As the holiday season approaches, many are planning gatherings with family and friends, making sure everyone’s dietary needs are met. Those with gluten sensitivity or celiac disease may find this time of year difficult, but fortunately, there are ways to enjoy festive foods without the risk of consuming gluten.
Understanding Gluten Sensitivity and its Impact
Gluten sensitivity is not just a trend, but a real health issue with serious consequences for those who need to avoid gluten. Some may experience immediate symptoms such as bloating, cramping, and other digestive discomforts shortly after consuming gluten, while others may not even be aware of their sensitivity. However, inside their body, the immune system is reacting by producing inflammation in the digestive tract and elsewhere.
Long-term consequences of untreated gluten sensitivity include an increased risk of chronic diseases rooted in inflammation. These include brain and neurological diseases, osteoporosis, periodontal issues, autoimmune diseases, and even cancer. Knowing if you or your loved ones have gluten sensitivity can help prevent these issues and make a huge difference later in life.
Going Gluten-Free: Healing the Gut
The first step to addressing gluten sensitivity is complete avoidance of gluten. Next, focus on repairing the sensitive lining of the gut, supporting the production of enzymes, balancing and supporting healthy immune function, and restoring probiotic bacterial colonies. Some gut-healing foods include bone broth and fermented foods, but that doesn’t mean those with gluten sensitivity should miss out on holiday favorites.
Flour Power: Gluten-Free Alternatives
Thankfully, the growing gluten-free movement ensures there are plenty of delicious gluten-free options available for main dishes, rich desserts, fluffy bread, and cakes. It’s important to scrutinize labels and look for the “gluten-free” designation, because “wheat-free” or “made from spelt” doesn’t mean it’s safe for those with gluten sensitivity.
For home bakers, several gluten-free flours are available, including chestnut, quinoa, amaranth, buckwheat (not related to wheat or gluten), rice, coconut, and almond. For those new to gluten-free baking, start with a specifically gluten-free recipe, as there may be adjustments needed when using gluten-free flours.
Gluten-free pie crusts are available at health food stores, while stuffing substitutes can be made with gluten-free bread crumbs, cornbread, or a rice-based stuffing incorporating precooked rice along with the usual ingredients. Many tasty gluten-free snacks like nuts and dried fruit, hummus and chips, or crackers made from rice, quinoa, or beans are readily available, too. In addition, vegetables are gluten-free and provide a healthy alternative to grain-based snacks.
Resources for a Gluten-Free Life
Many online resources offering guidance for those with gluten sensitivity, from listing gluten-free foods and products to warning about hidden gluten in packaged foods. Publications like Gluten-Free Living offer menu ideas, ingredient information, events, and more.
Embrace the holiday season with confidence, knowing that there are plenty of gluten-free alternatives to enjoy. Explore different recipes or taste-test gluten-free products at your local health food store. With awareness and planning, everyone can have a delicious and healthy gluten-free holiday season.
