What is Gluten?

Gluten is a protein that is found in wheat, rye and barley. Although oats do not contain gluten, it is best to avoid this as well due to the possible cross contamination during the growing, harvesting or processing stages.

What is a gluten intolerance?

A gluten intolerance is the extreme sensitivity towards gluten in the digestive system which will mimic the signs and symptoms of a true allergy and at the most cause lot of discomfort. As this is only an intolerance it is possible to reintroduce gluten containing foods back into the diet after a period of time unlike Celiac Disease, however this should be done under the supervision of a health care professional. 

Signs and Symptoms of a Gluten Intolerance

The severity of symptoms can vary from person to person therefore it is always best to consult your doctor if you suspect that you may be gluten intolerant. Some signs and symptoms can include: 

Short Term

• Bloating
• Abdominal pain and discomfort
• Severe headaches and migraines
• Joint pain

• Unexplained weight gain
• Fatigue
• Moodiness and depression

What is Celiac Disease?

Celiac Disease is when the immune system identifies gluten as an invasive and foreign substance in your body and tries to fight off – this is known as a true allergy. The gluten damages the wall of the small intestine which can cause malabsorption and malnutrition therefore foods that contain gluten should be completely avoided.

Food variants that contain Gluten should be avoided:

Wheat – flour (all purpose, cake, whole wheat, self-raising), bread, rolls, biscuits, pasta, cakes, pastries, soup powders and thickeners, ready-made sauces, premixes, breakfast cereals and porridge, processed meats, crumbed fish and chicken.

Rye – rye flour, rye bread, breakfast cereals and porridge, pasta.

Barley – beer, malt, whisky, coffee substitutes and sweeteners such as fructan.

Oats – muesli and other breakfast cereals, bread, innovative yoghurts, biscuits and crackers, oat flour, oat bran. 

**REMEMBER to always read labels and look out for industry classifications such as Wheat Starch; Natural and Artificial Flavorings; Seasonings; Hydrolyzed Vegetable Protein (HVP); Emulsifiers; Textured Vegetable Proteins (TVP); Stabilizers; Hydrolyzed Plant Protein (HPP); Starch; Cereal Extracts; Caramel Coloring; Dextrins.

Gluten Free Grains and Starches:

These foods do not contain the gluten proteins that are found in wheat, rye, barley and oats in certain cases. Products made from these starches and grains can be found in select stores usually in a dedicated health section or you can find them in a health shop. Gluten free flours will ensure that someone suffering from a gluten intolerance or allergy can still enjoy baked goodies, sauces, snacks and custard based desserts.

Maize – corn flour/ starch, mealie meal porridge, popcorn, some chips and biscuits.

Buckwheat – cooked as is (similar to rice), flour, gluten free biscuits and snacks

Millet – flour

Rice – flour, boiled as is for stews and accompaniments 

Sorghum – flour, popcorn, puffed cereal and syrup. 

Tapioca – pearls (used to thicken sauces, gravies and custards)

Potato – baked, fried or roasted as a side and flour.

Almond – flour

Have a look at some of our Gluten Free Recipes below, but just remember to substitute any gluten containing accompaniments with a gluten free option as mentioned above.

Seafood and Pepperdew Salad
Pork Chops with Parsely Gremolata and Roasted Fennel
Greek Butterbean Casserole