Millions of us deal with food allergies or intolerances every day. Problems can range from the simple to the severe, but no matter what the type of food intolerance, it affects every social aspect of your life. If you or someone you know struggles with food allergies or intolerances, you already know that ordinary things like dining out, parties, business luncheons and family events can become a nightmare when you have to avoid eating what is offered, and make excuses for being rude.

Another common problem we share is finding food that actually tastes good. There are plenty of food substitutes out there on the market, but unfortunately, they are either far too pricey or they don't even resemble the real thing in flavor or texture. There is hope though! Don't think you have to resign yourself to a life of bland "special" foods anymore, and forget about enjoying meals, both at home and out!

As someone afflicted with celiac disease, an autoimmune disease which causes a severe reaction to gluten (one of the most common ingredients found in Western foods), I've struggled with finding food that will keep the painful and embarrassing symptoms at bay, but still tastes good enough to serve to others. Fortunately, since awareness of food allergies and intolerances is on the rise, you can benefit from fabulous recipe experimentation done by others who share in your restrictions. There are great resources available now in book form and on the Internet for nearly every gustatory limitation.

Here are some of my easy tips for gluten-free eating:

• Avoid mixes and recipes which use too much rice flour - it makes the food taste gritty and leaves an aftertaste.

• Add dairy or soy yogurt to your recipes for moist, non-crumbly baked goods.

• Applesauce is a great fat replacement that has the added benefit of holding your gluten-free goodies together.

• Be sure to check ingredients for hidden gluten - as an example, Rumford baking powder is gluten and alum free, while Calumet is not.

• Many cooking and baking sprays also contain flour, so check cans carefully while shopping.

You can also take steps to enjoy social eating again. Many restaurants and catering services are now making accommodations for food allergies and gluten intolerance - don't hesitate to ask your neighborhood food businesses whether they would offer choices like this. If you take part in business luncheons, it's a good idea to let the meeting planner know about your intolerance ahead of time. Chances are, they'll be happy to make accommodations when they know in advance what to expect.

For parties and social gatherings, why not offer to bring a dish to share? You can introduce everyone to gluten-free or allergy-sensitive food, and you'll know there will be something at the event you can eat, so you won't feel awkward or left out. Dealing with food allergies and intolerances takes a little bit of extra preparation, but it does not have to restrict your life. Happy nearly normal eating!