Celiac Disease - Living Gluten-Free!

Celiac disease, which affects about 1% of the population, is not just a “sensitive stomach.” It is an autoimmune condition that is treated solely by avoiding gluten.

Gluten is a protein found in cereals such as wheat, rye and barley, and therefore in many foods that are made from wheat.

For a person with celiac disease, consuming it is dangerous to their health, as it can lead to a multitude of long-term complications.

Symptoms vary from person to person, but some of the most common are:

• Bloating, diarrhea, or constipation
• Abdominal pains
• Unexplained weight loss
• Fatigue
• Anemia
• Skin rashes (in some cases)

Celiac disease is not just a digestive disorder. Many people experience symptoms that are not related to the digestive system, such as:

• Joint pain
• Migraines or chronic headaches
• Depression, anxiety, irritability
• Infertility or recurrent miscarriages
• Neurological symptoms such as ataxia or peripheral neuropathy

Screening usually begins with blood tests that look for antibodies that are often high in people with celiac disease.

Tissue transglutaminase antibodies (anti-tTG IgA), endomysial antibodies (EMA IgA), total IgA, Anti-tTG IgG or EMA IgG are the first indicative tests that should be performed.

It is essential to follow a normal gluten-free diet at this stage, as eliminating gluten can give false results. If blood tests suggest celiac disease, an endoscopy may be performed. This procedure involves inserting a tube with a camera through the mouth to allow the doctor to view the small intestine and take small tissue samples (biopsies) to check for damage to the villi.

If you have been diagnosed with celiac disease, proper nutrition is not a fad, but a necessity for your health and well-being.

If you have celiac disease, your diet should be 100% gluten-free, not only to feel good, but also to protect your gut and your overall health.

• All fresh, frozen or dried fruits without additives and vegetables
• Meat (beef, pork, chicken, turkey) fish, seafood (fresh or frozen without additives) eggs, dairy
• Gluten-free starchy foods: rice, potatoes, corn, quinoa, buckwheat, amaranth, tapioca, sorghum, rice pasta, corn, quinoa
• Special Gluten-free Products (certified)
• Bread made with gluten-free grains, such as teff or buckwheat, and gluten-free rusks
• Legumes
• Nuts and seeds (as long as no flour or other gluten ingredients have been added) Peanut butter (pure, without gluten additives)
• Tofu (without gluten additives)
• Milk (animal and plant-based if gluten-free), yogurt, cheese, butter
• Gluten-free beer
• Oats only if certified
• Gluten-free cereal bars
• Olive oil, corn oil, butter, coconut oil

Be careful! Even foods that do not contain gluten can become contaminated if:

• cooked with common utensils, toasters, toaster ovens, if cut with a knife that cut bread
• if a spoon is dipped in shared jam or butter or if they are cooked in the same oven/pan with something that had gluten.

• Wheat flour contains gluten and is used to make many foods. It is also found as an additive in many processed food products as wheat starch. The many varieties of wheat flour as well as rye and barley flours should also be avoided on a gluten-free diet.
• Cereals with gluten
• Wheat (and its derivatives: flour, semolina, bulgur, spelt)
• All baked goods that are not certified gluten-free

• Processed cold cuts (sausages, salami, bacon with additives)
• Sauces (soy, BBQ, ready-made marinades), barbecue sauce, salad dressings, sauce mixes, marinades, malt vinegar and some ketchups
• Broths, deliciousness cubes
• Beers and grain drinks
• Breakfast cereals (unless they say “gluten-free”)
• Food coatings (breading, sauce, mixes)
• Pancake/cake/pizza mixes

• Always read labels. Look for “gluten-free.” Check ingredients for words like: “wheat,” “flour,” “modified starch,” “malt,” “semolina,” “soy sauce.”
• Inform friends and family about your diet, especially at social events
• Always have gluten-free snacks with you, especially when traveling or going out.
• Work with a dietitian specialized in celiac disease to ensure a complete and balanced diet
• Avoid bulk products that may have been contaminated during storage and trust certified ones
• If you are cooking for someone with celiac disease, clean surfaces and utensils thoroughly. Have separate utensils and cutting tools.
• Enrich your diet with fruits, vegetables, legumes, rice, quinoa, corn and potatoes

Living with celiac disease may seem restrictive at first, but with information, good preparation, and the right choices, living gluten-free becomes safe and full of flavor.

Let's not forget that we define our lives and it is up to us to follow a diet that will protect us from complications of the disease and give us many healthy years. Always with love and respect for ourselves!

Written by Marianna Metaxa
Educator, Author of the books "My Sweet Kelly" and the fairy tale "Melita and Zacharoulis" and lyricist of the song "Listen to My Heart" which was set to music by Sofia Grammenou

• https://www.schaer.com/el-gr/a/trofes-gia-osous-den-trone-glouteni
• Hellenic Celiac Disease Society