Chapter 21

Ten Tips and Traps for New Players

In This Chapter

Avoiding dietary disasters

Remembering the finer points of food labelling

Taking precautions

S tarting out on a gluten-free diet isn’t exactly a piece of cake (ouch — that’s a very bad joke and we’re sorry). But little traps are lying in wait, and it’s almost inevitable that you will get caught by one or two. Take comfort — you’re not the first. This chapter hands you a few of the beliefs you may have when starting out and why they may trip you up.

I Can Easily Work Out This Diet by Myself

Well, that’s possible, but food labelling isn’t completely straightforward, and someone ‘in the know’ can quickly show you some of the finer points and prevent you from avoiding foods that are actually gluten-free. You may also need to avoid lactose (in dairy food) for a while, or need other dietary advice, particularly if you have been unwell for a long time.

Seeking out a dietitian is a great idea because she can advise you about these things. Coeliac Australia also provides all the information you need to avoid the traps and tuck into your new diet with confidence.

I’m Too Embarrassed to Ask for a Gluten-Free Meal

It can be embarrassing at first. You think everyone is looking at you. You’re afraid they’ll think you’re weird. You don’t want to cause trouble for anyone. But all over the country people are asking for gluten-free meals, or vegetarian, or low fat, or dairy-free, or halal — and no-one turns a hair. Are you embarrassed about asking for your steak to be medium rare? Not a bit. Requests for gluten-free are now more common than requests for any other special diets. Give it a go and it will soon become a normal part of eating out.

The Package States ‘Gluten-Free’, but Wheat Is Listed in the Ingredients

Even experienced coeliacs sometimes do a bit of a double-take when this happens. Remember that if a manufactured product is labelled gluten-free it contains no detectable gluten. This means that even if an ingredient derived from gluten is present, such as maltodextrin from wheat, the ingredient must be so highly processed that when tested, gluten can’t be detected in the product. But if the words gluten-free are not present, this doesn’t apply. Tricky things like this are covered in Chapter 4.

The Waitress Is Pretty Sure This Dish Has No Gluten

A little red light should start flashing right now. Being pretty sure isn’t good enough; you need to be certain that your food is gluten-free. If no-one can assure you that a meal or dish is gluten-free, you have to choose something else, or go elsewhere. Remember the golden rule: When in doubt, leave it out.

Can I or Can’t I? It’s Made from Buckwheat

Talk about a misleading name. Buckwheat isn’t even a distant relative of wheat. It is gluten-free and good to use in cooking because it contains all eight essential amino acids and many vitamins. Chapter 4 has more about buckwheat.

But don’t get too excited when you see buckwheat pancakes on a menu. While buckwheat is gluten-free, wheat or other grains are often mixed with it in restaurants and manufactured products. Check with the waiting staff or read the list of ingredients before you take a bite! Buckwheat is usually only a tiny part of the mix. This also applies to rice crackers. Some contain other flours besides rice.

I’m Sure My Friend Will Remember I’m Gluten-Free

A good friend (or relative) has invited you home for a meal, and you’re sure she remembers about your dietary needs. But even the best of friends can forget or be unaware of some of the trickier aspects of avoiding gluten. Always mention your need for gluten-free in advance and offer to bring a contribution or your own bread.

I Don’t Want to Offend My Mother-in-Law

When people forget or make a mistake, and you’re offered a meal containing gluten, with no alternative available, the situation can be awkward. But you don’t want to make yourself sick or put your own health at risk, either. So don’t worry about offending your daughter-in-law, or Great Aunt Florrie, or a terribly important hostess. Which comes first? Your health or the slight chance that you might offend someone? You’ll mostly avoid this awkward situation if you always explain your dietary needs when invited somewhere. It’s rare for people to be offended — more often they feel really embarrassed about forgetting.

I’m Sure I’ll Pick Up Something Gluten-Free on the Way There

This scenario is becoming more and more likely, but you can never bank on it unless you know exactly where you’re going and the sorts of shops you pass. Even in a big city, gluten-free goods can be frustratingly elusive. Deciding on the spur of the moment to head off for a few days always involves grabbing a bag of gluten-free supplies. If you come home without needing to dip into the bag, you score bonus points!

I’ve Requested a Gluten-Free Meal for Each of My Flights

You’ve done the right thing so you’ll be okay on your trip, right? Wrong! You may be okay, but the system may let you down. The airline may have no record of your request, or your meal may not appear on the plane. Always pack emergency supplies so you don’t go hungry if your meal gets lost in transit. You have no back-up service at 30,000 feet.

I Feel Really Left Out Watching Everyone Tuck In, So I’ll Just Have a Nibble

Tempting, but just not on! One little nibble can lead to another and another. Fix in your mind the simple fact that you just don’t ever eat gluten. If you completely rule it out in your mind, you find those tempting thoughts won’t even enter your head. Get into the habit of eating something before you go out, if you aren’t sure you’ll be able to enjoy anything there. (Chapter 16 has a lot of suggestions for when you’re out and about.)