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How to minimise the risk of being ‘glutened’

Maintaining a strict gluten-free diet isn't without its unique challenges. Accidental gluten ingestion or being ‘glutened’ as it is often referred to, can be a common and unpleasant occurrence for those following a gluten free diet, particularly when eating out at restaurants, social occasions, travelling, or anywhere that gluten free foods are prepared alongside gluten containing foods. In these situations, it can be difficult to avoid cross-contamination or be sure there is no hidden gluten in your meal.

As an athlete, being glutened can be very disruptive with the symptoms adding extra stress on the body that in some cases can cause trainings to be missed, or even worse disrupting an event or competition. Coping with the anxiety around the risk of accidentally ingesting gluten when you’re travelling or eating away from home can be an unwelcome distraction and added mental stressor. As challenging as it is though, you can’t always avoid everything that may have a risk of cross contamination as it may mean going without, leaving you under fuelled, sluggish and ultimately hindering your athletic performance.

 With the below preparation, and the support offered by GluteGuard, it is possible to minimise the risk of accidental gluten ingestion and not let it affect your training, your next big event, and most importantly, your general wellbeing.   Eating Out

There is a risk of trace gluten contamination when eating food prepared away from home. However, as confronting as it can be in the beginning, it’s essential to stay socially connected and not isolate yourself.

 Here are some ways to help manage these situations:  

  • Educate friends and family about suitable gluten free options or offer to bring your own gluten free dish to an event.

  • With platters and buffets, serve yourself first or ask for clean utensils.

  • When dining at a restaurant, research the menu online beforehand to understand their gluten free options.

  • Don’t be afraid to contact the restaurant to ask questions and let them know about your dietary requirements.

  • Think about the ingredients in the dish and educate yourself on understanding food labels and question any items that you are unsure about. 

  • Take one GluteGuard before a meal you’re unsure about. GluteGuard’s unique and naturally derived enzyme Caricain helps to break down any gluten that may be hiding in the meal. 


 Being an athlete can regularly involve travel and time away from home where you will often find yourself eating in situations where food preparation is out of your control. Set yourself up for success with these tips to ensure you have safe options to eat while on the road, and away from home:  

·      When flying, notify the airline of your dietary needs in advance, many airlines now offer gluten free meal options, but it is important to confirm this in advance and ensure that your meal is safe and free from cross-contamination.

·      When visiting new places or countries, research the local cuisine and common ingredients used. Learning how to request a gluten free meal in the local language can also be helpful.

·      Be prepared and pack enough GluteGuard  to cover you for the whole trip for whenever you’re unsure.

Shared Kitchens at Home or Work

 Most of us share our kitchens at home or at the office with people who are not gluten free.

There are several steps you can take to minimise the risk of contamination:

·      Washing your hands and surfaces frequently.

·      Get creative with labels and colour coding. Gluten-containing and gluten free products should be easy to distinguish when opening the pantry or fridge.

·      If you can, delegate shelves and drawers for gluten free products placing them above those with gluten ingredients.

·      Don’t forget about the kitchenware you use to prepare your gluten free meal –

o   Use separate utensils, chopping boards and cookware, and make sure to label them well; or

o   Wash them well with warm, soapy water before use to remove any traces of gluten and minimise the risk of trace ingestion.

*GluteGuard helps protect those with medically diagnosed gluten sensitivity from symptoms of accidental gluten ingestion. Always read the label and follow the directions for use. For use only in conjunction with a gluten free diet.

Despite all your best efforts, mistakes can be made and often there are no other options but to trust others with our gluten-free meal preparation. This is why GluteGuard was developed and it is particularly helpful in all these situations.

These are some of the strategies you can implement to minimise the risk of being ‘glutened’ to avoid disputing your training, competitions and enjoying other important life experiences.    

 ·      Depending on your destination, it can be helpful to bring your own gluten free snacks or meals – don’t rely on any good gluten free options being available at roadside cafés and convenience stores!

·      Research in advance for restaurants that have gluten free menus or grocery stores that carry a wide range of gluten-free products.

·      Refer to gluten free travel blogs for recommendation on tips for places to eat but always do your own research when arriving there.

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