What You Need To Know About Gluten Intolerance

Unless you have been living under a rock, you have undoubtedly seen or heard many people saying they are reducing their gluten or giving it up altogether. In some cases, people actually have allergies or a condition called Celiac disease, which is causing gluten to make them ill. Others simply have a sensitivity or intolerance to gluten. The latter is more common, so that is what we are going to talk about. But is there a need for concern or is all yet another diet fad?

What is Gluten?

Gluten is a type of protein that is found in a variety of different grains. Many people think about wheat as being gluten, but it can also be found in rye, oats, and barley. The gluten protein is made up of other proteins, including glutenin and gliadin. These are often more closely linked to people that have negative reactions in the form of a gluten allergy or Celiac disease, which is an autoimmune condition of the small intestine. The symptoms are slightly different when comparing an intolerance or sensitivity to gluten as opposed to actually being allergic to it.

Common Symptoms of Gluten Intolerance

When you have an intolerance to gluten, your symptoms can range from mild discomfort and abdominal pain to some of the more common signs of being allergic to gluten. First of all, you might find that you have -

• Abdominal discomfort or indigestion when you consume foods with a lot of wheat or rye. There are actually many regular food items that contain wheat or other grains, that you would otherwise think are harmless.

• You may eat a simple sandwich with wheat bread and suddenly find that your stomach is hurting and you might even have diarrhoea or nausea.

• Some other common symptoms include headaches, skin changes, and allergy symptoms like coughing, sneezing, and runny nose.

• Constipation has been reported and sometimes smelly poop!

• Bloating can be accompanied by overeating but in the case of those with gluten intolerance, bloating can occur very regularly.

• Fatigue, joint and muscle pain and brain fog are lesser-known symptoms that are sometimes overlooked.

Foods that should be avoided if you suspect you are intolerant

• Wheat and its varieties such as Spelt

• Barley, Malt & Rye

• Brewer's Yeast derived from beer

• Most bread and pasta

• Sauces, gravies and condiments

• Some processed meats

• Baked goods and cereals

• Biscuits and crackers.

It seems as if it is everywhere and presents in everything.

Lifestyle Changes

If you are found to have gluten sensitivity, you don’t have to completely give up all gluten, but you do need to decrease it as much as possible. I have bread maybe once per week because of my sensitivity. The more foods you eat with gluten, the worse you are going to end up feeling. They might not cause serious illness like if you had Celia disease, but gluten can definitely make you feel ill. If you want those stomach aches and migraines to go away, stay away from foods with wheat, rye, or barley. This includes most bread, grains, pasta, and a wide range of packaged and processed foods. You should try to stick to a diet consisting primarily of fruits, vegetables, and lean protein like meat.

If you are unsure whether you have any sensitivities but might suspect you do, I suggest having one or more gluten-free diets per week, then re-introducing a few of the foods and recording any reactions. Keeping a food diary is also helpful in recording frequency and the type of symptoms you may be experiencing. Why not have a go with this gluten-free bread recipe. Hope you enjoy it!

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Easy Gluten-Free bread (Yeast-Free)

Ingredients

11 fl ozs Unsweetened Almond Milk (Oat milk will work also)

2 Free-Range Eggs (large)

1 tsp Apple Cider Vinegar

450 grams Gluten-Free Bread Flour (whole grain)

1/4 tsp Sea Salt 2 tbsps Raw Honey (Brown sugar can also be used)

1 1/2 tbsp Baking Powder

3 tbsps Extra Virgin Olive Oil

Method

1. Preheat the oven to 200ºC/400ºF/gas 6. 2.

2. Warm the milk in a small pan over low heat, then leave to cool slightly. 3.

3. Crack the eggs into a large bowl, add the vinegar, then gradually stir in the warm milk until combined.

4. Combine the flour, salt, sugar and baking powder in another bowl, then, using a wooden spoon, stir the dry ingredients into the wet mixture until it forms a sticky dough. 5. Add the olive oil, then bring it together with your hands into a ball, adding a little flour if it’s too sticky.

6. Place onto a lightly oiled baking tray, cover with a damp tea towel, then leave to prove in a warm place for around 40 minutes, or until doubled in size.

7. Once risen, place the tray in the hot oven and bake for around 35 minutes, or until golden and cooked through.

8. Leave to cool slightly on a wire cooling rack, then slice and serve. Delicious with hearty stews and soups, or toasted and served hot with butter and jam as a treat.

Notes

*No Baking Powder? You can replace it with baking soda. Use 4 teaspoons of baking soda and add 2 teaspoons of Cream of Tartar. Proof for 40-45 minutes.

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If you have any questions or you are experiencing any of these symptoms, you can book a free call with me here. Registration is now open for my masterclass, "How to improve your digestive health". Click the link here and register now.

*Disclaimer - This is not intended to diagnose or treat but for information and education. If you are experiencing any issues you may be concerned about, please seek medical attention.