To be or not to be - gluten-free

Alanna Kirschner, Contributor

That is the question. Gluten-free is all the rage these days, the next 'fad'. But a fad it is not. Gluten sensitivity and Celiac disease are serious situations. Approximately 50 symptoms can be associated with gluten sensitivity and coeliac disease. Digestive issues such as bloating and gas, pain and cramping, abdominal distention, IBS (irritable bowel syndrome), acid reflux, lactose intolerance, diarrhoea, and constipation are frequently observed. Also migraines, headaches, brain fog, mouth ulcers, depression, anxiety, joint pain, persistent fatigue, chronic eczema, acne, recurrent miscarriage, infertility, just to list a few.

Recent studies have linked coeliac disease with other auto-immune disorders such as Type 1 diabetes, abnormal thyroid function and colitis, osteopinea, osteoporosis, iron deficiency, folic acid, and vitamin B12 deficiencies, along with low levels of calcium. An amazing 95 per cent of the population remains undiagnosed, as often there are no symptoms at all.

When food is your enemy

Gluten is a protein found in wheat, barley, rye, spelt, durum, tricale, couscous, and kamut. Oats are essentially gluten-free, but due to cross-contamination during processing they are unsafe for consumption in gluten intolerant individuals.

Gluten is the element that allows bread to rise and maintain its shape, also giving that gooey chewy texture. It is also the culprit that causes an immune reaction that damages the tiny fingerlike structures (villi) in the small intestine that are responsible for absorbing the nutrients we consume to nourish our body.

Diagnosis of coeliac disease can be confirmed by a tissue biopsy of the intestine. Blood tests are available to test antibodies; however, biopsy is the gold standard in diagnosis. Both tests will no longer be accurate if you are already eating gluten-free.

The best test to find out if you are gluten intolerant is to abstain from gluten-containing foods. Intestinal damage begins to heal in just a few weeks after omitting gluten from the diet. By eliminating gluten for two to four weeks, your body should be able to indicate which is the best way for you to sustain your health.

So what can you eat?

Almost everything that comes in its own package such as fruits, vegetables, rice, corn, beans, nuts, and meat. By eliminating any wheat-, rye- and barley-containing food (which includes some sauces, flavourings and binders), steering clear of processed foods that are not labelled gluten-free and spending more time cooking at home with ingredients that are safe, being gluten-free is manageable.

With the increased availability of gluten-free food, simple substitutions can be made to a regular diet.

A wide range of gluten-free goodies are available locally. Caribbean Producers Jamaica, is the distributor for GLUTINO, a gluten-free range of products. The brand boasts gluten-free pastas, crackers, breakfast bars, snacks, bagels, flour, and cookies. All are tasty and convenient alternatives when you are looking to alleviate your discomfort.

Alanna Kirschner, RDH, is a holistic health consultant; Facebook: Gluten Intolerance and Celiac Disease Jamaica; yourhealth@gleanerjm.com.