Going gluten free: What you need to know

Gluten is a protein compound found in wheat, rye and barley and can also be found in grains milled in the same facility as gluten-containing grains.

In recent years, going gluten-free has become a popular diet trend. But the truth is you shouldn’t cut out something from your diet if you medically don’t need to. Removing gluten from your diet is unlikely to be the only reason you see a shift on the scale. For example, if you start to move away from high energy foods like cake and biscuits (which contain gluten) and replace them with more fruits and vegetables, the weight loss could be attributed to the reduced intake of energy, sugar and fat. 

You should avoid gluten if you have coeliac disease (a medical condition where the intestine may be damaged by gluten) or if you have a gluten sensitivity (where your body has difficulty in digesting or breaking down gluten). 

Before switching to a gluten-free diet, you need to get a proper diagnosis made by a qualified medical professional specialising in allergies and intolerances. This will avoid unnecessary dietary restrictions and potential nutritional deficiencies. 

Contains gluten: Wheat, rye, barley, durum wheat, wheat germ, whole wheat flour and heirloom grains (like: spelt, couscous, semolina, kamut, farina, triticale). Some food additives such as starch, vegetable protein and vegetable starch may have traces of gluten.

May contain gluten: Bread and baked products, cereals, , battered foods, pizza, pasta, puddings, gravies, sauces, stuffing, baking powder, processed meats (burgers, sausages, ham and other cold meats), soy sauce, matzo, gravy, soups, malt, communion wafers, stock cubes, beer, liquorice and, some medicines.

Gluten-free substitutes: Maize or corn, corn flour, buckwheat, millet, sago, tapioca, quinoa, sorghum, potato flour, rice flour, soya flour, arrowroot, chickpea flour, lentil flour, heirloom grains (like: amaranth, teff, flax, polenta) and almond flour. If you need to restrict gluten in your diet, Woolworths offers a wide range of gluten-free (link to gluten-free filter) baked goods, flours and pasta.  

Oats contain a protein which is structurally similar to gluten which may cause adverse effects in some individuals with coeliac disease.  Oats are also often cross-contaminated with gluten during processing and distribution.  So consult with your medical professional before including oats in a gluten-free diet.

This information is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified health practitioner registered with the Health Professions Council of South Africa. To locate a dietitian in your area go to www.adsa.org.za