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Gluten-free Diets

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Gluten is the protein portion of some grains. Eating gluten when sensitive to it causes inflammation and triggers an immune reaction in some individuals. Eating gluten can upset individuals with Coeliac Disease, non-coeliac gluten sensitivity, wheat allergy, dermatitis herpetiformis and gluten ataxia. People who have gluten sensitivity must undergo testing to ascertain whether or not they have Coeliac Disease, as eating gluten with the condition can cause ongoing damage to the gut, inflammation, and worsening of symptoms. Testing for Coeliac's Disease can be a blood test or endoscopy.


A gluten-free diet is essential to managing Coeliac Disease and non-coeliac gluten sensitivity and may also aid other inflammatory and immune-mediated conditions like fibromyalgia and Hashimotos. It is always best to speak with your health professional before you make any drastic dietary changes. I would not recommend that people just put themselves onto a gluten-free diet as it cuts out many grains and essential dietary fibre that most people's diets lack. Eating a diet low in dietary fibre is associated with constipation, irritable bowel syndrome, heart disease and bowel cancer.


If you are following a gluten-free diet, here are some tips.

Grains with gluten are:

·       Wheat

·       Rye

·       Barley

·       Semolina

·       Spelt

·       Triticale

·       Kamut

·       Couscous


 

Food labelling in Australia requires that gluten be included in bold on the ingredient list on any packaging. So if you are unsure, please read the ingredient list.


Many people who are also sensitive or allergic to gluten may react to oats. A similar protein in oats called avenin can trigger gastrointestinal issues. If you are sensitive to gluten, you may eat "wheat-free" oats that do not have cross-contamination from being processed on the same machinery that wheat is.


Along with baked goods containing gluten, many sauces, soups, and pre-packaged foods also contain gluten.


Make sure to check the labels. Watch out for hidden gluten in:

·       Cakes and pastries

·       Biscuits and chips

·       Crackers

·       Energy bars

·       Lollies

·       Sauces and gravy

·       Soups

·       Processed meat

·       Malt vinegar

·       Beer


If you are cutting out all of these grains, it is important to pack your diet with loads of fresh fruit and vegetables to increase fibre. Also include gluten-free grains:

·       Buckwheat (100%) – check labelling

·       Millet

·       Quinoa

·       Rice

·       Sorghum

·       Flaxseeds

·       Amaranth

·       Soy

·       Corn

·       Tapioca

·       Arrowroot

·       Teff

·       Gluten-free flours like coconut, rice, corn, potato or bean flour


Other swaps and substitutions include:

·       Soy sauce (commonly contaminated with gluten) for tamari (gluten-free)

·       Processed meat for lean meats

·       Crackers and chips to rice crackers or veggie sticks

·       Sandwiches to salads or gluten-free wraps

·       Biscuits for nuts

·       Baking with almond meal or coconut flour

 

As always, getting advice from a naturopath, nutritionist, or other health professional is best to ensure that going onto a gluten-free diet is the right choice for you and to give you specific dietary recommendations.

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