John Myers
More and more people seem to be suffering from gluten intolerance. But what does that mean exactly and how do those affected deal with it? We tell you which foods you should avoid and which you can enjoy gluten-free.
Forms of gluten intolerance
Gluten intolerance comes in different forms. Celiac disease is an autoimmune disease in which the body reacts defensively to gluten and forms antibodies. Even the smallest amounts of gluten lead to chronic inflammation of the mucous membrane in the small intestine, which eventually recedes and no longer absorbs nutrients properly. As a result, deficiency symptoms can occur and other diseases such as Hashimoto can also be adversely affected. Wheat allergy, which is triggered by certain substances in wheat, must be distinguished from celiac disease. Symptoms include irritation of the skin and respiratory tract, but no damage to the intestines. Finally, in the case of gluten sensitivity, those affected react with stomach, headache, and muscle pain as well as nausea to mostly larger amounts of the gluten protein. Since no antibodies are formed, the process of elimination is used to diagnose this intolerance. While celiac disease is usually lifelong and can only be treated by conscientiously avoiding gluten-containing foods, gluten sensitivity can disappear again.
What is gluten? What foods is it found in?
Gluten is a protein found only in grains. Cereals containing gluten include wheat, spelled/unripe spelt, rye, and barley. Since bulgur and couscous are made from wheat, they also contain gluten. Ancient wheat varieties such as Kamut and Emmer contain lower amounts of gluten than modern wheat. Oats occupy a special position: there are slightly gluten-containing and gluten-free oats. As a result, gluten is also found in all products made from these grains. This usually includes recipes for bread, pizza, pasta, crackers, biscuits, and more. In addition, gluten is added to some products during production. A look at the list of ingredients on the packaging can help if you have a gluten intolerance. You can also prepare delicious gluten-free dishes in your own kitchen. Take a look at our gluten-free recipes!
What gluten-free grains and foods are there?
There are grains that do not naturally contain gluten. These include rice, corn, millet and so-called pseudo-cereals such as buckwheat, quinoa, teff, which you also use for our gluten-free yeast dough, and amaranth. Wild rice is also a gluten-free food. These alternatives are ideal for breakfast in particular. A look at other nutritional trends can also provide inspiration for menu planning. The Paleo diet, for example, focuses on foods that were already available in the Stone Age. Since there was no arable farming back then, foods based on grain were also avoided. This can not only be useful in the case of gluten intolerance, but also help with weight loss.
What should I look out for when shopping if I am gluten intolerant?
A look at the packaging helps to ensure that the food does not contain any dust or traces of gluten. Look for the word “gluten-free” or the crossed-out ear of corn. This is a sign of the German Celiac Society and guarantees freedom from gluten. A food is considered gluten-free if it contains less than 20 milligrams of gluten per kilogram.
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