ABC's of gluten-free

Here’s what you need to know about going gluten-free and why doing so can be a brilliant opportunity to explore new foods.

No longer solely the stock of health food stalls, gluten-free food is everywhere. Yes - even McDonalds. So is ditching gluten better for our bodies, our mind, our gut? Who really needs to rid it from their diets? And if we do - what on Earth are we going to eat? Here’s how to live in a world full of pasta, bread and cake, without being able to eat pasta, bread and cake. It’s easier than it sounds, honest. To prove it to you, here are the abc's of gluten-free.

What exactly is gluten?

Gluten. Even the word itself sounds ominous. Fear not, unless it’s causing you hell - gluten is a harmless protein found in wheat, barley, malt and rye. Most commonly, it’s found in pasta, pizza, bread, beer, doughnuts, cakes and all other forms of delicious floury carbs and pastries. But it’s also sneaky: making its way into oats, soups, sausages, soy sauce, lattes, liquorice, lipsticks, Play-Doh and even some vitamins and medicines.

Do I need to go gluten-free?

The only reason you need to cut gluten out of your diet is if it is giving you problems. In some people, gluten intolerance presents itself through bloating, gas, irritability, fatigue, skin rashes, brain ‘fog’, creaky joints and weight loss. Don’t self-diagnose - go see a doctor and find out properly before eliminating any food groups from your diet. If you really feel like gluten is the enemy to your body and are one of millions diagnosed with gluten sensitivity - kick it to the curb and don’t look back.

Could it be coeliac disease?

There is one group of people who simply cannot ever eat gluten - those with coeliac disease. Often mistaken for an allergy, coeliac disease is actually an autoimmune condition. Put simply, when a coeliac eats gluten, their antibodies mistakenly detect the protein as an intruder and attack the lining of the small intestine. For someone innocently enjoying a bagel, this can be confusing. For many people, it can take a long time to figure out what the problem is.

What are the symptoms of coeliac disease?

It’s best to rule out coeliac disease if you’re having stomach issues after eating gluten. Some coeliacs suffer severely - at its most extreme it can even lead to hospitalisation. For others, it might simply look like your belly is swollen. Other symptoms include:

●     Bloated stomach

●     Diarrhoea or constipation

●     Anaemia

●     Brain ‘fog’

●     Depression

●     Anxiety

●     Weight loss

●     Dermatitis herpetiformis (an itchy, red rash)

●     Joint pain/ arthritis

●     Muscular cramps

●     Tingling in your toes and fingers (neuropathy)

●     Weakness and exhaustion

●     Acid reflux

●     Stunted growth

●     Fertility problems

●     Mouth sores

●     Teeth and bone disorders

How do I know if I have coeliac disease?

Millions of coeliacs are undiagnosed, putting themselves at risk of diseases such as cancer and osteoporosis. Your doctor can tell you whether you are coeliac with a simple blood test, which will show whether your antibodies are reacting to the presence of gluten and attacking your small intestine. Sometimes, you may also require an endoscopy to check out the condition of your intestine with a quick biopsy.

Which foods are gluten-free?

You can have deliciousness without gluten. Rather than see it as a life sentence, see it as a healthy new way of living. There are two types of gluten-free food: naturally gluten-free food and the not-so-naturally gluten-free food that’s cropping up more and more thanks to science and increased demand. A new generation of alternative flours, with a sprinkle of magic from xanthan gum, has transformed gluten-free baking. Today, coeliacs can indulge in everything from pies and pizzas to cakes and cookies. You’ll more than likely fill your cupboards with these free-from comforts to begin with, but just because they’re gluten-free doesn’t mean you should be eating them every day.

Eating a balanced gluten-free diet

When you’re initially diagnosed with gluten sensitivity or coeliac disease, it’s likely that your body is healing from the effects of poor nutrient absorption. The good news is you can literally reverse the damage by never eating gluten again. But you also need to take a look at your diet to make sure you’re getting the balanced range of the nutrients and minerals you body needs. Particular attention should be given to iron, calcium, magnesium and zinc. These naturally gluten-free foods are ones that have been around since our great-great-great-great-great Grandmas were around. Say hello to your new best friends:

●     Meat and poultry. In its natural form, meat is entirely free of gluten. Red meat is a brilliant source of iron and will boost your red blood cells if you’re lacking or anaemic, while poultry is full of zinc that’s essential for growth and development.

●     Fish and shellfish. From fresh salmon to tinned sardines, fish is a protein-packed gluten-free staple.

●     Fruit and vegetables. Potatoes are a coeliac saviour - providing B vitamins and simply being divinely tasty in many forms. Dark leafy greens are a brilliant source of magnesium.

●     Seeds, beans and pulses. Lentils and chickpeas are perfect in soups, salads and curries. They’re also nutrient powerhouses. If all else fails and you need a quick meal, a tin of baked beans can save the day.

●     Dairy and eggs. You’ll be wanting cheese, yoghurt and milk for strong bones and eggs for an iron and vitamin B12 hit. If you’re vegan, lactose intolerant or allergic to milk or eggs, be sure to get your calcium and iron elsewhere.

●     Gluten-free grains (such as rice, quinoa and buckwheat). Keep your intestine healthy and digestive system flowing with plenty of this dietary fibre.

●     Nuts. Almonds are a handy snack for a calcium hit, while Brazil nuts give a brilliant zinc power-up.

Beware of cross-contamination

 One last (and very important) note on living a gluten-free life: be extra careful with cross-contamination. If you’re using the same toaster as someone using gluten-containing bread, or stirring your gluten-free pasta with the same spoon as your partner’s gluten-filled pasta - you’re going to ingest gluten. For coeliacs, even a crumb can provoke an autoimmune reaction and damage your intestinal lining. The catering world is slowly coming to grips with the importance of cooking gluten-free food separately and using different utensils, but always do your research before eating out and thoroughly check with all staff beforehand.