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Tips to avoid gluten at home

  1. Check labels and ingredients

It is very important to read the label and composition written on the packaging before buying and eating a product. It is recommended to verify that the product has the “gluten-free” label or the certification of gluten-free (GF) product. We mustn’t assume that one product has no gluten. For products without any “gluten-free” label, we must read the list of ingredients carefully and if we still having doubts, we can contact with the supplier and ask for more information.

  1. Separate gluten-free products from other ones.

This is a basic rule for a celiac to avoid cross contamination and is especially important if you share the kitchen with non-celiac persons. In this case, is it not only important to distinguish gluten products from the other ones but to organize foodstuff in order to avoid contamination by contact. For example, a handy tip is to strategically place gluten-free food in the upper shelf of the fridge or cupboard, to avoid contamination in case any recipient or bag with food containing gluten, brakes or spills. In conclusion, we must store food as isolated and controlled as possible if we want to avoid cross-contamination.

  1. Have kitchen tools only for GF food.

Any foodstuff getting in contact with any surface or instrument contaminated with gluten must automatically be considered as non suitable for celiac patients. For that, it is always recommended that celiacs have their own cocking tools (frying pan, grill, toaster…). Indeed, any tool in the kitchen subject to contamination should be exclusively dedicated to the preparation of the GF food.

  1. Clean cooking equipment and avoid porous material

If you cannot have your own kitchen tools and the GF food is cooked with the same utensils used to cook the rest of the food, the alternative is to clean them thoroughly. At the same time, it is important to avoid porous materials like wood because they usually hide remains of bread crumbs, doughs or flours with gluten.

  1. Use different colour for the chopping boards

The innapropiate chopping boards usage, for example chopping GF food and food containing gluten without cleaning before, is a common cause of cross contamination in the kitchen. It is a good idea to use a colour code that is used in restaurants (there they use a specific color for specific ingredient) and have two chopping boards from different colours each.

  1. Establish a gluten-free area on the countertop.

Not only must we pay attention to what it is used in the kitchen to prepare GF dishes, but control the place where they are made. It it not worth using an tool y cautiously cleaned if they are placed on any contaminated surface, for that, we must establish an area on the countertop and leave it specially to prepare GF food.

  1. GF Diet for all the family

When only one of the member of the family has to follow the gluten free diet, it can be difficult for him/her to avoid gluten while is surrounded by food containing gluten, which can be a temptation. In this situation, the most recommended and useful for the celiac is that the rest of the family, in support of, follows a gluten free diet when having lunch together. This is not a big effort, as currently there exists a multitude of cookbooks and web pages with delicious GF recipes that will satisfy the whole family. This way it is easier for the celiac to stay away from food containing gluten and it is also the solution to avoid cross contamination in the kitchen.

  1. Write down what you eat

If we want to avoid gluten involuntary intakes, we should do this. Carry a notebook where we can write down, for example, new products or brands we try or changes in habits. With this method we can do a dairy monitor of all the GF food we eat and it suitability. In case of suffering sudden symptoms related to the celiac disease, it is possible to have a look to our notebook and think about the source of our pain.

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