Good Lifestyle

In case you have not made it noticed, the supermarket shelves and restaurant menus fill more and more gluten-free items, chickpeas pasta with cauliflower pizza crust. And whilegluten-free diet has become undeniably connected, for those who haveceliac diseaseIt's not a choice of lifestyle - it's a necessity.

The cause of celiac disease is unknown and it can grow at any age. It is estimated that an impact on one in 10 people around the world today, according toThe Celiac Disease Foundation (CDF). The effects can vary considerably. In fact, there are 200 known coeliac symptoms, which can occur in the digestive system or other parts of the body.

Face to celiac disease requires a lifelong commitment to avoid gluten in all forms. Unfortunately, this group of proteins hides in many popular foods, making it difficult to discern what is safe to eat. Are you wondering how to recognize gluten on a nutrition label? You are not sure of the grains that you are supposed to stay away? Are you looking for alternatives respectful of the heart to some of your favorite foods? That you or a loved one in your household adapts to this diet after a diagnosis of celiac disease, or you are simply curious about the difference between celiac andGluten intoleranceLearn more for answers to all your clutching questions about this common disorder.

What is the celiac disease?

According to the CDF, the celiac disease is a self-immune disease detrimental to the lining of the small intestine when the gluten protein - a protein found in wheat, barley and rye are ingested.

When someone with celiac disease consumes gluten, their body instantly triggers an immune response that attacks the small intestine, thus preventing the absorption of nutrients.

Amanda A. Kostro Miller, an R & D and LDN that serves on the Advisory Board forSmart lifeNote that current symptoms of celiac disease include:

• abdominal pain
• diarrhea
• constipation
• blocker

However, the CDF reports that adults with celiac disease may or may not have digestive symptoms and may also feel other symptoms. These may include:

• tired
• Bone or joint pain
• corner wounds in the mouth
• migraine
• tingling
• numbness or pain in the hands and feet
• Herpetiform dermatitis (an itching rash)

According to Miller, your doctor canCeliac disease test via an antibody analysis and / or a hail intestine biopsy.

What is the difference between celiac disease and gluten intolerance?

The twoCoelliac disease and gluten intolerance Involve an adverse gluten reaction. However, it is important to distinguish both. The first involves a self-immune response to gluten, the latter is a condition resulting from an inability to metabolize and properly absorb the protein.

It has long been assumed that people with gluten sensitivity do not know the same intestinal damage as those with celiac disease. However, a 2016 study conducted byColumbia University Medical Center Showned that when people with gluten sensitivity (which have never tested positive to celiac disease) were placed on a diet comprising wheat, some have had some measure of damage caused by intestinal cells.

"The reactions of the gluten people can go a minor to severe," says Miller. "If you have gluten intolerance, you may see that you can tolerate a certain amount of gluten and / or you can tolerate wheat / barley / rye as ingredients in certain foods. However, those with celiac should Avoid all foods containing gluten and / or ingredients containing gluten. "

For this reason, an endocrinologist certified by the CouncilDr. Anis RehmanRecommends that anyone recently diagnosed with a celiac disease or non-celiac sensitivity of gluten research detailed medical advice with a dietician.

Unlike the coeliac disease, Miller says there is no gluten intolerance test. That's why she advises to see a dietitian registered if you suspect that you have this condition because they can recommend an elimination plan to confirm that gluten is the culprit of your symptoms.

RELATED: Your guide on the anti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Foods you can eat on a gluten-free diet

Despite the avoidance of gluten, there is a lot of food that you can always appreciate if you have been diagnosed with celiac disease. In fact, some foods, such as fresh and frozen products, legumes and dairy products are naturallygluten free.

According to Andres Ayesta, Rd, LD and founder ofNutrition, as well as Monica Austlander Moreno, Rd, LD / N and nutrition consultant forRSP NutritionHere are some of the essential foods to eat on a gluten-free diet:

• Fresh, frozen, canned or dried fruit (without additives containing gluten)
• Fresh, canned or frozen vegetables (without gluten-containing additives)
• Eggs
• Meat, poultry and seafood (as long as they are breaned or plunged in the flour)
• Dairy products (except some flavored milks and yogurts)
• Beans and legumes
• Nuts and seeds
• Some grains (quinoa, millet, rice, amaranth and tex)
• Potatoes
• Oils and vines

You probably have no problem finding a plethora ofGluten-free crackers,Pasta, bread, cereals and much more on supermarket shelves. However, with regard to processed foods, you must be extremely diligent on the verification of labels so that products are, in fact, gluten-free and have not been crossed.

Foods you can not eat on a gluten-free diet

If you have a celiac disease, it is imperative to stay away from food containing gluten - not only to avoid any potential discomfort, but also to avoid damaging your GI tract.

Thus, this will probably be without saying that a tranche of a traditional pizza joint or an Italian sub-plan is out of the table. But you will also need to ignore breads, pasta, bakery products or other products made with wheat, barley, rye or triticale. It means croutons, chains of breadcrumbs and even seitan are null. While fresh fruits and vegetables are fine, Miller keeps that frozen versions sometimes contain sauces or aromas that are gluten.

Here are some other foods to avoid on the regime of celiac disease, according to Dr. Sashini Vui, a general practitioner of medicine toPhD student:

• Products containing wheat, barley, rye or tritic
• Processed meats (salami, sausages, hot dogs, etc.)
• Processed cheeses
• Flavored yogurts with preservatives containing gluten or other additives
• Plain flour
• Semoule / couscous flour
• Farro
• Spelled flour
• Graham flour

There are many other sneakersGluten food To be aware of, such as soy sauce (which contains fermented wheat), pickles (which contain malt vinegar) and pudding (which contains wheat-based thickeners). According to Ayesta, condiments and seasonings often contain gluten. Even canned soups and bottled vinaigrettes have wheat thickeners to give them a creamy texture.

It is essential to keep in mind that some foods that do not contain gluten are always at risk of cross-contamination. Oats, for example, are naturally gluten-free - but some are treated in facilities that also treat wheat, barley and rye. That's why it's a good idea to check the label to make sure the product has been treated in a gluten-free installation.

"The list of potential ingredients with gluten is exhaustive," says Moreno. "People suffering from celiacs must talk about their doctors about their particular sensitivity and needs."

When you eat, it is important to clearly communicate with your server on your need to avoid gluten. Be sure to clarify that this need is due to a celiac disease, no gluten sensitivity or a food choice. Although some dishes can appear safely, there may be additives containing gluten in the sauces or seasonings you do not know. For example, some restaurants add a dough to Pancake (which is filled with gluten) to omelettes to make them more soft.

"In a restaurant, you may need to worry about the cross-contamination of gluten on the cooking surfaces," adds Miller. "Most restoration operations can not guarantee that they are gluten-free. Some people with severe gluten sensitivities can develop symptoms if food affects a surface that had flour or other gluten products. Although I do not recommend being afraid of our food system if you have a celiac disease, it is important to remain vigilant and vote your nutrition needs those who cook for you so that they are aware. "

Fortunately, Ayesta notes that many kitchens now have gluten-free certifications, which indicate that they use practices to avoid cross-contamination of gluten.

How to read food labels

Determine if a product contains gluten requires some practice. Although some products are specifically labeled "gluten-free", the Food and Drug Administration of food and medicine does not require manufacturers to disclose gluten onFood labels (Only ingredients containing gluten, like wheat).

If the package includes a "gluten-free" label, you know that as according toFDA GuidelinesIt includes less than 20 ppm (parts per million) of gluten. Nevertheless, all gluten-free products do not have this label, you may need to make an additional investigation to determine whether it is safe to eat or not. Miller recommends checking the allergen warning section, which is usually close to the list of ingredients, wheat. Keep in mind that, however, that a "wheat-free" label does not necessarily mean that a food is gluten free because it can still include Rye and barley. This is why it is advisable to digitize the list of ingredients for all forms of wheat, rye, barley / malt and their derivatives. The corn flakes and rice puffs are considered gluten-free cereals, but they often contain excerpts from malt / aroma.

Keep a shot for hydrolyzed wheat protein, hydrolyzed wheat starch, wheat flour, bleached flour, bulgrant tree, wheat germ oil or extract, as well as grass of Wheat or barley, which all contain gluten or can be cross-contaminated. Many thickeners added to the soups, salad dressings and sauces, have a wheat in them, but Guar gum, Xanthane gum and carob bean gum are all celiac alternatives.

"Understand which products are at the highest risk of cross-contact with gluten," says Miller. "Flours and grains, for example, have high levels of gluten contact. Consumers must therefore buy flours and grains specifically labeled with gluten."

Other ingredients potentially containing gluten include a modified (food) starch, a plant protein (hydrolyzed), a vegetable protein (hydrolyzed), a starch of vegetables, a dextrin and a maltodextrin. You should be careful when you observe terms such as "natural flavor" or "artificial aromatization" in the ingredients as well because they can sometimes be made from barley.

If in doubt, always check with the manufacturer to clarify whether or not a product contains a product that includes one of these ingredients contains gluten, or could be cross-contaminated.

Gluten-free substitutions of popular foods

Just because you have the celiac disease does not mean that you have to lose your pastries or beloved pizzas. Fortunately for those who have a celiac disease, it is easier than ever to find safe substitutions for popular foods containing gluten, including cooking mixtures, bread, crackers, cookies and more.

Want a copious plate of pasta? Look for gluten free products made from quinoa, rice, chickpeas or corn flour rather than wheat flour. Rice noodles and munic bean noodles are naturally gluten free.

Cakes, cookies and cereals that use almond flour or coconut flour, instead of wheat, rye or barley are also acceptable. Othergluten-free flour Options include potato flour, pea flour, soymeal, arrowroot flour, tapioca flour, hemp flour, rice flour, sorghum flour and buckwheat flour.

When it's Taco Night time, use corn tortillas or brown rice tortillas instead of flour.

Although there are many gluten-free crackers on the market, rice cakes are also a phenomenal option when looking for crunchy cheese accompaniment, a gluten-free hummus or salsa.

Many pizzerias make gluten-free versions of their pies, but if they also use wheat flour in the same kitchen, it's a good idea to ask if there is a possibility of cross-contamination. You can also make your own pizza at home with a crust of cauliflower or squash spaghetti.

And when a lazy weekend calls for a batch of comforting pancakes, all you have to do is exchange wheat flour or all-purpose flour with corn. As an additional bonus, corn contains a more satisfied protein than traditional flour.

Clearly, the diet of celiac disease requires stringent restrictions and special considerations, but fortunately, a growing number of food and food manufacturers make it important to ensure that there is Great alternatives for those who need to avoid gluten. The more you can educate on ingredients containing gluten, more and efficiently, you will be able to readNutrition Labels Make smarter and safer shopping choices.