Tips for Going Gluten Free During the Holidays: For the Host and the Guest!

With all the holiday parties and events starting up in earnest this week, here's a quick rundown of tips for the gluten free life during the holidays. Whether you must be gluten free yourself, or are hosting someone who is, here's what you need to know!

What is "Gluten Free": Gluten free means you do not eat wheat, rye, barley, and most oats (due to cross-contamination). These are the plants that contain gluten - a gooey "gluey" substance, actually a protein, found in the above listed grains.

Who avoids gluten?: People with Celiac's disease (an auto-immune condition) must avoid all gluten and people with known food sensitivities (who are not technically allergic but find their body does not do well with gluten) are the two primary groups.

Some people also choose to avoid gluten as a lifestyle preference. Personally, as a health coach, I do not recommend this as going gluten free and doing it in a healthy way is both complex and potentially pricey. There are other ways to go healthy and loose weight if you body is okay with gluten.

FOR THE HOST and HOSTESS

How to read ingredients for gluten: By law, wheat must be labeled (along with the other top 8 food allergens), but gluten does not have to be labeled. Therefor, look out for not only wheat, but rye, barley, and oats as well.

Also understand that gluten can mask under tricky names, such as: seitan, semolina, spelt, and bulger. It is also found in soy sauce and ingredients listed as starches (modified start, modified food starch, vegetable starch), and some other stealth names.

Look for it in unexpected places too. Gluten has been found in certain brands of: ice cream, tomato sauce, potato chips, and hot dogs... just to name a few!

Your best bet when feeding someone who must be gluten free is to either look for clearly labeled certified gluten free products, use a certified gluten free mix (there are many to choose from now!), or better yet, contact local Canton baker Can It Be Gluten Free, and she will help you out!

Okay - so someone with a gluten issue is coming over. Now what? Call your guest and talk to them. Seriously, just showing you care will absolutely make their day! You can ask questions such as: How sensitive to gluten are you and do I need to be worried about cross-contamination? Do you have a favorite gluten free food I can prepare? Can you suggest a gluten free baking mix you like so I can have it ready?

Also plan to have some naturally gluten free foods on hand. Things like: fresh fruit and veggies, good quality cheeses, and clearly labeled gluten free chips and dips (I vote guacamole and salsa!).

FOR THE GLUTEN FREE GUEST
If you've been gluten free for any length of time, you're probably used to navigating social situations. But, perhaps you are new to this lifestyle, or need a little boost of confidence for the holiday season.

The first thing to always remember is that your health is in your hands, so plan ahead. Some people hosting you will be awesome and accommodating - and get it right. Others will have the best of intentions, but somehow still think that if it says "white flour", it isn't wheat... or they miss one of the tricky names for gluten. Others just won't try. Maybe it's too overwhelming or they don't realize the seriousness of how careful you must be.

Whatever the case - prepare! If you're really worried, eat before hand... but that's not always much fun! The best bet might be to call your host and ask what food is being prepared. Bring an alternate for yourself, or offer to contribute a favorite dish to the festivities. And, always come a little prepared. Stash some rice crackers in a bag so you can enjoy the cheese plate, or bring your own appetizer to share.


The holidays are a wonderful time, and with a little planning from both host and guest alike, gluten does not have to stand in the way!

For a gluten free holiday cooking guide, click HERE
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For more information on whether going gluten free is right for you, if you need help in the gluten free lifestyle, or to see if health coaching is right for you, please contact me!
colleen@WillowTreeWellnessCT.com
(860) 833-9788

For more information on what to look for when shopping gluten free, check out:
www.FoodAllergy.org
www.Celiac.com
www.celiac.org