A gluten-restricted diet requires strict avoidance of all foods that contain gluten. The severity of reactions to gluten can range from a minor sensitivity to a serious disease, each of which can accompany a host of side effects. Being on a gluten-restricted diet requires education, patience and persistence to preserve and maintain health. If you or someone you know is on a gluten-restricted diet it is important to understand the symptoms of gluten intolerance, which foods need to be avoided, and which foods can be included in the diet.
Gluten
Gluten is a class of proteins, called prolamins, which are present in certain grains. These include wheat, barley and rye. Non-gluten free oats should also be avoided as these are typically processed alongside other gluten-containing grains and are susceptible to cross contamination. Foods that usually contain gluten include bread, cereal, cookies, cakes, donuts, croutons, stuffing, crackers, pasta, pizza, pretzels and Communion wafers. Also be aware of the potential for gluten in sauces, marinades and gravies and in beverages, such as beer or distilled spirits.
Wheat
Wheat is found in many other foods beyond its origins as a simple grain. There are many derivatives of wheat, including wheat germ, wheat bran, wheat starch and hydrolyzed wheat protein. Additionally, you should look out for other varieties of wheat such as spelt, flour, bulgur, durum, kamut, couscous, seitan and matzah. Wheat has also been hybridized into a grain called triticale, which combines wheat and rye.
Unknown Ingredients
Use caution with any foods that you are uncertain about. Ingredients, such as natural flavorings, starch, seasonings, spice blends and other additives or fillers, can contain hidden sources of gluten. Further, many foods served in restaurants may be cross-contaminated with gluten. When dining out, always talk to your server about your dietary needs. If you're uncertain about a packaged food product you can usually find a phone number on the package to call with specific questions, or look for more information from the company website.
Gluten-Free Foods
There are still many food options for people on a gluten restricted diet. These include fruit, vegetables, beans, nuts, fish, eggs, meat and dairy products. You can also explore alternative grains such as quinoa, amaranth, millet or brown rice. These grains can usually be found in bulk bins or pre-packaged at health food stores, or you can order them online. They are also used as the basis for many gluten-free products such as pastas, breads and crackers.
Symptoms of Gluten Intolerance
People with a gluten intolerance must avoid all foods containing or contaminated by gluten to avoid adverse reactions such as stomach pain, bloating, diarrhea, gas, constipation or vomiting. There are also a host of other non-gastrointestinal reactions, such as headaches, depression and fatigue, which can be categorized as consequences of a weakened immune system. Not everyone who has these symptoms will test positive for a gluten intolerance, yet, some may find that they simply feel better when gluten is removed from their diet.
Celiac Disease
A gluten intolerance is not always, but can be, a precursor to celiac disease. Celiac disease is a genetic disorder characterized by damage to the small intestine, which in turn hinders immune response. Celiac disease affects 1 in 133 Americans, according to Celiac.com. It is most commonly found in people of Northern European descent; but if can affect a diverse range of ethnicities. Celiac disease can present a broad range of symptoms, which often make the disease difficult to diagnose. Talk to your doctor about testing if you are concerned about gluten intolerance or celiac disease.
References
- "Living Gluten-Free for Dummies"; Danna Korn; 2006
- Celiac.com: Celiac Disease and Gluten-Free Information
