WHEAT AND GLUTEN ALTERNATIVES

True coeliacs react genetically to gluten/gliadin, this used to be 1:2500 people. New research suggests 1:100 adults and 1:60 children, and 1:23 if it is diagnosed in your family. First degree relatives must always be tested. The tests in the UK only diagnose end stage disease so follow-up tests should be done. Other people display what is now termed as non-coeliac gluten sensitivity, or wheat sensitivity due to the genetically moderated wheat grains. Gluten/gliadin can damage the villi in the small intestine thus reducing the surface area of absorption for nutrients. Some people find that only wheat upsets them - they have wheat intolerance, whereas true coeliacs have to avoid every gluten grain to remain in good health. If they eat wheat/gluten they sustain damage to their long-term health. It take 5 years off wheat for the body to heal. Reactions to wheat may be a reaction to phytic acid, or xeno-oestrogenic pesticides or to natural phyto-oestrogenic hormones in the wheat. There may be a negative gluten test result but wheat may still make you bloated/distended tired and trigger abdominal pain in some people. It may be best to try to stay with a 'Stone age' or 'Paleolithic diet' if after a trial of one month exclusion if you find that the gluten grains upset you. Other people may be all right eating small amounts of WFGF oats. Most people are safe with rice, millet, buckwheat, quinoa, tapioca, arrowroot, teff and corn.

GLUTEN GRAINS:

Avoid these if you are ceoliac and have a gluten allergy: wheat, rye, oats, barley, spelt, bran, malt, triticale, kamut Old medieval grains of wheat are spelt bread, spelt pasta, einkorn and emmer which have a lower gluten content. Avoid all of these if you have Coeliac disease - a genetic response to gluten. This occurs in people who have a specific gene, found in peoples with ancestors from Nordic, Berbers, Ashkinazi Jews and Celtic peoples.

NB. Oats contain avenin, some people can accept, but the oats must be prepared away from wheat and state wheat/gluten free.

AVOID ALL WHEAT PRODUCTS FOR 28 DAYS OR AVOID ALL GLUTEN GRAINS

Avoid these if you have wheat intolerance; bread, pastry, cakes, biscuits, pasta, chocolate, sausages, some lemonades and yoghurts, and Seitan which is meat substitute gluten protein shaped as chops etc..

Look for items (even painkillers/antibiotics), containing possible hidden gluten or hidden wheat - the label may say - modified or gelatinised starch, dextrins, malto-dextrins, malt, wheat flour, wheat germ oil, wheat germ, wheat pectin, wheat glucose syrup, thickening, cous-cous, semolina, cereal filler, rusk, bran, soy sauce, lagers and beers, FU-dries wheat gluten, HPP-hydrolised plant protein, HVP-hydrolysed vegetable protein, MSG- monosodium glutamate, TPP-textured plant protein, TVP-textured vegetable protein. All of these may upset the gut if you are sensitive.

EDIBLE NON-GLUTEN GRAINS

Brown or white rice, corn (maize), buckwheat, millet, quinoa , amaranth, (very sensitive people may still react to rice or corn, buckwheat or millet as they still contain a form of gluten), Lentil or gram flour, tapioca, arrowroot, sago, chestnut, banana, chufa or tiger root an Egyptian tuber (to thicken sauces use cornflour or arrowroot). La. Pain des Fleurs organic chestnut crisp reads.Easy Bean Chickpea Crispbreads.

YOU MAY EAT:

100% Wheat/Gluten free Oat bread, Nairns oatcakes, porridge, oat Muesli. Freefrom range of wheatfree breads from Sainsburys, Asda, Morrissons, Tescos, M&S ranges - BE ASTUTE and check for an excess of food additives, colours, flavours, sugars and trans-fats - they must say wheat and gluten free! Some are gluten free but contain wheat!!! Breads, crackers, may be eaten in moderation, but vary grains! Cake and biscuits for treats only.

With candida albicans overgrowth, thrush, bloating/distention, avoid the breads containing yeast, try unleavened breads.

The following are free from gluten so are usually all right for coeliac people to eat:
ricecakes, brown or white rice, rice noodles, rice pasta, tamari sauce, corn tortilla and tacos, corn pasta, polenta, corn crispbreads, organic cornflour or arrowroot powder to thicken sauces lentil or gram flour products: popadoms, lentil pasta, onion bhajis,.

You may also like to try these:

• H&B bombay mix
• Waitrose Del 'Ugo fresh chickpea pasta
• G Free Ltd. Rice and quinoa breads, ciabatta, pitta breads. Phone 01404 47904 for nearby supplier. They did supply National Trust with some cakes.
• Doves Farm and M&S Gluten Free Plain white flour and bread flours, or mix your own preferred grains.
• Findlater Fine Foods, Superb Breads . 30H-E-Net Park, Linithgow Bridge, EH49 7SF www.findlater.co.uk Delicious rolls and pate.
• USA - Food for Life Wheat and gluten free Rice Breads (rice and almond; rice and pecan, red rice and China black rice) 1-800 797 5090 www.food-for-life.com
• BFree Foods Ltd, 10 Clyde Road Dublin 4, Ireland. www.bfreefoods.com do wheat/gluten free wraps and breads.
• Simply Organic Pure Pronto Vegetable dishes: Mixed Bean Chilli; Mediterranean Vegetable and Bean Casserole; Organic Lentil and Winter Vegetable Stew.
• TruFree or Prewets Biscuit ranges as an occasional treat.

NB. Beware of numerous food additives and colourings etc. Choose the plainest ingredients list

Michael Pollan states "If your grandmother did not cook with it as a food ingredient don't eat it". If you can't pronounce it avoid

Cook simple dishes from fresh when possible. Pastry Recipe: 3oz ground almonds, 3oz brown rice flour, 3oz organic butter. Mash together and press into a flan ring, Fill with tuna and sweetcorn, egg and soya milk and fresh chopped parsley. with onions, mushroom and grated cheese.

We have a nice pizza recipe for you here

Breton Pancakes Recipe: 1/2 cup fine cornmeal + 1/2 cup buckwheat flour + 1 beaten egg + 1 1/2 cups soya/rice milk pancakes which can be stuffed with sweet or savoury fillings and may be frozen)