When is National Gluten Free Day? Facts, Meal Tips & More

What is Gluten?

Gluten is a group of proteins found in grains like wheat, barley, and rye. For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health problems.

When people with celiac disease or gluten sensitivity eat gluten, it triggers an immune response in their body that attacks the small intestine. This causes inflammation and damage to the intestinal villi, which are tiny finger-like projections that line the small intestine and help absorb nutrients from food.

Symptoms of celiac disease may include diarrhea, abdominal pain, bloating, fatigue, weight loss, and anemia. Non-celiac gluten sensitivity can cause issues like brain fog, headache, fatigue, and skin rashes when gluten is consumed.

The only treatment for celiac disease or gluten sensitivity is following a strict lifelong gluten-free diet. This means avoiding all foods and products containing wheat, barley, rye, and sometimes oats.

The Gluten-Free Diet

The gluten-free diet involves excluding all gluten-containing grains, foods, and products. Some grains and starches that are naturally gluten-free include:

• Rice
• Quinoa
• Buckwheat
• Corn
• Millet
• Sorghum
• Arrowroot
• Tapioca
• Teff

Gluten is commonly found in foods like bread, pasta, cereal, baked goods, processed foods, beer, and soy sauce. It can also hide in less obvious products like salad dressing, seasonings, broths, sauces, and fried foods if they contain problematic ingredients.

A gluten-free diet involves cooking at home often, reading labels carefully, and being aware of cross-contamination when eating out. With some adjustments, those avoiding gluten can still enjoy delicious meals. There are many natural, whole gluten-free foods to build a healthy diet around.

Benefits of a Gluten-Free Diet

For those with celiac disease or gluten sensitivity, the gluten-free diet can relieve symptoms, heal existing intestinal damage, and prevent further harm. But recent research has suggested some other potential benefits as well:

• May ease digestive issues: Even for those without celiac disease, going gluten-free may help with bloating, gas, abdominal pain, and diarrhea.
• Helps control weight: Gluten-free products often have fewer calories. The diet encourages eating more vegetables and lean proteins.
• Reduces inflammation: Gluten can trigger widespread inflammation for sensitive individuals. Removing it reduces chronic inflammation.
• May boost energy: Those with gluten issues often feel fatigued and sluggish. Avoiding gluten can improve energy levels.

The gluten-free diet does limit some fortified, enriched, and fiber-rich grain products. People without celiac disease should make sure they are still getting adequate iron, calcium, fiber, B vitamins, and other nutrients on the diet.

Risks of a Gluten-Free Diet

Going gluten-free does come with some potential downsides:

• May lack key nutrients: As mentioned above, gluten-free versions of grains and bread often have less fiber, iron, and B vitamins.
• Higher in calories/fat/sugar: To improve taste and texture, gluten-free products sometimes contain more fat, sugar, and calories.
• Potential for unhealthy eating patterns: The complicated diet could increase risk of disordered eating in some individuals.
• Social challenges: Dining out and traveling can be difficult. There is a stigma around specialized diets.
• Expensive: Gluten-free specialty products are more expensive than regular foods.

Anyone considering going gluten-free should weigh their personal reasons for doing so. Those with celiac disease or gluten sensitivity require the diet for health, but others may just want to try it out. Speak with a doctor before making major long-term dietary changes.

Following a Gluten-Free Diet: Tips and Meal Plan

If you decide to go gluten-free, be sure to start with the basics:

• Get tested for celiac disease if you have symptoms.
• Consult a doctor, dietitian, or nutritionist familiar with gluten issues.
• Read ingredient labels carefully and look for "gluten-free" labels.
• Find good substitutions like gluten-free oats, grains, bread, pasta, and baking mixes.
• Identify your personal food triggers and intolerances beyond just gluten.
• Create a well-stocked gluten-free pantry and freezer.
• Cook natural, whole foods often and limit processed items.
• Plan ahead for dining out, travel, and social situations.
• Join a gluten-free support group.

Here is a sample one day gluten-free meal plan:

Breakfast:

• Gluten-free oatmeal cooked with milk and topped with fruit and nuts
• Scrambled eggs with spinach and gluten-free toast
• Greek yogurt with granola and blueberries

Lunch:

• Tuna salad sandwich on gluten-free bread
• Lentil vegetable soup
• Quinoa salad with chickpeas, cucumber, tomato, onion, parsley, lemon juice dressing

Dinner:

• Chicken fried rice with broccoli and carrots over cauliflower rice
• Turkey burger on gluten-free bun with oven fries
• Grilled salmon with roasted potatoes and asparagus

Snacks:

• Yogurt with blueberries
• Apple with peanut butter
• Hummus and gluten-free crackers
• Popcorn

With some adjustments and careful label reading, an exciting gluten-free menu is possible. There are endless combinations of fresh, natural gluten-free foods to enjoy.

When is National Gluten Free Day?

National Gluten Free Day is observed annually on February 27th. This awareness day was created by Gluten Intolerance Group (GIG) to promote education and gluten-free choices for the public.

Celiac disease and gluten sensitivity affect nearly 3 million Americans. However, it's estimated that 83% of people with celiac disease remain undiagnosed. National Gluten Free Day aims to spread information so more people can get the treatment they need by adopting the gluten-free diet.

On National Gluten Free Day, many restaurants and food brands promote new gluten-free offerings. Social media campaigns help further publicity. Various events take place across the country sponsored by celiac disease foundations and gluten-free brands.

For example, the Gluten Intolerance Group organizes a free webinar with gluten-free education, recipes, and expert panels. Stores often have sales on gluten-free products. Awareness initiatives encourage testing for celiac and committing to the gluten-free lifestyle.

History of National Gluten Free Day

National Gluten Free Day was founded in 2009 by the Gluten Intolerance Group, an organization focused on celiac disease education and advocacy.

The first National Gluten Free Day took place on February 25, 2009. However, the organizers soon realized this date fell in the middle of a week. To allow more people to participate, National Gluten Free Day was shifted to always fall on a Wednesday.

Over the years, National Gluten Free Day has steadily grown in popularity and recognition. Many big food brands now take part. General Mills, Barilla, Udi's, and Canyon Bakehouse are some examples of sponsors.

While celiac disease has existed for centuries, the gluten-free diet as a widespread treatment is still relatively new. Campaigns like National Gluten Free Day help spread knowledge and acceptance of gluten-free living.

How to Observe National Gluten Free Day

Anyone can join in celebrating National Gluten Free Day, whether personally affected by gluten or not. Here are some ideas:

• Try out a new gluten-free product or recipe.
• Share facts and resources about celiac disease on social media.
• Watch the GIG webinar or other online events.
• Request more gluten-free options at your favorite restaurant.
• Donate to a celiac disease or gluten intolerance charity.
• Take a friend gluten-free dining.
• Get tested for celiac disease if you have symptoms.
• Send encouragement to someone you know who is gluten-free.

National Gluten Free Day is for spreading support, not isolation. It's about "glutening together" in solidarity, not division! Everyone can participate in their own way.

Gluten-Free Living

Adopting a strict lifelong gluten-free diet is challenging but worthwhile for celiac and gluten sensitive individuals. Here are some tips for living well gluten-free:

Find Support

Having a supportive community makes a major difference in sticking with the gluten-free diet. Find friends, family members, online groups, or meet-up clubs to share recipes, restaurant recommendations, new product finds, and coping strategies.

Learn How to Read Labels

Reading ingredient labels vigilantly is essential to identify hidden sources of gluten. Beyond obvious grains, gluten can turn up in unexpected places like soy sauce, salad dressings, broths, and seasoning blends. Look for trusted gluten-free brands.

Stock up on Staples

Having go-to gluten-free products readily available prevents feeling deprived. Fill your pantry and freezer with gluten-free bread, pizza crusts, pastas, baking mixes, grains, crackers and other staples you can grab anytime.

Cook at Home Often

Preparing your own meals is the best way to fully control what goes in them. Get comfortable with gluten-free flours and baking substitutes. Bulk cook rice, quinoa, chicken, etc. to easily assemble quick meals later on.

Always Double Check When Eating Out

While dining out, always tell your server you need completely gluten-free meal prep. Ask about how dishes are prepared and potential cross-contamination. Check restaurant allergen info online and call ahead when possible.

Allow Exceptions for Special Events

While gluten exposure is dangerous, many people choose to make rare exceptions for things like birthday cake or wedding champagne toasts. Be prepared for after-effects, but know completely restricting it may not be realistic long-term either.

Focus on All the Foods You CAN Eat

Instead of seeing it as restrictive, reframe the gluten-free diet as an opportunity to explore new foods. Take interest in gluten-free grains like millet, sorghum, and amaranth. Appreciate produce, lean proteins, yogurt, nuts and other diversity.

At the end of the day, National Gluten Free Day is about inclusion and support for all people affected by celiac disease and gluten sensitivity. Thanks to greater awareness and options, living gluten-free gets easier every year. Theres a wide world of gluten-free food to discover!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.