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Some nutritional therapists think that a significant proportion of
people could benefit from removing gluten from their diets, even if only
temporarily. They contend that a habitual intake of wheat products, as
is typical in diets, could lead to a under-gluten sensitivity, with
symptoms such as bloating and water retention. Removing gluten
completely from your diet means avoiding all traces of wheat, barley and
rye. Oats pose a problem for some very sensitive individuals, and are
best avoided.
If coeliac disease has
been ruled out, but you feel uncomfortable and bloated after food, try
cutting out wheat products for a month or so. If things improve consult
a qualified nutritionist before continuing long tem.
Check labels
Pastas, bread and pizzas are some of the foods that contain gluten
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The most obvious
gluten-containing foods are breakfast cereals, bread, pasta, flour,
pastry and pizza. More unlikely foods include ice-cream, soup and
yoghurt. Hidden sources of gluten can also be found in processed foods.
Checking labels carefully is essential, although it is not always
fool-proof. Compound ingredients, which make up less than 25 per cent of
the food (found in products such as tomato paste or mayonnaise), could
contain traces of gluten-containing grains that don’t need to be
labelled. If you are highly sensitive of gluten, you should stick to
specialised products available from health stores or, for diagnosed
coeliacs on prescription.
When you begin feeling
better, start adding in prepared foods — using substitutes for things
that are gluten-laden or making your own. Take it slowly so that you don’t
feel overwhelmed and you can pay close attention to each item you add to
your "safe" list.
Foods to avoid
Red foods:
Avoid beer, bulgur, conscous, durum wheat, gain, whiskey, semolina,
spelt, tritical (a cross bread grain of wheat & rye), baking soda.
Amber foods: Also
avoid curry powder, ground spices, chewing gum, confectionery, some
colour and flavour additives, liquorices, mayonnaise, mustard, savory
snacks, soup, sauce mixes and sauces (including barbecue, soy, teriyaki
and tomato), tomato paste, vinegar, yeast extract, yoghurt and wheat
starch.
Gluten-free grains
Grains that can be eaten
freely on a gluten-free diet include corn (maize) and rice. But there is
a range of more unusual grain products that can also be tolerated by
most coeliacs and make highly nutritious replacements for wheat.
Buckwheat grains: Can
be served as accompaniment in place of rice or pasta. The flour is
traditionally used in French crepe and Russian blini recipes.
Amaranth seeds: Contain
as twice as iron and four times as much as calcium as wheat grains. They
can be boiled to yield a spicy tasting cereal accompaniment for
vegetables, meat or fish. Amaranth flour makes an unusually moist and
sweet pastry.
Millet:
Flour can be used to make flat breads and the grains can be added to
soups and stews. It makes a delicious and nutritious porridge.
Polenta:
(Corn Maize ground to a meal): Can be served in pace of pasta, or rice
or shaped into pieces when cold and fried or grilled.
Ouinoa
(Pronounced keen-wa): It is particularly rich in vitamins, minerals and
essential fat by acids required for healthy skin and hormone production.
It needs to be boiled and is excellent with stir-fried eatables and
salads.
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