A gluten-free diet is not an option but a necessity if you are gluten intolerant or have celiac disease. In either case, your body will not tolerate foods containing gluten. In this case, you will have to follow a gluten-free diet to avoid the symptoms. It will be necessary to examine every aspect of your diet from the foods you eat to the beverages you drink. According to the University of Chicago Celiac Disease Center, one in 56 Americans suffers some form of gluten intolerance.
What Is Gluten?
Gluten is a protein found in wheat, explains the MediLexicon International. It is also found in barley and rye products. A person with celiac disease reacts to gluten-containing foods with an abnormal autoimmune response. Antibodies present in the gastrointestinal system attack the villi of the small intestine. The villi are projections of the lining that increase the surface area of the small intestine for greater nutrient absorption. The gluten causes poor absorption of nutrients. The only way to remedy the situation is to follow a gluten-free diet.
Considerations
Part of the difficulty of going gluten-free is the widespread prevalence of gluten-containing foods. While avoiding wheat breads may seem obvious, products which contain additives such as artificial color, modified food starch and dextrins may contain gluten, warns Celiac.com. For a man using dietary supplements for training, you may find that the only way to determine if a product is gluten-free is to contact the manufacturer.
Complications
Gluten-containing foods may affect your athletic performance in several ways. The symptoms of gluten intolerance include gastrointestinal distress, abdominal cramping and bloating, all of which can affect your fitness program. Because of the impact on the small intestine, you may experience a loss of bone density or calcium absorption, explains Mayo Clinic. Malabsorption of nutrients can lead to other vitamin and mineral deficiencies.
Gluten-Safe Foods
With increased awareness, you will find more foods labeled gluten-free at your grocery store. According to Wheat-Free.org, alternative flours such as teff flour, cornmeal and amaranth flour are gluten-free and can be used to make gluten-free bread. In addition, fresh fish, eggs and fruits are gluten-free. For training, you can use whey protein powders.
Dining Out
While awareness has grown in the restaurant industry, you will have to exercise a degree of caution when eating out. The Gluten-Free Restaurant Awareness Program works with individual restaurants and chains to develop gluten-free menu options. The concern is not just with the foods themselves, but also food preparation. For highly sensitive individuals, cross contamination from using utensils with gluten-containing foods in gluten-free foods may still cause allergic reactions. Safe dining out therefore means choosing restaurants that are aware of the necessary procedures to avoid cross contamination.
References
- University of Chicago Celiac Disease Center: Celiac Disease Facts and Figures
- MediLexicon International: What is Gluten Intolerance? What is Celiac Disease?
- Celiac: Unsafe Gluten-Free Food List, Unsafe Ingredients
- Mayo Clinic: Celiac Disease - Complications
- Wheat-Free: Wheat Free and Gluten Free Flours
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