Surviving Celiac – one crumb at a time. Welcome to the world of celiac disease, where one bread crumb can turn your day around, faster than after your children visiting grannies sweet draw. What is celiac disease, how can we better manage it and what diet tips can we follow?
Celiac disease, sometimes called celiac sprue or gluten-sensitive enteropathy, is an autoimmune disease, whereby the immune system attacks the small intestine causing damage and inflammation in reaction to ingesting gluten, a protein found in wheat, barley, and rye. Celiac disease and gluten intolerance are frequently mistaken for one another, despite being distinct conditions with very different underlying mechanisms. Gluten intolerance displays very similar symptoms, however it is not an immune response and does not cause as severe damage to the small intestine.
When the body’s immune system overreacts to gluten in food, the reaction damages the tiny, hairlike projections (villi) that line the small intestine. Villi absorb vitamins, minerals, and other nutrients from the food you eat. If your villi are damaged, you can’t get enough nutrients, no matter how much you eat.
The symptoms can range from:
- extreme abdominal pain
- weight loss
- diarrhoea
- painful bloating
- fatigue
Left untreated, celiac disease can cause severe damage to the small intestine, leading to malnutrition, anaemia, growth issues in children, and bone disease.
Treatment:
Celiac disease is currently still incurable, however you can lead a vibrant, happy life by following the sole treatment of a lifelong gluten-free dietary intake.
Gluten-free diet:
Besides the most common culprits of foods containing gluten like bread, pasta, cereals, baked and prepared foods there are some unusual suspects such as sauces, spices, beer, gravies and bastings/crumbed products . It’s also important to note that with celiac disease, even the smallest cross-contamination is enough to cause symptoms and a flare-up, so ensuring you read the label is incredibly important. Be sure to look under labels under “Allergens” for a gluten free statement as this will indicate there is less than 20 ppm gluten in the product.
You can safely enjoy a variety of foods that are naturally gluten-free, including fresh vegetables, unbattered proteins, plain tofu, and nuts. Here’s a quick guide:
- Fruits and Veg: All fresh vegetables
- Protein: All unbattered protein, legumes, beans, plain tofu, plain soy
- Dairy: Plain milk and yogurt products
- Fats: Nuts, seeds, avocado, butter, oils
- Carbohydrates: Polenta, rice, maize, corn, quinoa, millet, flax, rice flour, gluten-free muesli, popcorn
Some foods require extra caution. Be aware of crumbed or battered vegetables, proteins, and certain dairy products. Here’s what to watch out for:
- Fruits and Veg: Crumbed vegetables or those made with contaminated sauces
- Protein: Battered proteins, crumbed proteins, some sausages, sushi with soy sauce
- Dairy: Milk and yogurt products with muesli or contaminated cereals
- Fats: Crumbed or battered fats and seeds
- Carbohydrates: Cereals, couscous, pasta, bulgur wheat, barley, orzo, rye, muffins, pastry, pizza, biscuits, pretzels, crackers
Preventing cross-contamination is key to managing celiac disease. Some practical tips are:
- Separate Toasters and Pans: Use dedicated kitchen tools for gluten-free foods.
- Color-Coding: Designate specific cutting boards for gluten-free prep.
- Separate Oil: Never reuse oil from gluten-containing foods.
- Dining Out: Always ask how your food is prepared to ensure it’s safe.
Vitamins and minerals can help
It’s important to monitor your nutrient intake carefully. Current guidelines recommend a gluten free diet with regular nutritional assessments and consultations with a healthcare provider as well as supplementation if deficiencies occur. Your doctor or dietitian might recommend that you take a combination of the following:
- Vitamin B-12
- Vitamin D
- Vitamin K
- Zinc
You can find all of these supplements in our online store – https://sallyanncreed.co.za/shop
We’re here to support you on your gluten-free journey. If you have any questions about our product allergen lists or need suggestions, please reach out. We’re happy to help!
References:
ljada B, Zohni A, El-Matary W. The Gluten-Free Diet for Celiac Disease and Beyond. Nutrients. 2021; 13(11):3993. https://doi.org/10.3390/nu13113993
McDermid JM, Almond MA, Roberts KM, Germer EM, Geller MG, Taylor TA, Sinley RC, Handu D. Celiac Disease: An Academy of Nutrition and Dietetics Evidence-Based Nutrition Practice Guideline. J Acad Nutr Diet.2023;123(12):1793-1807.e4. doi:10.1016/j.jand.2023.07.018.
Rondanelli M, Faliva MA, Gasparri C, et al. Micronutrients Dietary Supplementation Advices for Celiac Patients on Long-Term Gluten-Free Diet with Good Compliance: A Review. Medicina (Kaunas). 2019;55(7):337. Published 2019 Jul 3. doi:10.3390/medicina55070337
