Gluten Free Diet (handout from GF Indy event)

Overview
-Celiac disease:

• Inability to tolerate gluten
• Variety and intensity of symptoms
• It doesn't go away and no one outgrows it.

-Treatment:

• Even a small amount of gluten can cause symptoms
• Intestinal villi atrophy -> may result in nutrient malabsorption and long term effects (i.e. osteoporosis)

-Avoid gluten - a protein found in Wheat, Rye, and Barley:

• What free does NOT equal gluten free
• Oats may be tolerated by some *studies are still being done to prove whether all people should avoid oats*
• Avoid oats intiially after diagnosis to allow for intestinal healing
• May include up to 2 oz. of oats after intestinal healing (only oats from recognized GF source).
• Oats may be contamined with WRB (wheat, rye, barley) during processing

-Challenge of following a gluten free diet:

• Not as easy as simply eliminating grains from your diet
• grains and their derivatives can be found in many seemingly innocent foods
• conflicting info - due to how ingredient is processed, where it originates

-How to determine if product is gluten free:

• read labels (every time because ingredients change)
• labels have gotten better so there are fewer sources of 'hidden' gluten
• memorize safe vs. forbidden ingredients
• call manufacturers (begin by using toll free numbers on food packaging)
• check a GF shopping gtuide or the internet (CSA Gluten Free Product listing)
• many grocery stores (i.e. Whole Foods, Trader Joe's) have GF food lists on their websites. Make sure the soruces you use are updated at least every year!!!
• at restaurants, check menus, ask lots of questions - remember, you are the customer - do not feel discouraged or embarassed for asking

Nutritional Quality of the gluten free diet:

• Well planned diet will contain all the nutrients of a non-gluten free diet
• whole grains contain fiber, carbohydrates, Vitamin E, B vitamins (naicin, thiamine, riboflavin, B6), Iron, and potassium (can obtain these nutrients in other whole grains, fruit, veggies, nuts and other seed, dried beans, meat/fish/poultry, dairy
• cornerstone of any diet should be fruits and veggies; 5-9 1/2 c. servings a day
• dairy - 3 (1 cup) servings per day
• lean protein - amount will vary according to age, gender, height and weight

Sources of fiber in the gluten free diet:

• fruits, veggies, dried beans, whole grains, flax, nuts
• milled flaxseed can substitue for eggs or fats in recipes -> 3 tbs. ground flaxseed = 1 tbs. fat; 2 tbs. ground flaxseed with 3 tbs. water = 1 egg
• whole flaxseed carries no nutritional value because the body cannot break it down - flaxseed should be milled/ground
• 3 grams of fiber in 1 tbs. of ground flaxseed