This month’s newsletter is a big one! I’m going to discuss a topic that I’m very passionate about… GLUTEN! Let’s dive straight in…

What is Gluten?

Gluten is a general name for the proteins that are found in wheat, rye, barley and triticale. It helps certain foods maintain their shape by acting as a glue that holds the food together.

What Foods Contain Gluten?

Gluten is found in many different types of foods, and is often hidden in many foods that you would not expect.

Wheat

• Bread

• Baked goods

• Soups

• Pasta

• Cereals

• Sauces

• Salad dressings

• Roux

Barley

• Malt (malted barley flour, malted milk and milkshakes, malt extract, malt syrup, malt flavouring, malt vinegar)

• Food colouring

• Soups

• Beer

• Brewer’s Yeast

Rye

• Rye bread

• Rye beer

• Cereals

Triticale

• Bread

• Pasta

• Cereal

Oats

What are the Symptoms of Gluten Sensitivity or Intolerance?

Gluten can affect the body is a variety of different ways, but here are some of the more common symptoms of gluten sensitivity or intolerance.

• Abdominal pain

• Bloating and gas

• Cognitive impairment (brain fog)

• Constipation

• Diarrhoea

• Depression and anxiety

• Fatigue

• Headaches and migraines

• Itchy, blistery skin rashes

• Nausea and vomiting

What Conditions are Related to Gluten?

Gluten not only causes immediate symptoms, but it can also affect your entire body. Here are some of the more common conditions that can be attributed to gluten.

• Iron-deficiency anaemia

• Joint pain

• Missed periods

• Mouth ulcers and canker sores

• Osteoporosis and osteomalacia

• Peripheral neuropathy

• Reduced spleen function

• Weight loss

What Foods Should You Eat Instead?

Eating gluten-free isn’t as difficult as it sounds. If you eat lots of fresh, whole foods, such as the following, you will naturally eliminate most of the gluten in your diet.

• Fruits

• Vegetables

• Meat and poultry

• Fish and seafood

• Beans, legumes, nuts and seeds

These are some of the more common gluten-free grains available too.

• Amaranth

• Arrowroot

• Buckwheat

• Millet

• Quinoa

• Rice

There are many gluten-free alternatives in grocery stores these days. However, they are not always the healthiest option. Many products contain additives, preservatives, refined sugar, salt, soy and seed oils. It is best to avoid these processed foods as much as you can. Maintaining a diet full of fresh, whole foods is the healthiest and easiest way to eat gluten-free.

The Final Word on Gluten

Gluten affects everyone differently. Some people don’t notice the symptoms of gluten at all, whilst others are immediately affected by the tiniest amount. Gluten is highly inflammatory, it can cross the blood brain barrier, and it can lead to autoimmune reactions in the body.

Ideally, it is best to avoid gluten as much as you can, as this will ultimately lead to greater levels of health and well being now and into the future.