Getting Away From Gluten

These days, it seems like everyone’s doing it. Your best friend, your favorite restaurant, your yoga instructor, your kids’ babysitter, even Oprah, who jumped on board as part of a 21-day cleanse a couple of years back—they’re all saying “no” to gluten.

By Angela Fenske

To read more about going gluten-free, including gluten-alternative foods and whether or not dropping gluten may help you drop some pounds, check out this month’s issue of Generation Health, available now.

You’ve seen this before—the latest dietary fads encouraging eaters everywhere to change the way they consume: drop carbs, cut cow’s milk, no “white foods.” Generally, the premise behind these food revolutions is logical—who can deny that eating whole grains is healthier than “white food” bleached flour?—but confusing, seemingly illogical rules such as prohibiting apples but allowing bacon (we’ll never forget you, Atkins Diet) eventually leave the masses waning and in search of the next best thing.

However, if consumer trends over the last five years are any indication, going gluten-free, or at least consuming less gluten—even for those for whom it is not medically necessary—is not so much a fad as it is a lifestyle (think: vegetarianism). According to a 2008 report by the Nielsen Co., sales from items labeled “gluten-free” increased 74 percent from 2004. Between 2007 and 2008 alone, revenues from such products shot up nearly 20 percent, from $1.4 million to $1.7 million. Market research publisher Packaged Facts predicts that by 2012, the gluten-free market is expected to reach about $2.6 billion in sales.

Understanding gluten.
As awareness about gluten sensitivities increases, there’s certainly been more chatter about gluten and gluten-rich foods, but many people still do not fully understand what exactly gluten is. Gluten, in short, is a type of protein commonly found in rye, wheat and barley. Literally meaning “glue,” gluten creates elasticity during dough kneading, allows leavening and contributes to chewiness in baked goods. Throughout the world, gluten is found in a multitude of food items, both naturally and as an additive.

Why go gluten-free?
Traditionally, the most common candidates for a diet void of gluten have been those with celiac disease, an autoimmune disorder of the small intestine which prevents proper digestion of gluten. Sensitivities to gluten and gluten-rich foods are not exclusive to the approximately one percent of Americans living with celiac disease, however. According to Dr. Suneil Jain, a Scottsdale-based naturopathic medical doctor who commonly treats stomach, skin and immune system disorders, those with “non-celiac” gluten and/or wheat sensitivities also show health improvements when following a gluten-free diet.

Such was the case for Christopher Bibby, an otherwise healthy 34-year-old who stopped eating gluten in an effort to help trace the route of some physical “annoyances” he’d been living with for years like “itchy, rashy skin” and general tiredness. “Bread was such a massive part of my diet,” Bibby explains. “I thought observing what happened when I removed it would help me understand my body more.”

But what about those for whom gluten isn’t the enemy? Can a non-celiac, non-gluten-/wheat-allergic person safely live on and possibly even benefit from a gluten-free diet? According to Dr. Jain, absolutely. “The human body loves it when you rotate foods as much as possible,” he says, explaining that eating too much of anything puts you at risk for developing an intolerance. With gluten, “because it’s found in so many different foods, you can easily develop a sensitivity.”

Accessing the risks.
Concerned about the mineral and vitamin deficiency risks that may come with removing foods abundant in gluten from your diet? Don’t be, says Dr. Jain. “In the US, we don’t have to worry about losing minerals, proteins or vitamins [by cutting out gluten]. In the Third World, gluten is a major protein, but we have so many food options here.”

Speaking from his own experience, Christopher Bibby backs that up. “I’m just eating more healthy foods now,” he says. “More beans and pulses, more lean meats and fish, honey, fruits and veggies. I’ve only been gluten-free for a few months, but it’s so effortless, it feels like I’ve done it forever. I’ve really never felt better.”

Going Out, Without Gluten

Going gluten-free doesn’t mean your days (and nights) of dining out are over. Check out these Valley restaurants and eateries, all catering to gluten-free clientele.

Crudo: With an almost entirely gluten-free menu, we recommend trying a signature crudo dish such as the albacore seasoned with truffle oil, apples and black garlic. 7045 E. 3rd Ave. (inside the Steven Paul Salon) / Scottsdale

The Melting Pot: Starting May 10, all Melting Pot locations will begin offering a new menu with gluten-free alternatives to your favorite dipping combinations. Valley-wide locations including 8260 N. Hayden Rd. / Scottsdale

P.F. Chang’s: Introduced in March, the newly expanded P.F. Chang’s menu now features five beef entrees and a flourless chocolate dome among its 28 total gluten-free dining options. Valley-wide locations including 7135 E. Camelback Rd. / Scottsdale

Picazzo’s Organic Italian Kitchen: Using a gluten-free flour as the base of their pizza dough, pasta, breads and desserts, Picazzo is reintroducing delicious Italian fare to gluten-sensitive diners. Valley-wide locations including 7325 Frank Lloyd Wright Blvd. / Scottsdale

Sprinkles Cupcakes: Here’s some sweet news—Sprinkles Cupcakes offers a gluten-free version of their classic red velvet cupcake. 4501 N. Scottsdale Rd. / Scottsdale

True Food Kitchen: Developed in partnership with Dr. Andrew Weil, Fox Restaurant Concepts’ True Food Kitchen offers 10 gluten-free options on their menu. 2502 E. Camelback Rd. #135 (at Biltmore Fashion Park) / Phoenix

Z’tejas: Formed in cooperation with the Gluten Intolerance Group, Z’tejas’ new gluten-free menu is packed with options (including their award-winning 6th Street Frozen Margarita). Valley-wide locations including 20 W. 6th St. / Tempe