If you’re one of the estimated 3 million Americans living with celiac disease, you know from experience that it only takes a small amount of gluten to trigger uncomfortable gastrointestinal symptoms like gas, bloating, abdominal pain, and diarrhea.
You also know that the best way to control this chronic and potentially damaging autoimmune disorder is to follow a gluten-free diet or one that doesn’t contain wheat, barley, rye, or triticale (a hybrid grain made from wheat and rye).
While an increasingly wide range of gluten-free food products has made it easier than ever for people with celiac disease to adapt their diets, leading a gluten-free lifestyle still has its challenges — especially during the holidays, when gluten-rich meals and treats are at the center of virtually every gathering.
Luckily, there are all sorts of ways to navigate the food-centered celebrations of the season without having to sacrifice your health or sit on the sidelines. Jill R. Schofield, MD, of the Center for Multisystem Disease, shares a few helpful strategies.
Whether you’ve been invited to a Thanksgiving feast or a swanky holiday soiree, let your host know about your dietary restrictions and ask in advance what they plan to serve. If their menu doesn’t include any safe gluten-free options, offer to bring a tasty gluten-free appetizer, main dish, or dessert to include among the offerings.
Because you can’t always know what kind of food to expect at a holiday gathering, it’s a good idea to carry a stash of gluten-free snacks in your purse or the glovebox of your car in case you need something to nosh on. This strategy is particularly helpful if you can’t ask about the menu in advance, or if it wouldn’t be reasonable to bring a gluten-free dish to share.
Whether you’re at a restaurant or a friend's house, don’t be afraid to ask your server or your host a few detailed questions to figure out if a specific food or meal is truly gluten-free. A turkey that’s been made with conventional stuffing, for example, is most certainly contaminated with gluten, just as certain prepackaged seasonings contain surprising ingredients like wheat starch.
As a restaurant, you may need to ask for a dish to be prepared to your specifications with only herbs and other flavor enhancers that you know are gluten-free. If you’re not totally confident that your food won’t be cross-contaminated with gluten, you may need to bring your own, just to safeguard your health.
It’s easy to be tempted by delicious foods and tasty treats that are off-limits, especially if your friends and family push you to indulge in such holiday fare. Even though these “food pushers” don’t usually have bad intentions, they also don’t completely understand what gluten does to your body.
So when someone says, “Come on, just have one small bite of pie,” say “no thank you” with confidence, and explain that even a small amount of gluten can damage your digestive tract and leave you feeling ill for days, which is something you just can’t risk, especially over the holidays.
Your first gluten-free holiday season can be quite emotional, especially if long-standing food traditions have always been central to your year-end celebrations. Take time to bid adieu to old holiday food rituals so you can create space and enthusiasm for new food traditions.
If you relish the idea of socializing at a holiday get-together without having to worry about the food on your plate, you may want to consider hosting your own holiday gathering where all the food is gluten-free. Besides creating an evening of relaxation and enjoyment for your friends and family, holding a gluten-free holiday celebration gives you a chance to show everyone just how delicious gluten-free meals and treats can be.
For more helpful tips on navigating the holidays with celiac disease, call The Center for Multisystem Disease in Denver, Colorado, to schedule a visit with Jill R. Schofield, MD.
