Page 18 THE VILLADOM TIMES III • December 11, 2013 A brief explanation of the gluten-free diet Dietary fads come and go, but the gluten-free movement is one nutritional trend that seems to have staying power. The gluten-free diet was once largely exclusive to sufferers of Celiac disease, a condition that damages the lining of the small intes- tine, preventing it from absorbing parts of food the body needs to stay healthy. That damage is the byproduct of the body’s reac- tion to gluten, a term used to describe pro- teins found in specific grains. While the gluten-free diet remains a necessity for those who cannot tolerate gluten, nowadays even non-sufferers are embracing the gluten-free diet for a variety of reasons. One such reason is non-Celiac gluten sensitivity, or NCGS. Though NCGS is not as severe as Celiac disease, research has suggested that a gluten-free diet can relieve NCGS symptoms, which include abdominal pain and headaches. Allergies are another reason some people may opt for a gluten-free diet. Unlike Celiac disease or NCGS, both of which are digestive system responses to gluten, wheat allergy is an immune-system response and, like other allergies, can be outgrown. However, until a wheat allergy is outgrown, it is best to avoid foods, includ- ing those with gluten, that might trigger an allergic reaction. While a gluten-free diet is a necessity for people with Celiac disease, NCGS, or wheat allergies, according to Michell Nacouzi, MD, a primary care physician at Duke Primary Care Brier Creek, it may provide little health benefit to those with- out such conditions. That doesn’t mean the popularity of the gluten-free diet is about to wane, though. Those without a preexist- ing medical condition who are considering a gluten-free diet should know a few things about this diet before making such a drastic change. Gluten-free is not easy. Unlike eliminat- ing sugary soft drinks or cutting back on fried foods, going cold turkey on gluten can be very difficult. Many people who adopt a gluten-free diet find it extremely chal- lenging, as gluten proteins can be found in additives, making something as seemingly simple as reading labels a lot trickier than it looks. Though labels may not list gluten among a product’s ingredients, people must be aware of all additives that contain gluten proteins in order to avoid gluten entirely. Although supermarkets are stocking more gluten-free products, shopping for gro- ceries while on a gluten-free diet can be tedious. Certain foods and drinks must be avoided. Though people considering a gluten-free diet are aware that such a diet requires some sacrifices, they may not know which foods and beverages they will need to avoid until they have instituted the diet. For example, a gluten-free diet excludes any beverages that contain barley, such as beer. Though many gluten-free beers are now on the market, beer aficio- nados may find such alternatives cannot compare to the real thing. Rye and wheat products also must be avoided, and these include products whose labels list bulgur, durum flour, farina, graham flour, kamut, semolina, and spelt among their ingredi- ents. Though there are now many gluten- free foods on the market, unless labels say gluten-free, the following are a handful of products that should be avoided: • Breads • Cakes and pies • Cereals • Croutons • French fries • Pastas • Salad dressings • Soy sauce • Soups Many doctors also recommend that those on a gluten-free diet avoid oats, as they can easily be contaminated with wheat during the growing and processing stages of production. Be mindful of the dangers of cross-con- tamination. Cross-contamination can occur during the manufacturing process when gluten-free foods come into contain with foods that contain gluten. Manufacturers typically include the phrase “may contain” on labels as a warning to consumers look- ing to avoid gluten and other ingredients. When labels include this phrase, there is a strong chance that cross-contamination has occurred, and such products should be avoided by those on gluten-free diets. Cross-contamination also can occur when gluten-free foods are prepared on the same surfaces as foods containing gluten. For example, toasting gluten-free bread in the same toaster as regular bread can easily lead to contamination. Preventing cross-contamination can be a difficult task, and that difficulty merits consideration by people who want to adopt a gluten-free diet. A gluten-free diet may lead to a vitamin and nutrient deficiency. Grains are often rich in vitamins, and avoiding grains as part of a gluten-free diet can deprive people of these vitamins, weakening their bodies as a result. When adopting a gluten-free diet, speak with a dietitian to ensure your diet has enough iron, calcium, fiber, thia- min, riboflavin, niacin, and folate. If the diet is lacking, it will be necessary to make adjustments.