The Gluten Free Diet

Before beginning an investigation into what is meant by a gluten free diet, the question must be asked, “What is gluten?” For most people mention of a gluten free diet means no grains, breads, or cereals. That is only partially true. There are grains such as quinoa, amaranth, millet, and some natural oats that are gluten free and make good substitutes for the usual wheat based varieties of cereal. Gluten is not a grain, or simply wheat. It is a unique group of proteins known as prolamins. Prolamins are found in wheat, rye, and barley. Gluten is a cheap source of protein and is often added to processed foods as a filler. Simply removing wheat, rye, and barley from your pantry will not get rid of the gluten in your average diet. Many vegetarian meat substitutes are made of gluten. You may see it packaged as seitan. To follow a true gluten free diet you must become a detective and learn to read labels and listen to the clues your body gives you if you suspect sensitivity to gluten is a problem. About one percent of the American population has a condition known as Celiac disease and for those individuals a gluten free diet is the only known treatment. Many others have sensitivity to gluten that could put them at risk for developing celiac disease or a host of other health problems. Knowing what it is about gluten that is dangerous to your body can help you determine the need to avoid gluten in your diet.

For individuals sensitive to gluten, symptoms can range from bloating, nausea, headaches, and fatigue to serious damage to the small intestinal walls. Once the small intestine is damaged, you are unable to fully absorb vital nutrients or properly digest the foods you eat. Over time, the lack of proper nutrition weakens your immune system and may contribute to a number of autoimmune diseases. Other symptoms of gluten sensitivity may include, severe cramping after eating, constipation, irritability, poor muscle tone, impaired growth in children, mouth ulcers, and iron deficiency. Gluten sensitivity varies and not everyone will notice all these symptoms. In addition, other symptoms may be due at least in part to gluten sensitivity. The difficulty in diagnosing gluten sensitivity or even the more serious celiac disease is that so many of the symptoms are common to other diseases and conditions. Celiac disease is often misdiagnosed and gluten sensitivity remains a controversy among some health professionals.

Gluten is not a necessary part of a balanced and healthy diet. If you or your doctor suspect you may have sensitivity to gluten, or you are diagnosed with celiac disease, a gluten free diet is the only way to lessen your symptoms and begin to regain optimal health. Learning to avoid gluten does take time but it is necessary to your good health. Avoiding gluten is largely a matter of educating yourself and those around you to be aware of what is in the foods, meals and especially the pre-packaged and processed foods so many people rely on. Elimination of the obvious breads, wheat products, cereals, pastas and snack known to contain gluten is relatively easy. Lesser known products that may contain gluten include, cream soups, soy sauce , some ice creams, salad dressings, many sauces, some vitamins, supplements and medications, heavily flavored potato chips ( though plain potatoes are gluten free) some ketchups and condiments, sausage and prepared meats as well as meat substitutes mentioned earlier.

Following a gluten free diet does not mean you are limited to a few dull boring food choices. Foods containing gluten make up only part of the grains group of foods and the other five food groups are all naturally gluten free. It is when we rely on processed convenience foods that we add the hidden gluten to our already overloaded diets. By following a food plan based on whole natural foods, you can greatly reduce or eliminate the amount of gluten in your diet. In recent years, as demand for gluten free products has increased there have been many new tasty gluten free items to choose from as well. You know your body best. Begin by moving toward wider use of whole, fresh fruits and vegetables, experiment with gluten free grains such as amaranth and quinoa. Stay away from processed meats and pay attention to how your body responds. Chances are you will begin to feel and look better within a few weeks.

For more information on a gluten free diet, tips, and recipes, check the links below.

• Gluten Free Slideshow – This slideshow on WebMD gives a brief overview of foods to be wary of on a gluten-free diet. Note the recommendation to read labels closely as some ingredients or products contain gluten you may have never considered.
• Gluten Free: Diet, Food and Recipes for Beginners – Have you been recently diagnosed with celiac disease or a gluten sensitivity? If, so you may feel overwhelmed and unsure where to start. This clearly written guide will walk you through understanding what you need to do to get started on a gluten free diet.
• Celiac Disease & Gluten-free Diet Information – Since 1995 Celiac.com helping to educate and support individuals with celiac disease understand the importance of a gluten-free diet. This site offers recipes, gluten-free food lists, as well as links to research on celiac and related diseases.
• Gluten Free Works ™ – The tables of gluten free grains and safe foods found on this site make an easy reference tool. The Unsafe Grains as Ingredients list is a good guideline to carry with you on shopping trips as you learn to read labels carefully.
• Ten Steps to a Gluten Free Diet – Colorado State University offers resources to individuals seeking to begin a gluten free diet. Originally developed for individuals newly diagnosed with Celiac disease, this information is also helpful for those with gluten sensitivities.
• Gluten Free Diet and Recipes – Along with information and tips on going gluten free, this site has more than one thousand delicious gluten free recipes. Take time to browse and find everything from gluten free appetizers to desserts here.
• Gluten-Free Diet: Grains and Flours – You are the only one who totally understands your tolerances. This extensive list of grains and flours will help you monitor your dietary choices for the best possible outcomes. The list is marked to identify those consistent with a gluten free diet (green), those questionable due to contact, content, or contamination (yellow), and those not consistent with a gluten free diet (red).
• The GFCF Diet Intervention: Autism Diet – While research is not conclusive, many parent of autistic children find the gluten free diet an effective intervention for Autistic Spectrum disorders. Always consult with your doctor before dramatically changing your child’s diet. Your doctor may recommend nutritional counseling before beginning a gluten free diet plan.
• Gluten-Free Diet and Children with Autism – Some theories contend that Autistic children may be sensitive to gluten or caseins found in milk products. This site summarizes several small controlled studies that support the use of a gluten free or casein free diet to improve the behavior in some autistic children.
• The University of Chicago Celiac Disease Center – This center has an active advocacy program, gluten free diet guidelines, and a quarterly electronic e-newsletter which you can receive free simply by signing up on their website. There is also an archive of past articles and topics of interest related to celiac disease and gluten free diet.
• Gluten Free Diet Recipes, Menus, and Tips – Five out of the six main food groups are naturally gluten free. Eliminating gluten means eliminating most processed foods along with many grains, most pasta, and most cereals but these recipes and menus and tips show there is no need not to enjoy good naturally gluten free food.
• Gluten-Free Diet: a Cure for Some, a Fad for Most – This article points out that only a small percent of the population ( 1%) has Celiac disease and a medical need to follow a gluten free diet. However, since as many as three out of four individuals with celiac disease have not been diagnosed, that number may not be accurate. Of those who have no symptoms of celiac and test negatively for the disease, up to fifteen percent report feeling better while following a gluten free diet.
•  The Gluten-Free Homemaker: Recipes and Tips for a Gluten Free Diet – As the title implies, this site is one woman’s contribution to helping others understand the gluten free diet and implement recipes and tips into daily meal planning. In addition, a free newsletter will send tips and recipes to your inbox once your go to this site and subscribe.
• The Gluten–Free Diet: A Guide for Parents  - Here you will find helpful tips enabling parents to guide their teens into an understanding of the gluten free diet. Especially helpful is a list of popular restaurants that have gluten free choices available. A list of non-food items that may contain gluten includes such things as toothpaste, nutritional supplements, even the glue on envelopes that your teen may lick to close!
• A Gluten Free Diet May Help with Numerous Conditions – Check this site for a list of conditions that may improve by following a gluten free diet. Also contains suggested reading and gluten free diet food lists.
•  Arizona Center for Advanced Medicine: Gluten Free- According to one researcher at Entro Labs, as many as forty-percent of Americans may be gluten sensitive. For individuals in the Phoenix area this site also list restaurants known to offer gluten free choices though caution is advised to be aware that cross-contamination may occur or items may not always be prepared the same way. It is best always to check with the restaurant manager or chef before ordering.
• Online Source for Gluten Free Foods – Finding gluten free substitutes for your favorite pasta, breads, or cereals is not easy. Many gluten free products are not available locally. This site carries nationally known brands and several hard to find specialty products.
• Top 10 Gluten Free Diet (Foods to Avoid) – Some of these foods to avoid may surprise you. Presented in a slide show from number ten and counting down. * Hint: avoid anything listing natural flavors on the labels as gluten is considered a natural flavoring.
• Gluten Intolerance Symptoms – What is gluten intolerance and what are the symptoms? With over 250 possible symptoms linked to gluten intolerance, this listing is not comprehensive but does contain the most common or most problematic.
• iHealth, Gluten Intolerance Symptoms – According to this information source, the symptoms of gluten intolerance are often associated with other gastrointestinal conditions. This makes diagnosing gluten intolerance difficult. Even individuals diagnosed with Celiac disease are often misdiagnosed for years before receiving proper diagnosis.
• Naturally Gluten Free Foods –The idea of eliminating breads, cereals, grains, and processed foods on a gluten free diet may first seem overwhelming. A look at this list of naturally gluten free foods to choose from helps keep it in perspective. Think simple, fresh and opt for home prepared foods and you have endless options to experiment with combining for meals and snacks.
• Simply Sugar and Gluten Free – For anyone on a diabetic diet finding great tasting recipes is always appreciated. Finding both sugar free and gluten free recipes in one place is a great reason to bookmark this site. Homemade ginger ale and more will keep you coming back often.
• The Gluten Free Diet Fact Sheet (PDF) - According to this fact sheet, the gluten free diet is quickly becoming the fastest growing dietary movement in the nation. Nearly twenty-five percent of Americans now actively look for or request gluten free products.
• Intolerance To Wheat Gluten Increasing – A Minnesota study finds wheat gluten intolerance is rising. The study finds gluten intolerance is four times more likely today than in the 1950s.
• Toxins in Food Identified as Triggers to Gluten Intolerance- Three peptides contained in gluten may be responsible for triggering gluten intolerance in certain individuals. These finding could lead the way to the development of a vaccine to prevent gluten intolerance and celiac disease.