Switching to a gluten-free diet might seem daunting to most people – especially if they've been diagnosed with gluten intolerance, or other conditions which have forced them to eliminate gluten from their diet. 

There are however ways of transforming your lifestyle into a gluten-free one without any additional stress. The following are a set of tips and tricks to make adapting a gluten-free diet.

1. Get to know gluten

Gluten is a family of proteins which can be found in grains such as wheat, rye, spelt, and barley - making them not allowable to anyone leading a gluten-free diet. Gluten helps food retain its shape and serves as a sort of glue which holds food together, which means it sometimes sneaks in where we least expect it. The most common foods to look out for in this case would be processed meats such as sausages and cured meats, crisps, most sauces including soy sauce, instant soups, gravies and chocolate. As a general rule, always check the label before buying anything which is not from the gluten-free aisle. It might initially sound quite overwhelming, but by time, you will learn to recognise what you can and cannot eat more easily. When in doubt, consult reliable sources such as the Celiac Disease Foundation.

2. Naturally gluten-free food 

There are many foods which are naturally gluten free - such as fruit, vegetables, meat and fish. These can be considered safe as long as there is no cross-contamination of any sort. When it comes to grains – rice, quinoa, buckwheat and amaranth are just some of the naturally gluten-free foods you can enjoy freely. Again, always check the labels for any cross-contamination or traces if you're celiac or highly sensitive to gluten. 

 

3. Plan in advance 

One of the greatest worries of someone who is gluten intolerant or celiac is usually eating out — be it at a restaurant or at a family BBQ or a dinner at your friend's house. Always let the organisers know what you can and cannot eat, and perhaps offer to bring your own gluten-free alternatives to be safe especially due to cross-contamination. When it comes to eating out at restaurants, when possible, check the menu online or call them in advance to ask what gluten-free options they offer and what their allergy policy is – especially if you've never been before or if you're abroad. 

4. Explore gluten-free alternatives

As with any other food, gluten-free products differ from brand to brand. Many find it harder to switch to gluten-free mostly because some foods have a different texture when compared to their normal counterparts, especially when it comes to pre-packed food such as gluten-free pasta or baked goods such as bread. In this case the trick is to explore different brands and different alternatives till you find the one which you prefer best. This also applies for gluten-free flours: try different mixtures, and different kinds of flours till you find the texture and taste you prefer. 

 

5. Connect with others 

Finding support from other people following a gluten-free diet makes living a gluten-free life much easier. With pages such as Coeliac Association Malta and GLUTEN FREE MALTA on Facebook are spaces where one can keep updated regarding anything celiac or gluten-free in Malta. These platforms will also give you the ability to learn recipes and exchange recommendations. Following gluten-free bloggers, Youtubers or simply following hashtags such as #glutenfree on Instagram are also good ways of discovering new gluten-free spots, products or recipes, or simply serve as inspiration for when you're stuck in a rut for what to eat.