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Notes on Nutrition: Living gluten-free is easy and enjoyable
May is Celiac Awareness Month
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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!
- 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.
- 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!) — which means living gluten-free is less about missing out and more about leveling up your dinner plate.
- 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.
Recipe
Beef Fajitas
Serves 4
Ingredients
1 tablespoon avocado oil
1 pound sirloin, sliced into stripes
1 Siete Beef Fajita Seasoning pouch
1 cup white onion, sliced
1 cup bell pepper, sliced
Directions
Add oil to a large skillet and heat over medium-high.
Cook sliced beef with one seasoning pouch, onions and peppers.
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).
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.
Stephanie Vande Brake is a licensed registered dietitian at Hy-Vee.
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