Today we’re diving into a topic that’s a bit of a gut check—literally. Let’s talk about gluten. Do you know the difference between celiac disease and gluten sensitivity? Could you explain to someone what gluten is? That’s my goal today. I’ll explain why and how to go gluten-free for gut health. Stick around for a delicious gluten-free recipe at the end.
What is Gluten?
Let’s start by answering the big question: what is gluten? Well, imagine you’re baking bread. When you mix flour and water, you get this sticky, elastic, doughy concoction. That’s gluten! It’s a protein found in wheat, rye, and barley that gives bread its chewy texture. Think of gluten as the stretchy rubber bands that hold everything together in your baked goods. Without gluten, the consistency won’t be the same.
Which Foods Contain Gluten?
What kind of foods contain gluten? The obvious culprits are anything made with wheat, rye, or barley. That includes bread, pasta, cereal, and baked goods. But gluten hides in more than just your favorite carbs. It can be in processed foods like sauces, seasonings, and even beer! Always check labels if you’re trying to avoid it. And remember, sometimes it sneaks in under different names like “malt,” “triticale,” or “hydrolyzed wheat protein.” If you’re trying to avoid gluten, becoming a label reader and ingredient detective is a must.
Celiac Disease
Now, let’s talk about celiac disease. Picture your small intestine like a cozy living room lined with shag carpet. When someone with celiac disease eats gluten, their immune system thinks gluten is an unwelcome guest and attacks those cozy shag carpet fibers, or what the medical people like to call villi. This attack flattens the villi, making it harder to absorb nutrients. Symptoms can include abdominal pain, bloating, and diarrhea. Celiac disease is a genetic autoimmune disorder, so it’s not something you can just outgrow. Following a gluten-free diet is the only treatment and you’ll need to avoid gluten for life to prevent damaging your shag carpet (I mean villi).
Gluten Sensitivity vs. Celiac Disease
You might be wondering how celiac disease differs from gluten sensitivity. Let’s break it down. Gluten sensitivity is like having a pesky neighbor who plays loud music at night—it’s annoying, but it doesn’t wreak havoc on your living room carpet. People with gluten sensitivity may have similar symptoms to celiac disease, like bloating and stomach pain, but their bodies don’t launch an immune attack. Plus, there’s no genetic component. Testing can help determine whether it’s celiac disease or gluten sensitivity.
Gluten-Free Recipe
Alright, enough with the technical stuff! Let’s lighten things up with a delicious gluten-free recipe like I promised you. This recipe for gluten-free zucchini fritters is great for summer. Here’s what you’ll need:
- 2 cups grated zucchini (squeeze out excess water)
- 2 eggs, beaten
- 1/2 cup gluten-free flour (like almond flour or rice flour)
- 1/2 cup grated parmesan cheese
- 2 cloves garlic, minced
- 2 green onions, finely chopped
- Salt and pepper to taste
- Oil for frying
In a mixing bowl, combine grated zucchini, beaten eggs, flour, cheese, garlic, green onions, and seasoning. Mix until everything is well combined. Heat 1 Tbsp. of oil in a skillet over medium-high heat. Scoop a spoonful of the mixture and shape it into a patty. Cook the patties for about 3-4 minutes on each side until golden brown. Serve warm with a side of your favorite gluten-free dipping sauce!
Conclusion
That’s my crash course on gluten, celiac disease, and gluten sensitivity. And I hope you enjoy my tasty gluten-free recipe! If you’re experiencing gut issues and wonder if you could have an issue with gluten, it’s important to see a healthcare provider so you can get tested. If you have celiac disease and don’t know it, continuing to eat gluten may wreak havoc on your gut – and your health.
If you need more detailed information about following a gluten-free diet, download my FREE Guide to Celiac Disease and Gluten Sensitivity. Get your copy now and take care of your gut.
