First there were dairy-free people, then wheat-free, now it seems inquiries about gluten-free options are the norm for potlucks, dinner parties and even at restaurants.
Why are more and more of us going gluten-free? Well, more of us are being diagnosed with celiac disease or are developing an intolerance or sensitivity to gluten.
According to the National Foundation for Celiac Awareness statistics, one in eight Americans is gluten intolerant, and one in 133 has celiac disease. The Canadian Celiac Association estimates that these statistics are relevant to Canadians as well.
What is gluten? A protein. A difficult to digest protein. It is commonly accepted that those with celiac disease have a genetic predisposition to the condition. However, there are many theories as to the cause of the reactions in those who are considered intolerant or sensitive, which are basically the same thing with varying degrees of seriousness.
From the perspective of holistic nutrition, food allergies and sensitivities are developed, not inherited, and are linked to digestive health. Low stomach acid, poor eating habits, poor food combinations, a diet of processed foods, a diet lacking variety, and stress are just some of the reasons digestive balance is upset.
Incomplete digestion of proteins, such as gluten and lactose, is a major cause of food reactions. When proteins are not broken down to their smallest components (amino acids), they enter the blood stream and are seen by the immune system as foreign invaders-the immune system attacks and allergic reactions result.
Those with celiac disease can tell you that their immune reaction to gluten exposure is sudden and severe. Reactions to gluten sensitivity may be slower and not as easily linked to food. Some of the more obvious common symptoms of both celiac disease and gluten sensitivity include stomach and bowel pain, gas and bloating. However, the list of less obvious symptoms is long and may include headaches, weight loss or gain, malabsorption of nutrients, aching joints, depression, eczema, exhaustion, slow infant and child growth, decline in dental health, irritability and behavioural changes and infertility, among others.
The good news is, trying a gluten-free diet (to see if it improves your symptoms) and sticking to one if it turns out you need to) is getting easier and easier. Many food manufacturers are producing gluten-free products today, including bread, pancake mixes, crackers, cereals and the like.
Reading labels is a must for those avoiding gluten since it's often used as a stabilizing agent or thickener in most processed foods-including some you'd never suspect, such as ice cream. Derivatives of wheat and barley are common in processed foods. Also, ingredients such as starch, glucose syrup and malt flavouring, for example, contain gluten.
The healthiest, safest and most economical way to go gluten-free is to make your own food. In addition to a whole food diet of vegetables, fruit, beans and legumes, nuts and seeds, there are many ways to bake your own gluten-free breads and make your own cereals and even deserts. The lists below will help to familiarize you with all the options available. Please note that oats are naturally free of gluten, however, their consumption in relation to a gluten-free diet is controversial because they are often grown and/or manufactured along side gluten-containing grains. Health Canada's position sates: "Based on an extensive review of the scientific literature, Health Canada has concluded that the majority of people with CD can tolerate moderate amounts of pure oats, uncontaminated with other cereal grains such as wheat, barley and rye."
Many of us spend lots of money buying gluten-free products, but the ingredients, while gluten-free and convenient, are not always whole or healthy. I've had many successful experiments in the kitchen and found that once you give it a try, baking and cooking gluten-free is quite easy-and very rewarding.
References:
Health Canada. Health Canada's Position on the Introduction of Oats to the Diet of Individuals Diagnosed with Celiac Disease (CD). Food and Nutrition. January, 2007.
http://www.hc-sc.gc.ca/fn-an/securit/allerg/cel-coe/...
N Y Haboubi, S Taylor, S Jones (2006). "Coeliac disease and oats: a systematic review". The Fellowship of Postgraduate Medicine.
Gluten Containing Grains and Cereals
• wheat (including spelt and kamut)
• barley
• rye
• triticale (a hybrid of wheat and rye)
Gluten-free Grains and Cereals
• rice
• corn
• amaranth
• quinoa
• millet
• teff
• buckwheat
Note: Oats are naturally gluten-free, but many avoid them since they are often grown and/or processed along side gluten-containing grains.
More Gluten-free Foods and Ingredients
• all unprocessed fruits and vegetables
• potatoes (and potato starch)
• beans and legumes (and bean flours)
• nuts (and nut flours)
• coconut (and coconut flour)
• seeds
• tapioca starch
• arrowroot (a thickener)
• sorghum (a thickener)
• xanthum gum (a thickener)
• guar gum (a thickener)
Note: For a complete list of foods and ingredients allowed and to avoid visit the Canadian Celiac Association website (www.celiac.ca) and click on "Gluten-free Diet."
Gluten-free Recipes and Resources
www.glutenfree.com
www.celiac.ca
www.csaceliacs.org
www.glutenfreehippie.blogspot.com
www.glutenfreediet.ca
www.glutenfreemall.com