Monday, September 22, 2008

Gluten Free Diet (handout from GF Indy event)

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


  • 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


Stan McCullars said...

Good information is a small space. Thanks for posting.

Brandie said...

No problem - thanks for checking out my blog. :)