I’m sure you have heard about the word gluten and have seen gluten-free labels all over the grocery store. I mean, how can you not? It’s everywhere! Food companies are advertising gluten-free products, restaurants have updated their menus to cater to their gluten-free patrons and people have caught on to the trend to be healthier. But what exactly is gluten and what does it mean if you have celiac disease or have a gluten sensitivity? I have narrowed it down for you to easily digest (get it?) and take away some valuable tips about all the rave you’ve been noticing. You’ll thank me the next time the conversation arises.
What is gluten? Gluten is a protein found in wheat, barley and rye. Oats need to be certified as gluten-free as some manufacturers use wheat, barley and rye in the same facililty as oats, thus contaminating them with small traces of gluten.
How does it affect those with celiac disease? Celiac disease is an autoimmune condition and those with this disease need to follow a strict gluten-free diet. When someone is diagnosed with this disease, they need to be extra careful not to ingest anything containing gluten. That means using separate cooking appliances that have not been exposed to the protein (such as designating a toaster for only gluten-free bread). This is pretty serious as it damages the lining of the small intestine and can cause abdominal pain, itchy skin, diarrhea, vomiting, and constipation. There are many symptoms associated with this disease but varies between person to person.
What does it mean to have a gluten sensitivity? A person who is sensitive to gluten may experience all of the above symptoms but the small intestine may not necessarily be damaged. Those with gluten sensitivities follow diets of their own.
What can you do if you suspect to have problems with gluten? Consult a physician who is well versed with celiac disease or consult with a registered dietitian nutritionist who specializes in the disease. They will come up with a diet plan that is right for you and ensure that you are not missing out on key nutrients. There are several blood tests available to screen you for the disease. If a physician finds celiac disease as a result, an endoscopic biopsy on your small intestine will be needed to confirm the diagnosis.
If you would like to avoid gluten and do not have celiac disease or a gluten sensitivity, I’d recommend consulting with a professional before going cold turkey. By avoiding gluten entirely, you may be deficient in key nutrients such as iron and B vitamins that are found in pastas, bread and cereals.
Here’s a list of some gluten-free grains & plant foods (that I’ve personally used & eaten) to mix up your cooking:
Grains~
- corn
- quinoa
- millet
- rice
- sorghum
- teff
- amaranth
Plant Foods/Starches~
- buckwheat
- soy
- flax
- lentils
- arrowroot
- potato
- yucca
- wild rice
Now get creative in the kitchen and enjoy your meal!
Sassy me,
Michelle
P.S. I love Jimmy Kimmel so here’s a funny clip about gluten and what LA residents think it means…
http://abcnews.go.com/Health/video/jimmy-kimmel-asks-what-is-gluten-23655461
Sassy Me, Healthy You 