How to Make Your Diet Gluten Freeby MIHealthCoach
Introduction
What gluten is, why people should avoid it, and how to avoid it.
Instructions
Difficulty: Easy
Things You'll Need
- a list of gluten containing foods
- a list of non-gluten foods
- this article
Steps
- Step One - Gluten is the protein part of wheat, spelt, rye, barley, most oats, and other related grains. Gluten intolerance is the inability to digest or break down gluten. This condition can range from a mild sensitivity to full blown celiac disease. The skin disorder called dermatitis herpetiformis, which causes a chronic itchy rash of bumps and blisters, is also linked to gluten allergies. The gluten-free diet must be strictly followed by sufferers of celiac disease and dermatitis herpetiformis.
- Step Two - Around % of the world's population is Celiac. This means ~1 in 200 people. Some people are not celiac, but have intolerance to gluten. Some studies show gluten intolerance to be around 30 times more prevalent than celiac disease. Up to 15% of people or 1 in 7 are gluten sensitive and suffer the same symptoms. These are people who test negative or inconclusive for celiac disease. They are known as Non-Celiac Gluten Sensitive (NCGS). Symptoms include gastro-intestinal issues, headaches, mouth ulcers, weight gain or weight loss, poor immunity to disease, and skin problems like dermatitis and eczema.
- Step Three - According to some celiac specialist researchers, everyone has some reaction to gluten, but non-celiacs recover quickly. Many people report feeling better on a gluten free diet. Many studies have found that a gluten free diet significantly decreases allergy symptoms among children. Some medical practitioners believe that gluten-free diets benefit other conditions such as irritable bowel syndrome, ADD/ADHD, autism, multiple sclerosis, cystic fibrosis, thyroid disease and other autoimmune disorders.
- Step Four - Sticking to a gluten-free diet is not easy. Grains are used in many foods, especially processed foods, which everyone should avoid despite gluten intolerances. It is often difficult to determine by an ingredients name what may be in it, so it is easy to eat gluten despite the best of intentions. Gluten is used in unexpected ways, so be wary of the following:
- Step Five - Stabilizing agents or thickeners in foods
- Step Six - Over-the-counter or prescription medications
- Step Seven - Vitamins
- 8Step Eight - Cosmetics such as lipstick
- 9Step NineLip balm, and chapsticks may contain gluten.
Overall Tips & Warnings
- Be cautious of shredded cheese as well, it's often tossed with a little flour to keep the cheese from sticking together.
- A diagnosis of celiac disease, or even gluten intolerance, requires careful changes in your routine, but you can still live your life.
- Many of the diet guidelines are ones that everyone should adhere to for a healthy lifestyle.
- Sticking to a diet of whole, fresh, unprocessed foods eliminates any worry about confusing and hidden ingredients and offers a healthy way of life.
A while back someone commented on eating at the Fajitas at Chilis. I asked if he orderd the corn or (wheat) "flour" tortillas and he didn't know the answer to that (there is a texture, taste and usually size difference). I say I'm 99% GF because I still eat out at restaurants where cross contimination is possible and where there may be some gluten in a seasoning. I pretty much order based on what seems "acceptable" by appearance/description, asking questions, or if there's a GF Menu, I'll order from it.
YES! More chain restaurants are offering GF Menus...the downside...once you see a GF menu...your perceived "acceptable" options decline. Hence...while I've eaten the Fajtias w/corn tortillas from Chilis a few times this year....they are not Gluten-Free!
When eating out, ask to see an ingredient list , allergen list or statement, or a gluten-free menu. If they don't carry any locally, check to see if they have them online. Here's a few to get you started:
Chili's Allergen Information
Taco Bell
Food Allergens & Sensitivities
(Contains Oats which ARE Gluten-Free, but MAY be contaminated. Some menu items are marked as containing gluten because they have oats. If you eat oats...you can see if you can eat Taco Bell...I still eat the Fresco Crunchy Tacos and Fresco Border Beef/Steak Bowls at times)
Resources:
Gluten Free Restaurant Awareness Program
Guide To Gluten Free Restaurants - $
Remember, once you are aware of your options, the more power you have in making the best decision for you.
Great info, thanks! From "step 3", you say everyone has a reaction to gluten. Can you post the studies from the specialist on this one? Would like to do more research on whether or not i should cutout gluten, or just consume it in moderation. I'm of mind that either too little or too much of anything can affect you.
Great info, thanks! From "step 3", you say everyone has a reaction to gluten. Can you post the studies from the specialist on this one? Would like to do more research on whether or not i should cutout gluten, or just consume it in moderation. I'm of mind that either too little or too much of anything can affect you.
Gluten lectins bind to the very substance the mucin linings of our digestive tract are made of. That means it affects everyone. How the wheat is prepared, I.e soaking & fermenting that were done before our foid became industrialized, can reduce the harmful lectins. Also, glyconutrients in other foods can bind to lectins rendering them harmless. But you have to consume those nutrients and they aren't plentiful in the meat & processed crap diets most people consume. And there aren't as many sources for the glyconutrients that bind the gluten lectin as there are for other seed lectins such as those in lentils, Lima beans & oats. These are found in so many common foods you probably eat all the time so you probably don't need to worry about them. And finally there are nutrients that help repair the harm done by te gluten lectins, but again, you'd have to consume real food that contains those nutrients.