True Gluten-Free Diet

For some individuals, a gluten-free diet is not a choice, but an absolute must for good health. Celiac disease or gluten intolerance affects up to one in 133 individuals -- especially those of Northern European descent -- but only one in 4,700 is ever diagnosed, according to Celiac.com. Its symptoms include gastrointestinal distress, bloating and nutritional deficiencies. There is no cure for celiac disease. The only solution is to follow a true gluten-free diet. Only then can the body repair the damage that occurs in the small intestine.

What Is Gluten?

Gluten is a protein found in wheat and related grains, including rye and barley. A true gluten-free diet must eliminate all sources of gluten, including foods processed from wheat. In gluten-intolerant individuals, consumption of gluten stimulates an autoimmune response, causing the destruction of the villi of the small intestine. The villi are projections of the inner lining to increase the small intestine's surface area for maximum nutrient absorption. Damage causes a decrease in absorption, often resulting in vitamin and mineral deficiencies.

Gluten-Free Substitutes

Several gluten-free flours will allow you to continue to enjoy bread and pasta without the ill effects of gluten consumption. Common alternative flours include white rice flour, tapioca flour and brown rice flour. Substitutions don't always yield ideal results because of the different characteristics of each of these gluten-free flours. You may find it easier to use a gluten-free, all-purpose flour that combines several types of flours to overcome any difficult with handling or baking.

Gluten Challenges

A greater challenge to the gluten-free diet lies with processed foods and food additives. Unless a product specifically states it contains wheat, you may not know if the modified food starch or natural flavorings listed as ingredients are indeed wheat free. Products that you may not associate with wheat such as soy sauce may also be unsafe. You will find commercially prepared foods labeled gluten free. However, by FDA standards, they can contain up to 20 parts per million and bear the gluten-free label. Limitations in technology limit manufacturers from testing for amounts less than the current standard.

Cross Contamination

To follow a true gluten-free diet, you can stick with foods that naturally do not contain gluten such as fresh fruits and vegetables. Oils and fats are generally safe. If there are gluten-containing foods in your kitchen, you must also take precautions to prevent cross contamination. This occurs if you use the same serving utensils or food preparation tools with both gluten-containing and gluten-free foods. You can avoid cross contamination by using certain utensils only for gluten-free foods.