"You are what you eat. At first, reading labels is a huge undertaking. But then you realize that processed food is filled with a long list of things you cannot pronounce. Then you finally realize that eating whole foods just makes sense." Quote found here
What is gluten?
Gluten is a group of natural-made proteins found in grains such as wheat, rye, spelt and barley. When mixed with water, the gluten proteins form a sticky substance that allows the dough to rise and provides the chewy texture you recognise in bread. When dry, it has the consistency of cornflour; but when wet, it is stringy and chewy and more like chewing gum.
Gluten has two main properties to it: gliadin and glutelin, and it is the gliadin that causes the majority of the issues for us. Gluten is considered a 'storage protein' that allows the wheat, rye, spelt, and barley to continue multiplying (or rising, as in bread dough).
Coeliac Disease
Coeliac Disease is an actual gluten allergy, not just an intolerance. It is an autoimmune disease that causes severe effects on the gut and its ability to absorb nutrients. Gluten damages the villi found in the small intestine; villi typically stand upright, but with coeliac disease, they get flattened as the intestine becomes more inflamed. The villi's job is to break down and absorb the nutrients found in food; without them working correctly, the body suffers deficiencies in vitamins and minerals.
Unfortunately, those with Coeliac Disease will never be able to eat gluten again without causing damage and making themselves very sick. They have to be careful of cross-contamination, to the point that they can't use the same toaster, as even crumbs can cause severe reactions. While coming off gluten heals the villi, they will stand upright again and do their job correctly; any instance of gluten will cause damage. Continuing to eat gluten will not only damage the villi but there will also be damage to your immune system and other ongoing health problems. Unfortunately, with Coeliac Disease being an autoimmune disease, there are other health issues that come hand in hand with it as well. If you are concerned, it's well worth doing some research and talking to a Specialist.
Places gluten can be found:
Gluten can be found in several places and can go under numerous names; it is very easy (especially in the early days) to get caught out and not even know how.
It is essential to know and understand where these allergens are hidden. However, we are pretty lucky here in New Zealand, as these days, companies are required to put in bold anything in their products that is considered an allergen. They often mention when their products contain dairy, gluten, or other allergens (e.g. egg, fish, etc.). However, it is still good to know, understand, and do your own research when you're unsure.
As my family is generally just in the intolerance levels for most allergens, we can get away with products that say 'Made in a factory that also makes gluten products' or 'May contain gluten'. However, I still tend to check everything and err on the side of caution if I feel unsure.
Gluten is:
- Rye
- Wheat
- Barley
- Spelt
Breads / Pastas / Crackers / Some seasonings and spices / Oats / Malt (including vinegar) / Soy / Some condiments
Other Names for Gluten:
Barley (flakes / flour / pearl)
Bread; including stuffing
Brewers Yeast
Bulgar
Durum Wheat
Farro (spelt / dinkel flour)
Graham Flour
Hydrolysed wheat proteins
Kamut Wheat
Malt (malt extract / malt syrup / malt flavouring / malt vinegar)
Malted milk
Matzo (meal)
Modified wheat starch
Oatmeal (oat bran / flour / whole oats)
Rye bread/flour
Seitan (vegetarian substitute made with wheat)
Semolina
Soy
Spelt
Triticale
Wheat bran / flour / germ / starch
Atta Flour
Einkorn Wheat
Emmer Wheat
Farina
Fu (Asian product made with wheat)
Please note that I have done online research and looked up several books to get this information – I didn't know all these things myself, and I do not doubt that this is not an exhaustive list either!
Difference Between an Allergy and an Intolerance:
A food allergy is a response by the body's immune system to a specific food protein (e.g. gluten or lactose). Generally, the immune system is there to keep us safe from outside bugs, but in cases of food allergies, it turns in on itself and can cause quite severe reactions to what is considered, for most people, safe food groups or proteins within them; treating them like they would outside bugs.
Eight foods are the cause of 90% of all food-related allergies; these include:
- milk, egg, peanuts, tree nuts, fish, shellfish, wheat and soy.
Symptoms can include (but are not limited to): hives, itching, eczema, swelling, vomiting, diarrhoea and nausea. In more severe cases, it can also lead to death through anaphylaxis, closing the airways.
On the other hand, a food intolerance is a reaction that doesn't involve the immune system. After eating, the reactions can range from immediate or upwards of 24 hours.
Symptoms of intolerance can be pretty vague right through to reasonably severe (although intolerances are not generally life-threatening), typically including gastrointestinal problems. These include bloating, excessive and smelly wind, cramps, diarrhoea, nausea and indigestion. It can also aggravate other conditions such as eczema and asthma and cause issues with other aspects of the body and life. These reactions can include all-over body aches, brain fog, fatigue and exhaustion, mood swings, depression, anxiety, tremors etc.
Unfortunately, there are no quick fixes, and the only way to feel better is to limit or eradicate gluten from your diet.
Next post, I will be focusing on the different types of symptoms you can suffer from if your body doesn't cope with gluten well, not just the physical symptoms but also the neurological ones. I will also be writing a post on what you need in a gluten-free pantry and the best alternatives, and I will share a few of my fail-safe recipes for inspiration.
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