1. Gluten is Found in Many Common Grains
Gluten is found in wheat (including durum, semolina, spelt, and kamut), barley and rye. While triticale is often given as a good alternative to wheat and other gluten-containing grains, it is related to wheat and therefore not a viable substitute. Similarly, you need to be careful with oats. They are often processed in wheat mills and can be contaminated with leftover wheat dust in the machinery.
2. Wheat is One of the Most Common Food Allergens
Wheat is one of the most common food allergens in the United States. And, as research has shown, wheat intolerance is on the rise, and becoming more serious every day. According to a February 2003 study from the Archives of Internal Medicine, more than 1.5 million Americans have celiac disease, a digestive condition that is triggered by gluten. And you don't have to have a family history of the disease to be at risk. While celiac was more prevalent in those who had a relative with the disease (one in 22 people), researchers also found that one out of 133 people with no hereditary tie to the disease was also affected.
3. Celiac Disease is the Most Severe Form of Gluten Sensitivity
Current statistics indicate that about one in every 100 people is affected with celiac disease (also known as sprue). Symptoms range from mild to severe bloating, gas, diarrhea, constipation, cramps, fatigue, aches, flu-like symptoms, and/or mood swings. Because the symptoms are rather general, celiac disease is often misdiagnosed as fibromyalgia, lupus, MS, chronic fatigue, irritable bowel, or Crohn's disease, just to name a few. Those afflicted with celiac disease are also at higher risk for more serious conditions, including osteoporosis and gastrointestinal cancer.
4. Finding Hidden Gluten in Everyday Products
Many processed foods contain hidden stores of gluten. For example, frozen potato products are often coated with a dusting of wheat flour. Some brands of baking powder contain wheat flour. Plus, wheat-based thickeners are often found in processed foods such as gravies, soups, sauces, and pie fillings. Even soy sauce contains wheat. To make sure you are avoiding hidden gluten, look for the following ingredients on product labels: modified food starch, unidentified starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, excipients, extenders and malt.
5. Going Gluten-Free Just Takes a Bit of Planning
Gluten-free grains include brown rice, buckwheat, amaranth, potato, millet, quinoa and corn. Nut-based flours (especially almond) are delicious in baked goods. Unfortunately, no one flour alternative works as universally as wheat, which has a texture and consistency that can be difficult to duplicate. However, with a little knowledge and patience, many find that blending a variety of flours, including corn, rice, potato, oat, buckwheat, and quinoa with different kinds of binders, such as xanthan, guar gum, or tapioca starch, can give you the taste and texture you crave, without the bloating and inflammation often associated with gluten sensitivity. If you don't have the time or interest in playing with the number of gluten-free flours on the market, take heart. There are plenty of gluten- and wheat-free mixes available.
