Living Healthy with Celiac Disease

Proper nutrition is important for everyone. When following a gluten-free diet, balanced healthy eating requires knowledge. Celiac disease is a genetic disorder that affects about 2 million Americans including my niece Megan. Those who have been diagnosed with Celiac disease cannot properly digest gluten, the sticky protein found in many common grains including wheat, rye and barley. For people with Celiac disease, eating gluten damages the lining of the small intestine so they must follow a gluten-free diet by eliminating many products containing grains, cereals and pastas.

According to the Celiac Sprue Association, eating gluten triggers an autoimmune response that causes the small intestine to lose its ability to absorb key nutrients which, in turn, can lead to malnutrition.

Additionally, many gluten-free pre-packaged foods provide an insufficient amount of necessary nutrients, which compounds the issue. To maintain proper nutrition, gluten-free eating must include healthy foods with plenty of B-complex vitamins, folic acid, calcium and fiber. Those with Celiac disease may also suffer from a lack of iron intake, so including iron rich foods is necessary to achieve balanced nutrition.

Even though following a gluten-free diet requires eliminating many grains, cereals and pastas, there are delicious and nutritious foods that are naturally free of gluten. The best solution for balanced health is to follow a gluten-free whole foods diet and save the pre-packaged gluten-free products for special occasions. Eating a diet consisting of naturally gluten-free foods is healthier, more nutritious and more economical.

For nutritionally balanced gluten-free eating, here is a partial list of healthy foods to include in your diet:

To increase your intake of B vitamins include some or all of the following in your meal plan: lean ham, lean pork chops, lean beef, calf's liver, oysters, clams, scallops, shrimp, chicken breast, tuna, snapper,salmon, eggs and low-fat dairy products.

Healthy plant based sources of B vitamins include spinach, broccoli, green peas, green beans, asparagus, tomato juice, watermelon, sunflower seeds, soy milk, mushrooms, potatoes, bananas, acorn squash, rice, okra, black-eyed peas, lentils, navy beans, pinto beans and garbanzo beans. Add any or all of these whole foods to your gluten-free diet.

Be mindful of your folic acid intake. Good sources of this important nutrient include fresh fruits, especially avocado, bananas, oranges, and cantaloupe. Vegetable sources include spinach, asparagus and broccoli. Other foods with folic acid are whole-grain gluten-free breads and a variety of nuts.

Healthy sources of calcium include cheese, milk and yogurt, canned salmon with the soft bones, almonds and un-hulled sesame seeds.

Many of the best sources of fiber, such as cereals and whole-wheat breads, must be excluded with a gluten-free lifestyle. To get enough daily fiber, increase your consumption of fruits and vegetables, beans and legumes, and grains such as corn and brown rice.

Iron is another essential nutrient often lacking in a gluten-free diet. Animal foods are the best sources of iron - red meat in particular. If you would rather get your iron through gluten-free cereal foods and/or vegetables, combine these foods with foods that are high in vitamin C to increase your iron absorption.

As I said, my young niece has Celiac disease. As a result, my brother and sister-in-law get very creative at mealtime. Eating at their house includes delicious sandwich wraps made with corn tortillas, inspired brown rice, bean and cheese casseroles, loads of whole fruits, plenty of lean meats and fresh steamed vegetables. They include exercise into their daily lives and keep the children physically active. Their strict adherence to a gluten-free lifestyle hasn't slowed them down one bit. As a matter of fact, the converse is true. They are hard to keep up with! They are living healthy and happy with Celiac disease.

Additional suggestions for living healthy with Celiac disease :

To avoid cross-contamination, use clean cooking utensils, plates and bowls.

Keep gluten-free cooking vessels and containers for leftover foods separate from those used for wheat-containing foods.

Processed foods such as sauces, dressings, broths and other condiments may contain gluten. Become a detective. If a gluten-free recipe calls for packaged or canned ingredients, read the label carefully to make sure it does not contain hidden sources of gluten.

Excessive gluten-free pre-packaged foods may have a higher concentration of carbohydrates and calories than foods containing wheat. As a result pre-packaged gluten-free bread substitutes and highly refined desserts have been known to contribute to unhealthy weight gain in people with Celiac disease.

Because some nutrients are limited on a gluten-free diet, gluten-free eating should only be done after a diagnosis of Celiac disease by a medical doctor.

Seek the advice of a professional for a gluten-free eating plan that is manageable as well as being nutritionally balanced.

This article is for information purposes only.

Always contact your doctor for diagnosis and treatment options.

This information should not replace medical advice.

Sources:

Celiac Sprue Association
http://www.csaceliacs.org/index.php

The World's Healthiest Foods
http://whfoods.org/

Holistic Health Magazine
http://www.shareguide.com/