Gluten Free Eating

What Is Gluten?

Gluten is a protein found in some grains; including wheat, barley, spelt and rye. Many people are sensitive to gluten, and have an immune reaction to it. Instead of digesting gluten in a normal way, the body recognises it as a pathogen and launches an immune attack, trying to fight it off. The resulting inflammation can lead to a wide range of symptoms throughout the body.

Why Do Some People Need To Go Gluten Free?

1. Gluten increases zonulin production, which can cause ‘leaky gut’ and ‘leaky brain’. Inflammation from zonulin causes gaps to open up in the intestinal lining. This means that molecules that are not supposed to be absorbed via the gut get into the bloodstream. They can then cause inflammation at the brain and cross the blood-brain barrier, where they bind to opioid receptors. Symptoms that can result from this process include: fatigue, skin rashes and breakouts including acne, anxiety, depression, learning difficulties, hyperactive behaviour, memory problems, strained thinking, low energy, poor healing, sensitivities to foods and chemicals, and digestive problems. 

2. Gluten can be highly inflammatory. Excessive inflammation can cause tissue damage, skin flare-ups, pain, fatigue, anxiety and contributes to almost all illnesses.

3. Removing gluten from the diet may improve your ability to absorb nutrients, concentrate, keep a calm and balanced mood, alleviate any digestive symptoms and increase energy.

4. Today’s wheat contains nearly 90% more gluten than wheat from a century ago, due to bioengineering. This puts a massive and unnatural burden on gluten-sensitive bodies.

Gluten-Containing Foods to Avoid

1. Wheat

2. Barley, malt

3. Rye

4. Spelt, kamut, triticale

5. Oats (technically do not contain gluten, however, they contain a very similar protein which many gluten-sensitive people react to. They are also commonly contaminated due to growing alongside fields with gluten-containing grains, or processing in factories.)

6. Many processed foods contain wheat-derived ingredients or traces - from the obvious foods like biscuits through to more obscure ones like soy sauce, sausages, “cornflour” and lollies. Wheat and gluten must be written in capital letters on the nutrition panel if it is included in a product, so always check the back label on any processed food, until you are familiar with safe products.

   
   

Gluten-Free Foods to Include

1. Rice (ideally basmati, brown, black or wild rice)

2. Quinoa

3. Buckwheat

4. Amaranth

5. Millet

6. Corn

7. Potatoes

8. Legumes

9. Gluten free bread 

10. All fruits and vegies

11. All nuts, seeds, oils, herbs and spices

12. Eggs, fish, meat 

13. Zucchini “noodles” (cut into thin strips or spirals with a potato peeler or spiral tool), gluten free pasta or vermicelli as alternatives for wheat based pasta

14. Cauliflower based pizza

15. Rice crackers, rice cakes, corn cakes (double check labels for any additives)

Going gluten-free is, in most cases, a medium term approach to give your body a chance to repair and reset.

Unless you are coeliac, it is usually possible to reintroduce some gluten to your diet, once you have allowed the gut to properly heal.