Shopping with Celiac Disease: Raising Awareness One Bite at a Time

Understanding Celiac Disease

Celiac disease is an autoimmune disease that affects 1 in 100 people. It’s hereditary, and anyone with an immediate family member who has been diagnosed with the disease has a 1 in 10 chance of developing it themselves¹. Currently, the only treatment is to avoid foods with gluten.

What’s the deal with gluten, anyway?

Gluten is a protein found in wheat, barley, rye, and triticale, common ingredients in many favorite foods. If someone has celiac disease, consuming gluten damages the small intestine and can lead to serious health problems. In other words, it’s a very big deal.

Gluten sensitivity (non-celiac gluten sensitivity or NCGS) is a less severe condition where individuals experience similar symptoms, but without an autoimmune reaction or intestinal damage.

Breaking (away from) bread

“But wait,” you say. “Does that mean no bread? No pastries or pasta? Well, yes. And no. If that bread (or pastry or pasta) has gluten in it, it’s a no-go for people with celiac disease.

But here’s the good news: There are many gluten-free options available in the grocery store. To start out, many whole foods are naturally gluten-free. So, you can go to town on foods like fresh fruits and vegetables, meats and fish, eggs, beans and legumes, nuts, and most dairy products. There are even several naturally gluten-free grains to enjoy, such as rice, buckwheat, and quinoa (my personal favorite). Just be sure they’re labeled as gluten-free—gluten-free grains (or any food for that matter) processed in the same facility as gluten-containing ones carry a risk of cross-contact, and even trace amounts of gluten can cause adverse reactions for people with celiac disease.

Best thing since gluten-free sliced bread

As for bread (or pastries or pasta) the landscape has changed considerably in recent years, and finding gluten-free products is no longer the chore it used to be.

Take bread and pasta, for example. When made with alternative flours—almond, red lentil, coconut, rice, and chickpea, to name a few—they change from no-go to let’s-go. Try Canyon Bakehouse, BFree or Rudi’s for some great gluten-free breads. Just add sliced turkey and some veg, and you won’t even miss the wheat. For pasta, definitely try my favorite gluten-free pasta, Banza Chickpea Penne (it’s also packed with protein), topped with a gluten-free pasta sauce, some roasted veggies and a sprinkling of shredded parmesan

Gluten-free and feeling fine

Reducing or eliminating gluten from your diet requires careful attention, but thanks to increased awareness and a growing list of food options, it is entirely manageable. In fact, with a little creativity and exploration, living gluten-free can be a tasty adventure. Let’s go!

Macey Brickweg, Registered Dietitian