Eating for Coeliac Disease
Dr Libby Weaver
Coeliac disease is caused by an inflammatory response in the small intestine. The exact mechanism of the condition is not thoroughly understood. However, it is known that when food-containing gluten reaches the small intestine the immune system activates in response to a substance called gliadin, which is found in gluten. The resulting inflammation damages tiny projections in the small bowel, called villi, the function of which is to absorb nutrients from food. When the villi become inflamed and "flattened”, the surface area available for digestion is decreased, as a result this affects the person’s ability to absorb nutrients from food effectively and their diet can be compromised. Once you’ve been diagnosed, remaining gluten free is essential, not only to protect the villi but also in order to stop what can be debilitating symptoms. How can you continue to enjoy many of your favourite foods whilst remaining gluten free? It may be easier than you think!
Become a label checker:
The most obvious sources of gluten in the diet include bread, biscuits, cakes, pastry, pizza, pasta and breadcrumbs. Beer also contains gluten (although gluten free beers are now available). Wheat and wheat products are often used as thickeners, stabilizers and texture enhancers in foods that might otherwise seem wheat-free, like some salad dressings. Since the term "gluten" is rarely used on product labels, it is vital that a person on a gluten-free diet learn the typical places that gluten is used. It’s easier now to identify wheat-containing ingredients: if a food or an ingredient contains wheat or protein derived from wheat, the word “wheat” legally must appear clearly on the food label.
Who would have thought that even some medicines and mouth-wash can contain gluten, so always best to check the label of any products you may use. Incorporating low human intervention foods or foods that have been minimally processed and eating plenty of vegetables is the easiest way to eat gluten free without label reading taking over your life.
The Importance of Eating Real Food
I have met many people who are shocked to discover the price of many gluten free foods. Rather than focusing on the expensive and often less nutritious gluten free products available, look to nature to provide naturally gluten free foods. These options are naturally better for your health and aren’t going to have such an impact on your wallet. When we think about eating “healthily” we often focus our efforts on eating more or less of the macronutrients for example, protein, carbohydrate or fats. However, it is not often we consume foods whilst contemplating the nutrient density of the food, the nutrients that support our very being; life itself. Whole foods contain not only nutrients but also enzymes, necessary for every chemical process in the body. These enzymes can only be found in whole, natural foods. Whole foods are edible substances, which are as close to their "whole" or natural state as possible. They have not been processed or refined in any way that would lower their nutritional value or alter their flavour. It is food in its purest state, naturally free of artificial colours, flavours or sweeteners. To start, unprocessed fruit, vegetables, nuts, seeds, legumes and plant oils are all naturally gluten free. So are beans, legumes, quinoa and rice. In general, you will notice that all of these foods do not need ingredient labels, or have ingredient lists with one item. These foods offer you the most nutritional bang for your buck.
When these basic real foods are processed into other products, you need to start looking at the ingredient lists to make sure that all of the ingredients in the product are gluten free. For example when you take a naturally gluten-free item such as a potato and cook it with spices, you need to ensure that all of the spices used are also gluten free. The easiest way to add flavour to your food without risking including gluten is to look at consuming spices or herbs that haven’t been processed, instead make your own spice mixes and using fresh herbs whenever possible. It’s simple changes such as making your own dressing’s rather than buying them that will make such a difference. You’ll also be surprised how delicious simple dressings such as olive oil, lemon and parsley are with your favourite salads or vegetable dishes.
The true challenge tends to occur when it comes to grains and baking products because wheat is the primary starch used to create the unique texture of baked goods. There are a lot of different products that can be used when you create gluten-free baked goods such as rice, millet, amaranth and quinoa flour. Worth considering however, is that many baked goods whether gluten free or not contain very little nutritional value in the first place and therefore should only be included occasionally. Shift your focus to the abundance of beautiful and nourishing foods you can eat rather than the not so nourishing options you can’t. My cookbook The Real Food Chef is packed full of gluten free recipes that are so delicious that most people can’t believe they’re packed full of nutrition and gluten free to boot.