It's estimated that coeliac disease affects one in a hundred people in the UK but it's thought that many people have it without being diagnosed. Around one in ten people who think they have IBS actually have coeliac disease so it's worth a visit to your GP or getting a home test kit to be sure.
Gluten is a protein present in wheat, rye, barley and oats. Although linked to certain foods, coeliac disease is not a food allergy, rather an autoimmune condition occurs as a result of the body's immune system attacking gluten in the digestive system. This causes inflammation of the intestinal lining which effects how effectively nutrients from food are absorbed. Symptoms include abdominal pain, weight loss and indigestion, even depression, and if left undiagnosed can lead to malnutrition and osteoporosis.
The exact cause is unknown but it is thought that it can be inherited. Symptoms are caused by eating foods that contain gluten and the disease can be triggered by physical and emotional stress.
There's no known cure for celiac disease so it's really about transiting to foods that will work for you for the rest of your life. The good news is that changes to diet and lifestyle can make a huge difference and reduce the risk of associated complications. Here are a couple of tips to get you started on the road back to health…
Avoid all foods containing wheat, barley, oats and rye... Be a food detective here and get yourself into the habit of checking the label. Gluten can turn up in foods you least expect it including soups, sweets, sausages and processed meats, pies and soy sauce. Watch out for ingredients such as starch, modified food starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), texturized vegetable protein (TVP), binders, fillers, malt, and natural flavorings, all of which may indicate the presence of gluten.
Gluten is often hidden in products we use every day too ...did you know that postage stamps and envelope adhesive, medicines, and some vitamins also contain gluten?
Focus on foods you can add in, not on denial... Inspire yourself by researching companies that specialize in gluten-free ranges of breads, instant foods and flours ...and plan time every week to experiment with alternatives such as wholegrain rice, quinoa, amaranth, spelt or buckwheat. Coeliacs often have a problem with diary products or soya foods too, so it's worth experimenting with alternatives such as nut or rice milks.
If you're suffering it may also be worth contacting The Celiac Disease Foundation; www.celiac.org and the Celiac Sprue Association; www.csaceliacs.org in the US www.coeliac.org.uk a national charity in the UK, all of whom offer information and advice about the condition.
Rest assured though, making changes to your diet and lifestyle that support your health don't have to leave a bad taste. Here's a recipe for a gluten free cake, that's easy to make...and delicious and nutritious!
Recipe | Almond and Honey Cake (no flour required!) In a nutshell, a delicious gluten free sweet treat that's great in the afternoon with some tea and perfect after supper with some dairy free ice cream...
Ingredients:
For the cake... 1½ cups whole almonds, toasted and finely ground 4 large eggs, at room temperature, separated ½ cup agave nectar 1 tsp vanilla extract ½ tsp baking soda ½ tsp salt
For the topping: 2 tbsp honey ¼ cup sliced almonds, toasted
Here's what you do...
• Preheat oven to 350°F. Grease a 9-inch round cake tin, preferably one with a spring release, with a little butter and line the bottom with some grease proof paper. • Beat 4 egg yolks, with ½ cup honey, vanilla, baking soda and salt in a large mixing bowl until well combined. • Add the ground almonds and mix well. • In another large mixing bowl, beat the 4 egg whites until they become foamy and double in volume (but not so much that they hold peaks). • Fold the egg whites gently into the nut mixture until combined • Transfer the batter into the greased/lined cake tin. • Bake for c25 minutes, then test it (see tip below). • Gently run a knife around the edge of the tin and gently release the spring. • Cool completely before removing the grease proof paper and transferring to a serving plate.
Now for the topping:
• Gently heat the honey and pour over the cake, then sprinkle with the toasted almonds. Tip: Insert a skewer into the centre of the cake. If it comes out clean, the cake is cooked, if not, give it a couple of extra minutes and then test it again.
Don't stress about your diet ...just get a new Attitude to Food!
Sarah Lantry received her training at Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners, leads workshops on nutrition, and offers individual health and nutrition coaching to busy professionals and families. e [email protected] | www.attitudetofood.com | skype: sarahlantry | facebook.com/attitudetofood
