Gluten Intolerance

Gluten contains two main proteins called glutenin and gliadin. Gliadin is responsible for the majority of the negative health effects within humans however, similar proteins such as hordein in barley, secalin in rye and avenin in oats are known to cause issues.

When flour is mixed with water, gluten proteins form a sticky glue-like consistency. Which makes the dough elastic and gives bread the ability to rise when baked. Gluten can be found in many modern food products including bread, pasta, cake & biscuits/cookies, crackers, breakfast cereals and pastries. It can also be found in lager, beer, ale and highly processed foods.

It has been estimated that between 0.5-13% of the population suffer from this condition with symptoms including stomach pain, tiredness and bloating.

A study published in 2015 reviewed nearly 400 people with self-diagnosed gluten intolerance or sensitivity and investigated whether a gluten-free diet improved their symptoms.

Results showed that 26 people had celiac disease and 2 had an allergy to wheat. From the remaining people, 27 of the 364 were diagnosed as gluten-sensitive/intolerant.

Only 55 people of the sample (14.5%) had a detectable issue with gluten and others were due to other causes or trigger items.

The immune system attacks the gluten as a foreign invader and also damages the lining of the gut.

The damages to the gut wall can cause nutrient deficiencies, severe digestive issues and an increased risk of other health issues.

Celiac disease can be difficult to diagnose and should be referred to a medical practitioner.

The first thing you need to do is start reading the labels on everything you eat.

You’ll soon realize that gluten, especially wheat, is added to a surprising number of foods.

You should also eat mainly whole, healthy foods, as most whole foods are naturally gluten-free. Avoid processed food, cereals and grains that contain gluten.

Gluten-free grains

Gluten-free foods

Examples of naturally gluten-free foods include:

Gluten free alternatives to traditional foods

How, then, do you go about embracing these alternatives?

Removing gluten from your diet

Gluten substitutes: how to maintain your nutrition

Below are good examples of nutritional alternatives when eliminating gluten-containing grains: