Gluten free requires learning new habits. This second entry is focused on eating (while avoiding gluten) in Barbados.
Wheat and gluten are two ingredients found in many foods that can cause digestive issues and adverse health effects for some people. For those with celiac disease, gluten intolerance, or a wheat allergy, avoiding these ingredients is crucial for their health. Here are some tips for eating and avoiding wheat and gluten.
Read Labels Carefully
When shopping for food, be sure to read labels carefully. Foods that contain wheat or gluten include bread, pasta, crackers, cakes, cookies, and many processed foods. Look for labels that say "gluten-free" or "wheat-free" to help you avoid these ingredients. Additionally, some products may contain hidden sources of wheat or gluten, so be sure to check the ingredient list for items like malt, maltodextrin (some are wheat based), modified food starch, and hydrolyzed vegetable protein. These are code words for "contains gluten"
Choose Gluten-Free Alternatives
There are many gluten-free alternatives to wheat-based products that you can enjoy. For example, instead of wheat flour, you can use almond flour, coconut flour, or other gluten-free flours in your baking. Additionally, you can find gluten-free pasta, crackers, and other snack foods that taste just as good as their wheat-based counterparts.
Avoid Processed Foods
Many processed foods contain wheat and gluten, so it is best to limit your consumption of these foods. Instead, focus on eating whole, fresh foods like fruits, vegetables, nuts, and seeds. Additionally, opt for gluten-free grains like quinoa, brown rice, and corn instead of wheat-based products. This may require visiting farmers markets, and shopping in bulk food stores such as Cost U Less and Pricemart.
Know the Hidden Sources of Wheat and Gluten
Wheat and gluten can be found in many unexpected places, so it is important to be aware of these hidden sources. For example, wheat and gluten can be found in soy sauce, some condiments, and even in some prescription and over-the-counter medications. Always check the label or ask your doctor or pharmacist for information.
Dine Out with Caution
When eating out, it can be difficult to know if the food you are eating contains wheat or gluten. If you have celiac disease or a wheat allergy, it is best to eat at restaurants that offer gluten-free options or that have experience preparing gluten-free meals. When in doubt, ask your waiter/waitress about the ingredients in a dish and whether any modifications can be made to make it gluten-free.
Avoiding wheat and gluten is important for people with celiac disease, gluten intolerance, or a wheat allergy. By reading labels carefully, choosing gluten-free alternatives, avoiding processed foods, knowing the hidden sources of wheat and gluten, and dining out with caution, you can successfully avoid these ingredients and maintain your health.
Dr. Reuben Simmons
Ivine Health Functional Medicine Clinic
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