Dorms, Dining Halls, and Gluten-Free Living
By Molly Winsten, MS, RD – Gluten-Free Specialist
With the end of spring and the beginning of summer comes an abundance of graduations, and with them come huge changes in so many lives. While this can prove daunting for anyone at any age, following a gluten-free (GF) diet adds another layer of complexity! For this article, we are going to focus on high school graduates planning to attend college or start new jobs, both of which come with their own challenges. College dorm rooms have limited space, cafeterias can be notoriously difficult to navigate, and learning to shop and prepare meals for yourself is complicated in any circumstance. Let’s explore these situations together and help us all be more confident in safely fueling our bodies with delicious gluten-free food!
First and foremost, let’s talk about moving out of the family home and doing all of the shopping and meal prep for yourself. No matter what your plans are post-high school graduation, learning to manage all your own food is essential to a healthy life, and focusing on a gluten-free diet requires its own set of knowledge, tips and tricks! The first piece is setting boundaries and ground rules for your kitchen. Are you sharing with roommates? Are you living on your own? Is the kitchen staying completely free of gluten, or just some appliances and dishes, or some other combination? And are you living with people who know and understand your restrictions, or are these new people and connections? Setting solid boundaries will not only help keep you safe; it’ll allow you peace of mind!
Next, after setting your kitchen parameters is stocking your pantry. Pantry staples are a must for busy days, snacks, and more. Luckily, there are now so many gluten-free alternatives available; it’ll be easy to find everything you need! There are also many pantry items that are naturally gluten-free, making this task fun and exciting! Of course, ALWAYS be diligent and check labels for cross-contact or hidden ingredients, but items like rice, lentils, quinoa, beans, canned fruit and vegetables, and often snacks like potato chips and gummies are gluten-free! You want to make sure you have a variety of satiating foods, like legumes and gluten-free starches, as well as meal starters for busy nights. Gluten-free boxed mac and cheese, canned soups, and even canned vegetables can make an easy dinner in a pinch!
For snacks, it’s important to always check your labels. Even brands you eat regularly can change their formulas, so make sure to always take a look. This goes for condiments and sauces as well!
Navigating your cafeteria and dining options at school can be daunting for anyone. Different options, restricted times, daily changing menus, and more can be a tough adaptation, and even more so if you’re on a gluten-free diet. You should also ensure that you reach out before starting school to the dining hall staff, as they will have people available to help you navigate the space and make sure to provide more options. Some schools have allergy stations set up, and some offer various labeled options around the cafeteria, and still some dining halls are set up as combinations. Unless it’s a dedicated gluten-free station, cross-contact is always a risk; you may need to consistently ask for your food from the back to avoid cross-contact. Getting in contact with food service staff at the school will help you to form a relationship with those who are there to keep you safe and well nourished, and you may even be able to help them provide more options or offer specific brands that you enjoy!
Any change in routine can be difficult. Maintaining a strict gluten-free diet makes things harder, especially in college when food is often prepared, purchased, and consumed on the go, but with a few safety foods and excellent communication, it is absolutely doable! A combination of safe snacks, basic foods to prepare in a shared kitchen or dorm, and good relationships with food service staff will allow you to fully embrace the college experience, just without the gluten!