How to Go Gluten-Free: Surprising Sources of Gluten
The grains wheat, barley, rye, and triticale contain a protein called gluten. People with Celiac disease, an autoimmune condition that effects about 1% of the population in the United States, are gluten-intolerant; their immune system attacks the protein when it reaches the small intestine triggering symptoms such as bloating, diarrhea, and nausea. It can also make it hard for the body to absorb nutrients and lead to fatigue, anemia, and osteoporosis. Celiac disease may slow growth in children.
Diagnosing Celiac disease
If you think you have Celiac disease, your doctor can diagnose it with a blood test. They may also perform an endoscopy to look inside of the small intestine and take a biopsy. Adopting a gluten-free diet usually improves symptoms in about two weeks.
Gluten sensitivity
About one in twenty people react badly to eating gluten but test negative for Celiac disease. "Gluten sensitivity" is an umbrella term that covers about 100 different issues from hives, to numbness, to symptoms of autism in some children. There is no conclusive research about gluten sensitivity, so the examples of symptoms are mainly anecdotal. Peter Green, director of the Celiac Disease Center told the Wall Street Journal that research into gluten sensitivity today is about where Celiac disease was 30 years ago.
Surprising foods that contain gluten
Going gluten-free can be tricky. Besides products such as bread, pasta, and baked goods that contain wheat, barley, rye or triticale, many processed foods and some health and beauty products contain gluten. Some unexpected items that potentially contain gluten include:
Flavored soy and rice milk
Prepared cake frosting
Cold cuts and hot dogs
French fries (may be contaminated by cooking oil)
Jarred sauces, jams, and gravies
Canned soups
Soy sauce
Salad dressings
Pickles
Instant gravy
Bouillon cubes
Instant hot chocolate
Lipstick and lip balm
Vitamin supplements and prescription and over the counter medications in pill form
Going gluten-free
If you want to go gluten-free, speak with your doctor about which foods are allowed and which to avoid. It's also important to include some grains and legumes in your diet to make sure you are getting enough vitamins. Lentils, rice, corn meal, quinoa, and millet can all be part of a healthy gluten-free food.
According to a Datamonitor analysis, the market for gluten-free packed foods is expected to reach $4.3 billion worldwide over the next five years. A range of gluten-free products can be found in most supermarkets. Stores like Whole Foods have cashed in on the growing demand offer hundreds of products including cakes, pies, muffins, and breads. However, you can make healthy gluten-free food at home, too.
Here are some tasty, comforting, gluten-free recipes from Yahoo! Shine to get you started.
