3. Shop online
If you can't find a gluten-free product on the grocery shelf, try an online store, such as The Specialty Food Shop, that ships nationwide. "We have some really innovative foods, such as white rice pizza crust and lots of cookies that are great food ideas for kids," says Cicco. Another online option is glution.com. It carries a wide variety of gluten-free products, including the new Glutino pizza breadsticks ($6.99) and Glutino corn bread ($5.99). In addition to shipping costs, be prepared to pay more for gluten-free alternatives; a small loaf of bread can cost $6, says Dalziel.
4. Always check the label
There are many hidden sources of gluten in food. For instance, even if wheat is not listed on the label there could be wheat byproducts present. Look closely at products that have sauces and dressings. There is also gluten in foods that you wouldn't expect, such as some soy sauces and breakfast cereals. "Corn Flakes, for instance, are sweetened with malt, a derivative of barley," says Varem-Sanders.
5. When in doubt, call the manufacturer
If you're not sure whether a particular food contains gluten even after you read the label, don't hesitate to contact the company that makes it. "Manufacturers are continually updating their product lines, so it's important to get their current ingredient listings," says Varem-Sanders.
6. Avoid cross-contamination
Some celiac disease sufferers can have a reaction to the tiniest trace of gluten, so it's important to store your gluten-free products separately from other foods and to use separate utensils when preparing meals. Contamination can occur in bulk bins at grocery stores or in restaurants where gluten-free foods come into contact with tools used to prepare wheat products.
7. Plan a restaurant outing in advance
Some restaurants are not aware of the severity of the disease, so the threat of contamination makes eating out difficult. As well, restaurants may not offer many healthy gluten-free foods. This makes preplanning meals outside the home all the more important. Dalziel recommends calling ahead to a restaurant if you're unsure about their gluten-free options or kitchen capabilities. "Most high-end restaurants are good because the chef and staff make everything themselves. Even chain restaurants can be accommodating. For example, The Outback Steakhouse restaurants [14 locations across Canada] are celiac friendly and offer a brownie dessert that is gluten-free."
8. Hook into a good support system
Find a friend or colleague who shares your gluten sensitivity. This can help make living a gluten-free lifestyle a whole lot easier.
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