Not a day goes by without media coverage of the "gluten-free diet" in recent months. Whether for health reasons, out of conviction or simply to feel better, thousands of people opt for this lifestyle every day. Yet, both at home and outdoors, it is a real challenge every day. Even though supermarkets and restaurants are increasingly adapting to their new clientele, the choice sometimes remains limited. Let's go back to the basics to understand gluten intolerance and learn how to live well with this diet!
WHAT'S GLUTEN?
The term "gluten" comes from Latin and means "glue", "glue", "gum". As its name suggests, gluten has the property of giving viscosity and elasticity to products, especially bakery products. This term is now used for all prolamines in bread cereals such as wheat (gliadin), rye (secalin) and barley (hordein).
It is therefore this "glue" which seems to be less and less well tolerated by gluten-sensitive people and which comes into play in the autoimmune reaction of celiac disease
HOW DO YOU KNOW IF YOU'RE INTOLERANT?
For some, we would all be more or less gluten intolerant. The primary culprit would be wheat. Indeed, it arrived late in the human diet (less than 10,000 years ago), so the human body would not have had the time, in terms of evolution, to adapt to be able to digest it.
However, a real intolerance or worse, an allergy, causes real disorders: gastrointestinal symptoms, general fatigue, behavioural problems, skin problems, joint pain, headaches, menstrual disorders in women, late puberty in teenagers... This list is obviously not exhaustive.
If you have any doubt, in France and in all French-speaking countries there is only one protocol recognised and recommended by the High Authority of Health (HAS) to diagnose celiac disease. It consists of a blood sample (serological test) and an endoscopic intestinal biopsy.
OWHERE'S THE GLUTEN?
Unfortunately, gluten is hiding all over the place. So we have to be careful. All everyday consumer products that contain wheat flour such as bread, pastries, cookies, pasta, cereal bars, cakes, crackers, etc. should be avoided. Gluten is also found in most prepared foods. It also hides under various unsuspected names such as malt, hydrolyzed vegetable proteins, modified starch or in certain food additives. So be very wary of fruit yoghurts, ice cream, stock cubes, prepared sauces, canned meats, vacuum-packed ham, tomato sauces, sausages and even beer and liquorice! Yes, it's true, it seems a bit complicated...The only solution is to get to know the authorized and prohibited products and above all to master the art of reading labels!
HOW TO LIVE A GLUTEN-FREE DIET?
AT HOME
In order to live well with this new diet, certain precautions should be taken at home.
Never mix his products with those of the family: use another cupboard or stickers of different colours.
Don't cook your gluten-free products in the same pots or pans as other products such as pasta, fried foods and breading.
If you have a doubt about the composition of a food, leave it even if it will be difficult for the most greedy people... Better safe than sorry!
In the not-so-distant past, gluten intolerant people had to stock up on products in a pharmacy. Can you believe it? Today, thanks to a better diagnosis but also to the media coverage of the effects of gluten on certain people, a vast and diversified offer has invaded the shelves of all stores. Food service locations that are 100% gluten-free or offer a gluten-free menu or dish option have also opened. It's a small revolution!
When you do your shopping, be careful! Although manufacturers are obliged to indicate any presence of cereals containing gluten or their derivatives on the packaging, some products used upstream or during their manufacture may not be taken into account. So always prefer products labelled "gluten-free", of course. In France, the AFDIAG (French Association of Gluten Intolerants) is responsible for issuing a certification: the crossed-out wheat ear logo, which guarantees that a product contains less than 20 ppm (20 mg/kg) of gluten (as does the gluten-free label). If you see this logo, then you can buy the product without risk!
TO THE RESTAURANT
Yes, it is possible to eat out even if you are gluten intolerant! For the past two to three years, 100% gluten-free places have been opening all over France. These restaurants and tearooms have even become the latest fashionable places! Although they are very useful, you don't have to restrict yourself to these places to go out and eat gluten-free. By following a few simple rules and making the right choice of restaurants and dishes, you can have lunch or dinner in many restaurants
GO OUT AND EAT GLUTEN-FREETHE ESSENTIAL GUIDE
In May, Petit Futé will publish a new guide entitled Sortir et manger sans gluten. This book will give many tips on how best to live this diet and, above all, will list the best gluten-free addresses throughout France. Alma Rota, author of the guide, was diagnosed as gluten intolerant 4 years ago. Epicurean at heart, she has never given up on good food and is always on the lookout for great ways to eat gluten-free and enjoy herself. She is also the creator of the first website dedicated to news and gluten-free living: c-sansgluten.com.
THE SAAPS, A MINE OF GOOD ADVICE!
To learn more about the gluten-free lifestyle, the SAAPS (Salon des Allergies Alimentaires et des Produits Sans) is taking place in Paris from 8 to 10 April 2016. This show is an opportunity to learn new recipes, to find out about new good gluten-free food ideas and to meet many health professionals and associations.
For more information: http://www.saaps.fr/
