Going Gluten-Free
The why and how of gluten-free
diets
Today’s Agenda
Part 1: What
Gluten
sensitivities
Part 2: How
Managing
Food
Part 3: Where
Helpful
Resources
Review
Quick Quiz
Part 1: Gluten and Gluten
Sensitivities
What is Gluten?
• Gluten is a protein composite in many
grains and grain-based foods.
What is a gluten sensitivity?
When a person’s immune system reacts
abnormally to gluten, it is called a gluten
sensitivity.
Celiac disease is a gluten sensitivity.
Symptoms
Abdominal pain
Bloating and/or gas
Constipation
Diarrhea
Fatty, noxious, floating, bloody,
or otherwise odd stools
Nausea and/or vomiting
Reduced appetite
Additional Symptoms
Seizures
Numbness in hands or feet
Nosebleeds
Muscle cramps
Mouth ulcers
Joint pain
Itchy skin
Hair loss
Fatigue
Anxiety or depression
Spotlight on Celiac
Celiac disease is a condition in which
parts of the small intestine are damaged
by an immune reaction to gluten.
Why Intestinal Damage?
Surprising Celiac Stats
• 30-40% of all people in the U.S. carry
the gene for celiac disease.
• Only 1-2% of those people have the
gene activated.
Surprising Celiac Stats
• Activating the gene for celiac
disease is usually the result of
an environmental trigger.
– Getting a parasite
– Getting sick
– Stress
– Taking a certain medication
– Trauma
How is Celiac Diagnosed?
• First, a blood test.
• Then, a biopsy.
But It’s Tough, Man
It’s hard to get to a celiac diagnosis
because the symptoms are the same as
many other conditions.
For every person diagnosed with celiac,
80 may be going undiagnosed.
But It’s Tough, Man
Approximately 3 million people in the
United States have celiac disease.
The average time that a person waits
before being diagnosed with celiac
disease is 6-10 years!
But It’s Tough, Man
• The National Foundation for Celiac
Awareness estimates that 18 million
Americans have non-celiac gluten
sensitivity.
So… what’s the cure?
NO GLUTEN
• If you have celiac disease, the only
treatment is to go on a 100% GLUTENFREE diet.
Getting “Glutened”
•
•
•
•
•
•
•
Diarrhea
Fainting/dizziness
Fever
Itching/rash/hives
Nausea
Stomach pain
Vomiting
Part 2: Gluten Sensitivities
and Food
Foods to Avoid
•
•
•
•
•
Barley
Beer
Bread
Cereal
Couscous
•
•
•
•
•
Flour
Panko
Pasta
Rye
Spelt
Foods to Avoid
• Graham flour
• Kamut
• Malt
• Modified food starch
• Soy Sauce
• Vegetable protein
Other Things to Avoid
• Certain cosmetics
– Particular lipsticks
– A variety of
shampoos
– Sometimes even
soaps
• Certain medications
• Rubber or latex
gloves
– (often lined with flour
or other grainderived substances)
• Stamps and
envelopes
Gluten-Free
Options
•
•
•
•
•
•
•
Amaranth
Beans
Buckwheat
Fish
Fruit
Meat
Nuts
•
•
•
•
•
•
•
Poultry
Quinoa
Rice
Seeds
Soy
Tofu
Vegetables
Gluten-Free Alternatives
• Tons of products these days are being
made completely gluten-free.
• Check out new gluten-free breads,
cereals, flours, pastas, and more!
A Note About Oats
• Oats do not contain gluten.
• They are often processed on machines
that process foods that do contain
gluten.
• Check labels carefully.
Gluten-Free Home
• Avoid cross-contamination
– Clean anything that might have touched
gluten, and clean it with soap and hot
water.
– Get your own cooking supplies and keep
them separate.
Sample Meal Plan
• Breakfast: Fresh fruit with nonfat, plain
yogurt and raw sunflower seeds.
• Lunch: Large green salad topped with
gluten-free dressing and a grilled
chicken breast. Cup of vegetable rice
soup on the side.
Sample Meal Plan
• Snack: A medium apple with a
tablespoon of peanut butter.
Dinner: Sonoran Sunset
Quinoa Salad
Gluten-Free Dining
• Do your homework.
• Have a list of questions ready.
• If it is too risky, don’t go.
The Stakes are High
Seems like a lot of fuss
Stakes are high: health
“Glutened”
The Stakes are High
Gluten will damage your intestines
every time, regardless of whether other
symptoms are present.
Only 46% of people with gluten
sensitivity achieve mucosal recovery.
Part 3: Resources
Resources
• National Foundation for Celiac Awareness:
http://www.celiaccentral.org/
• Gluten Intolerance Group:
http://www.gluten.net/
• Celiac Disease Foundation:
http://www.celiac.org/
• Celiac Sprue Association:
http://www.csaceliacs.info/
Resources
Quick Quiz!
• Gluten is a protein composite found in…
* Meat
* Grains
* Dairy
* Vegetables
• True or false: The gene that triggers
celiac disease can be activated at any
time.
Quick Quiz!
• Gluten is a protein composite found in…
* Meat
* Grains
* Dairy
* Vegetables
• True or false: The gene that triggers
celiac disease can be activated at any
time.
Quick Quiz!
• Symptoms of a gluten sensitivity
include…
* Depression
* Hives
* Abdominal pain
* All of the above
• True or false: Celiac disease involves
damage to the small intestine whenever
gluten is consumed.
Quick Quiz!
• Symptoms of a gluten sensitivity
include…
* Depression
* Hives
* Abdominal pain
* All of the above
• True or false: Celiac disease involves
damage to the small intestine whenever
gluten is consumed.
Quick Quiz!
• The cure for gluten sensitivities is…
* Nonexistent
* A supplement
* Pharmaceutical
* Rare and costly
• True or false: 1-2% of all people in the
United States carry the gene for celiac
disease.
Quick Quiz!
• The cure for gluten sensitivities is…
* Nonexistent
* A supplement
* Pharmaceutical
* Rare and costly
• True or false: 1-2% of all people in the
United States carry the gene for celiac
disease.
Quick Quiz!
• Which of the following grains contains
gluten?
* Amaranth
* Quinoa
* Barley
* Rice
• True or false: Beer contains gluten.
Quick Quiz!
• Which of the following grains contains
gluten?
* Amaranth
* Quinoa
* Barley
* Rice
• True or false: Beer contains gluten.