In the last couple of weeks, two of my former students have been diagnosed with celiac or gluten intolerances. As the number of celiac diagnoses continues to increase in the United States, more and more teenagers and adults in their early 20s will be turning to a gluten-free diet. Going gluten-free creates many challenges for people of all ages, but young adults have their own set of hurdles they must face as they adjust to their new dietary guidelines.
In emailing recently with a student who was just diagnosed with celiac, it reminded me just how difficult it is for teenagers and college-aged people with celiac to cope with their gluten-free diet. When you’re living on a dorm or in an apartment with others, you have less control over the food that surrounds you and even what goes in your mouth. You’re more likely to go out or be eating in a cafeteria, which means you’re not the one preparing your food. I get a little anxious anytime I eat out or even go to a friend’s house for a meal, but for those at boarding school, in college, or even recently out of college, eating outside of your home is a constant reality.
Even though I wasn’t diagnosed with celiac until post-college, I can understand some of the issues young celiacs face in their daily lives, after living at a boarding school for the last three years and still being a “20-something” myself. I’ve provided some tips to help alleviate the stress that can come with celiac and putting your dietary needs in the hands of others. Even if you’re not a teenager or in your early 20s, you might still find these tips helpful for you.
- “Be prepared.” Yes, I know this is the Boy Scout’s motto, but it is key to living the gluten-free life. I never travel anywhere without a small stash of food in my bag. A Lara Bar, a bag of peanuts, and M&Ms are always on hand for me, no matter where I’m going or how certain I am that I’ll be able to consume a gluten-free meal. You never want to be caught hungry and empty handed. Believe me, it’s not a good feeling (and it becomes more tempting to eat gluten when you’re hungry).
- Create your own late night snacks. In college, there’s a lot of late night eating, for a variety of reasons. People are up later studying or hanging out on dorm so there’s a need for more sustenance at unusual hours. Also, alcohol consumption translates into thinking late night pizza is a good idea. Well, it’s really not a good idea for you now that you’re gluten-free. Make sure that you stock up on things that you can eat late night, if you enjoy this aspect of college life. I met a girl with celiac who loves late-night pasta, so she always makes sure that she has some gluten-free pasta in her apartment to whip up when she feels the need. Frozen GF pizzas might do the job as well. I know it’s not the same as greasy, freshly delivered pizza, but we all have to make life adjustments. (Good news! 5 Guys burgers are GF without the bun and their fries are gluten-free as well so this could be a good late night food stop for you if you’re feeling the post-bars food craving.)
- Ask Questions. It can feel awkward and even obnoxious to constantly ask questions about the food you’re eating, but it’s a must. Especially since you can’t control how things are being prepared and what ingredients are going into them, you must be informed.
- Make friends with the people who make your food. If you are on a meal plan at college, introduce yourself to the managerial staff and the people who make and serve your food. If they know you and understand your needs, they’ll be more able to accommodate your needs. If you go to a certain restaurant a lot, ask to meet the owner or the manager. I’ve found that people in the food service industry want to get it right and are well intentioned. Don’t hesitate to try to connect with those people. When they can connect a face to the ‘disease’ they’re more likely to want to help you out and go the extra mile.
- Find gluten-free places you trust: When friends ask where a good place is for you to eat, have answers. Your whole outlook on your city or college town will change once you’ve been diagnosed with celiac. It’s worth investigating your options so that you can go to restaurants with friends and feel confident in your meal. I attended UVA and now when I go back to Charlottesville, my entire trip is different because I’ve discovered places that make great gluten-free accommodations for me. Charlottesville is a town that’s known for its sandwiches and great bagel places, but I’ve found delicious food for me too.
- Go with your instinct & just say, “No.”: If it doesn’t feel right, skip it. This piece of advice comes from someone who has not always gone with her instinct and regretted it later. I tend to worry about hurting people’s feelings but my health is more important than feelings. I now ask to look at jars and labels at friends’ houses, even though it can be uncomfortable. I politely turn things down if I think it’s going to make me sick later. In restaurants, the same principle applies.
- Beware Tailgating: Tailgating is a favorite pastime for college students. I, too, love a good tailgate, but sadly, I have yet to find any gluten-free friendly tailgates. Issues of contamination are almost unavoidable when people are grabbing sandwiches and chips with one hand while holding their glutenous beer in the other. While it might feel a bit awkward to have to say “no” to every ham biscuit or piece of Bojangle’s fried chicken that’s offered to you, it’s worth it. Even if someone has nicely made a gluten-free artichoke dip, make sure that gluten-filled food products have not been dipped into the same dip. If I’m going to be at a football game, I make sure to have plenty of food with me and eat a big breakfast earlier in the day.
- Limit the variables: I often describe my body as a science experiment, so it’s only fitting that I discuss ‘controlling variables.’ When I am planning a weekend away, I make sure that at least a few of the meals will be in my control. I like to bring my own breakfast food and snacks so that at least some meals I won’t have to worry about potential contamination or food issues. I find that bringing some of my own food cuts down on the variables (potential for getting sick) and makes me feel more comfortable at my other meals. The nice thing about breakfast is that you can always get coffee with your friends and still feel like you’re sharing in the meal and the social time. Limiting the variables definitely applies for college students as well because there are so many times that your eating is left in the hands of others. Give yourself some meals where you create what you ingest.
- Find activities that are non-food related: It seems that most of the social events we do with others involve food in some way. There are many fun things to do with friends that don’t revolve around a meal so think about what some of those might be in your town. For me, I enjoy hiking, running, going to an athletic event and even wine tasting. (Cheers to wine being gluten-free!)
Staying healthy on a gluten-free diet is about monitoring what goes into your body. When you don’t create your meals, this becomes more difficult. Try to stay positive, especially if you’re still adjusting to your new gluten-free life. I promise, it’s worth it. There will be ups and downs, but over time it will get easier.