Author: tayler

Activated Charcoal and Gluten Exposure

Activated Charcoal and Gluten Exposure

Activated Charcoal for Gluten Exposure Taking activated charcoal for gluten exposure with celiac disease or gluten intolerance is not a clinically proven practice. However, many people will suggest you take activated charcoal if you’ve been glutened, despite the lack of evidence. So let’s talk all 

Sheet Pan Chicken and Vegetables

Sheet Pan Chicken and Vegetables

Sheet Pan Chicken and Vegetables with Butter and Parmesan This sheet pan chicken and vegetables recipe makes for the best dinner. Why? Because I just throw everything onto a pan and call it day. That’s a win in my book. Can you Cook Chicken and 

Gluten-Free Bland Diet: A Complete Guide

Gluten-Free Bland Diet: A Complete Guide

Gluten-Free Bland Diet: A Complete Guide

A gluten-free bland diet can be a life-saver when you’re feeling sick and need still need energy in your body. In this post, we will discuss what a gluten-free bland diet is, what a BRAT diet is, and when you might follow these diets.

What is a Gluten-Free Bland Diet?

A gluten-free bland diet is a diet that focuses on easy-to-digest foods. These are foods that are typically low in fat, fiber, and have a mild flavor. It’s often used to give the digestive system a break without depriving it of food.

Gluten-Free Bland Diet A Complete Guide​ - Tayler Silfverduk, celiac dietitian - what foods are allowed on a bland diet, foods to avoid on a bland diet, foods to enjoy on a BRAT diet, foods to avoid on a BRAT diet

What Foods can you eat on a Gluten-Free Bland Diet?

Gluten-free foods to enjoy on a bland diet include:

  • Low-fat milk and milk alternatives (like rice, almond, and soy milk)
  • Canned and well-cooked vegetables
  • Canned fruit and fruit juice
  • Gluten-free crackers, bread, pasta, and white rice
  • Potatoes
  • Smooth nut butter
  • Chicken or turkey without the skin
  • Caffeine-free drinks (herbal teas, herbal coffee)

Gluten-free foods to avoid on a bland diet include:

  • Spicy foods
  • Super flavorful food
  • High-fat food
  • Fried food
  • Very sweet food (like candy, cookies, cake)
  • Raw fruits/vegetables
  • Alcohol
  • Butter and mayo

Why eat Plain Gluten-Free Foods?

A bland diet has been thought to help tolerability of foods when nauseous. Additionally, plain gluten-free foods could help with symptoms like heartburn, nausea, vomiting and more. In the case of celiac, these are all common symptoms of gluten exposure. Thus, enjoying bland foods when exposed to gluten may help with symptoms. On that note, you may want to include them in your gluten exposure recovery kit.

Bland Diet vs. BRAT Diet

Per Web MD, a BRAT diet is a diet focused on bananas, rice, apples, and toast (get it? B-R-A-T?). A bland diet is often used synonymously with a BRAT diet. However, in some cases a BRAT diet is specifically bananas, rice, apples, and low-fiber gluten-free toast. Because a BRAT diet is so restrictive, many people opt for a bland diet instead.

What to eat When Sick and Gluten-Free

When you’re gluten-free, eating when you’re sick can feel like a challenge. Whether you’re not feeling well because you’ve been glutened (learn more about what to do when you’ve been glutened here) or because you’ve got an infection, plain foods are a solid go-to.

They are comforting and easy on the digestive system which is perfect if your stomach is upset. Another tip is to make sure to keep your meals small and frequent. This will help make sure you’re not undereating which can lead to overeating later on and cause even more symptoms.

Below are lists of gluten-free recipes, snacks, and pre-made meals to buy when you’re sick.

One-Pot Chicken and Rice​ (gluten-free and dairy-free) - Tayler Silfverduk, celiac dietitian

5 Gluten-Free BRAT Diet Recipes

  • Homemade Gluten-Free Rice Porridge – Made with rice, this recipe will be gentle on the stomach. Choose to keep this recipe simple, incorporating the topping options once you are feeling better.
  • Gluten-Free BRAT Pancakes – This recipe includes simple ingredients like rice and applesauce. Of course, there’s the optional maple syrup to add if you feel you can tolerate it.
  • Flourless Apple Banana Muffins – These simple, deciduous muffins are made with banana, apple, and almond flour. A great recipe to start adding more ingredients to your diet once you are feeling better.
  • Banana Slushie – Sometimes something cold can provide a soothing effect when we are not feeling well. This two-ingredient smoothie will do the trick, it’s just banana and ice!
  • Homemade Applesauce with hints of cinnamon, this homemade applesauce is gentle on the stomach. You can skip the cinnamon on the first go at this recipe until you are feeling better.

10 Gluten-Free Bland Recipes to Make When you are Sick

  • One Pan Chicken and Rice – This recipe is one of my all-time favorite dinners. I probably eat a variation of this more than 2 times a week. It’s easy and absolutely delicious. The base recipe is plain and perfect for if you’re not feeling well. However, if you’re feeling some extra flavor this recipe is extremely versatile to whatever you’re in the mood for.
  • Homemade Chicken Noodle Soup – This classic recipe will provide comfort when you are not feeling well. Choose to reduce the garlic in this recipe for a more subtle flavor. 
  • Easy Miso Soup – While this recipe has ginger, which is known to help with nausea, it also is made with sesame oil, which can be an overpowering flavor. Omit the sesame for a similar version of this miso soup.
  • Potato Rosemary Risotto – Creamy and gentle on the stomach, this risotto can be eaten alone as a full meal, or add chicken if that sounds good to you.
  • Leek and Rice Soup This simple soup recipe is gluten-free and gentle on the stomach.
  • Swedish Inspired Rice Porridge – Rice and milk of choice provide gentle ingredients to help soothe an angry stomach.
  • Poached Chicken Pot au Feu  – A simple one-pot meal provides gentle ingredients for when you are not feeling well.
  • Gluten-Free Pasta with Lemon Chicken  – Simple gluten-free pasta dishes without a lot of spice can provide nutrition when everything else doesn’t sound good. You can also cut down on the lemon if this flavor seems too overpowering.
  • Slow Cooker Baked Potato Soup – You can customize this recipe for just the ingredients that sound appealing – just like you would for a baked potato!
  • Chicken and Rice Casserole – Gentle recipe when everything else doesn’t sound good, you can cut back on the herbs and garlic if you feel like it’s too much.
  • Gluten-Free Toast – Sweet or Savory – This recipe can provide you peanut butter and banana or avocado and lime – choose what you are craving!
Gluten-Free Bland Diet Snacks to Buy from Amazon​ - Tayler Silfverduk, celiac dietitian

Gluten-Free Plain Snacks to Buy

Gluten-Free Bland Meals to Buy

Gluten-Free Bland Meals to Buy from Amazon A Complete Guide​ - Tayler Silfverduk, celiac dietitian

Affiliate Disclosure: This post may contain affiliate links, which means I may receive a small commission, at no cost to you, if you make a purchase through a link.

One-Pot Chicken and Rice (gluten-free)

One-Pot Chicken and Rice (gluten-free)

This one-pot chicken and rice recipe makes it easy to get a gluten-free balanced dinner on the table.

Celiac Disease and Lactose Intolerance

Celiac Disease and Lactose Intolerance

Are Celiac Disease and Lactose Intolerance Related? Are celiac disease and lactose intolerance related? Yes! I see this intolerance in many of my clients. The reason why lactose intolerance is associated with celiac disease lies in how damage from gluten with celiac impacts digestion. Table 

Digiorno Gluten-Free Pizza Celiac-Safe? There’s Wheat!

Digiorno Gluten-Free Pizza Celiac-Safe? There’s Wheat!

Digiorno Gluten-Free Pizza Celiac-Safe? It has Wheat Starch!

Is Digiorno Gluten-Free Pizza celiac-safe? A lot of people wonder this when they look at the ingredients of Digiornos gluten-free pizza and see wheat starch listed.

So let’s talk about it! How can Digiorno Gluten-Free Pizza be celiac-safe if it has wheat starch?

Is Digiorno Gluten-Free Pizza Celiac-Safe? It has Wheat Starch!

Understanding Celiac and Gluten

Celiac disease is an autoimmune disease triggered by gluten. Gluten is a protein found in wheat, barley and rye. Thus, a celiac diet typically is a diet free from those three grains.

So how can a gluten-free pizza have wheat starch in it and still be celiac-safe?

Remember, celiacs react to the protein gluten found in wheat. Starch is a carb, not a protein, so if there is just wheat starch in the product, it will not trigger a reaction.

Digiorno Gluten-free Pizza is Compliant with FDA Labeling Laws

The FDA recognized that gluten derivatives can be safe for celiacs. That’s because celiacs have a generally tolerable exposure threshold of 20ppm.

Which is the FDA allows food products to list themselves as gluten-free as long as they have <20ppm of gluten in them.

And the FDA specifies, you may use gluten derived ingredients, like wheat starch, in gluten-free labeled products as long as they are testing to <20ppm of gluten.

That’s because again, gluten-free means no gluten proteins. Starches aren’t proteins, they are carbs. So technically the starches from gluten grains, like wheat starch, are gluten-free.

Where This Gets Tricky

When it comes to celiac disease, food products with wheat starch that have been tested and confirmed to <20ppm are celiac-safe. This includes Digiorno Gluten-free Pizza.

However, some people with celiac also have a wheat allergy.

And some people might be shopping gluten-free because of a wheat allergy.

And when it comes to a wheat allergy, there is no generally safe threshold of exposure. So in this case, the product may be questionably safe depending on the person.

Additionally, while wheat starch is gluten-free, it is high in fructans. Fructans are what is known as a FODMAP, and for some can trigger very uncomfortable symptoms that can mimic gluten exposure but without the celiac reaction.

Ultimately: Digiorno Gluten-Free Pizza is Celiac-Safe

Ultimately, Digiorno Gluten-free Pizza is celiac-safe. It has wheat starch, a carb derived from wheat, not the proteins. Thus, it should not trigger a celiac reaction. However, given the large range of needs in the celiac population, from additional food sensitivities to food allergies, it may not be suitable for everyone.

Want to be come a label-reading pro with celiac disease? Want to be able to navigate tricky situations like this with confidence and ease?

I cover everything you need to know in my Celiac Crash Course. Click the button below to learn more.

Celiac Disease and Probiotics: A Complete Guide

Celiac Disease and Probiotics: A Complete Guide

Celiac Disease and Probiotics: A Complete Guide One of the most common questions I get is “do I need to take probiotics for celiac disease?” followed by “what gluten-free probiotics do you recommend”.  Here’s the thing about celiac disease and probiotics, it’s not as simple 

Cinnamon Toast Crunch Gluten-Free?

Cinnamon Toast Crunch Gluten-Free?

Cinnamon Toast Crunch Gluten-Free A client found Cinnamon Toast Crunch Cinnadust at Costco and was wondering if it was gluten-free. I thought I would research it and other Cinnamon Toast Crunch Products to find out which ones are gluten-free and which are not. Here’s what 

Gluten-Free Ground Beef Recipes

Gluten-Free Ground Beef Recipes

Gluten-Free Ground Beef Recipes

Looking for gluten-free ground beef recipes to use up that ground beef that’s been sitting in your fridge? Well, look no further: here are 10 gluten-free recipes with ground beef in them!

(This blog post was drafted by Sierra King and edited by Tayler Silfverduk)

Table of Contents

Gluten-Free Ground Beef Recipes​ - Tayler Silfverduk, celiac dietitian - 10 gluten-free ground beef recicpes, iron-rich recipes, what to make with ground beef, ground beef recipe ideas

Is Ground Beef Gluten-free?

The results are in: Ground Beef is gluten-free. All plain and fresh-cut meat has no gluten in them. However, there is always a risk for cross-contact or for gluten to be added in.

So, be sure to read the food label of your ground beef for any gluten ingredients. And if you’re dining out and ordering something with ground beef, ask restaurant staff how they prepare their food and emphasize that your food must be separated from anything that can or does contain gluten. (Check out this post for more on how to dine out with celiac)

Ground Beef on a Gluten-free Diet

Ground beef can be a great addition to a gluten-free diet as it can be an affordable source of iron. Because a gluten-free diet is often low in foods typically enriched in iron and if you have celiac, iron absorption can be impaired, ground beef is a great protein option for people eating gluten-free.

Check out this post for more gluten-free iron rich foods.

The Different Types of Ground Beef and When to Use Them + 10 Gluten-Free Ground Beef Recipes​ - Tayler Silfverduk, celiac dietitian

The Different Types of Ground Beef

The different types of ground beef rely on their fat content. Depending on your preferences and needs will dictate what kind of ground beef you will need. Below are the 4 different types of ground beef and their pros and cons:

  •  70% lean/30% fat ground beef has a higher percentage of fat content which adds more flavor compared to leaner types. It is the most affordable but the texture can be a bit mushy which may be a deal breaker if you’re picky about texture.
  • 80% lean/20% fat ground beef comes from the shoulder of the cow and is less fatty. However, even though there it’s leaner, it still has great flavor. It is used to make great burgers because of its richness and tenderness.
  • 85% lean/15% fat ground beef is also known as extra lean and is located in the back half of the cow. With its low content of fat it loses its beefy flavor. This can be a good choice when a person doesn’t like the beef flavor.
  • 90% lean/10% fat ground beef is also extra lean and is from cuts of meat located in the middle of the cow. Due to its low fat content it can lead to the meat tasting dryer. It is great for sauce but not the greatest meat for burgers.

Of note: 90% and 85% lean ground beef types can be on the pricier side. So if you’re trying to manage a tight gluten-free food budget, you may want to consider less lean options.

Gluten-Free Ground Beef Recipes​ - Tayler Silfverduk, celiac dietitian - recipes to make with ground beef, gluten-free recipes with ground beef, ground beef recipes, easy ground beef dinner, gluten-free ground beef dinner

10 Gluten-Free Ground Beef Recipes

  1. Beef Taco Skillet – an easy one pan meal that can be easily adapted to what ever you have without sacrificing flavor. A must-have recipe for any busy families recipe arsenal.
  2. Korean Ground Beef Rice Bowls – Easy and quick meal that can be made in a skillet. This dish has a hint of heat with sweetness. Make sure to use gluten-free soy sauce or tamari to keep it a gluten-free ground beef recipe.
  3. Italian Pepper Mini Meat Loaves – Meatloaf may not have a fan club in your family’s life. But this meatloaf has a mix of ground beef and sweet Italian sausage that will add great taste and a unique flavor to this dish, with the added benefit of having cheese smothered on top. 
  4. French Fries Special Sauce – Cheeseburgers are great but can take time to make. Try this crockpot recipe to save time in the kitchen and get to the things you really need to do. 
  5. Meat Shell Potato Pie – Meat pie or reverse shepherd’s pie? Whichever one you choose to call it, make sure you replace the bread crumbs with gluten free bread crumbs. 
  6. Ground Beef Pancakes – A savory twist to a sweet dish. These are great for on-the-go breakfasts or breakfast for dinner. 
  7. Skillet Tater Tot Casserole – This is a very comfort-food casserole. If it is raining or just really cold, this is a dish that will warm you up and satisfy you. 
  8. Meat Crust Pizza – This pizza is definitely gluten free. Having a meat crust, there is more room for all the other toppings that you and your family love. Check out my easier version in this very old Instagram post of mine.
  9. Gluten-free Empanadas – looking for flaky delicious pockets of dough with a savory ground beef filling? I know… I have you drooling, and I promise this recipe will not fail you. 
  10. Beef Fudge – Are you an adventurous foodie? This gluten-free beef recipe is for you! Any meal is best when there is a dessert at the end of it. Do you dare try beef fudge? Let me know in the comments if you do.