Gluten Free DietTemi Fadugba

What is Gluten?

o Gluten is a protein found in wheat, rye, barley and some oats

o Gluten generally contains 75-80% protein which are mostly composed of two proteins, gliadins and glutenins

o Gives dough elasticity and strength

o Used as a filler and as a binder in prepackaged foods

Gluten-Free Foods

o Fresh meats, fish, and poultry (unless breaded and marinated)

o Most diary products (although many gluten-sensitive individuals are sensitive to dairy protein)

o Gluten-free flours (rice, soy, corn, potato)

o Fruits

o Vegetables

o Rice

o Potatoes

What Foods Contains Gluten ?

o Flour products (breads, pasta)

o Some oats (gluten-free oats are available)

o Some lunch meat

o Some sport drinks

o Beer (except Redbridge beer by Budweiser)

o Cereals (unless gluten-free)

o Food additives (flavorings, malt)

o Modified food starch can also contain gluten

How Many people have Gluten Intolerance?

o 1 in 8% are thought to be gluten intolerant (Which is about 39 million Americans)

o 77% produce antibodies in response to gluten (231 million Americans)

o 8% have an autoimmune disease (24 million)

o Gluten-sensitivity can lead to similar celiac symptoms such as stomach cramps, diarrhea and bloating. But unlike celiac, sensitivity doesn’t damage the intestine

o The gluten-free diet is used by persons who are gluten-sensitive to prevent damage to their small intestines and to prevent serious complications such as gastrointestinal cancers, iron deficiency anemia, and decreased bone mineral density

Celiac Disease And Dermatitis Herpetiformis

o Celiac disease is caused by a reaction to gliadin, a prolamine (gluten protein) causing autoimmune disorder of the small intestine

o Symptoms: Diarrhea, abdominal distension, gastrointestinal disturbance, fatigue and weight loss

o If untreated, these responses can lead to intestinal cancers and complications such as infertility and osteoporosis

o Dermatitis herpetiformis is an intensively itchy vesicular rash occurring everywhere in the body, especially on the extensor surfaces (Knees and elbows) and the scalp

o 100% of patients with dermatitis herpetiformis have celiac disease

o Persons with celiac disease and dermatitis herpetiformis must maintain a gluten-free diet for the rest of their lives.

Risk with the gluten-Free diet

o People who follow a gluten-free diet may have low levels of certain vitamins and nutrients in their diets. Many grains are enriched with vitamins

o Many gluten-free products contain lower amount of nutrients

o Persons with gluten-intolerance should ask a dietitian to see if they are getting enough key nutrients from vitamins such as folate, iron, calcium and fiber

Safe Foods

o All unprocessed gluten-free foods

o Always check the actual ingredient list If not sure whether a food contains gluten, don’t buy it or check with the manufacturer first to ask what it contains

Steps to the Gluten-Free Diet

Switching to a gluten-free diet can be difficult in the beginning. Following these 10 steps will make the changes easier:

1. Identify Naturally gluten-free foods at home, many food are naturally gluten-free such as fresh fruits, fresh beef, pork, chicken, fresh eggs, plain beans, plain corn, and oils

2. Identify gluten-free packaged foods at home, some packaged foods have gluten hidden ingredients. Read the ingredients lists

3. Plan one week’s menu around naturally gluten-free foods

4. Make a gluten-free shopping list

5. Read food labels every time you buy a packaged product

6. Avoid cross-contact of gluten containing food and gluten-free foods

7. Eat out and travel gluten-free with ease

8. Eat a balanced diet

9. Identify any additional food intolerances

10. Get support

Conclusions

o For a successful transition to the gluten-free lifestyle, persons with gluten intolerance should get support from their doctor, dietitian, family, and friends. Lastly, joining a local celiac disease support group can be very helpful.

References

Hagman, Bette. 2004. The Gluten-Free Gourment Cooks Comfort Foods: Creating old Favorites with the New Flours. New York, NY: Henry Holt and co.

Korn, Danna. 2001. Kids with Celiac Disease: A Family Guide to Raising Happy, Healthy, Gluten-Free Children. Bethesda, MD: Woodbine House Inc.

Lowell, Jax Peters. 2005. The Gluten-Free Bible: The Thoroughly Indispensible Guide to Negotiating Life without wheat. New York, NY: Owl Books.

Tessmer, Kimberly A. 2003. Gluten-Free for a Healthy Life: Nutritional Advice and recipes for those suffering from celiac disease and other gluten-related disorders. Franklin Lakes, NJ: New Page Books.