Gluten Allergy

In the past few decades, both the public and the medical community have realized that gluten – the protein that is the basis of many grains – can be detrimental to digestion and overall gastrointestinal health. People who react most severely to gluten are considered to have a gluten allergy, but many people are just sensitive to it. Either way, a gluten free diet is one of the only options for both of these types of people.

Gluten can be found in wheat, rye, barley and other common grains. Its prevalence in mainstream food can make it hard for those with a gluten allergy or gluten intolerance to find foods they can eat. Luckily, with the growing number of people realizing their health problems are caused by a gluten allergy, gluten free diet plans are becoming more common. The most successful gluten free diet not only avoids gluten at all costs, it also includes the prebiotic plant fibers that sustain intestinal bacteria. Keeping these bacteria happy and healthy is key to treating gluten intolerance because they are what keep digestion and the intestines functioning properly.
With a combination of eating less gluten and more prebiotic plant fibers, people with gluten sensitivities can eat a wide variety of food and keep their gastrointestinal system healthy.

Quite a few people thing that wheat is the only mainstream food that contains gluten. Unfortunately for those with a gluten allergy, this is not the case. Knowing what grains and other foods contain gluten makes it easier to maintain a gluten free diet, but it’s also important to remember that the purity of gluten free required for health depends on each individual case of gluten intolerance. For instance oats used to be frequently processed on equipment where it became contaminated with gluten. For some people, this was a serious concern and made it impossible for them to eat oats. Other people with a gluten allergy are not this sensitive and can eat things like oats that may have trace amounts of gluten in them but don’t naturally contain gluten.

Wheat, rye and barley all contain gluten. Spelt, a popular substitute for wheat among those on a gluten free diet, is related to wheat but does still contain some gluten so not everyone with a gluten allergy can eat it. Similarly, there are wheat flours available that are advertised as gluten free but actually contain trace amounts of gluten. The FDA does not require a food to be 100% gluten free to be marketed as gluten free so those with gluten intolerance more research must be done on these products.
Many foods don’t mention that they are made with wheat or gluten based grains but actually do contain gluten. These foods include most soy sauces and some vegetable gums, malt flavorings, starches and vegetable proteins. Very few beers and ales fit into a gluten free diet because they are usually made with gluten.
Grains that those with gluten allergies can eat include wild rice, corn, millet, soybeans, quinoa, buckwheat, oats, and sunflower seeds. With proper research, there are many foods available to those on gluten free diets.

While some people simply have a gluten allergy, others have what is called celiac disease. For people with celiac, gluten actually damages the lower intestine to the point that it creates holes. People with celiac disease usually feel sick every time they eat, regardless of the food. They also often feel bloated after meals and feel sick all the time without knowing why. While all food makes people with celiac feel unwell, a gluten free diet takes out the actual culprit causing the illness.

Luckily for those struggling with gluten intolerance, doctors can run tests that will indicate whether they are being caused by a gluten allergy or by celiac disease. Most doctor’s can run these tests but it is usually a good idea to go to a specialist who will be able to give the best advice regarding treatment regardless of the test results. These tests are done with blood samples. If they come back positive for celiac, most doctor’s will schedule a biopsy of the small intestine to check for any damage.
Once diagnosed with celiac disease, most people end up changing their lifestyle and eating habits in similar ways to those who have gluten allergy. For instance, gluten must be avoided at all costs so eating a gluten free diet is the most basic first step. With a gluten free diet, those with celiac disease and gluten intolerance alike can live a healthy life and still eat good food.

The trick to living a satisfied food life on a gluten free diet is to know the options. Some people think that since they can’t eat what they’re used to eating because of their gluten allergy, that their meals can no longer be enjoyable. This isn’t the case! There are lots of food options for those on a gluten free diet.

For breakfasts, it’s best to go simple and unprocessed. Many cereals contain gluten, but often corn and oat based cereals won’t. Breakfasts for those with a gluten allergy usually contain lots of fruit. Fresh, canned, frozen and dried fruits have no gluten and are great in smoothies or on gluten free cereal. Fruit are a good option for desserts, though it’s best to stick with fresh in this case since pie fillings and other prepared fruit can contain thickening agents that include gluten.
For lunches, salads are an easy gluten free option. Salad dressings can sometimes have gluten, though, so always read their ingredient lists. Another lunch option for those with gluten intolerance is sandwiches made on gluten free bread. Make sure to read the ingredients for sandwich meat, too, since some of it includes gluten. While usually more expensive than regular bread, gluten free bread can be equally as tasty and makes a great gluten free diet lunch.
Dinner can be the toughest meal for those with a gluten allergy. Foods that contain gluten are often the foods associated with feeling full and well fed. Once again, the way around this is to keep an open mind and explore the options. Unprocessed meats are a good meal base for gluten intolerance dinners. Becoming familiar with gluten free flours can also help in making big meals.

Parents are often at a loss when they find out their child has a gluten allergy. It’s hard enough for an adult to change up their eating habits to fit a gluten free diet, but helping a child do it is that much harder. Luckily, there are many resources for both kids and their parents.

There are books and whole websites dedicated to recipes for kids with a gluten allergy. Involving children with gluten intolerance in the cooking and preparation of their food not only helps them feel empowered over their allergy, but will also prepare them to take care of themselves when they become adults. Meals such as homemade hummus, smoothies and soups are easy for kids to make either on their own or with the help of an adult if they are young and these meals are easy to make fit into a gluten free diet.
It’s important for parents to feel capable of feeding their kids tasty, nutritious food so that their children with gluten intolerance don’t feel they are a burden or that they have a disorder that makes it impossible for them to enjoy food. It’s up to parents to role model the possibilities within a gluten free diet and to help their children understand how to stay healthy with their gluten allergy.

While gluten, and wheat more specifically, damage the small intestine of people with celiac disease or a gluten allergy, the gastrointestinal system is not completely defenseless. Human intestines rely on a proper balance of intestinal and colonic bacteria to stay healthy. People with celiac disease or a gluten allergy have more bad bacteria than good bacteria in the colon so the intestines can’t properly digest food. To rectify this imbalance, a good gluten free diet will include the consumption of wheat gluten free prebiotics.

Prebiotics overall are oligofructose and inulin, the plant fibers that the good intestinal bacteria live on. Someone with a gluten allergy will find that eating these prebiotics will boost the number of positive bacteria in their intestines and help them reach the proper bacterial balance. Not only do prebiotics help with digestion and intestinal health, they have been shown to improve overall health as well.
Unfortunately, most of the prebiotics that are in the mainstream food of Western culture aren’t wheat gluten free. Because of this, most people striving for a sustainable gluten free diet will need to incorporate certain less traditional foods into their diets. For instance, asparagus, chicory root, Jerusalem artichoke and leeks are all high in prebiotics. Another option is taking a prebiotic capsule or pill each day to supplement a gluten free diet.

Adults with a gluten allergy tend to start eating in and cooking more food from scratch than they did before their diagnosis. This is partly because restaurants serving wheat gluten free meals are hard to find and also partly because grocery stores products made for a gluten free diet are usually more expensive than their mainstream counterparts. Plus, the variety among gluten free diet foods is extremely limited.

The first step in learning how to cook food at home that is gluten allergy friendly is to understand the alternative ingredients that are available. Instead of thinking, “I can’t cook anything with flour” because standard baking flour is wheat, explore all the flours that are made out of grains that fit a gluten free diet.
The most important thing to consider when shopping for and trying out new types of flours is that they don’t all work the same. For instance, fresh rye bread tends to be so moist it can’t be eaten hot, while brown rice flour absorbs more moisture than other flours. Either use recipes made for the type of flour being used or do research into substitutions when cooking with alternative flours.
Of course, the most important part of cooking gluten allergy friendly foods is to be willing to experiment. There will be some disasters when making the first few wheat gluten free meals, but, ultimately, there will be some successes that taste even better than ones made with regular ingredients.

Bread, cakes, roux based soups, crackers, cookies, stuffing – all this can be made to fit into a gluten free diet by exploring the different flours available to those with a gluten allergy. The key to success in baking with wheat gluten free flours is to understand the differences between alternative flours, both between the different varieties and between them and regular wheat flour.

It is often best to use a variety of wheat gluten free flours when substituting them for wheat flour. For instance, brown rice flour is a popular wheat flour substitute but should only be used as up to 25% of the flour used in a recipe. This is because rice flour doesn’t hold together as well as other flours. When mixed with other flours, it adds a nice crumbling texture while the other flours hold the food together making a yummy food with a great texture for anyone on a gluten free diet.
Corn flour is another good flour for those with a gluten allergy. Corn flour is similar to cornmeal but is milled to a finer consistency. It contains no gluten making it great for cornbread, pancakes, polenta and other foods that fit a gluten free diet.
Oat flour, too, is a good substitute for wheat flour. Those cooking food for someone with a gluten allergy should know that oat flour is especially good for cookies and quick breads. It tends to make baked goods chewier and moister.

Restaurants can be a particularly tricky part of adjusting to gluten free diet lifestyle. More and more restaurants are offering wheat gluten free options and there are some new restaurants popping up, mostly in big cities, that are completely gluten allergy friendly. For those with a gluten allergy that don’t have a restaurants nearby that gluten free diet options, there are several things to keep in mind to keep dining out easier.

Salads are always a safe option. Many people who are new to the gluten free diet haven’t explored salad options before and are surprised to see how many variations most restaurants offer. Make sure to ask about both the dressing and the possibility of croutons to make sure each salad is wheat gluten free.
Soups also tend to be gluten free. The only things to watch out for when it comes to soups are cream based soups that have been thickened with wheat flour and soups that may use textured or hydrolyzed vegetable protein as flavoring. Both these additions must be avoided by those with a gluten allergy.
With desserts, it is best to opt for offerings that are flowerless, whether this be rich baked goods such as flourless cakes and flan or frozen desserts such as ice cream.
The most important thing when going out to eat is to keep in mind that, for most people, a little gluten here and there won’t damage the intestinal tract or cause an allergic reaction. A lifestyle that is gluten free overall will not be significantly altered by trace amounts of gluten that might slip into even the most carefully selected restaurant food.

Lucky for those with gluten allergy, most dairy products do not contain gluten. A gluten free diet cuts out a lot of normal foods, but the inclusion of dairy products makes the transition not as hard. The only type of dairy product that regularly includes gluten is malted drinks. Other than that, it is always possible to find a variety dairy product that is gluten free.

Milk, whether whole, skimmed or condensed, is gluten free. Similarly, cream and whipping cream fit into a gluten free diet without a problem. Most cheeses, too, are wheat gluten free – Velveeta and American as well as aged varieties such as cheddar, swiss, mozzarella, parmesan, etc.
Dairy products that need to be double checked include sour cream and yogurt. While most brands are suitable for someone with a gluten allergy, it’s important to read the ingredient list just to be sure. Chocolate milk and other milk that isn’t straight up cow milk should also be double checked for gluten. If the preferred brand includes gluten, it’s very likely there will be a comparably option that is wheat gluten free.
While cream and products such as half and half are gluten free, people with a gluten allergy need to be careful about non-dairy creamers. Quite a few of these dairy knockoffs include some form of gluten that can throw off any gluten free diet.