Eating Gluten Free

 

Gluten is a general name for the proteins found in wheat, rye, barley and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected. Oats to not contain gluten, although they may be cross-contaminated when processed in plants that also process wheat products.

Digestive enzymes help us break down food. Protease is the enzyme that helps our body process proteins, but it can’t completely break down gluten. Most people can handle the undigested gluten with no problems. But in some people, gluten can trigger a severe autoimmune response or other unpleasant symptoms. An autoimmune response to gluten is called celiac disease. Some people who don’t have celiac disease still seem to feel sick after eating foods that contain gluten. They may experience bloating, diarrhea, headaches or skin rashes. This may be a reaction to poorly digested carbohydrates and not to gluten at all gluten. These carbs, called FODMAPS, ferment in your gut. People with sensitive guts may experience discomfort from that fermentation but, again, not necessarily from gluten.

Anyone diagnosed with celiac disease needs to avoid eating gluten as completely as possible. Nearly all people who do not have celiac disease do not need a gluten-free diet. However, a very small number of people people may have a condition called non-celiac gluten sensitivity but this is poorly understood. Presently there are no blood markers or other diagnostic indicators of gluten sensitivity so it is based entirely on an individual's experience.

Despite the widespread presence of gluten in the food supply, a gluten-free diet can be as healthy, tasty and varied as any other. Fruits, vegetables, beans, dairy, nuts, meat, poultry and seafood are all naturally gluten-free. Only wheat, barley and rye - or foods contaminated with those particular grains - are "off the table".

Here are some tips from Anne Lee, assistant professor of nutritional medicine at the Celiac Disease Center at Columbia University in New York City.

If a package says "gluten free" you can nearly always trust it to be. Still, for grain based products, be sure to check the ingredient list to rule out any wheat, barley or rye. On the other hand many packages tout being gluten free (and they are) even when the food they contain has no gluten in it anyway (gluten free wine anyone?).

Many gluten-free breads, crackers and cereals add starches that contain very little fiber - potato, rice, corn, tapioca, etc.  And many add significant amounts of sugar, salt or fat to improve the flavor.

There are many gluten-free grains, including quinoa, brown rice, amaranth, millet, sorghum and buckwheat.

While it is possible to find beers that claim "gluten removed", the process is not entirely trustworthy and they are best avoided. Wine is perfectly safe, as are all distilled spirits, including rye whiskey.

Here is a great source if you need to (or want to) eat gluten-free:

https://celiac.org/gluten-free-living/gluten-free-foods/