How to Survive Quarantine on a Gluten-Free Diet
With the continued spread of COVID-19, we are definitely living in uncharted territory these days. Crisis and pandemic have a firm grip on global communities and life as we know it is actively changing. We’ve been advised to stay in our homes, access to basic necessities like food is limited, and tension is running high. First and foremost, I want to offer a friendly reminder that it is more than ok to feel upset, confused, or frustrated during this time. Each and every one of us has been impacted in unique ways by the virus. I invite you to sit with the uncomfortable feelings and lean into grieving whatever you need to grieve. Missed connections, canceled plans, changes in work/school…it’s all valid. While it may be a welcomed time of focus for some, there’s no requirement for you to be productive during your quarantine. If you feel inspired to watch the whole season of Love is Blind in one day, be my guest.
Dealing with chronic illness (which is a burden every day, pandemic or not) adds a complex layer to handling the current state of our world. You may be left with questions like: does my condition put me at a greater risk of being infected? How can I access medical care in a time when hospitals are operating over max capacity? Where can I get safe resources to continue to maintain my wellbeing?
Today, let’s talk specifically about celiac disease and the ways you can continue to safely observe your medically necessary gluten-free diet during the pandemic.
1). Research what kinds of government support your country offers celiac disease patients
Unfortunately, the United States is not leading the way in this area…so if you’re located in the states like me, I’m sorry, we’re in this together. However, if you find yourself in places like England or Italy, you may be able to receive government support. The NHS offers Gluten-free Food Service which allows you to register to get gluten-free food from local pharmacies as part of a prescription with a confirmed coeliac or dermatitis herpetiformis diagnosis. In Italy, with a celiac diagnosis, you may be eligible for a monthly government allowance to cover the cost of gluten-free food. A quick Google search will let you know what you’re eligible for in your country.
2). Stock up on gluten-free snacks and safe shelf-stable items
Notice I didn't say panic buy everything in the whole store. Be mindful of what you need and recognize that everyone else is in the same position. Actually, most grocery stores have started implementing limits on the number of single items you can purchase. Here are a few things I think are great to have on hand:
Pasta
My favorite brands that seem to be pretty widely accessible are Jovial (gluten-free but not grain-free) and Banza (grain-free; made from chickpeas). If you can tolerate grains, I highly recommend trying Lundberg rice, soaking it overnight (for sprouting), and cooking it in the Instant Pot…the process makes the grain very gentle on the digestive system.
Frozen veggies/fruit
There are many safe brands on the market…the good news is frozen veggies and fruit are pretty low on the list of items that normally have cross-contact. Just make sure to double and triple-check the allergen statement*.
Snacks
Some of my favorite quarantine snacks include; anything from Simple Mills, bars from Larabar, bars from EPIC, chips and dip from Siete, and mini peanut butter packs from Jif (perfect for dipping apple slice),
3). Does your local grocery store deliver or offer pickup service?
Avoiding the grocery store is a big step in maintaining social distancing requirements and protecting your health and the health of others. Many grocery stores are offering some version of contactless purchase…so do your research on that. If you can’t find one and do need to go into the store, just practice safe hygiene. No need to panic over it…just keep a safe distance from others and wash your hands! A mask is not a bad idea if you are fortunate enough to have access to one.
4). Consider telemedicine for your appointments
I’ve been a big fan of telemedicine for a while because it has allowed me to stay connected to my medical team while traveling. Simply put: telemedicine is a way of remotely communicating with your medical team to maintain care which can involve remote diagnosing, prescribing, and treating (on a platform that is HIPAA** compliant). If you have an essential appointment but want to limit contact, check if the provider offers telemedicine services first.
5). Naturally support your immune system
The verdict still seems to be out on what kinds of botanicals might be safe for autoimmune patients to use. The natural components shown to stimulate the immune system could help protect against viral infections, but run the risk of upregulating the immune system of autoimmune patients which could increase symptoms. On the other hand, immunosuppressive agents, while they may help mitigate autoimmune symptoms, put the patient at a much higher risk of viral infection. So in the spirit of full disclosure, I can not say with confidence which botanicals are completely safe for celiacs. If you do want to support your immune system with botanicals, it could be helpful to check in with a naturopath, homeopathic doctor, or functional medicine doctor on which ones would be helpful.
Some of the more clear-cut things you can do to support your immune system: continue all regular supplements and medications (you may be able to get these delivered too), stay active in whatever ways serve your body, drink plenty of water, and don’t forget your healthy/mindful eating practices.
6). Practice stress management
‘Cause we’re living in a stressful time! Do your deep breathing, meditation, mandala coloring…whatever offers you comfort. Maybe you just need to cry it out! Give your mind space to feel everything, and then let it go. I encourage you to use this time to ramp up your self-love tenfold.
Those that don’t need gluten-free food: please be mindful!
For those of us being treated with medically necessary gluten-free diets, that food is our only option. It is our medicine and our lifeline. We don’t have the luxury of picking up anything from the store and assuming it’s safe. Please do us a favor and leave the gluten-free food for the patients that need it. I promise we will be happy to share our gluten-free recipes with you when this is all over.
A note on celiac disease and COVID-19.
As a novel virus, we currently have very limited information about what interactions the infection might have with pre-existing conditions and which populations are at a greater risk. It has been determined that those with heart conditions, diabetes, pre-existing respiratory conditions (such as asthma), HIV, and older folks could be at a greater risk for infection. But there are currently conflicting opinions on whether having an autoimmune condition puts you are a greater risk. If you want to learn more about what your celiac diagnosis could mean for you during the COVID-19 pandemic I recommend the following resources:
FAQ w/ Beyond Celiac Science Team UPDATED 4/1/20
Takeaway: “At this time, there is no compelling scientific evidence to indicate that you are at greater risk to contract COVID-19. There is research that indicates that viral infections may trigger the onset of celiac disease, but no scientific evidence that having celiac disease ‘per se’ increases risk of contracting a virus.”
Celiac Disease & COVID-19 w/ Celiac Disease Foundation NO DATE
Takeaway: “It is reasonable to consider that those with celiac disease, especially older individuals, may be at a small increased risk of worse outcomes with infections with this new virus.”
I am sending you all love-filled, health-filled thoughts. We are all in this together!
*You’re looking to avoid anything like “processed on the same equipment/in the same facility as gluten/wheat/barley/rye.” In an ideal situation, it specifies on the package that it is gluten-free or is even certified.
**Health Insurance Portability and Accountability Act.