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Gluten Free and Coeliac InfoGluten Free and Coeliac Info Page is under constructionFor info on the following topics just scroll down: What is Gluten? What is Coeliac (Celiac) Disease? Is gluten free the same as wheat free? As a coeliac - How can eat out safely? How do I shop for Gluten Free Food? So can you suggest alternative Gluten Free Foods and Ingredients? How do I cook/serve Gluten Free Meals that everyone can enjoy? How can I make Travelling Gluten Free Hassle Free? What is Gluten? Gluten is the protein found in Wheat Oats Barley and Rye and is the stretchy binding substance in flour that aids bread & cakes etc to set in the risen position and gives the texture - the stronger the flour the higher the gluten content. Some Coeliacs can tolerate oats. What is Coeliac (Celiac) Disease? An estimated 1 in 100 people suffer from Coeliace Disease with around 10000 new cases being diagnosed every year. When a person with Coeliac Disease eats food containing gluten, damage occurs to the lining of the small intestine, and this can prevent the absorption of nutrients into the bloodstream. This cause diarrhoea and IBS symptoms (bloating, diarrhoea, nausea, wind, tiredness and constipation) leading to weight loss, retarded growth, anaemia, bone disease - even malnutrition and possibly cancer if left unmanaged. Other symptoms include mouth ulcers, headaches, hair loss, skin problems, depression, infertility, recurrent miscarriages and joint/bone pain. Indications are that it can be inherited. Symptoms in babies often appear at weaning but can be missed or misdiagnosed so if you have coeliac disease in your family and a baby crying a lot (but then don't they all?!) and is showing signs of gastro-intestinal or skin problems it may be worth asking your GP to investigate whether gluten could be the cause. There is a school of thought that people with thyroid problems, ulcerative colitis, Type 1 diabetes or epilepsy can also be more prone to coeliac disease. What is even more worrying is that many people with coeliac disease are undiagnosed so are unaware, especaily as the severity of the reaction can vary from very mild to severe. Many live with discomfort or illness but have not made the connection. If you suspect you have Coeliac Disease talk to your GP but do not to eliminate all gluten from your diet as accurate sensitivity testing depends on gluten being in your system for the six weeks prior to testing to avoid a false negative result. You can request a blood tests which can give an indication of coeliac disease. However a negative result is not conclusive so the only way to be absolutely certain is to have an intestinal biopsy . This involves an oral endoscopy to check the small intestine for damage and abnormalities. This can be carried out under sedation and local anaesthetic so should not be delayed if you suspect gluten sensitivity. Is gluten free the same as wheat free? Just as gluten free foods can still contain wheat products and deritives, wheat free food is not always safe for coeliacs as although it will not contain any wheat gluten it may contain gluten from other grains such as barley rye and oats. Coeliac or Celiac disease is gluten intolerance/sensitivity. Not to be confused with wheat intolerance, Coeliac Disease is not actually an allergy but an incurable auto-immune disease, triggered by gluten. The body's immune system produces antibodies which attack its own tissue. Therefore the type of reaction differs from a wheat allergy/intolerance and doesn't normally cause anaphylactic shock. As a coeliac - How can eat out safely? Invest some time in talking to any eateries you think you may want to use regularly, before you go and sound them out. Your initial conversation will speak volumes about their knowledge and interest in meeting your needs. This is essential as even if they are not up to speed if they are keen to learn - educate and work with them. Just pitching up and demanding gluten free food is not only running the risk of putting your health at risk, but it is just not fair to put a busy establishment on the spot. (OK in an ideal world it wouldn't be an issue but until we have done our bit to change things we have to accept!) Handled in a friendly manner many can be nurtured and encouraged into providing just what you need - if you just give them some guidance and patience.... Ask if they cook their sauces and meals themselves or if they buy in. If they cook from scratch they are more likely to be serious about what they do and be open to an informed discussion. Canteens and pubs etc are more likely to buy in more ready made componants which is not a problem as long as they are happy to check the ingredients list for you or allow you to look yourself. Yep it's a faff and takes away the spontaneity somewhat but better that than being ill or having an embarrassing public debate at the table or being ill afterwards. Go through the menu in advance and put in your order a day or so before you go. To avoid constant repetition it may be worth building up a fact sheet and standard email to send to eateries in advance telling them you will call them in a couple of days to chat about it. Suggest they keep it on the wall as a reference for your future visits and to help them with other coeliac customers Give a huge thank you and encouragement to any restaurants, hotels, b&bs, canteen, pubs, takeaways, cafe's, sandwich bars, chippies etc who make an effort and listen.... and post them on to Rave and Praise (But if they are rude or unhelpful or cheat and make you ill snitch on them and post on Name and Shame! Takeaways These can present a challenge as the nature of beast often means that the frontline staff are casuals who are not necessarily food experts or wordly wise! Sandwich Bars - most don't seem to have heard of gluten free bread (which freezes well) or dry pasta - so tell them.....repeatedly! You could make your point by providing your own bread and asking to buy the filling only at a discount. If going to a Fish and Chip shop - ensure your food is not cooked in the same oil as battered items this can be enough to cause symptoms. Avoid burgers and sausages (or you could try asking if they have gluten free....Good Luck!) Avoid breaded chicken and ensure anything else you order has not been cross contaminated Pizza takeaways still haven''t cottoned on to the fact that gluten free pizza bases are widely available - so join theSpecialDD crusade and inform them!!!! Chinese - ask ask ask! Some are great and are happy to oblige - others just need nagging.... Indian/Curry - Hurrah !!! Poppadoms are normally made with gram flour but double check. As many dishes are cooked to order ask for no wheat flour - the better establishments don't need to use it anyway. Thai - The best bet as they are normally really helpfull and are well used to using rice flour and rice noodles Restaurants Appy the same consideration as for takeaways. Pizza and Pasta Bars - again why they are so slow on the uptake who knows?! If they ask you to bring your own pasta or pizza base don't - if they are not geared up for gluten free the chances are that there is gluten in the sauces etc. They often don't even give a discount when you take your own either - Outrageous! Best to stick to estblishments who are professional enough to cater for you properly. Expensive is not always the most allergy friendly. Unfortunately it is not safe to assume that reputation means knowledge of special dietary requirements. Call ahead and speak to the chef and talk through the options to ensure you don't end up paying for an expensive meal you can't eat. Again Thai restaurants come high in the league tables for intolerant foodies. Mexican is a good choice too - but make sure you check they have gluten free corn tortillas and nachos. Japanese restaurants seem to cater well for gluten free too but again give them some notice, Ask french restaurants to use an alternative to wheat flour if making a roux, Dinner Parties These can be tricky. Major embarrassment potential if not handled positively! It is important that you communicate with the cook well in advance - even offer to help if you feel your host is worried or nervous. Be resolute and explain that this is not a food fad but a potentially serious illness and give some suggestions. Check out the menu - it may only need slight find tuning and you are the best qualified to suggest how to adapt it to your needs. How do I shop for Gluten Free Food? It is so easy to eat something containing gluten by mistake - wheat and gluten containing ingredents are thoughtlessly dolloped into the majority of processed food as it is cheap and easy. To avoid this trap it is important to read the labels carefully - a bore initially, but once you identify the products that are safe you can stick to them (however still check from time to time as sometimes when the manufacturers bring out 'improved' versions the ingredients can change....) Try to buy fresh food from local or specialist/ethical sources and get to know the producers for peace of mind and convenience Items to watch out for and avoid are the processed foods in which fillers, thickeners and binding ingredients are hidden so take care when buying anythng coated in breadcrumbs or batter (fish, escalopes etc), anthing with dusting on the surface, sausages (incl chorizo etc) , beefburgers and all processed meats, soups, gravy/sauces/cooking sauces (ready made and mixes), ground spices, preserves, ready meals, sweets and confectionery, chewing gum, spreads, desserts, crisps and savoury snacks. Some manufacturerers even meddle with frozen chips and roast potatoes! Don't be lulled into a false sense of security by 'Wheat Free' labelling - Wheat-free products may contain other cereals, such as rye or barley, so these might not be suitable for someone with coeliac disease Adjustments may be needed to your drinking habits too - some alcoholic drinks such as beer, lager , whisky and barley wine are made from barley On the non alcoholic front, barley fruit drinks (like lemon barley water) plus malted drinks, oat based milks and substitute coffee creamers need to be avoided. When Good is Bad... Vitamins and medicines aren't always good for you - check the labels for gluten ingredients, Remind your GP if he is writing a prescription to ensure your medication is gluten free. Check with the pharmacist if there is any uncertainty. Other weird (and not so wonderful) ways of ingesting gluten ... Stamp and envelope adhesive can contain gluten so avoid licking (at last a positive - who enjoys that taste?!) Lipstick and lip salve (better check your favourite lippy colours are g/f before you reapply!) Other Makeup & cosmetics Toothpaste and mouthwash Sun creams Some detergents Cross contamination from cooking utensils, serving spoons, pots and appliances (eg toasters, sandwich makers etc) and re-used cooking oils Labelling and ingredents to avoid:
In November 2005, food labelling rules were implemented (2003/89EC) requiring pre-packed food sold in the UK and the EU to be clearly labelled to show any gluten or wheat ingredients it contains. However some still slip throught the loop, (european gourmet ingredients for some reason seem to be consitent offenders so if in doubt leave them on the shelf!). Unpacked foods are a bit more of a lottery but The Food Standards Agency introduced new guidelines to the Food Industry regarding Food Allergies (see the News And Info section of the Resouces area of this site for more info) The more allergy friendly producers have an 'Allergy Advice' section on the packaging, so look out the the gluten free varieties. As well as the above check the list of ingredients/ recipe for the following hidden enemies in disguise . Abyssinian Hard, Avena, Baking Soda/Powder (check) Gelatinised starch, Hordeum vulgare, bran, bulgar,Caramel Colour (some contain gluten), cereal extract, cereal binding, couscous, croutons, cracker meal, duram, durum, einkorn, farina, filler, Fu, graham flour, germ, hydrolised starch, Hydrolised Plant Protein (HPP) Hyrolised Vegetable Protein (HVP) hordeum, jobs tears, kamut, malt vinegar malt, matzo, modified food starch, oat flour, pearl barley, Starch Hydrolysates, tabouleh, So can you suggest alternative Gluten Free Foods and Ingredients? Flours: Rice Flour, Teff Flour, Tapiaca Flour, Corn or Maize Flour, Polenta, Millet, Gram Flour (from chickpeas), Potato flour, Sago Flour, Arrowroot, Buckwheat (A misnomer -itls a relative of rhubarb!) Binders for Baking cakes and bread etc: Xantham Gum, Guar Gum, Grated Apple, Pectin Powder,Eggs, Methyl Cellulose(use with care as it is an effective laxitive!) All fresh fruit and veg. Potatoes, Yams, Sweetcorn, Bananas are carb rich and Avocados, root vegetables and aubergines are healthy, satisfying options Cheese Fresh is fine but check the labelling for added gluten Replacement Carbs: Rice, Potatoes, Corn/Millet/Vegetable Pasta, Free From bread and pizza bases, bread crumbs, cakes and biscuits. Meat Use meat joints or cuts only. Processed meats contain fillers (& worse!) - these are often wheat based and so not safe for coeliacs. Breadcrumbed ham is a No No! However do not despair Artisan producers are creating some absolutely gorgeous gluten/wheat/rubbish free sausages, burgers etc and are a million times lovlier than the original. How do I cook/serve Gluten Free Meals that everyone can enjoy? Avoid processed foods and sauces and make recipes and gravy from scratch Avoid wheat pasta, bread and flour Use alternative flours (see above) instead of wheat Use 'free from' alternatives for staple ingredients (see above) Use pure oils or butter to cook with Explore this site and farmers markets for innovative tasty safe ready to eat foods and gourmet ingredients Delicious Dessert short cuts: Just substute wheat flour with rice flour in crumbles and pancakes Use Xantham Gum to make pastry more robust Try gluten free biscuits and cakes in trifles and on charlottes etc Main Course short cuts: Use natural food flavourings with no additives such as the DW range Make signature gravy and sauces adding cartoned vegetable juices, dried wild mushroom and sun dried tomato stock, yeast extract, free from soya sauce, naturally flavoured or balsamic vinegar, or even free from stock mixes to the meat juices and vegetable stock if needed. How can I make Travelling Gluten Free Hassle Free? Flying Check your airline offers gluten-free meals, if so they normally need at least 24 - 96 hours advance notifaction so bear this in mind if it is a last minute booking . Ensure your requirements are recorded at the time of booking and that it is shown on the details of your eticket under your PNR (booking reference) if you have one. It is always a good mover to reconfirm within 96 hours of departure. Make sure you take some gluten free snacks just in case! General Also cobble together some stock 'get me out of gluten free misunderstandings' phrases in the local language to reel out when needed. (Impress your travel companions by practicing them to word perfection before you go!)It could ease the hassle factor considerable to devise a translation card to carry with you with details of what foods you can safely eat in the language of the country or countries you are visiting. Find Gluten Free Food and related Products, Services, Restaurants., Hotels, Eateries, Info News, Publications, Therapists, Events, Courses and Charities etc |
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