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To follow a Gluten Free Diet is very easy, but it is important to be aware of some tips and take care of specific things in order to live good with this eating disorder. Nowadays, the gluten free awareness is rapidly increasing, but it is our duty to take make sure that what we eat is really gluten free. Below, you will find a list of tips to follow a gluten free diet safely:

  1. Check what you used to eat before being diagnosed and you will realize that a lot of dishes were already gluten free, so you do not need to change that much: fish, fruit, vegetables, seafood, legumes, meat, eggs, rice, corn, milk, yoghurt… are already gluten free.
  2. In case of doubt, ask or just don’t eat or buy that product/dish.
  3. Contact the Celiac Association of your country or region. They will provide you with very useful information on products, recipes, restaurants, supermarkets and shops where to buy gluten free products.
  4. Avoid any product containing the following cereals: wheat, rye, barley, oats, spelt, triticale, kamut, emmer wheat and bulgur.
  1. If you live on your own, by making a deep wash of your cookware, pans, pots, microwave and oven will be enough. It is not necessary to change them.
  2. Change your bread toaster.
  3. Check your store of food and select the products containing gluten. Give the products you cannot eat to somebody. Never through them away.
  1. Cook the gluten free food first.
  2. Define specific cleaning rules for the kitchen (oven and microwave included).
  3. If there is enough space, reserve a space in the kitchen to prepare gluten free food.
  4. Buy new cookware to be only used for cooking gluten free.
  5. Divide or reorganize the store room, reserving a space for your gluten free products.
  6. Buy a new toaster and put a “Gluten free” label on it.
  7. Substitute kitchen clothes by kitchen paper.
  8. Do not share spreadable products (butter, chocolate cream, jam…).
  9. Avoid cooking with wheat flour because it is very volatile and can easily contaminate the kitchen surfaces. If not possible, clean the working area before start cooking.
  1. Never stop going out. There are many places prepared for serving to celiac people.
  2. Tell your friends about what is celiac disease, what products you can eat and what not, how to prepare your food, and how to avoid crossed contamination.
  3. If you eat at your friends/relatives home, tell them how to cook your food. At the beginning, it will help to cook together with them or bring your own food, until they learn everything.
  4. Always take a description of celiac disease in the language of the country where you are eating out. Show it to the waiters and, in case they still have doubts, ask them to show it to the cook. Here you will find the celiac travel card in more than 30 languages.
  5. Even if you are already sitting, don’t feel bad if you leave the restaurant because they are not prepared. It is all about your health.


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