Gluten Facts

What is Gluten?

What is Gluten Intolerance?

What is Coeliac Disease?

What are symptoms of Gluten Intolerance and Coeliac Disease?

How do I avoid gluten?

What is Gluten?

Gluten is a composite of two proteins (gliadin and glutenin) found in certain starchy grains, namely: wheat, barley and rye. Although oats don't actually contain gluten, they can be contaminated with gluten during harvesting, transporting and processing. Gluten in wheat flour is what gives bread dough its elasticity and baked bread its chewy texture.
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What is gluten intolerance?

Gluten intolerance is an uncomfortable digestive reaction to eating gluten. It usually has a slower onset than Coeliac disease and can have a broad range of symptoms.
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What is Coeliac Disease?

Coeliac disease is an autoimmune disease or allergic reaction to gluten (specifically the gliadin protein). It is a condition in which a person has an inappropriate immune system response to gluten. The cells of an affected individual's small intestine becomes chronically inflamed in response to exposure to gluten. This leads to villous atrophy, a shortening of the intestinal villi which are responsible for absorbing essential nutrients and minerals from food. If undiagnosed, this may lead to severe malnutrition and increased risk of gastrointestinal and oesophageal cancer. Coeliac Disease is genetically-linked. A life-long gluten-free diet is the only known effective treatment.
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What are Symptoms of Gluten Intolerance and Coeliac Disease?

• Gastro-intestinal problems (bloating, pain, gas, constipation, diarrhea)
• Unexplained weight changes
• Nutritional deficiencies, e.g. low iron levels
• Fat in the stools
• Aching joints
• Depression
• Eczema
• Headaches
• Fatigue
• Irritability and behavioural changes
• Infertility, irregular menstrual cycle and miscarriage
• Cramps, tingling and numbness
• Slow growth in infants and children
• Decline in dental health

Note: It is possible for a person with Coeliac Disease to be asymptomatic.
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How can I avoid gluten?

To implement a gluten-free diet, avoid foods containing wheat, barley, rye and oats. Gluten may be hidden in many processed foods. Make sure to read food labels carefully to avoid accidental gluten consumption.

Foods to avoid:
• Wheat (including semolina, spelt, kamut, einkorn, and farro)
• Rye
• Barley
• Oats
• Triticale
• Oat bran
• Wheat germ
• Bran
• Graham, gluten, or durum flour
• Farina

Foods to watch out for (read ingredients carefully):
• Salad dressings
• Cold cuts
• Egg substitutes
• Beer
• Soup mixes
• Instant flavored rice mixes
• Flavored potato chips
• Imitation crab (surimi)
• Some herbal teas
• Licorice and some chocolates

Foods to eat:
• Amaranth
• Quinoa
• Buckwheat
• Cornmeal (polenta and tortillas)
• Millet
• Breads, cereals, crackers, and pasta made from corn, rice, potato, soy, arrowroot, tapioca, sago, flax, and hominy
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