Gluten-Free in College

The stereotypical college diet includes instant noddles, pizza, and beer hastily inhaled between library cram sessions and working on online classes in the dorm. However, these traditional foods don't tend to fit into a gluten-free diet. Following a gluten-free diet in college may require some modifications to the standard student's fare, but it can be done with some planning ahead.

Many college students rely on campus meal plans, particularly for their first year or two of college. Most colleges offer cafeteria style dining, where there will almost always be acceptable options for a gluten-free diet, such as roasted or baked meat, fruit, or vegetables, since these also happen to be healthy options for anyone. For prepared food, however, nutrition information and ingredients are usually not listed near at hand, and it's impossible to guess whether a particular dish may contain gluten.

Hidden ingredients can be the most challenging part of following a gluten-free diet, as gluten may be used in processing many types of foods, or as a thickening or flavoring agent. The best thing to do to determine what ingredients are used is to communicate with food service personnel to discuss your concerns. Bring information about what ingredients and brands contain gluten, as well as statistics and information about gluten intolerance, such as celiac disease. This may prompt them to make more options available to you, because it's very likely other students are limited to the same dietary restrictions you are.

Another option is to make or buy your own food. You can find lists of safe and unsafe foods, as well as recipes at websites about gluten-free diets and celiac disease. Many foods are now marked as gluten-free on their labels. When shopping, consider your housing situation, because not all dorms offer cooking facilities. Consider what kind of cooking you'll actually be able to do in your living space.

Naturally gluten-free food, such as fruit, vegetables, potatoes, and rice are healthy options that can add carbohydrates to your diet. Unprocessed food is typically a healthier, safer, and cheaper option than gluten-free processed foods. However, if you want to add foods such as bread, desserts, or cereal to your diet, you may be able to find gluten-free versions of these products at some stores. Unfortunately, not all stores carry these foods, and if they do the gluten-free kinds may be more expensive.

As a college student, you may also be concerned about how a gluten-free diet could impact your social life. If you don't know what kind of snacks or drinks will be served at a social gathering, you'll likely want to bring your own, just in case. Be careful about drinking any type of alcohol, as many, especially beer, are made with gluten. Wine typically does not contain gluten, although traces may be added during casking. If you're invited to go out to eat at a restaurant, calling ahead to determine how the food is prepared, or looking up the menu items online, can help save time discussing ingredients with your server at the table.

Having to do this extra legwork just to eat safely can be trying, especially without peers coping with the same situation. Joining an online support group for college students with celiac disease can help you feel less alone, vent frustrations about finding the right foods to eat, and gather ideas about how to eat a gluten-free diet as a college student.

A gluten-free diet gets much easier with practice as you find favorite recipes and foods to enjoy. If you are new to gluten-free eating, know that you can still enjoy almost all of your favorite foods in gluten-free form without having to completely change your life anymore than you already will at college.