Category Archives: Celiac disease

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Gluten-Free Dining in Walt Disney World: Everything you need to know and more!

Planning a trip to Walt Disney World as a gluten-free guest? You’re in for a magical culinary experience! With a little preparation and some insider tips, you can enjoy all the delicious offerings while staying safely on your gluten-free diet. Watch my short 8-minute video that will tell you everything you need to know about gluten-free dining at Walt Disney World, and read on for some of the top tips discussed in the video.

Check out my VIDEO HERE!

My Top Five Gluten-Free Snacks in the Parks!

  1. Dole Whips: These iconic pineapple soft serves are naturally gluten-free and the perfect refreshing treat on a hot day.
  2. Gluten-Free Churros: Head to the Nomad Lounge in Disney’s Animal Kingdom to indulge in these crispy, cinnamon-sugar delights. I promise they will NOT disappoint.
  3. Popcorn: A classic snack that is both gluten-free and a great option to munch on while exploring the parks.
  4. Mickey Bars: These chocolate-covered ice cream bars shaped like Mickey Mouse are not only adorable but also gluten-free.
  5. Erin McKenna’s Bakery NYC: Located in Disney Springs, this bakery specializes in gluten-free, vegan, and allergy-friendly goodies. From cupcakes to cookies, it’s a must-visit for delicious and safe treats.

Top Tips for Gluten-Free Dining in the Parks

  1. Do Your Homework: Research restaurants and snack options ahead of time. Many menus are available online, and many highlight gluten-free options.
  2. Read Labels: When purchasing pre-packaged snacks, always check the labels to ensure they are gluten free.
  3. Talk to the Chef: At table-service or quick service restaurants, ask to speak with the chef or manager about gluten-free options. They are always accommodating and knowledgeable.
  4. Expect Some Barriers: While Disney is great with dietary restrictions, there may be times when options are limited. Be patient and flexible.
  5. Bring Snacks: Pack some gluten-free snacks in your bag for emergencies. It’s always good to have a backup in case you can’t find safe options right away.

Stay Fueled and Hydrated

Days in the parks are busy, so everyone needs to stay fueled and hydrated. Keeping yourself well-nourished is one of the magical keys to having a fabulous experience. Enjoy the magic and happy dining!

https://youtu.be/6dr4vpDFMDM
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Navigating Alcohol Choices with Celiac Disease: What’s Safe and What to Avoid

For individuals with celiac disease, a gluten-free lifestyle isn’t a choice—it’s a necessity for maintaining good health and well-being. While much attention is often given to avoiding gluten in food, the topic of gluten in alcoholic beverages is also important. Let’s explore the world of alcohol and celiac disease to help you make informed choices and enjoy social occasions without compromising your health.

Understanding Gluten in Alcohol

Gluten, a protein found in wheat, barley, regular oats and rye, can sometimes find its way into alcoholic beverages through various ingredients and production processes. While distilled spirits like vodka, gin, and rum are generally considered safe for those with celiac disease due to the distillation process removing gluten, other alcoholic beverages may contain gluten or be at risk of cross-contamination.

Safe Choices for Those with Celiac Disease

  1. Gluten-Free Beer: Thankfully, the demand for gluten-free options has led to the development of gluten-free beers made from ingredients like sorghum, rice, millet, and corn. These beers undergo rigorous testing to ensure they contain less than 20 parts per million (ppm) of gluten, the threshold for labeling a product as gluten-free. Of special note: gluten-reduced or gluten-removed beers are NOT safe choices for someone with celiac disease.
  2. Wine: Wine, including red, white, and sparkling varieties, is naturally gluten-free and safe for those with celiac disease. However, it’s essential to be cautious of wine coolers, flavored wines, and wine-based cocktails, as they may contain added ingredients that could contain gluten. So, remember to read those ingredients lists.
  3. Cider: Hard cider made from apples or other gluten-free fruits is a safe option for individuals with celiac disease. Just be sure to check the label to confirm that it’s gluten-free and hasn’t been cross-contaminated during production.
  4. Distilled Spirits: Distilled spirits such as vodka, gin, rum, tequila, and brandy are generally considered safe for those with celiac disease, as the distillation process removes gluten proteins. However, flavored spirits and pre-mixed cocktails may contain added ingredients that could contain gluten, so it’s essential to check labels and ingredient lists.

Proceed with Caution

While the above options are generally safe for individuals with celiac disease, it’s crucial to exercise caution and perform due diligence to ensure your chosen beverage is truly gluten free. Here are a few tips to help you navigate alcohol choices safely:

  1. Read Labels: Always read product labels and ingredient lists carefully to identify any potential sources of gluten. Look for products labeled as gluten-free or certified gluten-free whenever possible.
  2. Research Brands: Do some research on specific brands and manufacturers to determine their gluten-free status and whether they follow rigorous testing and production practices to minimize the risk of cross-contamination.
  3. Ask Questions: When in doubt, don’t hesitate to ask bartenders, servers, or manufacturers about the gluten content of a particular beverage. They should be able to provide you with the information you need to make an informed decision.
  4. Know Your Limits: While some alcoholic beverages may be safe for those with celiac disease, it’s essential to consume alcohol in moderation and be mindful of your individual tolerance and sensitivity to gluten. Health Canada has recently updated their regulations stating there there is NO safe amount of alcohol. Any amount can increase risk. See HERE for more information.

In Conclusion

Living with celiac disease doesn’t mean you have to forgo enjoying a social drink with friends or celebrating special occasions. By understanding which alcoholic beverages are safe for those with celiac disease and taking proactive steps to ensure your choices are gluten-free, you can savor your favorite drinks without compromising your health. Remember to always read labels, do your research, and advocate for yourself to make informed decisions about alcohol consumption. Cheers to a gluten-free lifestyle and a vibrant, thriving life!

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Mastering the Art of Eating on a Budget: Tips and Tricks for Savvy Consumers

In a world where the cost of living seems to rise faster than our paychecks, mastering the art of eating on a budget has become a vital skill. Whether you’re a college student or a family trying to stretch every dollar, finding ways to eat well without breaking the bank is essential for financial health and overall well-being. But fear not, for there are numerous strategies and techniques you can employ to eat nutritiously and deliciously without emptying your wallet.

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Demystifying the Low FODMAP Diet: A Comprehensive Guide

In the realm of dietary plans aimed at managing digestive discomfort, the Low FODMAP diet has emerged as a promising approach. FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are types of carbohydrates that can trigger digestive symptoms in some individuals. This dietary protocol, initially developed by researchers at Monash University in Australia, has gained popularity for its effectiveness in alleviating symptoms of irritable bowel syndrome (IBS) and other gastrointestinal issues.

Before starting a low FODMAP diet, it is best to be screened for celiac disease to ensure that this is not the cause of your GI discomfort.

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10 Ways to Maintain Healthy Blood Sugar

In the world of nutrition, there’s one unsung hero that doesn’t always get the attention it deserves: fibre. While we often hear about the latest superfoods or trendy diets, fibre quietly plays a crucial role in our overall health and well-being. So, let’s shine a spotlight on this often-overlooked nutrient and explore why it’s so important to make sure we’re getting enough of it in our diets.

What is Fibre?

Fibre, is a type of carbohydrate found in plant foods that our bodies cannot digest or absorb. Unlike other carbohydrates, fiber passes through our digestive system relatively intact. There are two main types of fiber: soluble and insoluble.

  • Soluble fiber dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, barley, nuts, seeds, beans, lentils, and some fruits and vegetables.

  • Insoluble fiber does not dissolve in water and adds bulk to the stool, helping to prevent constipation and promote regularity. Whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are good sources.

  • The Health Benefits of Fibre

    1. Improved Digestive Health

    One of the most well-known benefits of fibre is its role in promoting healthy digestion. Insoluble fiber adds bulk to the stool, making it easier to pass through the digestive tract. This can help prevent constipation and promote regular bowel movements. On the other hand, soluble fibre feeds the beneficial bacteria in the gut, promoting a healthy gut, which is linked to improved digestion and overall health.

    2. Weight Management

    Fibre-rich foods tend to be more filling than low-fiber foods, which can help with weight management. When we feel full and satisfied after a meal, we’re less likely to overeat or snack on unhealthy foods.

    3. Heart Health

    A high-fibre diet has been linked to a reduced risk of heart disease. Soluble fibre, in particular, can help lower LDL cholesterol levels by interfering with its absorption in the intestines.

    4. Blood Sugar Control

    For those with diabetes or at risk of developing it, fibre can be especially beneficial. Soluble fibre slows the absorption of sugar, helping to improve blood sugar levels. This can contribute to better overall glycemic control and reduce the risk of insulin resistance.

    How to Incorporate More Fibre into Your Diet

    Now that we understand the importance of fiber, the next step is to ensure we’re getting enough of it in our daily diet. Here are some simple tips to increase your fibre intake:

    1. Eat Whole Grains: Choose whole grains such as brown rice, quinoa, whole wheat, and oats over refined grains.

    2. Load Up on Fruits and Vegetables: Aim to fill half your plate with fruits and vegetables at each meal. Be sure to eat the skins when possible, as that’s where much of the fibre is found.

    3. Snack on Nuts and Seeds: Keep a stash of nuts and seeds like almonds, chia seeds, or pumpkin seeds for a quick and fibre-rich snack.

    4. Legumes: Beans, lentils, and chickpeas are excellent sources of fiber. Add them to soups, salads, or as a main dish.

    5. Read Labels: When buying packaged foods, check the nutrition labels for fiber content. Aim for products with at least 3-5 grams of fiber per serving.

    In Conclusion

    While fibre might not be the most glamorous nutrient, its benefits to our health are undeniable. From promoting healthy digestion to reducing the risk of chronic diseases, fibre plays a crucial role in our overall well-being. By making simple changes to incorporate more fibre-rich foods into our diets, we can reap the rewards of this unsung hero and support our health for years to come. So, let’s give fibre the attention it deserves and make it a priority on our plates

Need more support?  Email Nicole Byrom here!

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