You, a family member or friend just found out you have Celiac Disease or are gluten intolerant. Now what? First off, don’t fret! You’re going to be fine, as long as you strictly adhere to a gluten free diet. Make the commitment and watch all the ways your health will improve. 

To get you started on your new dietary path, I’ve put together the following tip list. For a full gluten free shopping list of products I highly recommend (in moderation!), click here.

**Bonus: To watch/listen to me discuss going gluten free, please visit The Lynchfit Podcast Episode 35.**

1. I know gluten free food can be very expensive, but it’s in a patient’s best interest if everyone at home is gluten free as well. Our home went GF a few months after my husband and I got married because a couple of times I accidentally ate something of his which I thought was mine and got sick. It just wasn’t worth it. Now we only have GF pasta, bread, etc. in the house. If an item comes in that isn’t GF, we CLEARLY label it.
2. Cut dairy out of the diet as much as possible. Celiac patients are usually lactose intolerant as well. Once on a GF diet that intolerance usually clears (mine didn’t) but either way, dairy is inflammatory and aggravates ALL autoimmune conditions (If you do choose to eat dairy, buy A2 dairy products (more on this below), which are easier for people to digest). Sugar is another inflammatory, but is much harder to eliminate especially because…
3. …GF food is usually very high in sugar! Keep in mind adults should consume no more than 6-9 teaspoons of sugar a DAY. You will quickly learn that most of us consume that amount before we finish our breakfasts. Anyway, try to keep sugar intake down. It’s better for everyone!
4. Be prepared for events (weddings, birthday parties, etc.) and road trips. I ALWAYS pack food because you’ll learn that most places don’t understand what gluten or gluten contamination is and you’ll be miserable and starving at a time when it’s least convenient to find food. If you always have a snack bar or something with you, you’ll avoid these frustrating situations.
5. ***Gluten can be sneaky!*** You have to read EVERYTHING! Some places it hides are: soy sauce (which is made of wheat. Whole Foods carries a GF brand) dressings, lunch meat (Can you believe they inject wheat into meat?), fried foods (restaurants use the same fryer for EVERYTHING, so no French fries at restaurants unless they use a GF dedicated fryer) candy bars, and MEDICINE. You MUST check all pills and liquids! I once lost 11 pounds because I got so sick after taking meds for strep throat! If you drink liquor, be mindful that most vodkas and other spirits are NOT GF.
6. Get the family tested. If one person has it, chances are another one does even if s/he doesn’t exhibit symptoms. Tell your siblings and their kids to get tested as well.

Something to consider if you miss dairy: A2 milk products

Unlike conventional milk products which contain A1 and A2 casein proteins, A2 milk exclusively contains the A2 protein, which is easier to digest. It has been suggested that A2 protein contains anti-inflammatory properties. As someone who is lactose intolerant, I can say that I have no problem with A2 products and A2 yogurt is now part of my diet. Whole Foods carries A2 milk, yogurt and sour cream.