Eating Gluten-Free

How to Begin a Gluten-Free Diet 

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            Your doctor just told you that you have Celiac Disease and that you have to begin a gluten-free diet immediately, for the rest of your life. Now what? First, it is important to understand what “gluten-free” really means. Because the gluten protein is found in barley, wheat, and rye, you must avoid all foods containing these ingredients. You should also avoid a grain called triticale, which is used in bread, cereal, and distilling, because it is the result of the crossbreeding of wheat and rye. Additionally, oats do not contain gluten in themselves, but are often contaminated with wheat, so they should not be considered gluten-free. This may seem like a daunting task at first, but it is not as bad as it may sound, and there are plenty of gluten-free options (Gluten-Free Living).

            Additionally, there are some grains that are naturally gluten-free. These include amaranth, arrowroot, buckwheat, corn (maize), corn starch, flax, millet, quinoa, rice, sorghum, soy, tapioca, and teff. Unless mixed with any of the previously mentioned gluten-containing ingredients, these grains are safe for you to eat. Other food and ingredients that are gluten-free include:

• Butter

• Beans

• Canola oil

• Cheese

• Citric acid

• Dextrin

• Dextrose

• Eggs

• Fruit

• Glucose syrup

• Hydrolyzed vegetable protein

• Maltodextrin

• Plain meat

• Nuts

• Sesame

• Spices

• Vegetables

• Whey

• Food processed with Certified Gluten Free Oats

• Wine

• Hard liquor/distilled beverages

• Caramel coloring

• MSG

• Baking powder

• White wine vinegar

(Gluten Free Mom)

Looking for Gluten-Free Products?

The above video offers suggestions of gluten-free products from 

an individual affected with Celiac Disease. 

(KRCA News)

            As you can see, there are still plenty of foods that a gluten-free individual can safely consume. Please be advised, however, that as a gluten-free individual, it is important to be aware of the places that gluten hides. For example, beers, ales and lagers are made from grains that contain gluten, and therefore are not gluten-free (Gluten-Free Girl). Additionally, various medications may contain gluten, so it is very important to tell your doctor or pharmacist that you need gluten-free medications (Gluten-Free Living). The following is a list of foods to make sure you check for gluten:

• Miso

• Soy sauce

• Licorice

• Chocolate

• Fish sauce

• Malt vinegar

• Broth

• Ice cream

• BBQ sauces

• Seasoning packets

• Licorice

• Yogurt

• Sour cream

• Salad dressings

• Hard candies

           Additionally, there are several non-food items that could contain gluten. This includes lipstick, Chapstick, makeup, shampoo, and the filler in medications, as previously mentioned (Gluten Free Mom). 

Recipes for Gluten-Free Meals

           Take heart! There are many delicious meals that can be made form non-gluten-containing food items and ingredients. The following are several examples of such meals. Each recipe was obtained from AllRecipes.com, which has an entire Gluten-Free section of their website that you may find useful.

Gluten-Free Pancakes

Ingredients:

1 cup rice flour

3 tablespoons tapioca flour

1/3 cup potato starch

4 tablespoons dry buttermilk powder

1 packet sugar substitute

1 ½ tsp baking powder

½ tsp baking soda

½ tsp xanthan gum

2 eggs

3 tablespoons canola oil

2 cups of water

Directions:

1. In a bowl, mix or sift together the rice flour, tapioca flour, potato starch, dry buttermilk powder, sugar substitute, baking powder, baking soda, salt, and xanthan gum. Stir in eggs, water, and oil until well blended and few lumps remain.

2. Heat a large, well-oiled skillet or griddle over medium high heat. Spoon batter onto skillet and cook until bubbles begin to form. Flip, and continue cooking until golden brown on bottom. Serve immediately with condiments of your choice. Makes 12 pancakes (AllRecipes.com).

Blackened Chicken

Ingredients:

                      
1/2 teaspoon paprika

                      
1/8 teaspoon salt

                      
1/4 teaspoon cayenne pepper

                      
1/4 teaspoon ground cumin

                      
1/4 teaspoon dried thyme

                      
1/8 teaspoon ground white pepper

                      
1/8 teaspoon onion powder

                              
2 skinless, boneless chicken breast halves skinless, boneless chicken breast halves

Directions:

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.

2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.

3. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.

4. Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes (AllRecipes.com).

Resources:

Nutrition and healthy eating. (n.d.). Gluten-free diet: What's allowed, what's not. Retrieved June 3, 2014, from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

Is it Gluten Free? A Basic Diet Guide. (n.d.). GlutenFree Living. Retrieved June 3, 2014, from http://www.glutenfreeliving.com/nutrition/the-basic-diet/

Gluten Free Mom :: Starting a Gluten Free Diet. (n.d.). Gluten Free Mom :: Starting a Gluten Free Diet. Retrieved June 3, 2014, from http://glutenfreemom.com/starting_gluten_free/

New to Gluten-Free? - Gluten Free Girl and the Chef. (n.d.). Gluten Free Girl and the Chef RSS. Retrieved June 3, 2014, from http://glutenfreegirl.com/new-to-gluten-free/

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Getting to Know Celiac Disease

Getting to Know Celiac Disease

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     Celiac Disease refers to a condition in which the affected individual is unable to consume gluten, a protein found in wheat, barley, and rye, without an adverse autoimmune reaction. When an individual with celiac disease consumes any food item containing gluten, their immune system creates significant inflammation in their small intestine . This causes damage to the small hair-like projections along its lining, called villi, which are responsible for absorption of nutrients. As a result, this damage leads to the malabsorption of important nutrients the individual needs (Celiac Disease Foundation).

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This image shows a comparison between the small intestine lining of a healthy

individual without celiac disease (left), and the damaged small intestine lining of an 

individual affected with celiac disease (right).

     Celiac disease is estimated to affect 1 in 100 people in the world, and individuals with a direct relative (mother, father, sibling) have a 1 in 10 chance of developing it. Additionally, celiac disease can develop at any age after the consumption of gluten in certain foods or medicines (Celiac Disease Foundation). It is important that an individual seek treatment for his or her condition, because if left untreated, celiac disease can lead to the development of type I diabetes, multiple sclerosis, osteoporosis, infertility, intestinal cancer, anemia, dermatitis herpetiformis, and several neurological conditions including epilepsy and migraines. Additionally, a 1999 study found that the later the diagnosis of celiac disease, the more likely individuals were to develop another autoimmune disease (MayoClinic).

     However, currently, the only treatment for celiac disease is a strict adherence to eating a completely gluten-absent diet. This means avoiding foods like bread and beer, which can be very difficult to do. Even the ingestion of small amounts of gluten, such as crumbs, can trigger the dangerous, detrimental immune response. Additionally, there is no cure for celiac disease (MayoClinic). 

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This image shows what the consumption of gluten-containing food and

drink can do to the lining of a healthy small intestine.

     There are over 300 known symptoms of celiac disease, and these include but are not limited to abdominal bloating/pain, constipation, chronic diarrhea, vomiting, fatigue, weight loss, ADHD in children, short stature, behavioral issues in children, bone or joint pain, idiopathic iron-deficiency anemia, depression, seizures or migraines, infertility, or canker sores inside the mouth (University of Chicago Celiac Disease Center). Celiac disease is diagnosed after the individual has been screened with serologic (blood) tests that look for celiac disease antibodies (the most commonly used test is called a tTG-IgA test), and a biopsy of the small intestine has been performed. In the biopsy, physicians search for damage caused that is indicative of celiac disease. The diagnosis of celiac disease can also be confirmed if this damage is improved with the incorporation of a gluten-free diet (Celiac Central). 

     If you or a loved one think you may be experiencing the symptoms of celiac disease, it is important to see your doctor right away.

Celiac Disease: What Kids Have to Say 

This video is a compilation by Boston Children's Hospital of children

affected with celiac disease, and what they have to say about their

experience with it.

(Boston Children's Hospital)

Resources:

What is Celiac Disease? - Celiac Disease Foundation. (n.d.). Celiac Disease Foundation. Retrieved June 3, 2014, from http://celiac.org/celiac-disease/what-is-celiac-disease/

Celiac disease. (n.d.). Retrieved June 3, 2014, from http://www.mayoclinic.org/diseases-conditions/celiac-disease/basics/definition/con-20030410

Symptoms. (n.d.). University of Chicago Celiac Disease Center. Retrieved June 3, 2014, from http://www.cureceliacdisease.org/medical-professionals/guide/symptoms

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