What is Celiac disease? Celiac disease is when the small intestine is very sensitive to gluten (a protein found in wheat, barley, and rye), making it difficult to properly digest food. What are the causes of Celiac disease? The exact cause of Celiac disease is not known but it may run in families or be caused by an allergy or something in the environment. When a person with Celiac disease eats food containing gluten, the immune system damages the tiny fingers (villi) that line the small intestine. Normally, these villi are long which helps them to absorb nutrients from food, but with Celiac disease these villi become very small and are not able to take in all of the nutrients your body needs from your food. How do I control my Celiac disease?

• Do not eat any foods containing gluten (even when you have no symptoms)

If you do have symptoms follow these guidelines:

• Avoid high fiber foods – some fiber is hard to digest and may make symptoms worse

• Avoid eating lactose (milk products) –

your intestines can’t use lactose when villi are damaged

• Eat a low fat diet – your body has trouble digesting fat when villi are damaged

Once symptoms go away then slowly add more fiber, milk products, and fat back into your diet.

What kinds of foods contain gluten? Common foods that contain gluten (unless labeled as gluten-free):

• Pastas • Noodles • Breads and

Pastries • Crackers • Baked goods • Cereal and

Granola • Sauces and Gravies • Flour tortillas • Beer and malt beverages

Foods that may contain gluten:

• Granola bars • French fries • Potato chips • Processed lunch

meats • Candy • Soup • Salad dressings • Meat substitutes

The intestine on the left shows normal long villi but the intestine on the right shows flat villi caused by gluten intolerance.

What can I eat? These foods are naturally gluten-free:

• Fruits • Vegetables • Meat and poultry • Fish and seafood • Dairy • Beans, legumes, and nuts

Any specialty products labeled gluten-free: • Breads, pizza crust • Cookies • Pastas, sauces • Cereal • Pretzels, crackers • And many more!

5 Quick Tips to Going Gluten-Free 1. Check Your Medications for Gluten Medications may contain gluten which can be just as harmful to you as the gluten found in what products like bread. 2. Be Aware of What Wheat Touches Even a little bit of gluten can cause your body to react so be sure to clean surfaces that wheat products have touched before you use them. This includes:

• Toasters • Flour sifters • Shared

containers 3. Try Other Whole Grains Rather than focusing on what you can’t eat, start thinking about all of the things you can! Try other non-

gluten containing grains like brown rice, corn, and quinoa. 4. Become a Label Reader Manufacturers may change their ingredients at any time without warning so be sure to read labels even of products you have eaten before. In addition to the word ‘wheat’ look out for products containing:

• modified food starch • dextrin • starch

These ingredients could come from wheat so are best not eaten. 5. Gluten Can Be in Household Items Food is not the only place that gluten can be found. Common items like those listed below may also contain gluten and can be just as harmful to your health, so be sure to double check anything that goes in or near your mouth like:

• Lipstick/gloss/balm • Nutritional/herbal/vitamin/mineral

supplements • Toothpaste • Play dough

For more information: Celiac Disease Foundation

www.celiac.org

GLUTEN-FREE PANCAKES

Just because you’re gluten-free doesn’t mean you can’t enjoy delicious food! Try this gluten-free pancake recipe that’s as simple as it is tasty!

• 1 1/3 gluten free all purpose flour • 1 tsp baking powder • ½ tsp baking soda • ½ tsp salt • 2 eggs • 1/2 cup Milk (Almond, Soy, Cow) • 2 Tb extra virgin olive oil

Combine the flour, baking powder, baking soda and salt in a medium bowl. In a separate bowl, whisk together the eggs, milk and oil. Stir wet ingredients into dry ingredients until smooth. Ladle approximately ⅓ cup pancake batter onto hot griddle. Flip when bubbly and edges are slightly dry.