Gluten free diets
Gluten-free diets
What is gluten?
Gluten is a type of protein found in lots of grains, including wheat, barley, oats and rye. Everyday foods like bread, pasta, crackers, cereals and couscous all contain gluten.
Gluten is found in:
wheat (e.g. pasta, pizza bases, breads, wraps)
oats
rye
barley
bulgur wheat
couscous
oats
spelt
Coeliac disease
Coeliac disease is a common, but serious auto-immune condition that affects the small intestine. In people with coeliac disease gluten causes a severe reaction, inflammation and impaired absorption.
It is estimated that 1 in 100 people in Ireland are coeliac.
If coeliac disease is left untreated, gluten can cause gut damage and serious health complications. The only treatment for coeliac disease is a strict gluten free diet for life. Fore more information, have a look at the Coeliac UK website.
Being coeliac is not the same as a gluten intolerance.
If you have had a diagnosis of coeliac disease, eating gluten has serious health consequences, so a gluten-free diet is a way of life.
Gluten intolerance
It is possible to have an intolerance to gluten, without being coeliac.
For many people, gluten can cause digestive upset, fatigue, headaches and a lot of other symptoms.
Is a gluten-free diet a healthy way to eat?
Like most diets, there are healthy options and not-so-healthy options with a gluten-free diet.
Most supermarkets have a big range of gluten-free foods these days, that are often found in the health food aisle, but take a closer look and you will probably find that a lot of these gluten-free options are higher in salt, fat and sugar and may be more processed than their regular alternatives.
Choosing these foods will not add any, or many, health benefits to your diet.
A better option
If you are restricting, or avoiding gluten in your diet, there are healthier options. A gluten-free diet can take a little getting used to, but you will find some options that will work well for you.
Take a trip to your local health food shop and see what they have to offer.
Gluten free grains and flours include:
Amaranth
Arrowroot
Bean flours (garbanzo, fava, Romano, etc.)
Buckwheat, buckwheat groats (kasha)
Corn (maize), cornmeal
Flax, flax meal
Millet
Nut flours and meals (almond, coconut, hazelnut, etc.)
Oats (gluten-free)*
Quinoa
Rice (all), rice bran
Here are some of my favourite gluten-free options:
Bread:
Many gluten-free breads are highly processed and don't taste good. Here are some of my favourites:
Pasta:
These ones are good choices:
Grains:
rice
quinoa
buckwheat or buckwheat noodles
Cereals:
Many gluten-free cereals are high sugar, co check the label that you are choosing one with 5g per 100g or less. Some good options: