By Dr. Matsen/Irene Hatyon

Gluten Sensitivity

Some grains contain gluten, the generic name for naturally occurring cohesive, elastic proteins that make grain particles stick together when they are baked. Gluten sensitivity is fairly common because when yeast and bacteria get into the small intestine, they can destroy the enzymes of your digestive tract so you can’t digest gluten anymore. These enzymes can be repaired by: eliminating the yeast and bacteria with a yeast-killer; strengthening the ileocecal valve to help prevent further overgrowth; and decreasing consumption of gluten. It’s a good idea for everyone to limit his or her intake of gluten-containing foods to help reduce the risk of becoming sensitive to it, so try incorporating some of the gluten-free grains into your diet.

Gluten sensitivity is not the same as celiac disease, which is an autoimmune intestinal disorder in those who are genetically susceptible. When people with celiac disease eat foods containing gluten, their immune system responds by damaging or destroying the villi, the microscopic finger-like projections that line the inside of the small intestine. It is through the villi that nutrients are absorbed into the bloodstream, so if the villi are damaged, the person can become malnourished and suffer from other symptoms. In order to stay healthy, people with celiac disease must completely avoid gluten for the rest of their lives. Thirty to forty percent of the general population is genetically susceptible to celiac disease, but the gene is only activated in one percent. The activators are not known, but I suspect yeast and bacterial overgrowth in the small intestine (due to ileocecal valve problems) and heavy metals in the liver to be contributors.

Gluten-Containing Grains

The following grains and flours contain gluten:

  • wheat—including graham flour, durum flour, enriched flour, white flour, self-rising flour, semolina, etc.
  • rye
  • barley
  • triticale
  • spelt
  • kamut
  • oats

Although kamut and spelt contain gluten, some gluten-sensitive people are able to tolerate them.

Oats do not naturally contain gluten themselves—the gluten in them is thought to be the result of cross-contamination from other gluten-containing grains in the field and/or during milling, storage, and distribution. Gluten-free oats may be available in some health food stores.

Gluten-Free Grains

The following grains and flours do not contain gluten:

  • amaranth
  • arrowroot
  • buckwheat
  • corn
  • legumes (flours made from beans, peas, and lentils)
  • millet
  • nut flours
  • potato flour
  • quinoa
  • rice
  • sorghum
  • tapioca
  • teff

When baking with gluten-free flours, it’s best to use a blend of various flours. Because they have no gluten (which makes the grain particles stick together) baked goods made with these flours will not rise and may be crumbly. To help counteract this, you can add some xanthan gum or guar gum.

Gluten-free flours are great for making things that do not need to rise like pancakes, waffles, cookies, and flatbreads.