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Wheat Allergy and Intolerance InfoFor info on the following topics just scroll down:What is Wheat Allergy/Intolerance? What's the difference between food allergy and intolerance? How can eat out 'wheat free' safely? How do I shop for Wheat Free Food? So can you suggest alternative Wheat Free Foods and Ingredients? How do I cook/serve Wheat Free Meals that everyone can enjoy? How can I make travelling Wheat Free - Hassle Free What is Wheat Allergy or Intolerance? Wheat allergy or intolerance can spark off a range symptoms that range from mild to severe and which vary from person to person. The difficulty is identifying what foods you are reacting to. With food intolerance the symtoms can occur anything up to 10 days after exposure which is why so many people who are intolerant to wheat have not yet made the connection. So many of us live day to day feeling uncomfortable maybe bloated, tired, with regular headaches, some IBS symptoms such as constipation and diarrhoea for years and never discovering why. Western diets include huge amounts of wheat - cereal/toast for breakfast, sandwich for lunch, pasta in the evening is not unusual. Together with all the wheat based additives hidden away in the most unlikely foods it is no wonder the human body is often overloaded with it and why wheat intolerance/allergy is becoming increasingly common. It is estimated that an incredible 1 in 3 people are wheat intolerant but as so many are as yet undiagnosed this cannot be confirmed. The good news is that in some cases, eliminating wheat from your diet for a while and reintroducing it again slowly can allow the body time to adjust and can make it possible to return to eating your favourite wheat products again in moderation (best not to go overboard on a massive wheatfeast to celebrate though!) Some people feel better immediately for eliminating wheat but for the majority it can take a while - sometimes up to six weeks to really appreciate the benefits.,,but when you do your wonder how you coped with feeling so out of sorts (accepting it as 'normal' ) for so long. If you are watching your weight there's an added bonus as it is amazing how cutting out/down the wheat can help. If you are not ensure you subsitute rice, potatoes and wheat free pastas and breads & carbs. Sometimes it is not wheat itself that out bodies are reacting to but the additives involved in the overprocessing the flour goes through and just switching to purer forms such as spelt or organic flour can work wonders. People with Autism have been shown in trials to benefit from a wheat free diet. How is wheat allergy/intolerance different to Coeliac Disease? An estimated 1 in 100 people suffer from Coeliac Disease alone, with around 10,000 new cases being diagnosed every year. (See the separate section dedicated to gluten free and coeliac disease). Another significant sector or the population do not have a problem with oats, barley or rye, but cannot tolerate wheat. Coeliac or Celiac disease is an an incurable autoimmune disease and not actually an allergy although it is triggered by gluten. Therefore the type of reaction a coeliac experiences differs from a food allergy/intolerance and doesn't normally cause anaphylactic shock. Dermatitis herpetiformis is also an auto immune reaction triggered by gluten but differs in that it manifests itself as a skin condition. Coeliac disease left undiagnosed or if the sufferer continues to consume gluten then long term damage and health problems can occur whereas this has not been proven to be the case with milder wheat allergy or intolerance, although obviously severe allergy is life threatening. For this reason it is always advisable to be tested for coeliac disease if you have are worried that you may be reacting to grains other than wheat. If you suspect you have Coeliac Disease talk to your GP and do not 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. Just as wheat free foods can still contain gluten in other grains, gluten free food is not always safe for people who are intolerant to wheat as although it will not contain any of the wheat protein (gluten) it may contain other wheat by products. If you feel tired or bloated after eating bread or pasta, it's reason enough to try eliminating wheat from your diet for a period of time to see if it makes a positive difference. Ensure you continue to eat a balanced diet incorperating other grains and sources of starch and integral vitamins and minerals. If after 6 weeks you are still getting symptoms go back to eating normally including wheat and talk to your GP about a test for coeliac disease. As identifying the food allergen is by trial and error and elimination unless you take a food sensitivity test, it is always wise to keep an open mind to the possibility of a different or additional food allergy/intolerance. For instance if you are a big cake eater you may be reacting to the eggs as well as or instead of the wheat. It i s also fairly common for someone who is wheat intolerant to also have a problem with dairy products too. What's the difference between food allergy and intolerance? An allergy can vary from mild to full anaphylactic shock depending on your level of sensitivity. It can be caused by eating, inhaling, or coming into contact with the skin or lining of the nose, throat or mouth. It can also occur if something you are sensitive to is injected. An allergic reaction will normally manifest itself very quickly and will occur every time you are exposed to the allergen so it is easier to identify as the cause than it is with an intolerance. The type of reation also differs from person to person. Symtoms can vary from mild headache, abdominal discomfort with constipation or diarrhoea and skin rashes to severe IBS type symtoms, vomiting, hives, eczema, or swelling. Swelling of the mouth, face and tongue, rash and shortness of breath and drop in blood pressure are all indicative of analphylaxis and demands immediate emergency assistance How can eat out 'wheat free' safely? Invest some time in talking to any eateries you think you may want to use and sound them out before you go . 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. You will be helping them to cater for others more easily so it's a two way thing. Just pitching up and demanding wheat free food is not only risking your health, 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 the world 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! 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 for future reference to help them next time and with other wheat intolerant 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 best 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 wheat free the chances are that there may be wheat in the sauces etc. Some 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 wheat free pure corn tortillas and nachos. Japanese restaurants seem to cater well for wheat 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 fine tuning and you are the best qualified to suggest how to adapt it to your needs. How do I shop for Wheat Free Food? It is so easy to eat something containing wheat by mistake - wheat based 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, chewing gum and confectionery, spreads, desserts,ready made dressings, 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 'Gluten Free' labelling - Gluten-free products may contain other wheat derivitives. Adjustments may be needed to your drinking habits too - some alcoholic drinks such as beer, lager and whisky involve wheat in the brewing process. When Good is Bad... Vitamins and medicines aren't always good for you - check the labels for wheat 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 absoring wheat ... 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 wheat free before you reapply!) Other Makeup & cosmetics Toothpaste and mouthwash Sun creams Some detergents Cross contamination from cooking utensils, 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 wheat 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,cereal extract, cereal binding, couscous, croutons, cracker meal, durum, einkorn, farina, filler, Fu, graham flour, germ, hydrolised starch, Hydrolised Plant Protein (HPP) Hyrolised Vegetable Protein (HVP) hordeum, jobs tears, kamut, matzo, modified food starch, Starch Hydrolysates, tabouleh, So can you suggest alternative Wheat 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 -it's 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. To supplement your carbohydrate intake with 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 wheat Replacement Carbs: Rice, Potatoes, Corn/Millet/Vegetable Pasta, Free From: bread, pizza bases, tortilas,tacos, 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. 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 nicer than the original. How do I cook/serve Wheat Free Meals that everyone can enjoy? Avoid processed foods and sauces and make recipes,sauces 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 made' 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 by adding cartoned vegetable juice, dried wild mushroom and sun dried tomato stock, yeast extract, free from soya sauce, naturally flavoured vinegars or balsamic, or even free from stock mixes to your meat juices and vegetable stocks if needed. How can I make Travelling Wheat Free - Hassle Free? Flying Check your airline offers wheat-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 wheat free prison' 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 considerably 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. Click here to find Wheat Free Foods, Eateries, Recipes, Shops, Services, Products, Events, etc |
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