By Elizabeth Kaplan, Founder, The Pure Pantry

Now is a better time than ever to make a New Year’s Resolution to “go gluten-free”. There are so many gluten-free products on the market – that actually taste great—it is much easier to commit to a gluten-free lifestyle.

Whether you are choosing to go on a gluten-free diet because you were recently diagnosed with celiac disease, or because you are allergic to gluten or just want to loose weight and eat healthily, going gluten-free does not have to be difficult.

First some facts about gluten intolerance and celiac disease:

Facts About Gluten Intolerance and Celiac Disease:
·Millions are allergic to wheat – it is one of the top eight allergens.
·Nearly 3 million people have celiac disease (although most don’t know it because it’s not commonly diagnosed). It’s the most common genetic disease of mankind (yet for every person diagnosed, 140 will go undiagnosed).
·Remarkable numbers of autistic kids are showing improvement on a gluten-free/casein-free dietary protocol.
·Many autoimmune diseases other than celiac disease show improvement in symptoms on a gluten-free diet.
·No one knows the numbers for sure, but a huge segment of the population is ‘gluten sensitive’ or ‘intolerant’ without having celiac disease.
·Wheat products are often high-glycemic-index foods like bagels, cakes, and cookies. These foods can contribute to obesity, heart disease, and diabetes.

Symptoms of Gluten Intolerance:
There are an overwhelming number of symptoms of gluten intolerance. Many people believe the most common symptoms are gastrointestinal in nature – yet the majority of people with gluten intolerance (and celiac disease) have extra-intestinal (outside the intestinal track) symptoms and most never get diagnosed. If you experience any of the following or if something just doesn’t feel right, it might be worth keeping a food journal for a few weeks before seeing a doctor. Get tested for food allergies. It’s worth it to know either way!

The most common symptoms of celiac disease include:
• Fatigue
• Addison’s disease (hormonal disorder)
• Gastrointestinal distress (gas, bloating, diarrhea, constipation, vomiting, reflux)
• Headaches (including migraines)
• Infertility
• Mouth sores
• Weight loss/gain
• Inability to concentrate
• Moodiness/depression
• Amenorrhea/delayed menarche (menstrual cycles)
• Bone/joint/muscle pain
• Dental enamel hypoplasia (dental enamel defect)
• Short stature
• Seizures
• Tingling numbness in the legs

Symptoms also include:
• Abnormal liver test
• Addison’s disease
• Alopecia (hair loss)
• Anemia
• Ataxia (failure of the coordination of muscle movements)
• Autoimmune hepatitis
• Chronic abdominal pain
• Chronic fatigue
• Crohn’s disease
• Dermatitis herpetiformis (a “sister” of celiac disease)
• Down syndrome
• Epilepsy
• Family history of celiac disease
• Gall bladder disease
• Hyperthyroidism/hypothyroidism
• Total IgA deficiency (faulty white blood cells called B cells or B lymphocytes)
• Insulin-dependent diabetes (type 1)
• Infertility/spontaneous abortions/low birth-weight babies
• Iron deficiency
• IBS (Irritable Bowel Syndrome)
• Malnutrition
• Multiple sclerosis
• Non Hodgkin’s lymphoma
• Osteoporosis, osteopenia, osteomalacia
• Pancreatic disorders
• Pathologic fractures
• Peripheral neuropathy (pain and numbness in your hands and feet)
• Primary biliary cirrhosis (ducts in your liver are slowly destroyed)
• Psoriasis
• Recurrent stomatisits (inflammation of the mouth)
• Rheumatoid arthritis
• Scherosing cholangitis (chronic liver disease)
• Sjogren syndrome
• Systemic lupus
• Turner syndrome
• Ulcerative colitis
• Vitiligo (skin condition in which there is loss of pigment)
Source: Donna Korn – Founder of R.O.C.K
(Raising our Celiac Kid.com)

The Good News:
The good news is that you can easily make adjustments in your diet and lifestyle to live gluten free. Shopping, eating out, traveling and eating at friend’s homes are all possible on a gluten free diet.

Shopping:
Attached is a detailed list of all of the gluten free products Whole Foods carries. Many manufacturers are labeling their products “gluten free” so look for this on packaging. Allergen labeling is now voluntary for manufacturers. You will find this information under the list of ingredients on a product.

Eating Out:
“Living Without” magazine produces small cards to take with you to a restaurant to give to your server. A copy of the card is attached. You can either purchase these from Living Without or make your own. Many restaurants are starting to provide gluten free menu items. However, you still need to be careful about cross contamination. If a restaurant uses the same grill or pans as gluten containing foods, you can still be affected.
Everyone has different sensitivities.

Eating with Friends:
Often friends don’t understand what gluten free means. It is a good idea to bring a dish to share to a dinner party so that you will have something safe to eat. If a friend wants to prepare something for you suggest a protein such as fish, beef or chicken, unmarinated, along with a vegetable and rice. Explain that any packaged product could have gluten in it (such as packaged rice).

Traveling:
Traveling gluten free is a challenge. I always recommend packing some bulk items such as gluten free pasta and gluten free pancake mix to take to restaurants and snacks to eat in the car.

What to avoid on a gf diet? The following grains contain gluten:
Prohibited Grains:
Barley
Bulgur
Couscous
Duram
Kamut
Oat flour
Rye
Semolina
Spet
Triticale
Wheat

Gluten Free flours and grains

There are many possible combinations of flours you can mix to use in recipes. Here are some of the most common.

Some gluten free flours:
·Almond Flour
·Pecan Flour
·Rice Flour
·Brown Rice Flour
·Sweet Rice Flour
·Potato Starch Flour
·Potato Flour
·Tapioca Starch
·Sorghum Flour
·Buckwheat Flour
·Arrowroot Flour
·Garfava Flour
·Quinoa Flour
·Navy Bean Flour
·Cornmeal and flour
·Amaranth
·Lentil flour
·Teff flour
·Corn flour
·Flax meal
Oats are not considered gluten free, even though they contain no gluten, they are subject to cross contamination. Gluten free, non-contaminated oats are available.

You can create your own flour blends at home. Here are some ideas for the ladies who originally wrote the books on gluten free baking.

General Baking Mix #1 by Carol Fenster
1 cup rice flour
1/2-3/4 cup potato starch
1/4 cup tapioca starch/flour

General Baking Mix #2 by Carol Fenster
3 cups garfava bean flour
2 cups potato starch
2 cups cornstarch
1 cup tapioca flour
1 cup sorghum flour

Original formula by Bette Hagman
2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca starch/flour

High Protein Blend by Bette Hagman
2/3 cup garfava bean flour
1/3 cup sorghum flour
1 cup cornstarch
1 cup tapioca starch/flour

High Fiber Flour Blend, “Living Without Magazine”
1 cup brown rice flour or sorghum flour
½ cup teff flour (light)
½ cup millet flour or Montina flour (a blend)
2/3 cup tapioca starch/flour
½ cup cornstarch or potato starch

All recipes void of gluten will need an added binder. General guidelines for using xanthan or guar gum are:
·Add ½ t. per cup of flour blend for cakes, cookies, muffins and quick breads
·Add 1 t. per cup o fflour blend to make yeast bread, pizza dough and other items calling for yeast.

The Pure Pantry Old Fashioned baking mix is ready to use and already contains baking soda, baking powder and xantham gum, needed to help in the binding process. You can substitute the baking mix for any recipe. Check out www.thepurepantry.com for lots of recipe ideas.

Foods and Additives to Avoid:

Below is a list of foods to avoid. While it would be difficult to memorize all of these items, keep the most common ones on a list in your wallet or if you have an iphone, you can download a gluten free program that will tell you if certain products contain gluten.

Barley Malt
Bread crumbs
Modified food starch
Malt Vinegar
“Natural” flavorings
Packaged mixes and spices
Soy sauce
Teriyaki sauce
Vanilla and vanilla flavoring

Always read labels!
When in doubt, go without!

What to stock your pantry with:

A healthy gluten free diet is based on whole gluten free grains, vegetables, fruits and protein. Eating whole foods and avoiding packaged foods will keep your diet healthy.

Grains and Flours:
Rice: go for a variety, from brown to wild rice
Gluten free pasta: go for the wholegrain varieties
Gluten free cereals with flax, buckwheat, brown rice
Quinoa
Most beneficial for individuals with celiac disease:
·Flax meal- high in Omega 3 fatty acids, protect stomach lining
·Buckwheat-high in protein, fiber and essential amino acids

Fruits:
Fresh fruits – all varieties
Most beneficial for individuals with celiac disease:
·Avocado- high in Omega 3 fatty acids
·Acai Berry and Blueberries- high in antioxidants
·Pomegranate- potent antioxidant, cancer fighting, brain and heart health

Nuts and seeds:
Almonds, walnuts, pumpkin seeds
Most beneficial for individuals with celiac disease:
·Almonds – anti-inflammatory, high in vit E for healthy skin and hair, reduces bloodcholesterol

Vegetables:
Fresh vegetables – all varieties
Most beneficial for individuals with celiac disease:
·Spinach- for blood, brain and heart health, cancer fighting elements, rich in carotenoids, iron, folic acid
·Garlic- cancer fighting, intestinal health, infection fighting
·Tomatoes- cancer fighting agent lycopine, anti-oxidants, carotenoids.
·Broccoli- high in fiber, high in cancer preventing anti-oxidants, high in calcium

Beans:
All varieties of beans and lentils
Most beneficial for individuals with celiac disease
·Lentils- highest in fiber -15.6 grams of fiber in 1 cup cooked

Protein:
Organic, lean fish, meat and poultry
Most beneficial for individuals with celiac disease
·Wild caught salmon – high in protein, omega fatty acids for brain health

Oils and Fats
Olive oil, walnut oil, coconut oil, flax oil, borage oil, (Udo’s blend)
Most beneficial
·Olive Oil- cancer fighting, brain health, intestinal health

Dairy (if tolerant)
·Yogurt with probiotics – promotes intestinal health, reduces inflammation, calcium rich, protein
·Low fat goat feta cheese – high in calcium, easy to digest

Recipes that contain the Top Superfoods:

·Grilled Wild Caught Salmon with Chipotle BBQ Sauce http://thepurepantry.com/recipes/sauces/gluten-free-pomegranate-chipotle-bbq-sauce/
·Zucchini and yellow squash basmati gratin: http://thepurepantry.com/recipes/side-dishes/zucchini-and-yellow-squash-basmati-gratin/
·Spinach salad with toasted almonds, feta, avocado and tomato in herb balsamic-olive oil vinaigrette
·Wholegrain Coconut Chocolate Chip Cookies (made with buckwheat and flax) www.thepurepantry.com
·Apple Blueberry Crisp (made with coconut oil) served with vanilla yogurt http://thepurepantry.com/recipes/desserts/apple-crisp/

Resources:
Celiac Disease Foundation www.celiac.org

Celiac Sprue Association www.csaceliacs.org

Gluten Intolerance Group www.gluten.net

Raising Our Celiac Kids (ROCK) www.celiac.com

Living Without Magazine www.Livingwithout.com

Please feel free to email me if you have any questions:
Elizabeth Kaplan
Elizabeth@thepurepantry.com

Tags: Addison, allergies, Celiac Disease, food, free, Gastrointestinal distress, gluten, Headaches, Infertility, Intolerance, new years, Symptoms

This entry was posted on Saturday, January 2nd, 2010 at 2:34 pm and is filed under Blog. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.