Gluten-free everyday and festive

A diagnosis of celiac disease or gluten intolerance brings changes not only to the life of the person with the symptoms, but also to the lives of those around them. In this article, we look at practical tips to help you make the transition to a gluten-free diet easier and ensure that a gluten-free family member can enjoy delicious and varied meals at all times.

Switching to a gluten-free diet can be challenging for anyone. It can be particularly difficult for children and young people, but also for older people. This is because their diets are usually well-established and they may have more difficulty understanding and implementing the necessary changes.

Gluten-free everyday meals, children and young people

Young children may not yet understand the importance of a gluten-free diet. They may be more susceptible than usual to gluten contamination and may have difficulty following the diet.

School-age children can face bullying or exclusion at school if their diet differs from that of other children. They may also find it difficult to find gluten-free options that appeal to them in school lunches and snacks.

Teenagers can have difficulty following a gluten-free diet because they often want to eat the same foods as their friends. They may also be prone to making choices that can worsen the symptoms of celiac disease.

Different ages and gluten-free diet

Young adults may have challenges adapting to a gluten-free diet, especially if they have recently been diagnosed as gluten-free. They may also have difficulty finding suitable gluten-free options in many restaurants.

Adults often have more experience and knowledge of gluten-free diets, so the adjustment may be easier for them. In addition, adults may find it easier to get the support they need, for example from peer groups, and to look for recipes and ingredients that are suitable for their changed situation.

For older people living at home, challenges include the onset of memory loss and the underestimation of the risk of contamination. The complete elimination of gluten-containing ingredients from the pantry may be appropriate.

Other age-related challenges

Older people can face difficulties in their daily lives when forced to change their familiar diets. They may also be at greater risk of gluten exposure if they live in a care home or other community setting.

For pregnant women, a gluten-free diet is not a risk factor for pregnancy, and studies have shown that foetal development is normal among those on a gluten-free diet. However, it is important to discuss dietary recommendations with your doctor and ensure that the mother and baby are getting all the nutrients they need.

Parents and carers have an important role to play in helping children and young people make the transition to a gluten-free life. They can teach children and young people about the practicalities of a gluten-free diet and help them find gluten-free options they like. Particularly in the early stages, it is important to monitor their dietary compliance and offer support and encouragement.

Going gluten-free requires new diligence at home

Switching to a gluten-free diet requires changes in habits and activities at home, especially in the kitchen and dining areas. As well as ensuring that baked goods and food are made from gluten-free ingredients, it is important to understand the potential risk of cross-contamination, for example when using kitchen and baking utensils and serving and storage containers.

Storage: ensure that gluten-free and gluten-containing foods are stored separately. Preferably use separate shelves, cabinets and containers.

Kitchen utensils: wash all kitchen utensils and cutting boards thoroughly after each use to avoid contamination. You can also purchase the necessary separate kitchen utensils and utensils for preparing gluten-free food.

Cooking: be careful when cooking and make sure that gluten-free and gluten-containing foods never touch. Use clean dishes and utensils and wash your hands often. If you use the same utensil or equipment for cooking, for example, prepare the gluten-free option first and then the gluten-containing food.

Develop your skills in cooking and baking - know what you put on your plate and get the food you like. Recipes for gluten-free diets are easy to find online, for example.

Gluten hides in unexpected places and can be transferred by cross-contamination to food intended to be gluten-free, such as a shared butter dish. In the worst cases, even very small amounts can cause severe celiac symptoms.

Changing the way you shop at the grocery store

With the development of the celiac disease diagnosis and the growing popularity of gluten-free diets for various reasons, the range of gluten-free products available in shops has evolved in recent years.

In addition to the gluten-free shelves, there are plenty of other supermarkets offering ready meals and ingredients suitable for a gluten-free diet. Fruit and vegetables, unprocessed fish and meat, eggs and dairy products, and vegetables are virtually all ingredients suitable for a gluten-free diet.

The gluten-free product mark is a registered trademark managed by the Coeliac Disease Association in Finland. The label can be used on packaged food products that meet the uniform requirements of the labelling scheme. Many products on the shelves are naturally gluten-free and do not carry a separate label.

Read the labelling carefully. Make sure that all the ingredients and foods you buy are gluten-free. You can check this on the ingredients list on the product packaging, where gluten as an allergen must be listed. Also take note of any "may contain" warning labels.

Take a look at our range of gluten-free products. With so many options on the market today, you're sure to find a flour, groats, bran, seeds, pastas, breads, baked goods and more to suit your needs.

Ask the shop staff for help. They can help you find gluten-free ready meals, semi-finished products and ingredients.

More tips for a gluten-free everyday life

Plan your future meals. Find interesting recipes and make a menu for a few days, shop around and prepare meals in advance if the occasion arises. This way, you'll avoid unhealthy choices made in a hurry and ensure you always have gluten-free options on hand.

If necessary, pack a gluten-free snack, as gluten-free meal and snack options may not be available everywhere.

You can store gluten-free breads, baguettes and other foods in the freezer, for example, in portions that can be used quickly and easily.

Follow a regular eating pattern. This will keep your blood sugar steady and help you avoid indulging. Drink plenty of water and other gluten-free drinks.

Exercise is important for everyone, but it is particularly important for people with coeliac disease and gluten sensitivity. Exercise helps improve symptoms and maintain overall health. Stress can worsen the symptoms of celiac disease. It is important to find ways to manage stress, such as yoga, meditation or spending time with loved ones.

Time for a party or a trip? You can do them without gluten too

Today, special diets are part of the daily routine of every restaurant and caterer. Lactose-free is now almost the norm, while vegan and gluten-free can be found on the menus of many restaurants. Party organisers often ask guests to declare any special dietary requirements, so do the same when you're in the role of organiser.

Tell your loved ones about your gluten-free diet. They can help you avoid gluten in your everyday life. Celiac disease or gluten sensitivity is not something to be ashamed of, but something you learn to live with.

Be careful and cautious when eating out. Check the menus online in advance. If necessary, send a request for information about the restaurant's gluten-free options and, if possible, try to ensure that the food is prepared in clean containers and utensils without risk of cross-contamination.

Public customer feedback and reviews can tell you about restaurants where things may not have been quite right.

Look for special dietary signs at the serving table. If necessary, check with the kitchen or wait staff that the dish or pastry is gluten-free.

Keep gluten-free snacks with you. This will help you avoid eating gluten if, for example, you're travelling and the meal interval becomes too long.

Prepare for your trip abroad by ordering a gluten-free meal for your flight in advance and bring a note translated into the language of the country you are travelling to, stating that you need a gluten-free meal for health reasons.

Remember, being gluten-free doesn't have to limit your life. By following these tips, you can make the transition to a gluten-free diet easier and ensure that everyone in your gluten-free family can enjoy delicious and varied meals at all times.

You can also read other articles on gluten-free living published on our website.

Other related links

There are a number of resources that can help people make the transition to a gluten-free life. These include.

https://www.ruokavirasto.fi/elintarvikkeet/ohjeita-kuluttajille/ruoka-allergeenit/lisatietoa-ruoka-allergeeneista
https://www.duodecimlehti.fi/duo92875
https://www.keliakialiitto.fi/gluteenittomuus/gluteenittomat-tuotteet/