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So... You're Going Gluten-Free?
April 13th, 2010 — Provided by Sherisse O'Leary, ND
Good for you! Gluten Intolerence is one of the most common genetic disorders in North America. It even more common here on the east coast, as Irish (and other Northern European) descent leads to an increase in incidence in the gene. It is highly under- diagnosed and can present with a multitude of symptoms: digestive disruption such as diarrhea, unexplained weight loss or gain, lactose intolerance, fatigue, decreased mental focus, and more.
Digestive conditions are not a necessary symptom, but they are common. It has been associated with asthma, mental disruption (including depression/ anxiety/ schizophrenia), infertility, anemia & other nutrient deficiencies, skin disorders, and much more. Even if you are not "Gluten-Intolerant", gluten sensitivity is very common, not to mention the ever-growing concerns with a high carbohydrate diet leading to multiple health conditions, such as diabetes, cardiovascular disease, and cancer.
Although gluten intolerance can be measured in the blood & saliva and seen during a colonoscopy, negative tests do not mean that you are not gluten intolerant. The only true measure is to remove it from your diet and -- very important -- re-introduce it properly at the end of the three month elimination. This is the current gold standard of testing.
This guide should help you get started. It includes:
- List of foods to watch for
- List of gluten-free friendly foods (Your grocery list!)
- What to expect Tips on going gluten free
- Halifax finds for restaurants, brand names, and products that are safe for the gluten free patron
What contains gluten?
Wheat, Rye, Barley, Oats, Spelt, Kamut, and Triticale all contain gluten &/or are commonly contaminated with Gluten.
What is left?
Rice, Potato, and Corn are all common grains that do not contain gluten. Amaranth, Millet, and Quinoa are other grains that are gluten free. They are often cooked as a a grain like wheat or ground down to flours. Buckwheat, Arrowroot, Teff, Tapioca, are all common grains used as flours. Remember that nuts & seeds, and their flours are all aloud: flax meal, salba, almond flour. Legumes are available too! Chick Peas (also called Garbanzo bean) can also be found available as a flour.
Although many people with gluten intolerance are also lactose intolerant (due to the digestive disruption that is caused by the break down of tissues), dairy products are fine to eat on a gluten-free diet unless otherwise noted by your Naturopath or Holistic Nutritionist.
What should I expect?
- It's not easy! This is especially true if you eat out &/or socialize a lot.
- You will likely make mistakes for the first week or so.
- Increased energy
- Better digestion
- Increased mental alertness
- Feelings of lightness
- Weight Loss. This may be good or not so good. Food sensitivities can cause water retention, and many people loose this
"water weight" when the offending food is removed from their diet. Be sure you are eating enough calories -- brown rice, olive oils, and legumes offer a lot of nourishment and are important for anyone who is already low in weight.
Tips
- Avoid the following foods where gluten hides (although they are often available gluten free): Soy Sauce & other condiments, ice cream, french fries
- Avoid packaged foods claiming "gluten-free" (they are often full of many other fillers and preservatives)
- ALWAYS tell your server that you are gluten free when you are eating out.
Guide to Eating Out Gluten Free in Halifax
- The Wooden Monkey (1707 Grafton Street)
- Satisfaction Feast (3559 Robie Street)
- Heartwood Bakery (6250 Quinpool Road)
- Brooklyn Warehouse (2795 Windsor Street)
Other Gluten Free Finds for Haligonians
- Gluten Free Goodies, Farmers Market, upstairs by the fish (excellent Granola!)
- Girl by the French Bakery, Farmers Market, downstairs by the French Bakery (better bagels, also breads)
- Big Life Whole Foods, Farmers Market, upstairs by Steve-o-Reno's & the fish (Buns)
- Planet Organic (Quinpool Road)