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THE WHAT WHY & HOW OF GLUTEN-FREE

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THE WHAT WHY & HOW OF GLUTEN-FREE

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									THE WHAT WHY & HOW OF
     GLUTEN-FREE
      Dr Joanna McMillan Price
    Registered Nutritionist & APD
         WHAT IS GLUTEN?



gluten = protein found in wheat, rye, barley, triticale

oats are controversial - they contain a gluten-like
protein & debate over whether can be included in GF
diet - currently not recommended for coeliacs
   WHY GO GLUTEN-FREE



coeliac disease

dermatitis herpetiformis - gluten-sensitive chronic
skin condition

gluten intolerance - only need to reduce gluten in diet
         COELIAC DISEASE

genes + environment

if you have 1st degree relative = 10% chance for you

twin = 70% chance for you

mainly Caucasians, but occurs in India & Middle East

rare in Asians & Aboriginals

1 in 100 people in Aust & NZ, but thought 8 or 9
more undiagnosed
GLUTEN DAMAGE



       leaky gut
       malabsorption of nutrients
                SYMPTOMS

wind, bloating, abdominal distension, cramping

fatigue, weakness, lethargy

nausea & sometimes vomiting

low iron or frank anaemia

weight loss - delayed growth in children

constipation &/or diarrhoea
WHY IS GF SO IMPORTANT?


Coeliac disease never goes away

long-term health problems that can be life threatening
without the diet - infertility, miscarriage,
osteoporosis, tooth decay & increased risk of GI tract
cancers

Avoid gluten completely & the gut wall heals
    GETTING DIAGNOSED


GP will refer you to gastroenterologist

blood test measures antibodies to gluten

but also need bowel biopsy for correct diagnosis

be sure not to follow GF diet until you have this test
DERMATATIS HERPETIFORMIS


genetic autoimmune disease

sensitivity to gluten

intensely itchy skin rash

presents in adults - more men

diagnosis with skin biopsy
              TREATMENT


GF diet - but note it can take a year or two for skin
to clear completely

medications help to reduce the itching & rash
   GLUTEN INTOLERANCE

non-coeliac gluten sensitivity

body does not tolerate last amount of gluten

symptoms similar to coeliac

doesn’t need strict GF diet

diagnosis can only be with elimination diet ONLY
after coeliac disease ruled out
    WHEAT INTOLERANCE


wheat free diet not the same as GF

wheat intolerance means you can tolerate other
grains - much less restrictive

symptoms similar - wind, bloating, constipation or
diarrhoea

elimination diet best means of diagnosis
      GOING GLUTEN FREE

   get it right           get it wrong


relief from symptoms     unhealthy diet
increased energy &         low in fibre
     wellbeing         too much sugar & fat
  improved health           high GI
           THE HOW OF GF
          WHAT YOU CAN EAT
all fruits & veg                           rice, corn & buckwheat crackers

fresh meat, fish, seafood, eggs & tofu      100% buckwheat noodles

legumes - beans, lentils & peas            plain chocolate

rice, corn, buckwheat, millet, sorghum,    plain potato & corn chips
quinoa, amaranth, polenta, tapioca, sago
                                           plain popcorn
plain milk, yoghurt & cheese
                                           jam, marmalade, honey, tahini, nut
plain nuts & seeds                         butters

butter, margarine & oils (except           gluten-free breads, pastas, cakes,
wheatgerm)                                 biscuits etc
       WHAT YOU CAN’T EAT

wheat - includes semolina, couscous,       battered & crumbed foods, some
pasta, spelt, kamut                        commercial hot chips & wedges

rye, barley, triticale & foods made from   beer, ale, stout
them
                                           maltodextrin from wheat (often in
oats & foods made from them                flavoured yoghurts, soy milk & ice
including muesli, muesli bars, porridge    cream)

Vegemite, Promite & Marmite                baking powder - can buy GF

many sauces, including soy                 licorice, some confectionery

malt, barley malt, malt vinegar &          many flavoured snacks incl. chips &
breakfast cereals containing malt          rice crackers
  GETTING ENOUGH FIBRE


plenty of fruit & veg

wholegrains - brown rice, quinoa, buckwheat, millet

nuts & seeds

legumes
 IMPORTANCE OF LOW GI

glucose ‘spikes’ damaging to blood
vessels

low GI diets associated with
reduced risk of CHD, diabetes &
certain cancers

sustained energy & potentially
better fat burning
              LOW GI & GF


virtually all fruits & vegetables

legumes

plain dairy foods

whole kernal GF grains & products made from them
                     LOW GI & GF

Breads - Country Life Low GI Gluten Free & Moores Gluten & Wheat Free Yeast
Free

in breads not tested look for chickpea or legume flours & psyllium in ingredients - or
make your own using these

Breakfast cereals - Freedom Foods Muesli & Vogels Vita Pro Breakfast Cereal

make your own GF muesli using rice bran & buckwheat kernels

Buckwheat noodles, lungkow bean thread noodles, green bean vermicelli & rice
noodles, Freedom Foods low GI Enriched Spaghetti & Rice Pasta Shapes

Buckwheat, quinoa, some rice varieties, corn (amaranth & sorghum not yet tested)
                    A SAMPLE DAY


breakfast - poached eggs with mushroom, asparagus & tomato & 1 slice GF low GI
bread toasted, spread with avocado

snack - apple & handful of almonds

lunch - large salad bowl with loads of veggies, can of mixed beans & a grilled chicken
breast

snack - plain yoghurt with berries

dinner - BBQ salmon with quinoa pilaf & green salad, drizzled with EVOO
     MORE INFORMATION

Low GI gluten-free living by Kate Marsh, Prof. Jennie
Brand-Miller & Philippa Sandall

www.coeliac.com.au

www.coeliacsociety.com.au

www.glutenfreeshop.com.au

www.thefoodcoach.com.au (can search for GF
recipes)

								
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