Gluten Sensitivity/Gluten Intolerance

What is gluten sensitivity? 

Gluten sensitivity is very different in celiac disease in that there is no biological harm done to the body (specifically the microvilli of the small intestine) when ingesting gluten. A gluten intolerant person will feel gastrointestinal discomfort when consuming gluten, but with no harm done to their small intestines.

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What are the symptoms of gluten sensitivity?

The characteristics of gluten sensitivity are the same as celiac disease, minus the small intestine damage.

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What is the difference between celiac disease and gluten sensitivity? 

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Source:

Gratix, Niki. (2013, August 29). Retrieved from http://www.cortjohnson.org/blog/2013/08/29/celiac-disease-gluten-sensitivity-and-chronic-fatigue-syndrome-pt-1-misdiagnosis-and-mortalit/

Gluten sensitivity. (2016). Retrieved from https://www.gluten.org/resources/getting-started/gluten-sensitivity/

 

What is gluten?

Gluten is an umbrella term for the protein found in barley, rye, oats*, and wheat (BROW).

*Oats, are technically gluten-free, but are typically grown in the same fields as wheat. This cross-contamination makes them not gluten-free. Stick to buying certified gluten-free oats! 

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• Gluten is made up of the two proteins gliadin and glutenin.
• Gluten is what gives bread products their sticky, elastic feel and texture.

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What kinds of food DO NOT contain gluten?

• Beans, seeds and nuts in their natural, unprocessed form
• Eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

Grains:

• Amaranth
• Arrowroot
• Buckwheat
• Corn and cornmeal
• Flax
• Gluten-free flours (rice, soy, corn, potato, bean)
• Hominy (corn)
• Millet
• Quinoa
• Rice
• Sorghum
• Soy
• Tapioca
• Teff

Sources:

Gluten-free diet. (2016). Retrieved from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

Thompson, T. (2001). Wheat starch, gliadin, and the gluten-free diet. Journal of the American Dietetic Association, 101 (12). Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/11762742

The gluten-free diet. (2016). Retrieved from http://www.beyondceliac.org/gluten-free-diet/overview/

 

 

 

Beware of Hidden Gluten!

There are many different words that can mean “gluten” without saying it. Learn to be label savvy and ALWAYS read all of the ingredients.

Foods that may contain “secret” gluten: 

• Energy bars/granola bars – most use oats that are not gluten-free
• French fries –  cross-contamination from fryers
• Potato chips –  may contain malt vinegar or wheat starch
• Processed lunch meats (Boar’s Head is GF!)
• Candy and candy bars
• Soup – may  have flour as a thickener
• Multi-grain or “artisan” tortilla chips – may contain a wheat-based ingredient
• Salad dressings and marinades – may contain malt vinegar, soy sauce, flour
• Starch or dextrin 
• Brown rice syrup – may be made with barley enzymes
• Meat substitutes made with seitan (wheat gluten) such as vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood (like crab)
• Soy sauce 
• Self-basting poultry
• Pre-seasoned meats
• Cheesecake filling – some recipes include wheat flour
• Eggs served at restaurants – some restaurants put pancake batter in their scrambled eggs and omelets (always ask!)

 

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Source:
Sources of gluten. (2016). Retrieved from https://celiac.org/live-gluten- free/glutenfreediet/sources-of-gluten/.