This can be overwhelming at first. And, if you're venturing down this road as a parent of a child diagnosed with an autism spectrum disorder, Celiac Disease or similar health concern, this may feel like trying to climb a mountain.
So, how do you do it? What foods can you eat? What foods can't you eat? Where do you buy the food? It's an endless string of thoughts that frustrate and many times deter starting the diet.
There is help available to ease this process. And, the first -- and best -- piece of advice is this: DON'T PANIC! This does not happen overnight, nor should it.
There is help available to ease this process. And, the first -- and best -- piece of advice is this: DON'T PANIC! This does not happen overnight, nor should it.
So, here's 5 tips for starting a gluten free diet and I hope they help.
1) TACA: The first place I recommend people go is the TACA website, specifically to the TACA gluten free diet page. There is a great piece on how to phase in the diet over 10 weeks. TACA stands for The Autism Community in Action - and their gluten free diet resources were a tremendous help when we first got started on this road.
2) Lisa Lewis books: These books were super helpful when we first ventured into the world of gluten-free diets and autism spectrum disorders. Even though many, many books have been written since with similar information, I still her cookbooks and the Encyclopedia of Dietary Interventions to be invaluable resources - and in particular, for those looking to start a gluten free and dairy free diet..
3) Find a good online community. Twenty years ago, there weren't too many online communities - a couple via Yahoo and Facebook. Today, there are numerous channels to look for online help, through Facebook groups and other social media channels such as Reddit, Instagram, blogs, etc. Take some time to look around and find one that suits your needs and personality.
4) Use Google to search for a local group that may be able to help and offer support and guidance - especially if you're dealing with an autism spectrum disorder such as PDD or ADHD, or even Celiac.
5) Look for groceries and stores in your area that sell a variety of gluten free, dairy free and organic products. We turned to a local food coop as they sold items in bulk, which reduced our overall cost, and carried a much wider variety of flours, grains, breads, snacks, alternative milks, etc. You can search for a food coop near you online using a directory. Many cities have Whole Foods, Trader Joes and similar stores that sell these products. And, if nothing else, use Amazon to find products like Bob's Red Mill and other brands that market gluten free items.
If you're on a tight budget, don't worry. This still can be done. Buying in bulk cuts food prices down. Shopping at ethnic groceries often is far less expensive than Whole Foods. Look for local farms that sell meat, vegetables and fruit -- you'll likely buy better quality stuff for less than the local supermarket.
For example, I buy meat from a farmers market that's free of hormones and preservatives. I pay about $1 less per pound than I would at the local supermarket.
If money's not an issue, you can find prepared foods that fit the gluten free diet at most larger supermarkets today.
So, if you're just starting a gluten free diet - you can do this! Use these tips as a starting point and keep learning and growing.