Gluten-Free Products & Cross-Contamination

Everyone's body is different, in the sense that everyone's body is built to handle a variety of the substances we put into them each day. For those with food allergies, reading the labels on food products during our every visit to the grocery store is crucial. We typically keep watch for ingredients (such as wheat and milk) and labels (gluten-free or dairy-free) printed on the backs of the items we purchase. However, just because an item has a (your allergen)-free label, doesn't mean you're good to go.

For example, a food item may say "gluten-free" or "contains no gluten ingredients" on the label, but if the item had, at some point, touched or rested on a surface where something with gluten had just been sitting, you could feel the effects of your allergy upon consumption of the item. This is known as cross-contamination.

How dangerous is cross-contamination?

Depending on the severity of your food intolerance or allergy, cross-contamination could have harmless to mild effects on your body, to dangerous, life-threatening effects.

How can I find out if a product I buy is cross-contaminated?

The easiest way to identify cross-contamination is an allergen label on the front or back of the package. The label often is a small text that says "CONTAINS: (INGREDIENT)" or "MAY CONTAIN (INGREDIENT)".  Some products are also labeled with words along the lines of: "THIS PRODUCT WAS MANUFACTURED ON EQUIPMENT THAT ALSO PROCESSES (INGREDIENT)." In this case, it would be best to avoid consuming this product.

Below are a few real-life examples of possibly cross-contaminated products.

Queen Anne Milk Chocolate Cordial Cherries

Great Value Organic Frozen Sweet Potatoes

Crepini No Gluten Ingredient Egg White Thins

Keep in mind that not all companies list potential allergens on their products. Also, sometimes companies may print the allergy information in very small lettering, as in the final image. For everyone, if you must be wary of the ingredients you consume, common sense is often your best tool.

How to Improve Your Gut Health (Intestinal Health) For Those With Celiac Disease

Improving your gut health is crucial for those who seek to remain healthy throughout their life. Having a healthy gut includes maintaining a stable level of physical and mental health. The microbiome of your gut affects the immune system, skin condition, and whether or not you have an autoimmune disorder (such as Celiac disease). Of course, there are multiple other factors affected by gut health, such as unintentional weight gain/loss, fatigue, and nutrient absorption. Improper gut health may be the main reason you have Celiac disease and/or any other health condition. However, there are many simple ways for one to improve the health of your microbiome, and none of them require any medications or visits to the doctor.

Probiotics

You may have heard of probiotics in the past, or perhaps you've read an article about them. For those who don't know, probiotics are human-friendly bacteria that are essential to the well-being of your gut. They naturally live inside your intestines, and they can boost your overall health in numerous ways, such as weight loss, healthy skin, and nutrient absorption. For many people, eating the "wrong" foods, such as foods they may be allergic to, causes an imbalance in their gut bacteria, resulting in numerous health issues.

Probiotics can be taken in the form of supplements, such as gel capsules, gummies, and powders. Foods that you can eat to incorporate probiotics into your system include sauerkraut, kimchi, yogurt, natto (fermented soybeans), etc. Consuming these items can add more probiotic bacteria into your system, restoring your gut health over time.

Some probiotic supplements and foods may contain gluten. For this reason, I use this variety of Align Probiotics, which is gluten-free. It includes prebiotics, which further nourish your friendly bacteria.

Sufficient Sleep

The lack of sleep, over time, can have a serious negative impact on your gut health, such as sleeping disorders. Without sufficient rest and a healthy microbiome, people develop insomnia, which further causes them to sleep less. An individual that sleeps less than 6 hours a night may have a less healthier gut than someone who sleeps 7 hours a night or more.

The vicious cycle of insufficient slumber can end if the proper action is taken. For example, putting away phones, computers, and other devices with screens at least 30 minutes before bed can help you fall asleep quicker. For some people, exercise can help promote a better, more restful sleep. However, for others, it can have the opposite effect.

What you consume at night can often affect your rest. Avoiding sugary or caffeinated foods and drinks, especially those with added sugars, 2 to 3 hours before bed is crucial, although it is usually best to avoid any food before bed. Here is a helpful list of what types of food are best not to consume at night:

• High protein, such as steaks and pork (May cause indigestion/acid reflux)
• Heavily processed foods, or fast foods, such as burgers, greasy french fries, microwave burritos, etc. (May cause bloating and/or indigestion/acid reflux)
• High caffeine, such as coffee, chocolate, matcha, etc. (Increased heart rate and/or anxiety)
• High sugar, such as soda, candy, and other items with added sugars (Increased heart rate, anxiety, and/or blood sugar spike/crash)
• Spicy foods, such as black pepper, cayenne pepper, hot sauce (May cause bloating and/or indigestion/acid reflux)
• Acidic foods, such as onions, tomatoes, eggplants, and other nightshades (May cause indigestion/acid reflux)
• High fiber foods, such as beans, collard greens, apples, raisins, and other dried fruits (May cause gas and bloating)
• Peppermint (May cause indigestion/acid reflux)
• Alcohol (May cause frequent sleep disruption and/or induce sleep apnea) 

The Right Diet For You

The majority of fad diet trends have little to no effect (and sometimes even negative effects) on both our gut health and our overall health. There is no "perfect" diet, as there is no "perfect" food or drink to consume that will cause your health problems to disappear. Rather, a person must experiment with different foods and drinks to see how their bodies react to each item. For example, some may claim that consuming more quinoa or bananas over time has helped them recover from improper gut conditions. For others, these foods may have the opposite effect.

For those with Celiac disease, wheat or gluten allergy, or any other food intolerance, the process of discovering which foods are and aren't possible for you to eat can be uncomfortable, and sometimes dangerous. However, good research and precaution can help to ensure that you do not face the effects of food that your body cannot handle. Click here for a list of gluten-free and dairy-free food items. By following a list such as this one, you can more easily identify and avoid a nutritional mishap.

6 Tasty Snacks for a Gluten-Free Diet

   I know, from several months of research (and experience), that finding suitable snack-foods to incorporate into a gluten-free diet can be quite the struggle. However, after experimentation with a handful of different foods, I've discovered a handful of products that, in my opinion, could possibly be a great addition to the diet of someone with Celiac disease.

In this post I will list 6 tasty snacks for those who suffer from a gluten or wheat allergy/sensitivity.

#6- Pistachios

Pistachios are high in protein, to help keep you satiated for a few hours. In addition, pistachios are loaded with vitamins and nutrients, such as Vitamin B6 (to aid in blood-sugar regulation), Thiamin, and Copper, of which are crucial to your overall health.

Along with multiple other health benefits, pistachios alone have a deliciously mild, slightly-sweet flavor. Some pistachios can also be found with added flavors such as salt and pepper, chili pepper, and barbecue. Pistachios are naturally gluten-free, but some flavored varieties may contain gluten and other allergens.

#5- Old Wisconsin Snack Sticks

Another high-protein snack, the Old Wisconsin snack sticks are, according to the company, gluten-free. Every flavor of the Old Wisconsin Snack Sticks, from Original, to Beef, to Honey Brown Sugar Turkey, are all free of gluten and MSG. However, it is stated on the website of Old Wisconsin that some of their products, such as their "bold" flavored Snack Bites and Snack Sticks, contain gluten, risking cross-contamination. Always read the labels on the packages before making your purchase of these, or any, other products.

The pack the snack sticks come in is resealable, and the sticks are of rather small size, making them perfect for a road trip, vacation, or any other traveling occasion.

#4- Biena Roasted Chickpeas

Sometimes, we all want a nice, crunchy snack. Rather than grabbing a bag of potato chips (many of which are NOT gluten-free), you can grab a bag of Biena Roasted Chickpeas. The chickpeas come in a variety of flavors for you to try-- sea salt, honey roasted, habanero, and more.

Biena Roasted Chickpeas have at least 110 calories per serving, along with 6 grams of protein and 6 grams of fiber. A tasty and healthy alternative to a high-fat, high-sodium bag of chips, it would do you purchase a bag of these chickpeas for yourself.

#3- Forelle Pear

A great, healthy snack for anytime, a Forelle pear is a good source of fiber and carbohydrates, and is naturally gluten-free. Forelle pears are only available from September to January. They have a distinct rounded bell shape, and when ripe, are speckled with red dots, such as in the picture above. 

Forelle pears have a lower caloric value than other pears-- only 100 calories-- compared to the 120 calories in a Bosc or Red Anjou pear. Like other pears, eating a Forelle pear provides you with decent amounts of both Vitamin C and Vitamin K, which together can rid your body of contaminants while keeping your blood and bones healthy and strong.

#2- Lundberg Family Farms Organic Rice Cakes

Rice cakes are often seen as a bland, uninteresting food. However, Lundberg Family Farms creates a product line of organic rice cakes in a unique selection of flavors, including caramel corn, lightly salted, and honey nut.

These rice cakes can be eaten by themselves, or topped with fruits. You can also eat them with meat or a nut butter, for some added protein. Low in calories, yet high in flavor, these vegan, non-GMO rice cakes would be a welcomed addition to your diet.

#1- Bumble Bee Cracked Pepper and Sea Salt Tuna

Although some brands of flavored tuna may contain wheat "filler" ingredients, this variety from Bumble Bee only lists light tuna, water, sea salt, and cracked black pepper on its ingredient list. A simple, yet bold flavor, this pouch of tuna is convenient for travel, which may also pose a challenge for someone on a gluten-free diet.

This tuna is low in both carbs and fat, yet high in protein, making it both a great snack to eat by itself, and to eat as part of a meal. As a personal suggestion, I recommend for you to try this tuna with #2 on my list, the organic rice cakes, for a delicious and healthy snack.

Thank you to those who have read. In the comments below, it would be highly appreciated if anyone had more gluten-free snack suggestions that they would recommend. ♪