What Exactly IS Gluten?

Due to my gluten free diet, ( click here to read my story)  I get asked all the time " What exactly is Gluten? What has gluten in it? What doesn't?".

So let's talk gluten!

What is Gluten? Gluten, kinda like the name it carries, is the glue like substance that gives wheat that chewy texture. To get really technical, it is a composite formed from multiple proteins and is most commonly found in wheat, barely and rye. Because of the texture and chewiness of gluten, it is found in a wide variety of products to add texture, enhance flavor, used as a thickening agent, helps bind other ingredients together, and is also used as a protein supplement.

Why are some people allergic to gluten, like those with Celiac Disease? Mmm, chewy gluten sure does taste good! But to those who suffer from Celiac Disease ( which is really just a more severe case of gluten intolerance, almost everyone suffers a reaction of some sort to gluten!), or are gluten intolerant and suffer from Non-Celiac Gluten Sensitivity ( NCGS), that little chewy protein can be detrimental to their health. People with Celiac Disease or NCGS suffer from a multitude of symptoms including headaches, "foggy mind", depression, ADHD type behavior, migraines, skin rashes, joint pain, get sick a lot, bloating, abdominal pain and also symptoms of Irritable Bowel Syndrome (which in fact some researchers are now linking to being caused BY Celiac or NCGS!).

 Celiac Disease is  the autoimmune disease caused by a reaction of the immune system against gliadin, a gluten protein. Those with Celiac disease only react more strongly to wheat and gluten than those without the disease. "In people with celiac disease, gluten sets off an autoimmune reaction that causes the destruction of the villi in the small intestine. People with celiac disease produce antibodies that attack the intestine, causing damage and illness." ( Center for Celiac Disease and Research).

1 out of 133 Americans suffer from Celiac Disease and about 1 in 7 people have gluten sensitivity!

I encourage you to do your own research on gluten intolerance, you will be shocked to find out that while gluten has been a huge part of the standard American diet for years, it is in fact linked to a multitude symptoms and illnesses! We just did not realize that gluten was the culprit!

While I do not have medical proof that I am allergic to gluten, I did suffer from a majority of the symptoms listed above and once I completely cut out gluten from my diet the majority of my symptoms went away! You can however go to your doctor and have a blood test done to see of you suffer from Celiac Disease.

Image courtesy of google.

What can I eat if I'm allergic to gluten? Basically, anything that does not contain wheat, barely or rye!

Here are some gluten free options:

• Rice
• Gluten Free Oats ( because of how oats are farmed, harvested, and processed they can become cross contaminated with wheat, so gluten free is best!)
• Corn
• Beans
• Quinoa
• Nuts & Seeds 
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits & Vegetables
• Most Dairy Products
• Gluten free flours: coconut, almond, rice, potato, corn, tapioca, bean
• Millet
• Buckwheat
• Arrowroot
• Corn
• Flax
• Tapioca

 It's important to make sure that these foods are not processed or mixed with gluten-containing grains, additives or preservatives.

ALWAYS avoid

• Rye
• Wheat
• Barely ( Malt, Malt Vinegar, and Malt Flavoring are normally made from Barely)
• Triticale

Yes, avoiding wheat can be quite the challenge because it goes by so many different names! Keep that in mind while shopping for flour, breads, and cereals at the supermarket and watch for key words like- enriched, self rising, phosphated, and bromated.

The dirty list ( foods to try and avoid unless labeled gluten free, you have researched the product, or is made with corn, rice or other gluten free flours/grains)

• Breads
• Cakes and Pies
• Cereal
• Candies
• Cookies, Crackers, and Croutons
• Gravies
• Imitation meat 
• Processed lunch meats
• Salad dressings
• Pastas
• Soups and soup mixes
• Sauces and seasonings
• Beer

I realize that going gluten free is not an easy thing to do! In fact it is downright challenging and somewhat frustrating at times! Not to mention I love bread and I especially love Italian food!!! But in order to see results, completely cutting gluten out is key! A little gluten will still affect your body, so unfortunately the only way you will be able to see a difference is by cutting it out entirely. Thankfully, there are SO many tasty gluten free options out there nowadays ( including gluten free PASTA!!!) and the results are worth it!

Also, just because it says it is "gluten free" does not mean it is always the most nutritious or healthy choice! Be wise in what you buy and always read the label!
 

Questions? Email me or leave a comment below!