Danna Korn

    Leading authority on the gluten-free diet and

    co-author of Gluten-Free Cooking For Dummies

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    spine=.7680”by Danna Korn

    Foreword by Alessio Fasano, MD

    Living

    Gluten-Free

    FOR

    DUMmIES‰

    2ND EDITION

    01_585894-ffirs.indd i 01_585894-ffirs.indd i 42610 9:57 PM 42610 9:57 PMLiving Gluten-Free For Dummies?, 2nd Edition

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    10 9 8 7 6 5 4 3 2 1

    01_585894-ffirs.indd ii 01_585894-ffirs.indd ii 42610 9:57 PM 42610 9:57 PMAbout the Author

    Danna Korn is also the author of Gluten-Free Cooking For Dummies, Wheat-

    Free, Worry-Free: The Art of Happy, Healthy, Gluten-Free Living and Kids with

    Celiac Disease: A Family Guide to Raising Happy, Healthy Gluten-Free Children.

    Respected as one of the leading authorities on the gluten-free diet and the

    medical conditions that benefit from it, she speaks frequently to health care

    professionals, celiacs, parents of celiacs, parents of autistic kids involved in a

    gluten-freecasein-free dietary intervention program, and others on or consid-

    ering a gluten-free diet. She has been invited twice to be a presenter at the

    International Symposium on Celiac Disease.

    Danna has been researching celiac disease since her son, Tyler, was diag-

    nosed with the condition in 1991. That same year, she founded R.O.C.K.

    (Raising Our Celiac Kids), a support group for families of children on a gluten-

    free diet. Today Danna leads more than 100 chapters of R.O.C.K. worldwide.

    She is a consultant to retailers, manufacturers, testing companies, dietitians,nutritionists, and people newly diagnosed with gluten intolerance and celiac

    disease. She also coordinates the International WalkRun for Celiac Disease

    each May in San Diego.

    01_585894-ffirs.indd iii 01_585894-ffirs.indd iii 42610 9:57 PM 42610 9:57 PMDedication

    This book is dedicated to the people who have patiently supported my some-

    times overzealous and usually over-the-top efforts as The Glutenator, singing

    the praises of a gluten-free lifestyle throughout the land. Most importantly, to

    my family and friends — especially Tyler, Kelsie, and Bryan — who encour-

    age, inspire, and energize me. Your support means more to me than you

    could ever know, and I couldn’t have written a word without you. And to

    those of you who embrace or are planning to embrace the gluten-free life-

    style, I hope I can make a difference, if even only a small one, in your lives by

    inspiring you to love the gluten-free way of life.

    01_585894-ffirs.indd iv 01_585894-ffirs.indd iv 42610 9:57 PM 42610 9:57 PMAuthor’s Acknowledgments

    A huge thank you to the hard-working team at Wiley Publishing. First, thank

    you to Mikal Belicove, the original acquisitions editor who came up with and

    promoted the idea of doing a For Dummies book about the gluten-free lifestyle,and then held my hand as I learned the ropes of writing in the For Dummies

    format. To Mike Lewis and Natalie Harris, thank you for your patience as I took

    liberties with the table of contents on the second edition. To Tim Gallan,Natalie Harris, Danielle Voirol, and Krista Hansing, thank you for tolerating my

    sometimes quirky sense of humor and my many made-up words. It must have

    driven your spell-checker crazy. I’d like to thank Emily Nolan for testing all of

    the recipes, and for her tactful and humorous comments when the dishes I had

    invented were outrageous flops (don’t worry, we fixedem!). And thank you to

    Patty Santelli for nutritional analysis of the recipes.

    I’m extremely grateful to my friends and colleagues, Michelle Pietzak, MD;

    Ron Hoggan, PhD.; and Cynthia Kupper, RD; for their careful technical review

    of the book. All of you go far and above the “call of duty” in helping the

    gluten-free community each and every day. Ron, writing the second edition

    of this book knowing that you were reviewing it was beyond intimidating.

    You are one of my all-time gluten-free heroes.

    A huge thank you to my friend and another hero, Alessio Fasano, MD, who is one

    of the biggest fish in the celiac sea. I’m honored that you wrote the foreword for

    this book and am grateful for your phenomenal work in the celiac world.

    To the entire gluten-free community, thank you for your steadfast encourage-

    ment. You motivate me to be passionate.

    And last, but by no means least, I’m incredibly grateful to my family and

    friends. After I finished the books before this one, I asked you to slip cyanide

    in my coffee if I ever thought about writing another book. Thanks for not

    doing that. Seriously, without your patience, encouragement, support, opti-

    mism, love, and inspiration, I couldn’t have written a word. Bryan, you are

    the love of my life. Thank you for your patience as I squeezed this book

    between you, the kids, and Sonic Boom.

    01_585894-ffirs.indd v 01_585894-ffirs.indd v 42610 9:57 PM 42610 9:57 PMPublisher’s Acknowledgments

    We’re proud of this book; please send us your comments at http:dummies.custhelp.

    com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-

    2974, outside the U.S. at 317-572-3993, or fax 317-572-4002.

    Some of the people who helped bring this book to market include the following:

    Acquisitions, Editorial, and

    Media Development

    Project Editor: Natalie F. Harris

    (Previous Edition: Tim Gallan)

    Acquisitions Editor: Mike Lewis

    Copy Editors: Krista Hansing, Todd Lothery

    (Previous Edition: Danielle Voirol)

    Assistant Editor: Erin Calligan Mooney

    Senior Editorial Assistant: David Lutton

    Technical Editor: Ron Hoggan

    Recipe Tester: Emily Nolan

    Nutritional Analyst: Patricia Santelli

    Editorial Manager: Christine Meloy Beck

    Editorial Assistants: Rachelle Amick,Jennette ElNaggar

    Art Coordinator: Alicia B. South

    Cover Photos: ? iStock Jeanne Hatch

    Cartoons: Rich Tennant

    (www.the5thwave.com)

    Composition Services

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    Proofreaders: Lindsay Littrell,Nancy L. Reinhardt

    Indexer: Steve Rath

    Publishing and Editorial for Consumer Dummies

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    Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies

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    Composition Services

    Debbie Stailey, Director of Composition Services

    01_585894-ffirs.indd vi 01_585894-ffirs.indd vi 42610 9:57 PM 42610 9:57 PMRecipes at a Glance

    Gluten-Free Granola ....................................................................................................169

    Eggs in a Bread Basket ................................................................................................171

    Breakfast Quiche .........................................................................................................172

    Simple, Stylin’ Smoothie .............................................................................................174

    Coffee Cake ...................................................................................................................175

    Crêpes ...........................................................................................................................176

    Versatile Blueberry Muffins .......................................................................................178

    Party Mix ......................................................................................................................180

    Spicy Corn Fritters ......................................................................................................181

    Spicy Buffalo Wings .....................................................................................................182

    Artichoke and Spinach Dip .........................................................................................184

    Guacamole ....................................................................................................................184

    Mango Salsa .................................................................................................................186

    Asian Pork Lettuce Wraps ..........................................................................................190

    New England Clam Chowder ......................................................................................194

    Black Bean Chili ...........................................................................................................196

    Asian Salad Dressing ...................................................................................................200

    Caesar Salad Dressing .................................................................................................200

    Creamy Green Anchovy Salad Dressing ...................................................................201

    Quinoa Crunch .............................................................................................................205

    Rice Salad with Red Peppers, Garbanzo Beans, and Feta ......................................206

    Sweet-Potato Potato Salad .........................................................................................206

    Spicy Chinese Game Hens ..........................................................................................210

    Your Basic Roasted Chicken ......................................................................................212

    Lemon Caper Chicken .................................................................................................214

    Steak and Peanut Pepper Pasta .................................................................................216

    Shredded Pork .............................................................................................................219

    Tequila-Lime Shrimp and Scallops ............................................................................221

    Szechwan Scallops with Orange Peel ........................................................................222

    Baked Lemon Mahi Mahi ............................................................................................223

    Vegan Lasagne .............................................................................................................224

    Fresh Harvest Penne ...................................................................................................225

    Cheese Enchiladas ......................................................................................................226

    02_585894-ftoc.indd vii 02_585894-ftoc.indd vii 42610 9:58 PM 42610 9:58 PM Black Bean Veggie Burgers .........................................................................................227

    Marinated Seafood (Ceviche) ....................................................................................230

    Mexican Pizza ..............................................................................................................231

    Chile Rellenos Casserole ................................................................................................. 232

    Vietnamese Rice Wraps, or Summer Rolls (Goi Cuon) ...........................................234

    Pork Spring Rolls .........................................................................................................235

    Faux Pho — Thai-Namese Shrimp and Chicken Soup .............................................236

    Eggplant Morocco .......................................................................................................238

    “Greece-y” Eggs ............................................................................................................239

    Spicy Chicken Curry ....................................................................................................240

    Cuban Mojito ................................................................................................................242

    Basic Pizza Crust .........................................................................................................246

    Tomato Herb Pizza Sauce ...........................................................................................248

    Alfredo Sauce ...............................................................................................................249

    Pizza Pockets (Calzones) ............................................................................................250

    Sauceless Inside-Out Seafood Pizza ..........................................................................252

    Three-Bean Pasta .........................................................................................................253

    Sweet and Tangy Noodles with Peanuts (Pad Thai) ...............................................254

    Simple White Bread for Bread Machines ..................................................................256

    Flour Tortillas ..............................................................................................................257

    Flourless Chocolate Cake ...........................................................................................260

    Oops-Proof Peanut Butter Fudge ...............................................................................261

    Crustless Cherry Cheesecake ....................................................................................262

    Chocolate Marshmallow Bars ....................................................................................264

    Sweet Peanut Butter– and Chocolate-Covered Cereal ............................................264

    Fruity Caramel Popcorn Balls ....................................................................................265

    Microwave Chocolate Chip Peanut Brittle ...............................................................266

    Incredibly Easy Peanut Butter Cookies ....................................................................267

    Zebra Meringues ..........................................................................................................268

    Grilled Banana Split .....................................................................................................269

    Blueberry Parfait .........................................................................................................270

    Granola Bars ................................................................................................................271

    02_585894-ftoc.indd viii 02_585894-ftoc.indd viii 42610 9:58 PM 42610 9:58 PM

    Foreword .....................................................................xxi

    Introduction ................................................................. 1

    About This Book ..............................................................................................1

    Conventions Used in This Book .....................................................................2

    What You’re Not to Read ................................................................................3

    Foolish Assumptions .......................................................................................3

    How This Book Is Organized ..........................................................................4

    Part I: Going Gluten-Free: Who, What, Why, and How ......................4

    Part II: Planning and Preparing: The Preludes to Cooking ...............5

    Part III: From Menus to Meals: Recipes

    for the Gluten-Free Gastronome .......................................................5

    Part IV: Living — and Loving — the Gluten-Free Lifestyle 247 .......5

    Part V: The Part of Tens ........................................................................5

    Icons Used in This Book .................................................................................6

    Where to Go from Here ...................................................................................6

    Part I: Going Gluten-Free: Who, What, Why, and How .... 7

    Chapter 1: Gluten-Free from A to Z:

    The Basics of Being Gluten-Free . . . . . . . 9

    What Is Gluten, Anyway, and Where Is It? ..................................................10

    But I Thought Wheat Was Good for Me! .....................................................11

    Discovering the Benefits of a Gluten-Free Lifestyle ..................................12

    Eating isn’t supposed to hurt .............................................................12

    Making nutrition your mission: Head-to-toe health benefits..........13

    Mastering the Meals ......................................................................................15

    Planning and preparing .......................................................................15

    Shopping shrewdly ..............................................................................15

    Considering your kitchen ...................................................................16

    Cooking outside the recipe box .........................................................16

    Getting Excited about the Gluten-Free Lifestyle ........................................17

    “A” is for adapting your perspective on food...................................17

    Savoring gluten-free flavors ................................................................17

    Getting out and about .........................................................................18

    Raising kids to love the lifestyle ........................................................18

    Setting realistic expectations .............................................................19

    Arming yourself with good information ............................................19

    02_585894-ftoc.indd ix 02_585894-ftoc.indd ix 42610 9:58 PM 42610 9:58 PMChapter 2: Going Gluten-Free: Who’s Doing It and Why . . . 23

    Shedding Light on the Gluten-Sensitivity Spectrum .................................23

    At one end: Allergies............................................................................24

    Somewhere in the middle: Gluten sensitivity and intolerance ......25

    Crossing the line: Celiac disease ........................................................26

    Autism and behavioral disorders ......................................................27

    Identifying Symptoms of Gluten Sensitivity and Celiac Disease ..............27

    Going for the gut: Gastrointestinal symptoms .................................27

    Identifying nongastrointestinal symptoms .......................................28

    Spotting symptoms in kids .................................................................30

    Discovering misdiagnoses and the missed diagnoses ....................30

    Getting Tested for Gluten Sensitivity and Celiac Disease ........................32

    Blood tests ............................................................................................33

    Biopsies .................................................................................................35

    Stool tests .............................................................................................36

    Genetic tests .........................................................................................37

    Interpreting your test results .............................................................38

    I’ve tested positive! Now what? ..........................................................39

    Considering the Risks If You Don’t Give Up Gluten ..................................41

    Looking at associated conditions ......................................................41

    Living with compromised health .......................................................43

    Healing Begins on Day One ..........................................................................44

    Chapter 3: A Closer Look at Celiac Disease . . . . . 45

    Exposing One of the Most Common Genetic Diseases of Mankind .........45

    Pinpointing Who Develops Celiac Disease and Why .................................47

    It’s in the genes ....................................................................................48

    Triggering celiac disease: What turns it on ......................................49

    Understanding Celiac Disease and What It Does to the Body .................49

    How your guts are supposed to work ...............................................49

    How your guts work with celiac disease...........................................50

    Paving the way for treatment options ........................................................52

    Scratching the Surface of Dermatitis Herpetiformis .................................53

    Chapter 4: Connecting Gluten with Autism, Behavior, and Mood . . 55

    Blaming the Bread: How Gluten Affects Behavior .....................................56

    Why food affects mood .......................................................................56

    The gut–brain connection...................................................................57

    The Possible Relationship Between Autism and Gluten Sensitivity .......57

    Exploring dietary treatment for autism: gluten-freecasein-free ...59

    Explaining the Opioid Excess Theory of Autism..............................59

    Taking a urine test ...............................................................................60

    More Potential Benefits for Going Gluten-freeCasein-free ......................61

    Rethinking “reading, writing, and Ritalin” ........................................62

    Diminishing depression and other mood disorders .......................63

    x Living Gluten-Free For Dummies, 2nd Edition

    02_585894-ftoc.indd x 02_585894-ftoc.indd x 42610 9:58 PM 42610 9:58 PMChapter 5: Grasping the Ground Rules of the Gluten-Free Diet . . 65

    When in Doubt, Leave It Out ........................................................................66

    Defining Gluten So You Can Avoid It ...........................................................66

    Recognizing Gluten-Free Foods at a Glance ...............................................67

    Forbidden grains ..................................................................................68

    Grains and starches you can safely eat ............................................70

    Other foods that are usually gluten-free ...........................................71

    Foods that usually contain gluten .....................................................72

    Exploring Alternative Grains and Superfoods ...........................................72

    Amaranth ..............................................................................................73

    Arrowroot .............................................................................................73

    Buckwheat (soba) ................................................................................74

    Mesquite (pinole).................................................................................74

    Millet ......................................................................................................75

    Montina (Indian ricegrass) .................................................................75

    Quinoa (hie) ..........................................................................................75

    Sorghum (milo, jowar, jowari, cholam).............................................76

    Teff (tef) ................................................................................................76

    Checking Up on Questionable Ingredients .................................................77

    Knowing which foods to research .....................................................77

    Putting an end to the controversy over certain foods ....................78

    The Buzz on Booze: Choosing Alcoholic Beverages .................................79

    Booze you can use ...............................................................................79

    Step away from the bottle ...................................................................80

    Making Sure Your Medications and Supplements Are Safe .....................80

    Using Nonfood Products: What You Need to Know ..................................81

    Makeup matters ...................................................................................81

    Lotions and potions .............................................................................82

    Dental products ...................................................................................82

    Chapter 6: Making Sure It’s Gluten-Free: Digging a Little Deeper . . 83

    Gluten-Free Ambiguously: Why It Isn’t So Straightforward ......................84

    Loose labeling terminology ................................................................84

    “Gluten-free” may not mean 100 percent ..........................................85

    Contamination risks ............................................................................86

    Mysterious ingredient sources ..........................................................87

    Defining Safe Amounts of Gluten .................................................................87

    Testing for Gluten in Foods ..........................................................................88

    Deciphering Label Lingo ...............................................................................88

    Reading Glutenese: Knowing what to look for .................................89

    Avoiding tempting marketing come-ons ...........................................90

    Checking with Food Manufacturers ............................................................90

    Interpreting company responses .......................................................91

    Getting the most out of your calls to manufacturers ......................93

    Getting product listings from a company .........................................94

    xi

    02_585894-ftoc.indd xi 02_585894-ftoc.indd xi 42610 9:58 PM 42610 9:58 PMLiving Gluten-Free For Dummies, 2nd Edition

    xii

    Searching for Information: The Good, the Bad, and

    the Completely Ludicrous ........................................................................94

    The Internet, for better and for worse ..............................................95

    Magazines and newsletters.................................................................96

    Books .....................................................................................................96

    Support groups ....................................................................................96

    Chapter 7: Gluten-Free . . Nutritiously . . . . . . 99

    Appreciating Your Food .............................................................................100

    Good Carbs, Bad Carbs: Tuning In to the Glycemic Index

    and Glycemic Load ..................................................................................100

    Perusing the glycemic index (GI) .....................................................101

    Hauling the glycemic load (GL) ........................................................102

    What do blood-sugar levels have to do with anything? ................103

    The high cost of high insulin ............................................................104

    Taking a Healthful Approach to Gluten-Free Living ................................105

    Dining with cavemen: The Paleolithic diet .....................................105

    Comparing caveman-style to low-carb diets ..................................107

    Reviewing the more healthful approach .........................................109

    Being Healthy, Stealthy, and Wise .............................................................110

    Avoiding nutritional pitfalls on the gluten-free diet ......................110

    Getting the fiber you need on a gluten-free diet ............................112

    The whole truth (and nothing but) about whole grains ...............112

    Winning the Weight Wars ...........................................................................113

    Losing weight on the gluten-free diet ..............................................113

    Gaining weight on the gluten-free diet ............................................115

    Gaining an Athletic Advantage by Being Gluten-Free .............................115

    Part II: Planning and Preparing:

    The Preludes to Cooking ............................................ 117

    Chapter 8: Creating a Gluten-Free-Friendly Kitchen . . . . 119

    Sharing the Kitchen with Gluten ................................................................119

    Avoiding cross-contamination .........................................................121

    Storing foods separately for convenience ......................................124

    Taking Inventory of the Pantry and Fridge ..............................................125

    Specialty ingredients to stock ..........................................................125

    Mixes to have on hand ......................................................................127

    Specialty premade products to consider .......................................128

    Chapter 9: Shopping Is Easier Than You Think . . . . 131

    Knowing What You Want ............................................................................132

    Planning your meals ..........................................................................132

    Making lists .........................................................................................134

    02_585894-ftoc.indd xii 02_585894-ftoc.indd xii 42610 9:58 PM 42610 9:58 PMxiii

    Deciding What to Buy .................................................................................134

    Checking out gluten-free specialty products .................................135

    Remembering naturally gluten-free foods ......................................135

    Asking for opinions ............................................................................136

    Deciding Where to Shop .............................................................................137

    “Regular” grocery stores ...................................................................137

    Natural foods stores ..........................................................................138

    Farmers’ markets ...............................................................................139

    Ethnic markets ...................................................................................139

    Gluten-free retail stores ....................................................................139

    Web sites and catalogs ......................................................................139

    Navigating the Aisles ...................................................................................140

    Perusing the perimeter .....................................................................141

    Sorting through the health food aisle .............................................141

    Living Gluten-Free — Affordably ...............................................................142

    Scaling back on specialties ...............................................................142

    Saving on shipping .............................................................................143

    Going generic ......................................................................................144

    Eating nutritiously .............................................................................144

    Eating in ..............................................................................................144

    Using gluten-free mixes .....................................................................145

    Chapter 10: Cooking: Tips and Techniques . . . . . 147

    Creatively Gluten-Free: Improvising in the Kitchen ................................147

    Adapting any dish to be gluten-free ................................................148

    Avoiding cross-contamination when cooking ................................149

    Using standby substitutions .............................................................150

    Cooking with Wheat Alternatives ..............................................................153

    Incorporating alternative gluten-free grains ..................................153

    Thickening with gluten-free starches and flours ...........................154

    Cutting out casein, too ......................................................................156

    Trying Your Hand at Gluten-Free Baking ..................................................157

    Mixing it up with mixes .....................................................................158

    Introducing xanthan gum: The star of the dough ..........................158

    Substituting gluten-free flours ..........................................................159

    Making your own gluten-free flour mixtures ..................................160

    Baking bread the gluten-free way ....................................................162

    Part III: From Menus to Meals:

    Recipes for the Gluten-Free Gastronome ..................... 165

    Chapter 11: Beginning with Breakfast . . . . . . 167

    Getting Your Day Off to a Gluten-Free Start .............................................167

    Grabn go starters .............................................................................168

    Power-start your gluten-free day with protein ...............................170

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    The Incredible, Edible Egg ..........................................................................170

    Smoothies for Starters ................................................................................173

    Wake Up and Smell the Coffee Cake: Hot Breakfast Ideas ......................174

    Chapter 12: Appetizers with Attitude . . . . . . 179

    Fashioning Finger-Lickin’-Good Finger Foods ..........................................179

    Digging into Dips and Dippers ...................................................................183

    Going Wild with Wraps ...............................................................................187

    Rice rolls .............................................................................................188

    Exploring lettuce wraps ....................................................................189

    Chapter 13: Sensational Soups, Salads, and Sides . . . . 193

    Sipping Soups and Chowing Down on Chowders ....................................193

    Making Strides with Salads and Sides .......................................................197

    Serving salads with green, leafy stuff ..............................................198

    Dressing it up with dressings ...........................................................199

    Finishing off your salad with some fixin’s ......................................202

    Getting creative with croutons ........................................................203

    Move Over, Mashed Potatoes: Considering New Sides ..........................204

    Chapter 14: Enticing Entrées . . . . . . . . 209

    Making Poultry with Pizzazz ......................................................................209

    Eating Meat ...................................................................................................215

    Buying beef .........................................................................................215

    Cooking with pork ..............................................................................218

    Diving into Seafood .....................................................................................221

    Exploring Vegetarian Entrées ....................................................................224

    Chapter 15: Enjoying International Cuisine . . . . . 229

    Making Mexican Gluten-Free ......................................................................229

    Cooking Gluten-Free with an Asian Persuasion .......................................233

    Gluten-free Goes Global ..............................................................................237

    Chapter 16: Pizza, Pasta, and Bread: Foods

    You Thought Were a Thing of the Past . . . . . . 245

    Pizza with Pizzazz ........................................................................................245

    Crust: The pizza foundation .............................................................246

    Pizza sauces ........................................................................................248

    Pizzas beyond cheese and pepperoni .............................................249

    No More Pining for Pasta ............................................................................252

    Making Bread ...............................................................................................255

    Chapter 17: Getting Your Just Desserts . . . . . . 259

    Daring to Be Decadent: Gluten-Free Indulgences ....................................259

    Making Sweet Stuff to Packn’ Snack On ..................................................263

    Being Sensible: Sweets for the Health-Conscious ....................................268

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    Part IV: Living — and Loving — the

    Gluten-Free Lifestyle 247 ........................................ 273

    Chapter 18: Getting Out and About: Eating Away from Home . . 275

    The Golden Rules of Going Out Gluten-Free ............................................276

    Don’t expect others to accommodate your diet ............................276

    Ask what’s for dinner ........................................................................277

    Filler up before you go ....................................................................277

    BYOF: Bring your own food ..............................................................277

    Bite your tongue when they make a mistake .................................278

    Enjoy the company ............................................................................278

    Dining Out: Restaurant Realities and Rewards ........................................279

    Choosing the restaurant ...................................................................280

    Calling ahead ......................................................................................283

    Making smart menu choices .............................................................284

    Talking with the staff: Ask and ye shall receive .............................284

    Having restaurants cook the food you bring ..................................286

    Remembering the art of healthy tipping .........................................288

    The Incredible, Edible Journey: It’s Travel Time! ....................................288

    Researching your destination ..........................................................289

    Sprechen zie gluten? Speaking gluten-free in other countries .....290

    Choosing gluten-free-friendly accommodations ............................291

    Packing your own provisions ...........................................................291

    Getting there .......................................................................................292

    Chapter 19: Raising Happy, Healthy, Gluten-Free Kids . . . 295

    Forging through the Feelings .....................................................................296

    “My child’s life is changed forever” .................................................298

    “I don’t want her to feel different” ...................................................298

    “Will he turn out okay?” ....................................................................298

    “This is harder for me than it is for her” ........................................299

    Focusing on the good stuff ...............................................................300

    Talking to Your Kids about Being Gluten-Free ........................................301

    Including the whole family................................................................301

    Keeping the discussion upbeat ........................................................302

    Explaining the new lifestyle ..............................................................303

    Reinforcing the idea that gluten makes your child feel icky ........305

    Handling your child’s reaction .........................................................306

    Helping your kids talk to others about the diet .............................306

    Deciding Whether the Whole Family Should Be Gluten-Free .................308

    The pros ..............................................................................................308

    The cons ..............................................................................................309

    Middle ground ....................................................................................309

    What about babies? ...........................................................................310

    Giving Your Child Control of the Diet .......................................................311

    Working together to make good choices ........................................311

    Trusting kids when you’re not there ...............................................312

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    Hitting the Road with the Gluten-Free Gang ............................................313

    Leaving Your Gluten-Free Kids in the Care of Others .............................314

    Trusting your kids with friends, family, and sitters ......................314

    Sending your children to school ......................................................314

    Guiding Your Gluten-Free Teens ................................................................316

    Noticing changing symptoms ...........................................................316

    Understanding why teens may cheat on the diet ..........................317

    Helping teens after they move out ..................................................318

    Chapter 20: Beating the Blues: Overcoming Emotional Obstacles . . 319

    Recognizing Common Emotional Struggles ..............................................320

    Sheer shock and panic ......................................................................321

    Anger and frustration ........................................................................322

    Grief and despair................................................................................323

    Loss and deprivation .........................................................................323

    Sadness and depression ...................................................................324

    Dealing with Denial ......................................................................................326

    When you’re the one in denial .........................................................326

    When others are in denial .................................................................328

    Getting Back on Track When You’re Feeling Derailed ............................329

    Regaining control ...............................................................................329

    Getting beyond big words with heavy implications ......................329

    Focusing on what you can eat ..........................................................330

    Deflecting the temptation to be annoyed or offended ..................331

    Faking optimism .................................................................................332

    Spreading attitudes — they’re contagious .....................................333

    Redefining Who You Are .............................................................................333

    Resisting the Temptation to Cheat ............................................................335

    Realizing why you want to cheat .....................................................335

    Assessing the consequences ............................................................337

    Overcoming the temptation .............................................................337

    Part V: The Part of Tens ............................................ 339

    Chapter 21: Ten Benefits of Being Gluten-Free . . . . 341

    You Know How to Improve Your Health ..................................................341

    If You Have Problems with Gluten, Your Health

    Improves Right Away...............................................................................342

    Going Gluten-free May Help with Autism, ADD, and ADHD ....................342

    If You Don’t Have Celiac Disease and You’re Not

    Eating Gluten, You’ll Never Develop It ..................................................342

    You May Decrease the Chances of Developing

    Associated Autoimmune Diseases .........................................................343

    You May Be Turning Back the Clock .........................................................343

    Symptoms of Menopause May Decrease ..................................................343

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    Your Weight Can Be Easier to Manage .....................................................344

    You’re More Aware of Nutrition ................................................................344

    Blood-Sugar Levels May Be More Stable ..................................................344

    Chapter 22: Ten Tips to Help You (or Your Child)

    Love the Gluten-Free Lifestyle . . . . . . . 345

    Focus on What You Can Eat .......................................................................345

    Expand Your Culinary Horizons with Adventuresome Alternatives ....346

    Enjoy Ethnic Fare .........................................................................................346

    Control the Diet ...........................................................................................346

    Eat to Live, Don’t Live to Eat ......................................................................347

    Remember: You’re Different. So What? ....................................................347

    Go Ahead — Enjoy a (Gluten-Free) Splurge .............................................347

    Tune In to the Benefits ................................................................................348

    Turn away from Temptation ......................................................................348

    Deal with It; Don’t Dwell on It ....................................................................348

    Chapter 23: Ten Lame Excuses Not to Go Gluten-Free . . . 349

    “I’m too fat to have celiac disease or gluten sensitivity.” ......................349

    “I don’t have the symptoms of gluten sensitivity or celiac disease.” ...350

    “I don’t want to be deprived of important nutrients.” ............................350

    “I don’t want to give up (insert favorite gluten-containing food).” .......350

    “My problem isn’t with gluten. I just don’t do well

    with pasta and beer.” ..............................................................................351

    “Pizza makes me feel bad; I must have lactose intolerance.” ................351

    “I have irritable bowel syndrome, and my doctor

    said diet doesn’t affect it.” ......................................................................351

    “I had celiac disease as a kid, but I outgrew it.” ......................................352

    “I was tested for celiac disease, and I was negative.” .............................352

    “I don’t have the genes for celiac disease.” ..............................................352

    Index ....................................................................... 353

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    02_585894-ftoc.indd xviii 02_585894-ftoc.indd xviii 42610 9:58 PM 42610 9:58 PMForeword

    Anybody out there ever experienced stomach aches, bloat-

    ing, headaches, mood swings, short memory loss, difficulty

    concentrating, fatigue, constipation, diarrhea, short temper, hair

    loss, tingling of the arms or legs, joint pain, or anemia for unknown

    reasons? If not, go ahead and eat as much pasta and pizza you like.

    If, on the other end, you have experienced any of these symptoms

    (and I’ll bet all of us have, at some point), chance are, you and

    gluten do not agree. These symptoms are a few examples of how

    these chameleonic conditions called celiac disease and gluten

    sensitivity can present clinically. But what really are celiac disease

    and gluten sensitivity?

    You can read lots of details about celiac disease and gluten sensi-

    tivity in this book. But let’s take a quick look at these conditions

    and why they’re so often misdiagnosed.

    Celiac disease is an autoimmune disease that targets the intestines

    and renders them unable to properly handle foodstuff. The condi-

    tion leads to a wide range of clinical manifestations of variable sever-

    ity. Besides the typical malabsorption symptoms (chronic diarrhea,weight loss, and abdominal distension), celiac disease can manifest

    itself in a previously unappreciated spectrum of symptoms that

    potentially can affect any organ system. What’s more, because many

    people who have celiac disease don’t even exhibit the typical gastro-

    intestinal symptoms. More common are patients with non-intestinal

    symptoms, such as anemia, joint pain, chronic fatigue, short stature,skin lesions, and neurological and behavioral problems (including

    peripheral neuropathy, epilepsy, dementia, schizophrenia, and sei-

    zure with intracranial calcifications).

    Because celiac disease often presents in an atypical or even

    “silent” manner, many cases remain undiagnosed. Such cases carry

    the risk of long-term complications in adolescence and adulthood,including osteoporosis, infertility, miscarriages, cancer, and the

    onset of other autoimmune diseases.

    Until recently, celiac disease was mostly restricted to Europe. New

    epidemiological studies suggest that celiac disease is going more

    global, with no continent on the planet spared by the disease. An

    estimated 3 millions Americans are affected by celiac disease, with

    only about 120,000 diagnosed so far.

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    Celiac disease is unique among autoimmune diseases, in that its

    trigger has something to do with nutrition. Like other autoimmune

    diseases, celiac disease results from the interplay of a genetic

    predisposition and an environmental trigger. Conversely, gluten

    sensitivity, the new kid on the block of the gluten village, does not

    involve an autoimmune process and, therefore, does not damage

    the intestine. Nevertheless, its clinical presentations can mimic

    celiac disease, so distinguishing gluten sensitivity from celiac

    disease is difficult based merely on the symptoms experienced.

    Nevertheless, it is becoming apparent that gluten sensitivity is

    much more frequent than celiac disease: For each celiac patient,five to seven patients are affected by gluten sensitivity. Despite

    some similarities, substantial differences exist between these two

    diseases:

    Celiac disease is with you for life, whereas gluten sensitivity is

    not necessarily a lifelong condition.

    Celiac disease requires 100% compliance with a gluten-free

    diet, since even traces of gluten can be harmful. This is not

    necessarily true for gluten sensitivity.

    Not complying with the recommended diet causes immediate

    and cumulative, long-term consequences for celiac sufferers,whereas people with gluten sensitivity pay only the price of

    immediate symptoms.

    The trigger for celiac disease and gluten sensitivity involves

    grains like wheat, rye, and barley. These grains contain a protein

    called gluten that is toxic to certain individuals. Thus, the cor-

    nerstone of their treatment is adhering to a strict gluten-free diet

    devoid of proteins from wheat, rye, barley, and related cereals.

    Unfortunately, gluten is a common — and, in many countries, unla-

    beled — ingredient in the human diet, presenting a big challenge

    for celiac patients. Gluten-free products are now becoming more

    widely available, but they’re still difficult to find and certainly more

    expensive than their gluten-containing counterparts.

    Some people find the gluten-free diet just too challenging to follow.

    That, indisputably, is the main reason people with celiac disease

    and gluten sensitivity don’t comply with the diet sometimes. But

    the reason they find it so challenging is because there’s a lack of

    information, poor awareness among health care professionals,and major confusion in what foods are safe and what are not. After

    people are diagnosed, it is not unusual for doctors to advise them

    to go on a gluten-free diet and “good luck with that.”

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    Even with an idea of what to look for, shopping for gluten-free

    products can be a daunting proposition, with hours of shop-

    ping to get two to three items in your cart. The idea of a lifelong

    gluten-free diet can quickly morph into a sense of deprivation and

    a powerless feeling against what will be a tangible change in life-

    style. Every single event suddenly needs to be carefully planned in

    advance to attend to one of the most natural activities of human-

    kind: eating. Shopping, cooking, avoiding cross-contamination,having a balanced and palatable diet — all become overwhelming

    enterprises, unless you have in your hand Danna’s second edition of

    Living Gluten-Free For Dummies.

    As someone who has “been there, done that,” Danna masterfully

    navigates the challenges of implementing a new lifestyle that celiac

    disease and gluten sensitivity impose. This book alleviates the

    stress of learning the new rules of the game, using a direct and

    friendly approach to offer practical suggestions for eating healthy,eating well, and staying safe. This is truly a “must” for both begin-

    ners and veterans on the celiac and gluten sensitivity circuit. It’s a

    book you want to have handy in your kitchen take with you when

    you travel, and give to friends and loved ones – it’s a resource to

    help you get back to eating with a smile on your face. Enjoy!

    Alessio Fasano, MD

    Professor of Pediatrics, Medicine, and Physiology

    Director, Mucosal Biology Research Center

    University of Maryland School of Medicine

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    03_585894-flast.indd xxii 03_585894-flast.indd xxii 42610 9:58 PM 42610 9:58 PMIntroduction

    Not so many years ago, the gluten-free lifestyle was reserved for an

    obscure cluster of people who were forced to settle for wannabe foods

    that resembled sawdust but didn’t taste as good.

    Today, the gluten-free lifestyle is sweeping the world with the force of a really

    big blowtorch, and the ramifications are enormous. Gluten-free products

    abound (and are a far cry from the foods we used to choke down), labels are

    far less ambiguous, and people no longer look at you like you have four heads

    when you ask for a burger without the bun.

    Being gluten-free isn’t about being on a diet. It’s about living a lifestyle.

    Whether you’ve been gluten-free for decades or are only considering the idea

    of giving up gluten, this book is loaded with information that can affect every

    aspect of your life, from the obvious — your health and how you shop, cook,and eat — to more subtle facets, like minimizing expenses, socializing, deal-

    ing with friends and family, and managing various emotional ups and downs.

    I live a gluten-free lifestyle, and I have for years. I have no ulterior motives,other than some quirky desire to don a cape, call myself the Glutenator, and

    travel far and wide to extol the virtues of a gluten-free diet. Whether you go

    gluten-free really doesn’t matter to me. I have no supplements to sell you, no

    gluten-free food products that I endorse — I don’t even get paid for running

    the world’s largest support organization for gluten-free kids!

    What does matter to me is tha ......