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Troop 883 Food & Cooking
Food Intolerance vs. Allergies
A food intolerance often affects only the digestive system and causes less serious symptoms, usually gastrointestinal symptoms, nausea, vomiting, or dehydration. In contrast, a true food allergy affects the immune system, and even small amounts of the offending food can trigger a range of symptoms, which can be severe or life-threatening.
See also the Troop 883 First Aid Guide: Food Allergies and Intolerance
Gluten Intolerance
Gluten is an elastic, stretchy protein commonly found in grains and products with grains, especially wheat, rye, barley, and sometimes oats. People with gluten intolerance have difficulty digesting and processing it. Gluten lacks any general, essential nutrients.
Gluten intolerance is NOT the same as coeliac disease, gluten ataxia, or a wheat allergy. The reactions are similar but much quicker and simply gastrointestinal in nature.
Coeliac disease is when gluten triggers an autoimmune reaction that causes cell damage to the small intestine, which in turn can cause diarrhoea, fatigue, weight loss, bloating, anaemia and other problems and lead to serious complications. It is a slow process that is not felt immediately.
Gluten ataxia is officially an autoimmune disorder, and affects certain nerve tissues and causes problems with muscle control and voluntary muscle movement.
Wheat allergy, like other food allergies, is the result of the immune system mistaking gluten or some other protein found in wheat as a disease-causing agent like a a virus or bacterium. The immune system then creates an antibody to the protein and a response that may result in congestion, breathing difficulties and other symptoms.
Foods to Avoid that Contain Gluten
- White and Wheat Flour
- Barley
- Rye
- Triticale — a cross between wheat and rye
- Oats and Oatmeal, in some cases
- Bagels
- Breads
- Cookies, cakes, most baked goods
- Crackers
- Pastas
- Pizza
- Pretzels
Oats are naturally gluten-free, however they are often contaminated during production with wheat, barley or rye. Oats and oat products labeled gluten-free have not been cross-contaminated.
Foods to Enjoy in a Gluten-Free Diet
The food industry has provided more options recently. Look for ‘gluten-free’ on the label and double check ingredients, specially on processed or pre-made foods. Here is a list of consumables.
- Fresh fruits and vegetables
- Beans, seeds, legumes and nuts in natural, unprocessed forms
- Eggs and most low-fat dairy products
- Lean, fresh/non-processed meats, fish and poultry
- Amaranth
- Arrowroot
- Buckwheat
- Corn — cornmeal, grits and polenta labeled gluten-free
- Flax and flax seed
- Gluten-free flours: rice, soy, corn, potato and bean flours
- Hominy (corn)
- Millet
- Quinoa
- Rice, including wild rice
- Sorghum
- Soy
- Tapioca (cassava root)
- Teff