Why Gluten Free?
Some people choose to avoid gluten, but for others it is a necessity. The Coeliac Society of Australia estimates that 1 in every 100 Australians suffer from coeliac disease, with 75% of those currently undiagnosed. Coeliac disease occurs when a person's immune system adversely reacts to gluten, resulting in inflammation in their intestines and consequently poor absorption of many nutrients. Total avoidance of gluten is necessary to manage this condition.

According to some nutritionists, a further 15% of the population could be classified as "non-coeliac gluten intolerant". These individuals may find that avoiding excess gluten helps ease uncomfortable symptoms such as bloating and indigestion.

Clinical trials into the effect of a gluten free diet on a variety of chronic conditions have been conducted, including autism, multiple sclerosis, type 1 diabetes, rheumatoid arthritis and dermatitis. While no convincing evidence of benefit has resulted, strong interest in the area of food allergy and autoimmune disease remains. Gluten free foods are also becoming a popular inclusion into a healthy and varied diet. Stop and think how many of your daily foods come from the wheat grain; Pasta, bread, breakfast cereals, cakes, crackers, noodles, pizza bases, batter, breadcrumbs... It's enough to make you want to try some gluten-free foods!

How To Be Gluten Free
The easiest way for time-strapped shoppers to avoid gluten is to seek out foods clearly labelled "gluten free". In Australia, these foods have been tested to contain no detectable gluten. However, there is also a long list of foods that are naturally gluten free that may not be labelled. This is where a little bit of label reading know-how can save you a lot of time and money.

Below is a basic guide to gluten free shopping, but the Coeliac Society of Australia provides a more in depth ingredient list guide for those needing to exclude gluten completely. Excluding any food from your diet needs to be done in a thoughtful manner to avoid deficiencies. Also remember that gluten free does not automatically mean healthy. Use your judgement and choose wholefoods where possible. Making meals from scratch is often a healthier option that allows you to select your own gluten free ingredients.

Basic Gluten Free Foods

• Fresh fish, seafood, poultry and meats
• All vegetables and fruits
• Plain milk, natural unsweetened yogurts and eggs
  
• Butter and oils
  
• All nuts, legumes and seeds
  
• Gluten-free grains include quinoa, amaranth, buckwheat, rice, corn (maize), sorghum and millet. Flours can also be made of arrowroot, tapioca, soy, coconut and almonds.

Gluten Free Meal Tips

• Mix up your own muesli using puffed or rolled gluten free grains
  
• Make stocks and freeze in batches, for soups etc
  
• Risottos and pilaf are often (or can be made) gluten free
  
• Meat and three vegetables is a gluten free classic
  
• Perfect polenta will impress your dinner party guests
  
• Use 100% buckwheat noodles or rice noodles in stir fries
  
• Have a side dish of rice or potatoes with homemade stews
  
• Quinoa substitutes for rice when you need some variety
  
• Add psyllium husks or linseed meal to your cereal for extra fibre
  
• Carry a gluten free soy sauce with you for sushi on the run
  
• Use gluten free pastas and breads with your favourite recipes
  
• Gluten free bread and muffin mixes are available for a quick treat
  
• Make sauces and dressings from scratch where possible

A healthy gluten free diet is based on as much variety as possible. Whether your gluten free lifestyle is a choice or a necessity, your Healthy Life store carries a wide range of Gluten Free foods.