. (Oats affect some people with gluten intolerance, but not all.) Celiac disease, the most common gluten-intolerance disorder, causes the body to have an abnormal immune reaction to gluten. The intestines of a person with celiac disease absorb nutrients very poorly. For a person to manage celiac, he or she must completely avoid eating gluten. Even a little bit of gluten will cause the body’s immune system to attack and damage cells in the intestines. If it’s left untreated, this damage can ultimately lead to malnutrition and other serious complications.
Careful Choices and Planning are Critical
Part of what makes following a gluten-free lifestyle challenging is that gluten is in so many different foods, including grains, bread, pasta, cereal, condiments (such as soy sauce), snack foods, and processed food. If that isn’t enough, gluten is also in some medications, dietary supplements, and cosmetics. People with celiac disease must carefully plan their diet, choose only gluten-free foods and products, and take special precautions when they dine out. Which brings us to the holidays…
Tips for the Holidays
Here are some tips for you on dealing with the challenges of eating gluten-free:
- Find creative gluten-free recipes or products. The Celiac Disease Foundation (CDF) points out that people with gluten intolerance can still enjoy gluten-free pies, breads, and other holiday treats by planning ahead, using creative gluten-free recipes, or buying gluten-free holiday meals. There are even gluten-free turkeys available for people to buy. (Note: If a gluten-free bird is stuffed with “regular” bread stuffing, the turkey meat will no longer be gluten-free.) Many grocery stores have an entire section of gluten-free foods. Some carry ready-made gluten-free foods for the holidays.
- Educate your family and friends. They need to understand your dietary restrictions so they can offer support and compassion. Help them understand that people who are gluten-intolerant must follow a gluten-free diet or risk serious health consequences.
- See a health professional who specializes in gluten-related disorders. If you are gluten-intolerant, you should work closely with a physician and a dietician who specializes in this condition. You’ll learn how to follow a gluten-free diet and ensure that you’re getting adequate nutrition from your food. A dietician can teach you how to read food labels, spot ingredients that contain gluten, and be creative with holiday meal planning. There are many healthy foods that can be substituted for those that contain gluten.
- Find resources and recipes. The National Clearinghouse for Digestive Diseases recommends several resources about celiac disease and gluten intolerance that include fun recipes, and precautions when dining out. They also offer this online list of celiac disease organizations. Remember to check with your physician or dietician first to see if they approve of the resources you’re using for meal planning.
- Take precautions when dining out. People with gluten intolerance have to take extra precautions when eating out at a friend’s home, in restaurants, or at events. A dietician can teach you how to enjoy dining out while identifying gluten-containing ingredients on menus that may not be obvious. As an informed gluten-intolerant person knows, gluten can hide in many different products. The link above offers detailed tips on dining out. The CDF recommends being assertive in asking for what you need and want. For example, when you’re planning to dine out, call the restaurant first and ask if they offer gluten-free meals. If they don’t, call another restaurant.
- Remember, you’re not alone. Many people have to watch what they eat, especially around the holidays. Diabetics, people with heart disease, and people with peanut or egg allergies also need to be extremely careful about what they eat. It can be challenging on a daily basis to do the preparation necessary to live healthfully. And it’s hard not to crave a Thanksgiving dinner with all of the fixings. Celiac support groups can help gluten-intolerant people find support and solutions. Ask your physician or dietician for help locating a group in your area.
- Focus on holiday fun. Too often food becomes a focus of holiday gatherings, which isn’t healthy for most people with or without medical disorders. Shift the focus from food to fellowship with friends and family. It can help put the emphasis back on what is meaningful about the holidays.
Remember that managing your gluten intolerance can be complex, and should not be taken lightly. And be sure that your education about healthy gluten-free eating is guided by a physician and a dietician who are experts in the field and who are aware of your personal medical needs. |
