How to eat gluten free

Most of us have the choice to remove gluten from our daily diets in order to improve our overall health and performance. However some of us do not have a choice. 1 in 100 Australians are affected by coeliac disease with 75% of us being undiagnosed (source: www.coeliac.org.au). If diagnosed with coeliac disease, the choice to remove gluten from one’s diet is one of necessity. Consumption of gluten will react with the immune system causing small bowel damage and if untreated this can lead to poor health, osteoporsis, inftertility and behavioural problems in children to name just a few of the health risks.

What is gluten?

Gluten is a protein found in wheat, (including kamut and spelt) rye, barley, triticale and oats.  Gluten is commonly found in breads, pasta, cakes, biscuits, pastries, most baked goods, processed meats, dairy, snacks and beverages such as beer. Gluten can also be found in sauces, spreads and condiments including vegemite. But despite the restrictions and the numerous foods containing gluten, this does not mean you can’t enjoy a wide and varied diet rich in carbohydrates, fibre and essential vitamins & minerals.

Alternatives to gluten grains 

• Corn/Maize
• Buckwheat
• Quinoa
• Millet
• Amaranth
• Sorghum

Gluten free cereal products 

• Arrowroot
• Coconut flour
• Corn flour
• Cornmeal
• Lentil flour
• Polenta
• Potato flour
• Psyllium
• Rice
• Rice bran
• Rice flour
• Sago
• Sorghum
• Soy flour
• Tapioca

Intolerances and allergies

In today’s society, we are becoming more aware of intolerances and allergies and it seems no one has to miss out on their favourite foods.  There are now gluten free breads, cakes, biscuits, beer, pastries, baking mixes, sauces and condiments, jjust need to check the label before purchasing.  However be mindful to reduce your intake of potato starch and corn starch gluten free products, these can contribue to what Steph Lowe of The Natural Nutritionist calls a ‘ gluten free muffin top’.

Outside an intolerance to gluten, there are wheat allergies and intolerances. If you suffer from a wheat allergy, you are hyper sensitive to wheat, which can trigger an immune inflammatory response in your body. Symptoms include asthma, swollen or itchy tongue and hay fever like symptoms. Avoiding wheat products will ensure reactions are limited.

Wheat intolerances

Wheat intolerances generally refer to a non-allergic negative reaction to eating wheat.  The symptoms are not usually as violent or acute as a wheat allergy and may appear hours if not a couple of days after consuming wheat. It is still classed as immune-related and avoidance is the best way to manage this sensitivity.  Consuming low wheat grains such as kamut and spelt can be beneficial to one who has wheat intolerances.

Grains to avoid if you have an allergy and/or intolerance 

• Cereals containing wheat
• Cereal binders & proteins
• Bulgar wheat
• Cous cous
• Durum wheat
• Kamut**
• Muesli
• Semolina
• Spelt Flour**
• Triticale
• Triticum (rye)
• Wheat bran

**Closely related to wheat, these are usually suitable for people with wheat allergies or those who are gluten intolerant.

Grains you can consume if you have an allergy and/or intolerance

• Amaranth
• Barley
• Buckwheat (related to rhubarb family)
• Millet
• Quinoa
• Rye
• Sorghum
• Wild Rice

Other wheat free food products include:

• Almond meal
• Arrowroot
• Chickpea flour
• Corn meal
• Corn Flour
• Flaxseed meal
• Polenta
• Potato flour
• Rice
• Tapioca

For further advice and guidance on the above topics, contact your GP, an accredited practising dietitian or The Coeliac society.

From our experiences, cooking & baking gluten/wheat free has posed no issues in our kitchen.  Replacing rice or chickpea flour in corn fritters and almond or coconut flour in cakes has people both surprised its vegan and equally as surprised it gluten free!

Brands to look out for when eating gluten/wheat free

Breads

• Deeks Bakery (Canberra)
• Dovedale
• Silly Yaks
• Sol Breads
• Lifestyle Bakery
• Vitality Bakery
• Casalare Bread Mix

Pasta

• Orgran
• San Remo
• Olive Green Organics

Cereals

• Flip Shelton Muesli (avaiable soon via our click, shop stock online store)
• Carmens
• Forage (avaiable soon via our click, shop, stock online store)
• Brookfarm
• Lotus
• Food for Health
• Freedom Foods
• Good Morning Organic

Snacks

• Sakata rice crackers
• Vegeta vegetable chips
• Freedom Foods
• Naturally Good
• Orgran
• Artisse
• Byron Bay Gourmet Foods
• Brookfarm
• Cobs Popcorn

So many options

Should I go on?  The list is truly never ending; just because you can’t eat one thing doesn’t mean you can’t eat the thousand other foods available to you.  Sure there are a few hurdles but exploring and opening your pallet to a broader food adventure will have you wondering if you really miss gluten/wheat at all.