Eating the gluten-free way

Increasing numbers of people seem to be sensitive to gluten, which is the protein in wheat, rye, oats, and barley.
Issue date 20 February 2009

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Increasing numbers of people seem to be sensitive to gluten, which is the protein in wheat, rye, oats, and barley.
Sensitivity can manifest in various ways – chronic bloatedness, cramping, intermittent diarrhoea and constipation and general discomfort after eating.
People with coeliac disease, which is a digestive disease that interferes with absorption of nutrients from food, have to avoid gluten because it destroys the delicate inner layer of the small intestine.
If your doctor suggests you may benefit from a gluten-free diet, your eating habits will have to change drastically. First and foremost, you have to cut out all bread containing flour, even health bread. Gluten gives bread its chewy texture, so devoted bread-eaters, prepare yourselves for quite an adjustment – gluten-free bread is hard to find and not very tasty.
The “safe” grains that gluten-intolerant people may eat freely are rice, maize and sorghum. To improve your blood sugar levels, it’s also recommended to avoid potatoes, which spike blood sugar levels. However, sweet potatoes fall into a different category and may be substituted.
Animal protein is safe for gluten-intolerant people, but it’s important to only eat small portions, as it’s high in saturated fat.
A healthier way to eat animal protein is to add legumes (cooked dried beans, peas and lentils) to the meal to “dilute” the fat. You can also eat natural, unheated fats like unroasted nuts and butter, instead of margarine.
The whole idea of going on a gluten-free diet is to restore your stomach and intestinal health by reducing possible allergens and irritants. You also want to increase the so-called “good bacteria” so that they can overpower the “bad” ones.
Drinking raw milk from a safe source (unpasteurised and not homogenised) is a good way to restore that delicate balance, while avoiding sugar also helps.
In addition, you should eat a large variety of fresh or lightly cooked vegetables in unlimited amounts, as well as moderate amounts of fruit.
More next week. – Johanita Louw     |fw