The Art of Living Gluten-free

No one loves pasta and bread more than I do. So you can imagine my horror when my doctor diagnosed me with celiac disease, meaning I’m gluten intolerant; the protein in my favorite bready foods was making me ill. Dense white bagels fresh from the bakery and buttered pasta, main staples in my diet, were damaging the villi (finger-like projections) in my intestines, making them unable to properly digest foods and vitamins. Without healthy villi, I was becoming malnourished, regardless of the quantity of food eaten.

From what I’ve read, celiac disease affects possibly one in 133 people carrying an inherited gene. Celiac disease is a genetic disease, meaning it runs in families, usually of northern European descent and not thought to be prevalent in people of Chinese, Japanese, or African ancestry. It can be activated at any age and may be triggered after pregnancy, surgery, viral infection, or emotional upheaval. Symptoms may include: bloated abdomen, diarrhea or constipation, dermatitis, anemia, chronic fatigue, weakness, or bone loss, which is what prompted my doctor to test me. Unfortunate patients with gastric maladies are sometimes misdiagnosed as having irritable bowel syndrome or Crohn’s Disease. If you are gluten intolerant, the bottom line is you are damaging your intestines every time you eat gluten, even if no symptoms occur. When gluten is eliminated from your diet, you may start feeling better almost immediately; however, complete recovery may take several months to years. The small intestine will steadily heal and start absorbing the needed nutrients.

Want to get tested? Avoid the common mistake of putting yourself on a gluten-free diet before the blood test. When you go off gluten, your gut starts to heal, so your results may come back false-negative. I recommend using Enterolab www.enterolab.com to test your DNA. The test might seem expensive, but it’s reliable, and the lab sends both the physician and you the results and a detailed explanation. Who wants to give up eating wheat bread and pasta without conclusive proof?

            As far as I know, strict adherence to a gluten-free diet for a lifetime is the only treatment: the elimination of wheat, barley, rye, and cereals or breads containing these grains. A multitude of prepared foods contain traces of gluten, so check canned product labels, ask staff at deli counters for a list of ingredients, and grill restaurant staff. (No pun intended.) To avoid gluten, I prepare most of my meals at home. In our kitchen, I use my own gluten-free toaster and butter to avoid crumbs from my husband’s Italian bread that some days I can barely resist. Not to mention his saltine crackers, which I crave. But I’ve found several gluten-free crackers (Mary’s and Glutino) that are close seconds. My favorite gluten-free brown rice pasta is made by Tinkyada, and there are several other gluten-free varieties available. Gluten is found mainly in foods, but may also be in stamp and envelope adhesive, medicines, and vitamins.

Are you wondering what carbohydrates are left to consume? Corn and rice don’t contain gluten, which is good news. But if you’re like me you want to sink your teeth into something rich and doughier than a tortilla or a rice cake, like homemade baked goods. Finding gluten-free baking ingredients was a challenge for me. At the grocery store, with the help of staff, I found alternative flours: gluten-free quinoa, millet, rice, potato starch, amaranth, buckwheat, garbanzo, sorgum flours, and others. In Seattle, I shop at PCC, QFC, Whole Foods and Metropolitan Market. (Whole Foods makes delicious sandwich bread. Metropolitan Market has fewer gluten-free products, but carries a scrumptious flourless chocolate torte.) All four stores carry some products from Bob’s Red Mill, which produces gluten-free flours, gluten-free oats, and gluten-free cookie, cake, pancake, and whole grain bread mixes.

I get creative when baking at home. My favorite gluten free homemade quick-bread is made with organic canned pumpkin. I tweak the recipe each time I bake it, switching flours and using blue agave (yummy and has a low glycemic index) instead of sugar. To add interest and texture, I add cinnamon, nuts, or dried fruits. I also eat millet and quinoa grains (a good source of protein) cooked in boiling water and eaten warm for breakfast or cold, tossed with vinegar and oil. Millet is best when soaked ahead of time.

Bette Hagman, known as The Gluten-free Gourmet, wrote several outstanding cookbooks, and gluten-free recipes and information can be found on line at: www.csaceliacs.org  www.clubceliac.com/recipes.htm  www.gluten.net/recipes

            If you’ve been recently diagnosed with celiac disease, you now know what’s making you sick. A blessing, but you may feel overwhelmed, as I did, wondering how you’re going to cope. You may be mourning the loss of your favorite comfort foods and wondering if you’ll become a hermit, having to avoid all social gatherings that include food. What about your child’s birthday party? And what about taking communion at church? So many questions that will take time to untangle. My suggestion is to start off slowly, perhaps visiting the Web sites I gave above to gather more information. Ask the manager of your grocery store if it carries gluten-free items. If not, find another store or shop online. To locate gluten-free bakeries, Google: “gluten-free, bakery, and your city or area.” Once you’ve come to terms with this disease and committed to living gluten-free, you are well on your way to a healthier life. Congratulations.

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