Alpha Celiac: How To Cut Out Gluten with Confidence

Welcome, Alpha Celiacs!

Did a doctor recently diagnose you or a loved one with Celiac Disease? If so, I bet you have a lot of questions and concerns.

I also have Celiac Disease. At first, I struggled to adapt. Above all, fear and anger consumed me. However, I’m glad I seized the opportunity to revamp my diet because now I’m enjoying amazing health benefits.

You’ve come to the right place! This is the authoritative guide to mastering a gluten-free lifestyle.

Table of Contents

• What is Gluten?
• What is Celiac Disease?
• Cures, Symptoms, and Side Effects
• How Common is Celiac Disease?
• What’s the Difference Between Celiac Disease and Gluten Intolerance?
• Why is the Gluten-Free Diet Becoming More Popular?
• The Story of My Celiac Diagnosis
• 9 Powerful Strategies For the Alpha Celiac

What is Gluten?

What is Gluten?

Gluten is a protein found in wheat, barley, and rye.

What Are the Properties of Gluten?

Gluten gives bread its distinctive, chewy texture. It’s responsible for making dough rise when combined with yeast.

Where Can I Find Gluten?

Gluten is in breads, pastas, cereals, beers, cakes, and cookies. Also, you can find gluten in less obvious products like soups, sauces, and processed foods.

What is Celiac Disease?

Celiac Disease is a chronic autoimmune disorder that affects the small intestine. When someone with Celiac Disease eats gluten, the body attacks itself. As a result, the lining of the small intestine gets damaged. Specifically, the body destroys the villi that absorb nutrients from food.

Cures, Symptoms, Side Effects

The Cure

It’s important to realize that there’s no cure yet for Celiac Disease. The only treatment is to follow a strict gluten-free diet.

As much as you might want to cheat, I advise against it. It can take 3-6 months to fully heal the small intestine after gluten exposure. Provided that you follow the diet, you’ll likely see major health improvements over time.

The Symptoms and Side Effects

Every case of Celiac Disease is different. Some people have zero symptoms. Others experience symptoms listed in the table below.

For example, when I accidentally eat gluten, I get (1) brain fog, (2) irritability and (3) red rashes on my face and chest.

How Common is Celiac Disease?

How Many People Have It?

The Celiac Foundation estimates ~1.4% of the world’s population has Celiac Disease. What’s more, actually up to 80% of patients may not yet be diagnosed.

Which Countries Have the Most Diagnoses?

It’s more common in regions with European ancestry such as Ireland, USA, Scandinavia, and Australia. It’s less common (but not unheard of) in East Asia and South America.

How do I get Celiac Disease?

Celiac disease is not contagious, but it does have a genetic component. The Mayo Clinic found that 44% of screened first-degree relatives also had Celiac Disease. Of those patients, 94% had non-classic symptoms or no symptoms.

What’s the Difference Between Celiac Disease and Gluten Intolerance?

Why is the Gluten-Free Diet Becoming More Popular?

The gluten-free (“GF”) diet has exploded in popularity. The phrase “Gluten-Free” has gained interest over time on Google Search Analytics. Certainly, it’s never been a better time in history to be gluten-free!

Reasons for Increased Public Interest in a Gluten-Free Diet

1. More awareness of Celiac Disease within the medical community
2. Higher prevalence of food allergies within developed countries
3. Celebrity endorsements
4. Shift in consumer preferences
5. Corporate Investment
6. Social media

The Story of My Celiac Diagnosis

My Celiac Story

Back in high school, I weighed 85 lbs (38.5 kg) and stood 5’0 ft (1.5m) tall. My doctors couldn’t figure out why I wasn’t growing or gaining weight. So I went for a routine blood test. My jaw dropped when the results flashed positive for Celiac Disease.

I remember stewing in my room all evening. I thought about all my favorite foods I could no longer enjoy.

At first, I dreaded restaurants and social events. I worried that I’d get sick eating there. I also feared burdening the hosts or getting judged for eating different food. Some people didn’t understand. On the other hand, I found lots of people were curious. For the most part, they went above and beyond to accommodate me.

Then something interesting happened. My doctors told me that if I followed the diet, I’d grow and gain muscle mass. Indeed, my ears perked up. So I bought in.

Subsequently, I grew over 10 inches in 18 months! I also gained 50+ lbs. Then my stomach problems receded. And I started to perform better in school because my brain fog evaporated.

The Gluten-Free Life is Actually Pretty Great!

Please don’t be too hard on yourself. It’s natural to feel a range of emotions like fear, jealousy, or shame. It’s also normal to miss the foods you used to love.

This is a big life change, especially if you were diagnosed later in life.

Putting things in perspective helped me process these feelings. I’m extremely fortunate to have a stocked fridge and pantry when 2.3 billion people globally are facing moderate or severe food insecurity.

Eating gluten-free ended up actually being a healthier lifestyle for me. Besides, gluten-free food has come a long way. Most of the time, it tastes so great that I can’t tell the difference anymore!

9 Powerful Strategies For the Alpha Celiac

What is an Alpha Celiac?

The Alpha Celiac is someone who feels confident and at peace with their diagnosis. Not only are they proud of how far they’ve come, they also no longer feel constant shame or fear. They express gratitude for their blessings.

Moreover, they demonstrate empathy with others’ health challenges. They politely (and effectively) advocate for their dietary needs in public settings.

Although being gluten-free is a core part of their identity, they don’t let it define them or limit them.

1. Learn How to Read Nutrition Labels

This is the most important skill for a Celiac. In essence, nutrition labels serve as the foundation to a successful gluten-free lifestyle.

I’m currently writing an in-depth guide on nutrition labels. I’ll add a link and post to this site once it’s completed. Let’s discuss the basics. To demonstrate, we’ll use Trader Joe’s “Oreos” as our example.

1. Ingredients

This displays a list of every ingredient in the food. You’ll get better at knowing which ingredients have gluten. Here are some ingredients to watch out for:

2. Allergens

The “Big 8” food allergens are wheat, soy, milk, egg, fish, shellfish, tree nuts and peanuts. If wheat isn’t listed, the product likely doesn’t contain gluten. That being said, it’s best to confirm through multiple information channels before eating.

3. Product Origin

This lets you know (1) who made the product, (2) who distributed the product, and (3) the country of origin.

4. Serving Size and Calories

This lets you know (1) the serving size, (2) how many serving sizes are in the box, and (3) how many calories are in each serving.

5. Nutritional Data

This lets you know the amount of fat, protein, carbs, and minerals included in one serving size. In this case, units are shown in grams.

6. GF Label

If you see this label, the FDA certified the product as gluten-free (less than 20 parts of gluten per million).

2. Minimize Cross-Contamination

What is Cross-Contamination?

Cross-contamination occurs when you accidentally eat trace amounts of gluten.

Why Is Cross-Contamination A Big Deal?

Even if you follow a strict gluten-free diet, frequent cross-contamination can still provoke symptoms. Said another way, if you don’t get it under control, it might cancel out all of the hard work you’re doing to heal your gut.

What are Common Sources of Cross-Contamination?

How do I Minimize Cross-Contamination?

Cross-contamination might be fine for non-Celiacs experimenting with a gluten-free diet, but it’s not OK for people diagnosed with Celiac Disease. Above all, I encourage you to wash surfaces and create dedicated kitchen space.

3. Conduct a Kitchen Audit

Take Inventory

The ideal set-up for a Celiac is a 100% GF kitchen. That means discarding or donating foods that contain gluten. However, that’s not always possible because of cost and logistics.

I recommend you spend one day reviewing your fridge, freezer, and pantry. Afterwards, sit down with your family and devise a plan that works for everyone.

Designate a Gluten Drawer

Growing up, we isolated all gluten-containing foods in one large drawer in our kitchen. Consequently, the drawer was stuffed to the brim with breads, pastas, cookies, and flour bags. My siblings jokingly called it the “treasure trove.”

Eventually, my family moved to a 100% GF kitchen, so sadly that drawer is gone!

Labels are Awesome

We also labeled and color-coded equipment. For example, we had two toasters, two jars of peanut butter, two sticks of butter, and two sponges.

It sounds ridiculous, but it actually worked! The GF/Non-GF labels gave visual cues to help reduce cross-contamination.

I adopted a similar system when I lived in New York City. My roommate had a tree nut allergy, so we used different pots, pans, utensils, and cabinets.

Keep Gluten Outside the House

It’s OK for non-Celiac family members to eat gluten. In fact, they should eat gluten because it has positive health qualities.

A gluten-free diet is required for Celiacs, but new research from Harvard suggests that gluten-free might not be as beneficial for non-Celiacs.

Without a doubt, my house was a GF sanctuary. Everywhere else was fair game for family members to eat gluten.

4. Level Up Your Home Cooking and Meal Prep

Not only is eating out more expensive, you also put yourself at greater risk of cross-contamination or gluten poisoning. It was daunting for me to learn how to cook at home, but I grew to love it after trial and error. Check out Amazon or a nearby bookstore for gluten-free cookbooks.

Home Cooking

It’s fun to cook as a team! Host a gluten-free dinner for family or friends. Even better, invite them to cook GF entrees and desserts with you. These are great opportunities to educate others about Celiac Disease and the GF diet.

Meal Prep

Meal prep is a fantastic way for Celiacs to (1) save time, (2) save money, and (3) remove the uncertainty of what you’ll eat this week.

On a Sunday afternoon, I’ll throw a bunch of chicken thighs in an air fryer.

Then I’ll roast potatoes in the oven and boil broccoli on the stove.

Lastly, I organize the food into glass containers.

Voila! I have 5 completed meals I can eat for lunch or dinner.

5. Locate The Gluten-Free Aisle at Your Local Grocery Store

Many grocery stores are setting up dedicated gluten-free aisles.

Usually, I encounter two aisles: (1) frozen/refrigerated GF food, and (2) GF snacks and breads. Check out this article for a list of the best GF brands.

Here are 8 brands that I buy frequently:

1. Udi’s
2. Schär
3. Ancient Harvest
4. Glutino
5. Banza
6. Snyder’s GF
7. Simple Mills
8. Mary’s

In any case, my doctor gave me insightful advice. He encouraged me to only shop in the perimeters of the store, not within the center aisles. Supermarkets usually place processed foods in the center aisles and fresh food around the perimeter.

Visit farmer’s markets, local butcher shops and fish markets for the freshest food!

6. Eat Gluten-Free Without Breaking The Bank

Let’s be real. Eating gluten-free isn’t cheap. In fact, the costs can really add up.

Gluten-Free Is More Expensive

Look at the cost differential between King Arthur’s (1) GF flour and (2) organic wheat flour. The GF flour is 42% more expensive on a per pound basis. And a 2019 research paper from Columbia University Medical Center estimates that a “market basket” of gluten-free food is 183% more expensive than a control group.

The Gluten Tax

I call this price premium “the gluten tax”. By and large, you pay more to eat gluten-free. Restaurants frequently charge $3-5 extra dollars to swap a pizza or hamburger roll with a GF substitute. Leverage coupons or special deals if available.

If you’re Celiac and also below the poverty line, it’s challenging to afford a gluten-free diet. Several non-profits are addressing this issue, but it’s not enough.

While the USA offers an itemized tax deduction for Celiacs, Italy goes one step further. Italy provides a monthly stipend (up to $200 per month) to offset the higher costs of gluten-free food.

Other countries should follow Italy’s example and pass laws that balance fiscal priorities with the needs of the growing Celiac community.

7. Download the Find Me Gluten Free App

I love to travel. Given that, I feared that Celiac Disease would prevent me from visiting new places. Those fears disappeared after I downloaded Find Me Gluten Free.

The app lists nearby restaurants that have gluten-free food. Whether you’re in Cartagena, Kyoto, or Jackson Mississippi, you can find a safe spot to eat.

The app is location-based and free to use. Here’s what the interface looks like:

Generally, I bucket restaurants into 4 categories of desirability:

The Dedicated GF Restaurant

These are Celiac paradises. Menus are 100% GF, which means you can order anything you like without having to worry about cross-contamination.

Feel free to visit 3 of my favorites in Manhattan: Wild, Senza Gluten, and Risotteria Melotti. The app bumps highly rated restaurants up to the top of the rankings.

The Restaurant with GF Menu

Many restaurants offer (1) a separate gluten-free menu or (2) they put GF icons next to items on the main menu.

This category includes chains (i.e. P.F. Changs or Cheesecake Factory) and local restaurants.

Waiters are trained and well-versed about food allergies, including Celiac Disease and gluten sensitivity.

The “Gluten-Helpful” Restaurant

These restaurants don’t offer a gluten free menu. However, the waiter is helpful and points out what you can order. If they aren’t sure, they ask the chef.

You have to speak up and confirm the kitchen can accommodate your needs.

The “Anti-GF” Restaurant

There’s no gluten free menu. Even worse, the wait staff doesn’t even know what gluten is. Gluten-free food isn’t part of the restaurant’s business strategy.

I find a lot of authentic family-run Italian pizza parlors, Chinese dim-sum, American diners, and fast food chains fall into this category. Normally I’d love to visit, but it’s difficult for me to eat here safely.

8. Plan Ahead and Advocate For Yourself When Dining Out

Choice of words

I find that restaurants take more precautions when I tell them “I have Celiac Disease” instead of “I have a gluten allergy” or “Can you make that gluten-free, please?”

In most cases, the waiter wants to maximize their tip. So as long as you ask, they’ll ensure you’re taken care of.

Don’t worry about what friends or business associates think. They have their own insecurities. If they make a snide comment, brush it off. That’s their problem, not yours.

Call ahead

I prepare in advance by reading online reviews.

Additionally, I like to call the restaurant a few hours prior to my reservation to let them know I’m coming. I ask the restaurant how the kitchen caters to the dietary needs of customers with Celiac Disease and gluten intolerance.

If I’m attending a party or networking event, I privately approach the host and inquire about my safe options.

Choose Where You Eat (If You Can)

Traveling for work is tough. Airports don’t have a lot of satisfactory options, and constantly being on the road makes it difficult to establish a stable routine.

If you’re part of a group searching for a restaurant, selfishly volunteer to take the lead. You want to consider your friends’ or co-workers’ desires, so I recommend a rotational strategy where you offer to pick 1 out of every 3 restaurants.

If you’re attending a party, offer to bring a platter of gluten-free food that everyone can enjoy!

If you have no choice, eat beforehand or prep a bag of homemade food.

9. Carry Translation Cards When Traveling Abroad

I lived in Spain for 3 months. Spanish cuisine is notoriously bread-centric. Tortilla española, paella, and jamón con queso are delicious!

I speak Spanish decently well. I also carried a translated Celiac card in my pocket. The card spells out everything a waiter needs to know about a GF diet in his/her native language.

Check out translation cards from Legal Nomads. They sell cards in 15+ languages!

Conclusion

In conclusion, I hope that you found this guide helpful. Whether you’re a newly diagnosed Celiac or a non-Celiac struggling with stomach issues, a gluten-free diet is definitely worth exploring and researching.

I’d love to hear more about your experience with Celiac Disease and gluten-free living. Feel free to post in the comments below or send me an email!

If you haven’t yet, definitely check out my guide to conquering your smartphone.

I wish you the best of health and the best of days ahead!

-Pertinax