Living Gluten-Free: When It’s a Must, Not a Maybe

by Tara Sallee MS, RD, LD

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Gluten-free eating isn’t just a fad—it’s a necessity for those with celiac disease. While some people go gluten-free by choice, for others, even a tiny crumb of wheat can trigger serious health issues. May is Celiac Awareness Month, a time to raise awareness about this autoimmune condition that affects millions. So, whether you’re living gluten-free, know someone who is, or just wonder why your friend quizzes the waiter about cross-contamination, let’s uncover the wheat-free truth!

1. What is Gluten? Gluten is the protein found in wheat, barley, and rye that gives bread its chewy goodness. For those with celiac disease, a small nibble of gluten can send the immune system into full-blown attack mode, damaging the gut and causing all sorts of not-so-fun symptoms, like stomach pain, fatigue, brain fog, and more.
2. Gluten Intolerance vs. Celiac Disease: Gluten intolerance means your body doesn’t tolerate gluten-containing foods, and it will display with pesky little symptoms - but it’s not life-threatening. Celiac disease, on the other hand, is an autoimmune condition in which the immune system attacks the intestines when gluten is ingested. It’s not just an upset stomach, it’s serious business! While both require avoiding gluten, celiac disease means zero tolerance—no sneaky crumbs allowed! Note: If gluten doesn’t bother you, there’s no knead to ditch it. But if you notice bloating, fatigue, or other issues after eating gluten, you might have a sensitivity, and it’s worth a discussion with your doctor.
3. Building Gluten Free Meals: Going gluten-free doesn’t mean surviving on sadness and lettuce. Swap in whole, naturally gluten-free foods like quinoa, sweet potatoes, rice, and lean proteins. Add some fruits, vegetables, and healthy fats, and you’ve got balanced, delicious options that happen to be gluten-free. Of course, gluten-free products have come a long way over the years—with brands like Siete Foods bringing the flavor (hello, grain-free tortillas and chips!), living gluten-free is less about missing out and more about leveling up your dinner plate.
4. Gluten Free 101: Gluten hides in the most unexpected places. Besides the obvious bread and pasta, be aware of soy sauce, gravies, sauces, oats (unless labeled as gluten-free due to potential cross-contact), processed meats and candy. When in doubt, always check the food label.

 
Rest assured, going gluten-free—whether for celiac disease or personal health reasons—doesn’t have to feel overwhelming. With numerous delicious options available, you can thrive without wheat. If you're unsure where to start or need help navigating labels, meal planning, or achieving a balanced diet, a Hy-Vee dietitian can be your go-to guide. Don’t go against the grain—reach out and find the best way to make gluten-free living easy and enjoyable.
 
  
Beef Fajitas
Serves 4
All you need:

• 1 Tbsp avocado oil
• 1 lb. sirloin, sliced into stripes
• 1 Siete Beef Fajita Seasoning pouch
• 1 cup white onion, sliced
• 1 cup bell pepper, sliced

All you do:

1. Add oil to a large skillet and heat over medium-high.
2. Cook sliced beef with one seasoning pouch, onions and peppers.
3. Stir and cook for 3-5 minutes or until the desired temperature is reached. Place beef mixture atop Siete Almond Flour Tortillas and serve with desired toppings (lettuce, tomatoes, guacamole, and/or sour cream).

Recipe adapted from: https://sietefoods.com/blogs/recipes/beef-fajitas

The information is not intended as medical advice. Please consult a medical professional for individual advice. This content was made possible with the support of our sponsors: Siete Foods and The Beef Checkoff.