Seven Common Mistakes People Make on a Gluten-Free Diet

Are you living GF? Or, do you have a loved one or friend who follows a gluten-free diet? If so, you may already know that May is National Celiac Awareness Month. I was recently asked if I’d like to help raise awareness and show support for those living with celiac disease and gluten intolerance by sharing a brand that offers certified gluten-free products.

Gluten Free Cookies that are Mightylicious!

My thanks to Mightylicious for sending me the complimentary products shown in today’s post to try, along with the facts shared in today’s post. Please talk to your doctor before making any changes to your current diet. 

Gluten-Free Lifestyle in America:

Did you know that more than 1.3 million Americans follow a gluten-free (GF) diet today? This is often due to celiac disease, a condition where the consumption of gluten can damage the small intestine.

About Mightylicious:

Mightylicious was started in 2018 in Woodbridge, New Jersey, when founder Carolyn Haeler was diagnosed with Celiac disease. When she couldn’t find a decent tasting gluten-free cookie, she gave up her job in finance and started Mightylicious.

Today, her company offers seven gluten-free varieties, including vegan and vegetarian cookies, three gluten-free flour mixes (the brownie mix sells out quickly), and all are certified gluten-free, kosher, and non-GMO. Mightylicious Cookies are small batch, hand-crafted in New Jersey.

Says Haeler, “After suffering with celiac disease, I wanted to help others learn to eat gluten-free without sacrificing taste and texture. For those diagnosed with gluten intolerance or celiac disease, adhering to a gluten-free diet is essential.

When done correctly, a gluten-free diet can be a lifesaver, but it's easy to make mistakes due to the restrictive nature of the diet, which eliminates wheat, rye, barley, and along with foods that may have come into contact with those grains."

Here are some of the most common mistakes made by individuals following a gluten-free diet, from Carolyn Haeler. 

Seven Common Mistakes People Make on a Gluten-Free Diet:

1. Relying Too Much on Processed Gluten-Free Foods: While gluten-free packaged foods can be convenient, they often contain unhealthy amounts of sugar, fat, and additives, which can lead to nutrient imbalances.

2. Nutrient Deficiencies: Many gluten-free foods lack important nutrients, such as fiber, iron, and B vitamins, which are commonly found in gluten-containing grains. It's important to carefully plan meals to ensure you're getting a balanced diet.

3. Not Reading Labels Closely: Many foods that appear gluten-free may still contain trace amounts of gluten or be made in facilities that process gluten-containing products. Reading labels carefully is crucial to avoid hidden sources of gluten.

4. Cross-Contamination: Even a tiny amount of gluten can trigger symptoms in those with celiac disease. It's important to be vigilant about cross-contamination in kitchens, especially when using shared equipment and surfaces.

5. Medications and Supplements Containing Gluten: Gluten isn't just found in food—medications and dietary supplements may also contain gluten. Always check with your healthcare provider to ensure your medications are gluten-free.

6. Being Too Trusting at Restaurants: Dining out can be tricky. Always confirm that restaurants are well-versed in how to prepare gluten-free meals to avoid cross-contact with gluten-containing foods.

7. Following a Gluten-Free Diet Without a Medical Need: Some people follow a gluten-free diet without being diagnosed with celiac disease or gluten intolerance, believing it’s a healthier option. However, this diet is only beneficial for those with specific medical conditions.

My Thoughts:

I don’t live GF, but I know people who do, and they have strong opinions on baked goods. I wanted to fully understand their situation, and to do that, I needed to try a GF option. I started with the Mightylicious Chocolate Chip Cookies with milk and found them to be a perfectly tasty, dunkable cookie. I’ll make the brownies for our Memorial Day get-together, and set out all the cookies I was sent. I'll also shop for other Gluten-Free food and drinks.

Save and Support in May:

I invite you to visit Mightylicious.com where they are celebrating with month-long discounts (Promo code CELIAC15). Mightylicious is making a donation of 10% of sales to Celiac.com this month as well. 

I hope you’ve found this information helpful. My biggest takeaways from the seven common mistakes people make on a Gluten-Free diet are watching out for cross-contamination while I’m hosting, reading labels more thoroughly and keeping some GF options on hand, like the cookies from Mightylicious. Since they’re sold at major retailers like Walmart, it’ll be easy to do so.

Please share in comments: Do you follow a GF diet?