What is gluten, which foods have lots, and how to tell if it is an intolerance vs. sensitivity
Wheat, barley and rye all contain the protein gluten. That gives bread its chewy texture and suppleness. Although it’s usually safe for eating, some people can have major health issues from it.
Foods Rich in Gluten
Many foods have gluten in them. Following are some typical offenders:
Clearly visible sources are grains: wheat, barley, and rye; yet, they also show up in several ways.
Wheat: farina, graham, kamut, spelt, semolina, einkorn; bulgur, durum, emmer
Triticale, a hybrid between wheat and rye, Rye
Bread and Bakery Products: Most bread, pasta, pizza dough, cakes, cookies, pastries, and crackers.
Processed foods: Many processed goods include hidden gluten sources including:
- gravies and sauces
- Soy sauced
- Malt flavour
- Beer and other drinks with alcohol.
- Processed meat products
- Various salad dressings
- Some forms of sweets
Sensitivity against Gluten Intolerance
One must first understand the distinctions between sensitivity and intolerance for gluten.
Celiac disease is an autoimmune condition whereby the immune system responds to gluten, so compromising the small intestine. This is a grave illness with long-term medical effects.
People with non-celiac gluten sensitivity (NCGS) have symptoms following gluten but without the intestinal damage of celiac disease, a less known disorder.
Though less exact, the term “gluten intolerance” is sometimes used synonymically with NCGS.
Though they vary greatly, symptoms of gluten sensitivity or intolerance could include:
digestive problems including constipation, gas, diarrhea, bloat
Headsaches
Weariness
Joint discomfort
Rashes on the skin
Identifying Gluten-related problems
See a physician if you believe you have a gluten-related problem. Celiac disease can be found out using tests. Given NCGS lacks a specific test, diagnosis can be more difficult. Usually, a doctor would advise cutting out gluten from your diet for a period to observe whether symptoms get better.
Living without gluten-based products
While demanding, a gluten-free diet is doable. Here are a few pointers:
- Exercises food labels closely.
- Consider cross-contamination.
- Research gluten-free substitutes for your preferred cuisine.
- See a registered nutritionist for direction.
Important Note: Although many people say they feel better on a gluten-free diet, it’s important to test out other possible sources of symptoms before attributing them just to gluten.