Starting a gluten-free diet for your autistic kid can be tough. But it might help with some symptoms. Here’s a quick guide to get you going.
What’s This Gluten Thing Anyway?
Gluten’s in lots of foods we eat. It’s like this sticky stuff that holds bread together. Some people can’t eat it cuz it makes them sick. For kids with autism, sometimes not eating gluten helps them feel better.
Where Does Gluten Hide?
Gluten’s sneaky. It’s in bread, yeah, but also in stuff you wouldn’t think. Like soy sauce! And even some candies. You gotta be a food detective to find it all. I learned that the hard way when my kid got sick from eating a candy bar we thought was safe.
Reading labels is key. But it’s confusing sometimes. They don’t always just say “gluten” on the package. You might see words like “wheat,” “barley,” or “malt.” Those are all gluten too. It’s like a secret code you gotta crack.
Gluten-Free Foods That Are Yummy
Don’t worry, going gluten-free don’t mean eating cardboard. There’s lots of tasty stuff your kid can still have. Fruits and veggies are always good. Meat too, as long as it ain’t breaded. And there’s special gluten-free bread and pasta now that tastes pretty good.
We found some great gluten-free cookies that my kid loves. They’re made with almond flour instead of wheat. And we make pizza with a cauliflower crust. Sounds weird, but it’s actually really good!
Getting Started with Gluten-Free
So, you wanna try this gluten-free thing? Here’s how to get going. First, don’t just cut out all gluten at once. That’s too hard. Start slow. Maybe replace one meal a day with gluten-free stuff. Then work your way up.
Cleaning Out Your Kitchen
You gotta get rid of the gluten in your house. Or at least put it somewhere your kid can’t get to. We made a special cabinet for the gluten stuff. That way, there’s no accidents.
Check everything in your pantry. Cereal, crackers, even some spices might have gluten. If you’re not sure, look it up online or ask your doctor. Better safe than sorry, right?
Don’t forget about stuff like toasters. If you’ve been using it for regular bread, it’s got gluten crumbs in it. You might need to get a new one just for gluten-free bread.
Eating Out Without Freaking Out
Going to restaurants can be scary when you’re gluten-free. But it don’t have to be. Lots of places have gluten-free menus now. Just ask! And always tell your server about the allergy. They can help make sure the food’s safe.
Some restaurants are better than others for gluten-free stuff. Mexican places are usually good cuz they use corn tortillas. And sushi can be okay if you skip the soy sauce. We always carry our own gluten-free soy sauce just in case.
Watching for Changes in Your Kid
When you start this diet, keep an eye on your kid. Some kids feel better right away. Others take a while. And some don’t notice much difference at all. Every kid’s different.
Good Changes to Look For
Some parents say their kids focus better after going gluten-free. Or maybe they sleep better. Or their tummy troubles go away. Write down any changes you see. It’ll help you know if the diet’s working.
My friend’s kid stopped having so many meltdowns after they cut out gluten. But that might not happen for everyone. Don’t get discouraged if you don’t see big changes right away.
Bad Stuff to Watch Out For
Sometimes kids might feel worse at first when they stop eating gluten. They might get cranky or have trouble pooping. That’s normal. It’s like their body’s getting used to the new diet. But if it lasts more than a couple weeks, talk to your doctor.
And make sure your kid’s still getting all the nutrients they need. Gluten-free don’t always mean healthy. Some gluten-free foods are full of sugar or fat. You might need to give your kid vitamins to make up for stuff they’re missing.
Talking to Your Kid About the New Diet
Depending on how old your kid is, you might need to explain why they can’t eat certain foods anymore. Be honest, but keep it simple. You could say something like, “These foods make your tummy hurt, so we’re gonna try eating different stuff.”
Making It Fun, Not a Bummer
Going gluten-free don’t have to feel like punishment. Make it an adventure! Let your kid help pick out new foods to try. Or cook together. We started having “tasting parties” where we’d try a bunch of different gluten-free snacks.
And don’t forget about treats. There’s lots of gluten-free candy and desserts out there. Let your kid have some sometimes. It’s important they don’t feel left out when other kids are having treats.
Dealing with School and Friends
School can be tricky when your kid’s gluten-free. Talk to their teacher about it. Some schools have special lunch options. Or you might need to pack lunch every day.
For birthday parties and stuff, you can send your kid with their own cupcake. That way they don’t feel left out when everyone else is eating cake. And teach your kid how to say no to foods that might make them sick. It’s hard, but it’s important.
Grocery Shopping Adventures
Going to the store is different now. You gotta read every label. It takes forever! But you’ll get faster at it. I remember the first time I went shopping for gluten-free stuff. I was in the store for hours!
Making a List, Checking It Twice
Before you go shopping, make a list. Write down all the gluten-free foods you need. It helps you not forget stuff. And it keeps you from buying things you shouldn’t.
I like to organize my list by parts of the store. Like, all the fruits and veggies together. Then all the meats. Then the gluten-free bread and pasta. It makes shopping go faster.
Don’t forget to check what you already have at home. Sometimes we buy too much of something and it goes bad. That’s a waste of money. And gluten-free food can be expensive!
Finding the Hidden Gluten-Free Stuff
Some stores have special gluten-free sections. That’s nice. But don’t only look there. Lots of regular foods are gluten-free too. Like rice and potatoes. And most stores have gluten-free options mixed in with the regular stuff.
Look high and low on the shelves. Sometimes the gluten-free stuff is way up top or down at the bottom. I once found a great gluten-free cereal on the bottom shelf. I almost missed it!
And don’t be afraid to ask for help. Store workers can sometimes show you where the gluten-free stuff is hiding. They might even know about new products you haven’t tried yet.
Cooking Without Gluten
Cooking gluten-free can be scary at first. But it’s not as hard as you think. You just gotta learn some new tricks. And there’s lots of recipes online to help you out.
Gluten-Free Flour Power
There’s all kinds of gluten-free flours out there. Like rice flour, almond flour, and coconut flour. They all act different when you cook with them. It might take some tries to get it right.
I remember the first time I tried to make gluten-free pancakes. They fell apart in the pan! But I kept trying. Now I make awesome pancakes with a mix of rice flour and tapioca starch.
Don’t be afraid to experiment. Mix different flours together. Add stuff like xanthan gum to help things stick together. And always follow the recipe the first time. You can get creative later.
Sneaky Ways to Replace Gluten
You don’t always need special flour to make stuff gluten-free. There’s lots of clever tricks. Like using corn tortillas instead of bread for sandwiches. Or making meatballs with oatmeal instead of breadcrumbs.
We started using lettuce wraps instead of buns for burgers. It’s healthier too! And zucchini noodles are a great replacement for pasta. My kid didn’t even notice the difference when I put meat sauce on them.
Dealing with Picky Eaters
Some kids are picky eaters anyway. Going gluten-free can make it even harder. But there’s ways to make it work. You just gotta be patient and creative.
Make It Look Good
Kids eat with their eyes first. If it looks yucky, they won’t wanna try it. So make the food look fun! Use cookie cutters to make shapes out of gluten-free bread. Or arrange fruits and veggies to look like a face on the plate.
We got these little food picks that look like animals. My kid loves when I put them in his lunch. It makes the food more exciting. And he’s more likely to eat it.
Let Them Help
Kids are more likely to eat food they helped make. So get them involved in cooking. Let them stir the batter or sprinkle cheese on top. Even little kids can help wash vegetables or set the table.
My kid loves to help me make gluten-free pizza. He gets to spread the sauce and put on the toppings. It’s messy, but it’s fun. And he always eats the pizza he made himself.
Staying Healthy on a Gluten-Free Diet
Just cuz something’s gluten-free don’t mean it’s healthy. Some gluten-free foods have lots of sugar or fat to make them taste better. You gotta be careful to eat a balanced diet.
Getting All Your Vitamins
When you cut out gluten, you might miss out on some important vitamins. Like B vitamins and iron. They put that stuff in regular bread and cereal. So you gotta make sure your kid’s getting enough from other foods.
We started eating more leafy greens for iron. And we found a gluten-free cereal that’s fortified with vitamins. You might need to give your kid a vitamin supplement too. But talk to your doctor first.
Don’t Forget About Fiber
Whole wheat has lots of fiber. When you cut it out, your kid might get constipated. So you gotta make sure they’re getting fiber from other places. Like fruits and vegetables. Or gluten-free whole grains like quinoa.
We started eating more beans. They’re full of fiber and protein. And they’re naturally gluten-free. My kid likes them in chili or made into veggie burgers.
Dealing with Cross-Contamination
Even a tiny bit of gluten can make some kids sick. So you gotta be careful about cross-contamination. That’s when gluten-free food touches something with gluten on it.
Kitchen Safety
If your whole family ain’t gluten-free, you gotta be extra careful in the kitchen. Use separate cutting boards and utensils for gluten-free food. And clean everything real good before you use it.
We got different colored stuff for gluten-free cooking, like a green cutting board and green spatula. That way, everyone knows not to use them for regular bread or whatever.
Watch Out for Shared Foods
Be careful with stuff like butter and jam. If someone spreads it on regular bread, it’s not safe anymore. We got separate butter and jam just for gluten-free bread. And we label it so nobody gets confused.
And be careful at parties and stuff. Don’t let your kid eat from shared bowls of chips or dip. Somebody might have double-dipped with a cracker. Bring your own snacks to be safe.
Handling Holidays and Special Occasions
Holidays can be hard when you’re gluten-free. There’s so much food everywhere! But with some planning, you can make it work.
Bringing Your Own Dishes
When you’re going to someone else’s house, bring a dish you know is safe. That way, your kid will have something to eat for sure. And other people might like it too!
We always bring gluten-free cookies to parties. That way, my kid can have a treat when everyone else is eating cake. And lots of times, other kids want to try them too.
Holiday Traditions, Gluten-Free Style
You might need to change some holiday traditions. Like making Christmas cookies or eating hot cross buns at Easter. But you can make new traditions that are just as fun.
We started making gingerbread houses out of gluten-free graham crackers. It’s harder cuz they break easier. But it’s fun to see what crazy houses we can make. And they taste just as good!
Educating Friends and Family
It’s important to teach your friends and family about your kid’s gluten-free diet. That way, they can help keep your kid safe. And they won’t feel hurt if you can’t eat food they made.
Explaining Without Boring Everyone
Most people don’t know much about gluten. So you gotta explain it in a way that’s easy to understand. I tell people it’s kinda like a peanut allergy. Even a little bit can make my kid sick.
And don’t be afraid to speak up. If someone offers your kid food that might have gluten, it’s okay to say no. Most people want to help. They just don’t always know how.
Dealing with Doubters
Some people might not believe that gluten is a real problem. They might say it’s all in your head. Or that a little bit won’t hurt. Don’t let them pressure you. You know what’s best for your kid.
I had an aunt who kept trying to get my kid to eat “just one cookie.” I had to be firm and tell her no. It was awkward, but keeping my kid healthy is more important than being polite.
The Emotional Side of Going Gluten-Free
Changing your diet is hard. It can make you feel different from other kids. And that can be tough. So it’s important to think about your kid’s feelings too.
Dealing with Feeling Left Out
There might be times when your kid can’t eat what everyone else is eating. Like at birthday parties or in the school cafeteria. That can make them feel left out. Talk to your kid about how that feels.
We practice what to say when someone offers food we can’t eat. Like, “No thank you, I can’t eat that, but I’d love to play a game instead!” It helps my kid feel more confident.
Finding a Gluten-Free Community
It helps to know other people who are gluten-free too. Look for support groups in your area. Or find online forums where you can chat with other parents. It’s nice to know you’re not alone.
We joined a gluten-free playgroup. The kids all have different diets, but they understand each other. And us parents can share tips and recipes. It’s been really helpful.
Going gluten-free for your autistic kid is a big change. But it might help them feel better. Just take it one day at a time. And remember, you’re doing your best. That’s what matters most. Your kid is lucky to have you looking out for them!
