Autocuidado de la enfermedad celíaca: 11 consejos para vivir bien

When it comes to celiac disease self-care, the first thing most people think of is avoiding gluten—and rightfully so. But while there are certain foods to avoid with celiac disease, it’s about so much more than that.

Staying healthy and feeling your best when you have celiac disease takes a whole lifestyle approach—mind, body and soul. Whether you’re newly diagnosed with celiac disease or you’re looking for new ways to optimize your health, these self-care tips can help.

Why is celiac disease self-care so important?

Self-care is important for anyone, but even more so for people living with an autoimmune disorder like celiac disease. By taking a holistic approach and prioritizing self-care, you can relieve celiac disease symptoms, prevent complications and enhance your quality of life.

From managing stress and getting quality sleep, to eating a nutrient-dense diet and keeping up with routine care, a foundation of healthy habits can go a long way in keeping you well.

Top foods to avoid with celiac disease

For people with celiac disease, avoiding gluten-containing foods is non-negotiable. That’s because for them, gluten, a protein found in wheat, barley and rye, triggers an immune response that damages the small intestine.

Here are some common foods and ingredients to steer clear of:

• Wheat-based products: This includes bread, pasta, cereal and baked goods made from wheat flour.
• Barley and rye: Products containing barley (such as malt, malt vinegar and beer) and rye should be avoided.
• Processed foods: Many processed foods contain hidden sources of gluten, such as sauces, soups and salad dressings.
• Oats (unless certified gluten-free): While oats themselves are gluten-free, they are often cross-contaminated during processing. Opt for certified gluten-free oats to be safe.
• Some packaged snacks: Items like crackers, pretzels and snack bars may contain gluten unless labeled gluten-free.
• Beer and some other alcoholic beverages: Most beers are brewed from barley, but gluten-free beer options are available. Additionally, some alcoholic beverages may contain hidden gluten, so it's essential to check labels or opt for gluten-free alternatives.
• Certain sauces and condiments: Soy sauce, hoisin sauce and some gravies and dressings may contain gluten. Look for gluten-free versions or alternatives.

Gluten may also be present in some medications, vitamins and supplements, lipsticks, toothpaste and mouthwash. By paying attention to labels and choosing gluten-free alternatives, you can feel confident in your choices. Keep in mind that accidental exposure to gluten is common, so it’s important to take steps to help prevent it as much as you can.

While it can feel overwhelming looking at the list of foods to avoid with celiac disease, rest assured that there are plenty of tasty, healthy options for you out there—and more gluten-free options are hitting the shelves every year.

So, what can you eat? Living with celiac disease may mean saying “no” to some foods, but it also means saying “yes” to the foods that make you feel good. Focus on whole, naturally gluten-free foods such as fruits, vegetables, lean proteins, and gluten-free grains like quinoa and rice. Aim to incorporate a variety of colorful, nutrient-dense foods on your plate.

Celiac disease self-care tips to practice regularly

In addition to avoiding gluten-containing foods, here are some essential self-care tips for people with celiac disease to incorporate into their daily lives.

1. Read labels thoroughly

When shopping for packaged foods, make it a habit to carefully read labels to identify any potential sources of gluten. Look for products labeled "gluten-free" or certified by reputable gluten-free certification organizations.

2. Be smart when dining out

You can still enjoy eating out, just with a few precautions. When dining at restaurants, communicate your dietary restrictions to the staff and inquire about gluten-free options. Ask about preparation methods to avoid cross-contamination. Many restaurants and chefs are accommodating and can make modifications to fit your needs.

3. Stock gluten-free pantry staples

Keep your pantry stocked with gluten-free staples like gluten-free flour, pasta and baking mixes. This ensures you always have safe options on hand for cooking and baking.

4. Practice safe food preparation

If you also prepare food for people who do eat gluten, prevent cross-contamination in the kitchen by using separate utensils, cutting boards and equipment when preparing gluten-free meals. Clean surfaces thoroughly before cooking to eliminate any traces of gluten.

5. Prioritize nutrient-dense foods

Since celiac disease can impact nutrient absorption, focus on consuming nutrient-dense foods to meet your nutritional needs. Incorporate plenty of fruits, vegetables, lean proteins and gluten-free whole grains into your diet.

In particular, focus on foods containing the below vitamins and minerals, as these tend to be the most common nutrients lacking in people with celiac disease.

• Iron: beef, spinach, tofu, lentils, dark chocolate
• Calcium: dairy, salmon, oranges, sardines
• Vitamin D: fortified dairy or nondairy milk, sardines, salmon, eggs
• Zinc: beef, lobster, pork, cashews
• B vitamins: beans, chicken, sunflower seeds, broccoli


6. Descanso

One of the best ways to care for your body, whether you have celiac disease or not, is to get more rest. Make it a priority to get 7-9 hours of quality sleep at night, and if you have trouble sleeping, ask your doctor for help.

If possible, make time in your schedule for periods of rest, whether that means a quick afternoon nap or just a few minutes of quiet time with a book or music. Rest gives your body and your mind a chance to relax and restore.

7. Have fun in the kitchen

It’s easy to focus on all the foods on the “no” list. But fortunately, there are so many delicious foods people with celiac disease can enjoy without limits!

Don’t be afraid to try something new in the kitchen. Pick up a gluten-free cookbook or search Pinterest for gluten-free recipes, and you might be surprised what you can make. Incorporate your friends or family, and get everyone involved in making fun gluten-free meals and treats for all to enjoy together.

8. Mantente hidratado

Adequate hydration is essential for overall health and digestion. Aim to drink plenty of water throughout the day to support digestive function and prevent constipation, a common symptom of celiac disease. If you struggle to drink enough water, keep a big water bottle with you at all times and automatically refill it when it gets low.

9. Pay attention to your health

Keep track of any symptoms or changes in your health so you can discuss them with your doctor at your next visit. It can help to keep a note on your phone that you can pull up and refer to during your appointment rather than having to go off memory.

10. Manejar el estrés

Stress can exacerbate many symptoms of celiac disease, so it's crucial to incorporate stress-reducing activities into your routine. Consider practicing relaxation techniques such as deep breathing, meditation or yoga. For some people, hobbies and activities like gardening, running or playing an instrument can help relieve stress as well.

11. Join a support group

Connecting with others who have celiac disease can provide valuable support, resources and tips for thriving with the condition. Consider joining a local or online support group to share experiences and learn from others.

There you have it—a few top tips to help you live well with celiac disease. If you have questions about how to start healthy lifestyle habits for celiac disease self-care, talk to your doctor or find one near you.