The phrase “gluten-free” has taken over and become common everyday lingo with one person after another swearing by this new diet, restaurants and cafes marking their dishes ‘GF’, and food companies mass-producing gluten-free products. On the surface it may seem like the next best thing for your health, but is it a fad or fact? This will give you clarity and uncover all you need to know.
What is Gluten?
Gluten is a protein naturally found in grains such as wheat, barley, and rye. Just like how it sounds, its glue-y nature forms an elastic network that allows bread to rise and retain moisture, giving it its soft, fluffy, and chewy texture that we love.
Gluten can be found in both whole and processed foods as it is often used as a thickener or stabiliser in commercial production. They are commonly found in pastas, noodles, breads, pastries, crackers, cereals, baked goods, breading and coating mixes, and anything that uses wheat as an ingredient.
Surprising foods that contain gluten
Since gluten is commonly used commercially in food manufacturing, traces of it can be found in many food products. Here is a list of some everyday foods. How many of these do you eat?
Sausages and hamburgers
Soy sauce
Baking powder
Stocks
Ice-cream
Sauces and gravies
Energy/granola bars
Allergies and Sensitivities to Gluten
Am I allergic to gluten?
Our bodies contain enzymes that break down proteins, however, gluten cannot be completely broken down. Most people can tolerate the undigested gluten, however, in some cases, gluten can trigger an autoimmune response and cause unpleasant symptoms.
This response is not an allergy, but a serious condition known as coeliac disease and requires long-term management. When someone with coeliac disease consumes gluten-containing foods, inflammation to their small intestine occurs and they may experience abdominal pain, bloating and diarrhoea.
Others may experience gastrointestinal symptoms after eating gluten even if they do not have coeliac disease; this means that they may have a sensitivity to it.
What about an allergy to wheat?
Unlike a gluten sensitivity, people with wheat allergies are allergic to one or more of the proteins in wheat grain, instead of solely the gluten protein. If they consume wheat, they will experience usual allergy symptoms that can range from mild symptoms such as headache, hives, swelling of the mouth or in severe cases, anaphylaxis.
Wheat allergy is commonly found in children, which they normally outgrow. Overall, this allergy is quite rare. Since gluten is found in wheat, individuals with a wheat allergy will often naturally be on a gluten-free diet in addition to avoiding all forms of wheat.
Should I avoid gluten altogether?
Contrary to popular opinion, if you do not have coeliac disease or a sensitivity to gluten, it is not necessary to avoid it. A gluten-free diet does not automatically mean a healthier diet. Many gluten-free products make up for the absence of gluten by adding extra starch, sugars, and salt, making these products the overall unhealthier choice by encouraging poorer gut microbiome health.
Additionally, cutting out grains can cause lower levels of essential nutrients in your diet especially iron, calcium, fibre, and folate, leading to possible deficiencies.
But I feel better eating a gluten free diet… read more about that here.
How to Meet Recommended Nutrients on a gluten or wheat-free diet
It is important to note that being on a gluten or wheat-free diet does cut out important nutrients. Additionally, having coeliac disease where the small intestine is damaged causes poor absorption of nutrients. Vitamins and minerals that may have impaired absorption include iron, calcium, folate, vitamin B12 and all the fat-soluble vitamins. To ensure we are avoiding chances of deficiencies, here are a couple tips to follow.
Eat a variety of whole foods
Whole foods that are unprocessed will contain vitamins and minerals that are essential to your diet. Look for fresh produce in the grocery store or at the market and have a variety of the following foods to ensure you are obtaining all necessary nutrients.
Meat, fish, and poultry that are not coated in batter or crumb.
Eggs
Dairy that is unflavoured.
Fruits
Vegetables
Grains such as quinoa, brown rice, gluten-free oats, and corn.
Pastas made from legumes.
Nuts and seeds.
Herbs and spices
Fats and oils
Eat fibrous foods
Wholegrains are a great source of dietary fibre that is beneficial for overall gut health. Being on a gluten-free diet cuts out some wholegrains, which can lead to inadequate intake of fibre and may lead to constipation. To counter this, have a variety of fruits, vegetables, and wheat-free or gluten-free grains like those listed above.
Dietitian Tips
If you have an wheat allergy, coeliac disease or a sensitivity to gluten…
Learn and practice reading food labels to correctly identify wheat-free and gluten-free products. For example, if a product states that it “may contain traces of wheat/gluten”, it is recommended to avoid it altogether as it is impossible to know how much it contains. Read more about food labels here.
If you are eating out with friends or family, plan ahead to find places that provide wheat-free or gluten-free options by looking up their menu online or giving them a call.
If you live with people that eat gluten or wheat, use separate cooking utensils to avoid cross-contamination.
Learn to make your own food! There are many online recipes and cookbooks available for simple recipes or more intricate one’s for you to bring out your inner chef.
When to see a Dietitian
If you suspect that gluten may be giving you gut issues, it is important to first seek a doctor that can give you an appropriate diagnosis. Once diagnosed or during this process, seeking a Dietitian’s support can support you in several ways.
Dietitians can assist you in:
Developing an individualised eating plan to ensure your diet is nutritionally balanced.
Provide education on label reading for gluten-free / wheat-free products.
Teach you the right questions to ask if you decide to eat out at a restaurant.
Discuss suitable supplements if needed to prevent nutrient deficiencies.
OSCAR Care Group has plenty of experienced Accredited Practising Dietitians (APD) that can assist you with these and more, so feel free to reach out and find out how we can help.
For Aged Care Homes and Childcare Centres who serve and prepare food for people with coeliac disease, a sensitivity to gluten or a Wheat Allergy, we here to help you too. Our team of Dietitians and Food Safety experts provide Food Safety Training to avoid cross-contamination, nutrition education, menu reviews, recipes and more.