By KAREN INGE, leading Australian Dietitian & Nutritionist

Today, the idea of a gluten free diet is not so uncommon.  Chances are you’ve seen gluten free products on the grocery shelf or know a friend or family member who no longer ‘goes with the grain’.  But what are the nutrition considerations when planning a gluten free diet?

Why do some people need a gluten free diet?

In some people gluten, the protein portion of wheat, rye, barley, triticale and oats, reacts with the small bowel lining.  The lining becomes inflamed, damaged and flattened.  This results in a loss of effective absorption surface area of the villi (finger-like projections) and malabsorption of nutrients from food.   Symptoms can be varied and include fatigue, abdominal cramping and other gastro symptoms, along with weight loss.  

After diagnosis by a gastroenterologist, people with permanent gluten intolerances can remain free of symptoms, minimise their risk of complications and lead a normal life by following a strict gluten free diet for life. 

What is the basis of a gluten free diet?

Gluten is a protein found in wheat, rye, barley, triticale and oats (but not rice or corn), and all the foods made from these grains. Wheat and wheat products are used in a surprising number of processed foods, but luckily the range of gluten free foods has increased in recent years. There are strict food labelling regulations for gluten in food so you can readily identify which foods to avoid.

Find out more about what foods are on the menu, great tips and recipe ideas in the Lifestyle article.

What foods should I look out for?

It’s easy to avoid the obvious sources of gluten and find alternatives to switch in your diet.  The range of gluten free breads, pastas, cake mixtures, biscuits and flours is growing by the day.  However you need to be vigilant in the supermarket and carefully read labels to look for hidden gluten containing ingredients. 

Look out especially for gluten in:

• Sausages & processed meats
• Sauces and mayonnaise
• Canned soups
• Baking and custard powders
• Icing sugar mixture
• Stock cubes
• Some yoghourts which contain thickeners or gelatines may contain gluten - but all Jalna Yoghourts and drinks are gluten free
• Chocolate and other confectionary

What are some tips when planning a gluten free diet?

There are plenty of tricks to finding alternatives to gluten containing foods.  Like using gluten free Jalna Yoghourts with fresh herbs as a basis for sauces and marinades. 

If you’re modifying one of your all time favourite or traditional recipes a little practice makes perfect.  Some items like gluten free flours do not have the same baking performances and may require a couple of goes before you get it right. 

If you’re catering for family or friends on a gluten free diet, a great book to get you started that covers gluten, lactose and fructose free recipes is Irresistibles for the Irritable, by dietitian Sue Shepherd.  Sue has also assessed the recipes and offered modifications in Tobie Puttock’s book, Daily Italian. 

You may also like to shop online at anyone of the gluten free stores and join the Coeliac Society for advice and up to date supermarket listings.

Is a gluten free diet healthy?

With an emphasis on nutritious whole foods like fruit, vegetables, yoghourts (all the Jalna Yoghourts and Yoghourt On The Go and Vitalize contain no gluten), lean meats, fish and legumes – the gluten free diet is an incredibly healthy diet. 

People with permanent gluten intolerances just need to make sure they go for plenty of food variety and ensure adequate fibre intake from legumes, fruit and vegetables as gluten free breads and cereals are low fibre foods.  Most people will be referred to an Accredited Practising Dietitian (APD) for personal dietary advice. 

In fact, many people find that after the initial learning process, the changes they make to incorporate a gluten free diet become part of a lifestyle makeover and a major boost to their well-being. 

For further information: www.coeliac.org.au

Find an APD in your area at: www.daa.asn.au