Which foods contain gluten?
Pastas, breads and crackers are the most common sources of gluten. Gluten is found naturally in:
- Wheat
- Barley
- Rye
‘Hidden’ gluten is also found in:
- Barley malt/ Malt vinegar
- Couscous
- Spelt
- Soy sauce
Cutting out gluten may improve a number of conditions:
Eating gluten free can help those with chronic gastrointestinal disorders such as irritable bowel syndrome (IBS) or irritable bowel disease (IBD). It may also improve energy levels, reduce bloating, joint pain, autoimmune reactions, frequency of headaches and support depression and anxiety. A gluten free diet is essential for anyone with Coeliac disease.
How does cutting out gluten affect my body?
Research has shown that changes in gut lining, known as loss of ‘tight junction’ gut barrier function in the gastrointestinal tract, may be responsible for the harm gluten can cause in certain people. Usually, the cells in the digestive tract are spaced at a specific distance from each other. These spaces are known as gut tight junctions and need to be spaced close to one another in order to ensure proper gut function. In some people, consuming gluten may cause a failure in this system allowing particles to leak through to the bloodstream and cause disease.
What about eating out?
Eating out may appear daunting when beginning a gluten free diet. It may be easiest to stay with the template of the meals you create at home, such as a portion of protein (meat, fish or vegan alternatives) and steamed vegetables. For the best results, avoid meals in restaurants which include wheat- based sauces, or foods fried in the same pan with gluten-containing ingredients. Celiac sufferers require extra caution when eating out. Please make sure that dietary restrictions are communicated to the chef in advance
An increasing number of people are sensitive to gluten. Why?
Some say it’s because the type of wheat that is grown and used today is very different from that which generations before us would have eaten. This modern wheat could be responsible for many symptoms people are experiencing such as: fatigue, bloating, headaches, brain fog, skin problems, mood changes such as depression and anxiety.
Coeliacs: Some people have a severe reaction to gluten that can cause an autoimmune destruction of the gastrointestinal tract; this is known as coeliac disease and damage can occur to your villi in the small intestine, this can compromise nutrient absorption. Many gluten free versions of traditional wheat based products are commonly nutritionally unbalanced, some even constitute junk food with all of the additives, sweeteners etc. that are used.
