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Should you eat gluten? – Happy Healthy

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For any kind of enquiries please contact me on my mail: julie@happyhealthy.dk

Should you eat gluten?

– Scroll down for English version –

”Gluten”. Man behøver ikke sige meget mere, før der kan skabes stor debat. Nogle mener, at gluten er årsag til fordøjelsesproblemer, oppustethed, øget vægt, hudproblemer og andre skavanker, mens andre ikke ser noget problem ved at indtage gluten, medmindre man ikke kan tåle det. Det kan derfor være svært at blive klog på, om man skal spise gluten eller ej, hvorfor jeg har undersøgt en hel masse for at blive klogere på emnet og ikke mindst forstå, hvordan jeg personligt skal forholde mig til gluten.

Indlægget er et af de længere af slagsen, da emnet er komplekst, og jeg håber, at du finder det brugbart i din egen tvivl om gluten. I bunden har jeg skrevet, hvordan jeg personligt forholder mig til gluten.
Som altid findes mine referencer i bunden af indlægget.
Nogle kunne aldrig drømme om at indtage gluten, andre spiser det med måde, mens atter andre ikke tager forbehold overfor indtagelsen af gluten. Men hvad er så det rigtige at gøre?
Er gluten usundt?
Skader gluten min fordøjelse?
Gør gluten mig tyk?
Gør det mig oppustet?
Gør det min hud grim?
– også selvom jeg ikke lider af cøliaki (ikke tåler gluten)?
Som en ivrig sundhedsentusiast, da går emnet gluten selvfølgelig ikke forbi min næse. Jeg værner om min krops sundhed og mit velbefindende generelt, og jeg ønsker at vide, hvorvidt jeg så bør indtage gluten eller ej. Derfor har jeg brugt utrolig mange timer på at undersøge emnet, og jeg håber, at min hidtidige indsigt kan hjælpe dig i sundhedsjunglen og ikke mindst i forvirringen omkring gluten. Jeg understreger her, at jeg ikke er ekspert på dette område, men jeg taler ud fra mine egne erfaringer og mine kilder, som altid kan læses i bunden af indlægget.
Inden vi dog bevæger os for langt ind i diskussionen om gluten, må vi starte med at forstå, hvad gluten er, samt hvad det vil sige ikke at kunne tåle gluten (cøliaki).

Gluten

Gluten er et proteinstof, der findes i nogle kornsorter; hvede, rug, byg og havre. Oprindeligt findes gluten faktisk ikke i havre, men siden havre i dag ofte dyrkes på marker eller opbevares i beholdere, hvor der tidligere har vokset og befundet sig andre glutenholdige kornsorter, da kan dette smitte af på havren. Derfor skal man købe glutenfri havre for at være helt sikker på, at det ikke indeholder gluten.
Gluten findes i hvedemel, durumhvedemel, grahamsmel, fuldkornshvedemel, sigtemel, hvedeklid, hvedekim, hvedekerner, mannagryn, semulje, bulgur, couscous, spelt, urhvede, emmer, enkorn, rugmel, rugkerner, havregryn (medmindre de er glutenfri), brød, kager, pasta, rasp, vafler, kiks, småkager, de fleste morgenmadsprodukter, de fleste færdigretter, pateer, pålægsvarer, stuvning, sauce, bouillon, ketchup, fyldt chokolade, slik, chips, ristede løg, øl…

Cøliaki

Cøliaki er en kronisk autoimmun lidelse (og dermed ikke en allergi, som mange tror) i tyndtarmen, der skyldes en overfølsomhed overfor gluten. Lider man af cøliaki, vil indtagelse af gluten aktiverer en immunrespons, der skaber inflammation (en betændelsestilstand) i tyndtarmens slimhinde. Dette ødelægger tarmfunktionen og hæmmer dens optagelse af næringsstoffer. Således er det farligt at indtage gluten, hvis man lider af cøliaki, da det på sigt kan skabe væksthæmning, vitamin/mineralmangel og dårlig trivsel. Behandlingen er at undgå gluten fuldstændigt, hvilket kan være meget besværlig, da gluten befinder sig i rigtig mange produkter.

Gluten eller ej?

Der findes efterhånden utrolig mange bloggere, sundhedseksperter og personlige historier på nettet, der fortæller om den store effekt ved at gå glutenfri, trods de godt kan tåle gluten og altså ikke lider af cøliaki. Disse historier byder både på vægttab, bedre fordøjelse, smukkere hud, bedre humør og sågar et bedre liv.
Problemet ved disse historier er, ifølge mange forskere, dog mangel på videnskabelig evidens. Der foreligger simpelthen ikke beviser nok til at kunne sige, at det er sundhedsfremmende at skære gluten fra sin kost, medmindre man ikke kan tåle det.
Sheila Crowe, professor indenfor gastroenterologi ved UC San Diego School of Medicine, ser grundet manglende evidens ikke nogen årsag til, at man afholder sig fra gluten, medmindre man ikke kan tåle det. Samtidig erkender hun dog, at hun har set mange folk med bl.a. hudlidelser såsom psoriasis og eksem, som opnår en bedre hud, når de undgår gluten. Om dette skyldes udelukkelse af gluten i sig selv eller, at man fx ikke indtager hvede, kan hun ikke konkludere.
Ligeledes fortæller Steffen Ulrik Friis, overlæge på medicinsk afdeling, Gentofte Hospital, at mange, der ikke lider af cøliaki, men som alligevel skærer ned på gluten i hverdagen, ofte oplever mindre oppustethed og en generelt bedre fordøjelse. Fordelene ved at gå glutenfri, som mange mennesker oplever, kan også skyldes, at de netop ved at gå glutenfri dermed undgår en lang række fødevarer, som generelt ikke er sunde. Fx findes gluten i de fleste færdigretter, burgere, pizzaer osv., som i sig selv hurtigt viser sig positivt på sundhedskontoen, hvis man skærer dem fra.
Ifølge David Perlmutter, neurolog og hjerneforsker, er der dog to problemer med gluten, som han beskriver i sin bog, Hjernens nye liv. Det ene problem omhandler gluten i sig selv, hvor det andet snarere handler om de fødevarer, som gluten befinder sig i. Hvad angår det første problem, forklarer Perlmutter, at gluten indeholder et protein, gliadin, som øger tarmens permeabilitet (dvs. gennemtrængelighed), hvilket medfører, at tarmen ikke kan kontrollere, hvad der får lov til at trænge igennem tarmvæggen. En øget permeabilitet hænger sammen med øget inflammation og deraf mange helbredsproblemer såsom leddegigt, autisme, diabetes, cøliaki, Alzheimer m.fl. I forhold til det andet problem, da befinder gluten sig i mange kornprodukter. En kost bestående af for store mængder kornprodukter og kulhydrater (også når man ser bort fra gluten) er ifølge Perlmutter skadeligt, da det skaber et ustabilt blodsukker og sætter blodsukkeret højt i vejret, hvilket blandt andet skader tarmens sundhed. Des mere sukker og kulhydrater i blodet, des dårligere tarmflora har du.
Giulia Enders, ph.d. og forsker, er enig i dette, og hun beskriver i sin bog, Tarme med charme, hvordan mange kornprodukter, såsom hvedemel, er næring til de ”dårlige” tarmbakterier i tarmen. Hermed sagt er hvedemel ikke farligt, men det er noget, vi har godt af ikke at få for meget af. Enders forklarer fx, hvordan det også ses hos insekter, at når de spiser for meget hvedekorn og gluten, da hæmmer det nogle af deres fordøjelsesenzymer. Igen, dette sker kun, når de indtager for meget hvede. Ligesom insekterne har de fleste mennesker godt af ikke at få for meget gluten. Nogle mennesker oplever bedre koncentration, mindre træthed og bedre fordøjelse efter et par uger uden gluten, også selvom de ikke er glutenintolerante. Enders skriver også, at selvom man ikke har cøliaki og dermed ikke vil få en betændt eller ødelagt tarm af at indtage gluten, så har immunforsvaret og fordøjelsen det generelt ikke godt af for meget gluten.
Jimmie Kert og Lisbeth Rose, begge læger samt forfattere til bogen, Sund med dine gode bakterier, anbefaler, at man holder indtagelsen af glutenholdige fødevarer, herunder det meste slags brød, til et par gange om måneden. Om man vil kalde gluten skadeligt eller ej, da vil gluten, ifølge de to læger, i for høje mængder under alle omstændigheder være en belastning for kroppen. I perioder, hvor man er særligt presset, stresset, syg osv., da kan et indtag af for meget gluten være en yderligere belastning, der således er med til at skabe sygdom/lidelse eller blot vedligeholde tilstanden. (Fibæk, Caroline & Fürst, Stine, Hormonel harmoni).

Jeg spiser ikke gluten – så tit

Jeg lider ikke at cøliaki, og jeg kan dermed godt tåle gluten, men ikke mindst på baggrund af ovenstående men hovedsageligt grundet min egen oplevelse ved at skære ned på gluten, da spiser jeg ikke gluten – så tit.
Jeg har selv døjet med en dårlig fordøjelse, oppustethed og hormonelle ubalancer, og disse symptomer lettes i høj grad, når jeg minimerer gluten. Jeg udelukker dog aldrig muligheden for effekten af placebo (tanker kan flytte bjerge, virkelig!) samt samspillet med andre tiltag jeg gør, såsom jeg også indtager en helt masse grønt og undgår så vidt muligt stress.
Jeg udelukker dog ikke gluten fuldstændigt fra min kost. I min optik må intet være forbudt, heller ikke gluten, så længe jeg tåler det selvfølgelig. Jeg indtager typisk gluten i brød, kager, slik osv. til middage, i weekenden, eller når jeg ellers forkæler mig selv, men gluten er på den måde ikke en del af min “sunde hverdag”. Når jeg holder min indtagelse af gluten på dette niveau, fungerer min krop godt. Gennemsnitligt vil jeg mene at indtage gluten et par gange hver weekend.
Jeg er opmærksom på ikke at indtage for få kulhydrater, hvilket hurtigt kan ske, når man undgår gluten-holdige produkter. Til daglig anvender jeg derfor primært kulhydratkilder uden gluten, såsom glutenfri havregryn, boghvedemel, mandelmel, quinoa, ris osv. Bemærk at jeg aldrig kunne drømme om at købe ”glutenfri” produkter, som ikke er glutenfri naturligt, men hvor gluten er blevet trukket ud af produkterne. Disse er nemlig ofte fyldte med sukker, tilsætningsstoffer og andre erstatningsstoffer, og i det tilfælde vil jeg langt hellere indtage den naturlige glutenholdige vare – både sundhedsmæssigt og smagsmæssigt. Naturligt glutenfri kornprodukter inkluderer fx amarant, boghvede, quinoa, majsmel og hirse. Se under Recipes for inspiration til glutenfri opskrifter.
I min optik handler det (som med det meste i livet) først og fremmest om at lytte til sin krop. Hvis du ikke lider af cøliaki, så handler det om at mærke efter, hvor meget/hvor lidt gluten du kan indtage, førend din krop ”brokker” sig. Vi har alle forskellige “tolerancer” overfor gluten. Fordøjelsesgener, hudproblemer, problemer med vægttab, tristhed og andre skavanker kan handle om så mange forskellige ting, men hvis du ikke aner roden til dine problemer, så kan det være et godt sted at starte at skære ned på gluten i en periode. Lettes dine symptomer, så kan det muligvis handle om, at din krop har godt af knap så meget gluten. Ligeså vel at vi kan trives med at indtage sukker, og at sukker derfor heller ikke er “farligt” så er det noget, ingen har godt af at spise flere gange om dagen hver dag. På samme måde er gluten noget, de fleste vil have gavn af at minimere i hverdagen.
Vi er unikke individer, og ligesåvel er vores tarmsystem, fordøjelse, hud, humør og behov også individuelt sammensat. Man skal mærke efter, hvad der virker for lige netop dig. Tåler du gluten, så er gluten ikke “roden til alt ondt”, men for høje mængder kan  bidrage til at vedligeholde/skabe lidelser.

Pas på med at gå 100% glutenfri

Hvad mange sundhedseksperter ser som et større problem end gluten i sig selv er, at folk kan risikere at fejlernære sig, hvis de går helt glutenfri. Gør du det, så er det derfor vigtigt, at du på længere sigt tager dig nogle forholdsregler. Vælger du fx aldrig at spise hvede og rug, kan du risikere at mangle nogle b-vitaminer, fibre og fuldkorn. Det er også en udfordring ikke at ende med at spise for ensformigt og dermed blive fejlernæret. Dette er bl.a. også grunden til, at folk med cøliaki må konsulteres med dygtige ernæringseksperter.

– Kærlig hilsen Julie/HappyHealth – 

Følg mig på Facebook og Instagram

Referencer

Enders, Giulia. 2015. Tarme med charme – alt om et undervurderet organ. People’sPress

Perlmutter, David. 2015. Brain Maker.

Kert, Jimmie & Rose, Lisbeth. 2016. Sund med dine gode bakterier. LaBesonne.

Fibæk, Caroline & Fürst, Stine. 2016. Hormonel harmoni. People’sPress

https://www.sundhed.dk/borger/sygdomme-a-aa/mave-og-tarm/illustrationer/praesentationer/coeliaki/

http://intolerance.dk/havre-er-det-glutenfrit/

http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

http://www.netdoktor.dk/sygdomme/fakta/levnedsmiddelallergi.htm

https://www.foedevarestyrelsen.dk/Publikationer/Alle%20publikationer/2009224.pdf

http://www.madforlivet.com/viden-og-forskning/hvad-er-gluten/

http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten

https://celiac.org/blog/2014/02/9-things-you-should-know-before-going-gluten-free/

http://www.fitliving.dk/sund-og-slank/kost/fokus-pa-gluten—er-en-skive-brod-virkelig-sa-slemt/


– ENGLISH –

“Gluten”. You need to say no more to start a great debate. Some believe that gluten causes digestive problems, bloating, weight gain, skin problems and more, while others believe gluten does no harm unless you are intolerante to gluten. It can be difficult to figure out whether or not you should eat gluten. I’ve been confused myself too. Therefore I have investigated quite a lot about it. I want to know how I best deal with gluten in my diet.

This post is quite long but the topic is also that complex. I hope you’ll find it useful and it will clear out some of your confusions about gluten. At the bottom I write about whether or not I eat gluten…
As always you can see my references at the bottom of the post.
Some people would never eat anything with gluten while others eat it in moderation and some do not care at all. So, what is the right thing to do?
Is gluten unhealthy?
Does gluten damage my digestion?
Does it make me gain weight?
Does it make me bloated?
Will it ruin my skin?
– also if I do not suffer from celiac disease?
As a health enthusiast I am, of course, very eager to sort out my confusion about gluten. I care a great deal about my body’s health and my well being in general, which is why I want to know whether or not I should be eating gluten. Therefore, I have spent several hours examining the subject and I hope this help you in the health jungle about gluten.. Once more, I emphasize here that I am not an expert of any kind in this area, but I speak out from my own experiences and all the sources that you’ll find in the bottom of this post.
Before we move too far into the discussion of gluten, let’s start by understanding what gluten is and what it means when you are not able to tolerate gluten (celiac disease).

 Gluten

Gluten is a kind of protein found in some grains; wheat, rye, barley and oats. Originally gluten does not occur in oats, but since oats today are often grown in the same areas or stored in the same containers as grains that contain gluten, you will find gluten in oates unles they are marked “gluten free”.
Gluten is found in wheat flour, durum wheat flour, wholemeal flour, whole wheat flour, sifting, wheat bran, wheat germ, whole wheat, semolina, bulgur, couscous, rye flour, rye kernels, oatmeal (if they are not gluten-free), bread, cakes, pasta, bread crumbs, waffles, biscuits, crackers, most cereals, most ready meals, pâtés, stew, sauce, broth, ketchup, filled chocolates, candy, chips, fried onions, beer …

Celiac Disease

Celiac disease is a chronic autoimmune disorder (thus not an allergy, as many believe) in the small intestine caused by a sensitivity to gluten. Suffering from celiac disease, the ingestion of gluten activates an immune response which creates inflammation in the small intestinal mucosa. This destroys the intestinal function and inhibits the absorption of nutrients. Thus, it is dangerous to ingest gluten, if you suffer from celiac disease as it ultimately creates growth retardation, vitamin / mineral shortages and poor well-being. The treatment is not to consume gluten at all.

 Gluten or not?

There is already an incredible number of bloggers and health experts that tell about their great effects by going gluten-free, although they do not suffer from celiac disease. These stories offer both weight loss, better digestion, prettier skin, better mood and even a better life.
The problem with these stories is, according to many scientists, however, lack of scientific evidence. There is simply not enough evidence to say that it is health-promoting to cut out gluten from your diet, unless you can not tolerate it.
Sheila Crowe, professor in the division of gastroenterology at the UC San Diego School of Medicine, do not think, due to lack of evidence, that anyone has to abstain from gluten, unless you can not tolerate it. At the same time, she recognizes, however, that she has seen many people with skin disorders such as psoriasis and eczema, achieving a better skin when they avoid gluten. She can not conclude whether this is due to the exclusion of gluten in itself or that, for instance, they do not consume wheat.
Likewise, Steffen Ulrik Friis, chief physician at the medical unit, Gentofte Hospital, tells that many who do not suffer from celiac disease, still experience less bloating and a generally better digestion when they cut back on gluten. The advantages of reducing gluten in your diet, which many people experience, can also be a result of that cutting out on gluten also means cutting out on many unhealthy foods. Fastfood, burgers, pizza, chips, fries etc. all contain gluten. Cutting out on these kinds of food will in itself improve your health quickly.
According to David Perlmutter, neurologist and brain researcher, there are two problems with gluten, which he describes in his book, Brain maker. One problem concerns gluten in itself, the second is more about the kind of food in which gluten exists. As to the first problem, Perlmutter explains that gluten contains a protein, gliadin, which increases the intestinal permeability, which means that the gut can not control what is allowed to pass through the intestinal wall. An increased permeability is related to increased inflammation and a number of health problems such as rheumatoid arthritis, autism, diabetes, celiac disease, Alzheimer and more. The second problem concerns that gluten exists in many grains. A diet consisting of large amounts of grains and carbohydrates (even when disregarding gluten), is, according to Perlmutter, harmful because it creates an unstable blood sugar which among other things harms the intestinal health. The more sugar and carbohydrates in the blood, the less healthy gut.
Giulia Enders, Ph.D. and researcher, agrees with this, and she describes in her book, Gut – the inside story of our body’s most under-rated organ, how most grains such as wheat flour, work as nutrition for “bad” bacteria in the gut. This being said, wheat flour is not dangerous, but it is something we benefit from when we do not have too much of it. Enders explains how this is also observed in insects. When they eat too much wheat and gluten it inhibits some of their digestive enzymes. Again, this happens only when they consume too much wheat. Like insects, most people benefit from not eating too much gluten. Some people experience better concentration, less fatigue and better digestion after a few weeks without gluten, even though they do tolerate gluten. Enders also writes that even if you do not have celiac disease and therefore will not get an inflamed or damaged gut by eating gluten, your immune system and digestion is generally not happy with too much gluten.
According to Jimmie Kert and Lisbeth Rose, both Danish doctors and co-authors to the book, Stay healthy with your healthy bacteria (my own translation of the Danish title), it is best to keep gluten on a minimum in your diet. This includes most kinds of bread, pasta etc. which they suggest you eat 1-2 times per month. Whether or not you want to call gluten harmful, these doctors believe that too much gluten in any case is a burden to the body. Gluten is especially straining when you are under other kinds of stress; a big workload, sadness, disease etc. Under these circumstances an intake of too much gluten works as an additional burden to your body, thus helping to create disease/stress, or simply maintaining the state. (Fibæk, Caroline & Fürst, Stine, Hormonel harmoni).

I do not eat gluten – that often

I do not suffer from celiac disease but in the light of the above and especially due to my own experiences I do not eat gluten that often.
I once struggled with poor digestion, bloating, hormonal imbalances and I’ve experienced that all of these symptoms facilitated when I minimized gluten in my diet. I am always aware, however, that it’s possible that some of the effect is due to placebo (thoughts really do move mountains!) plus the interaction with all the other actions that I do; I eat A LOT of green veggies and healthy food plus I exercise and do yoga and meditation on a regular basis.
Notice that I do not exclude gluten completely from my diet. In my opinion, nothing is forbidden and this includes gluten too – as long as I tolerate it, of course. I typically consume gluten when I eat bread, cakes, sweets etc., when I’m out for a dinner, on restaurants, during weekends or when I feel like spoiling myself. But gluten is mostly not a part of my healthy daily day. Keeping gluten on this level in my life is what works best for me. I would say that on average I eat gluten a couple of times every weekend.
I’m aware that I do not end up eating too little carbohydrates which is a common problem when you go gluten free. During my daily day I choose carbohydrates which are free from gluten such as gluten free oates, buckwheat flour, almond flour, quinoa, rice etc. I could never dream of eating anything “gluten-free” that is not naturally gluten free. Gluten free products where the gluten has been pulled out of the products are often filled with sugar, additives and other substitutes – and in that case I will rather have the natural gluten-rich product – both health and taste wise. Naturally gluten-free grain products include for example amaranth, buckwheat, quinoa, corn and millet. See Recipes and check out my gluten free recipes which I use in my daily day.
In my view, we must first and foremost listen to our own bodies. If you do not suffer from celiac disease, then you must feel your own way to how much/how little gluten your body is able to deal with/tolerate. We all have different level of “tolerances” to gluten. Poor digestion, skin problems, weight gain, sadness etc. can all be a cause of SO many different things, but if you do not know the root to your problems, then cutting a bit back on gluten could be a good place to start. If your symptoms get better this could mean that your body would benefit from a diet lower in gluten. Just as well as we can be live a good life with a diet containing sugar, we all know that too much sugar is not good for any of us. Similarly, gluten is something that we all benefit from not getting too much of. Again, the question is how much “too much” is for you.
We are all unique individuals. Likewise are our intestines, digestive systems, skin, mood and needs. Therefore we must all feel what works best for our own body.

Be careful if you go 100% glutenfree 

What many health experts see as a bigger problem than gluten in itself is that people on a completely gluten free diet may risk to eat a malnutrtional diet. So, if you are planning on cutting out on gluten 100% of your diet you must take your precautions. For example, if you never eat wheat and rye you can risk to be lacking important B vitamins, fibres and whole grains. It is also a challenge not to end up eating to uniformly. That is also why people who suffer from celiac disease always consult with nutritional experts.

– Love Julie/HappyHealth – 

Follow me on Facebook and Instagram

References

Enders, Giulia. 2015. Tarme med charme – alt om et undervurderet organ. People’sPress

Perlmutter, David. 2015. Brain Maker.

Kert, Jimmie & Rose, Lisbeth. 2016. Sund med dine gode bakterier. LaBesonne.

Fibæk, Caroline & Fürst, Stine. 2016. Hormonel harmoni. People’sPress

https://www.sundhed.dk/borger/sygdomme-a-aa/mave-og-tarm/illustrationer/praesentationer/coeliaki/

http://intolerance.dk/havre-er-det-glutenfrit/

http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916

http://www.netdoktor.dk/sygdomme/fakta/levnedsmiddelallergi.htm

https://www.foedevarestyrelsen.dk/Publikationer/Alle%20publikationer/2009224.pdf

http://www.madforlivet.com/viden-og-forskning/hvad-er-gluten/

http://www.webmd.com/diet/healthy-kitchen-11/truth-about-gluten

https://celiac.org/blog/2014/02/9-things-you-should-know-before-going-gluten-free/

http://www.fitliving.dk/sund-og-slank/kost/fokus-pa-gluten—er-en-skive-brod-virkelig-sa-slemt/


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  1. […] 4. Undgå. Undgå at indtage for store mængder af gluten, raffineret mel, sukker og mælkeprodukter i hverdagen. Disse fødevarer er i sig selv ikke skadelige,medmindre man er intolerant eller allergisk, men i for store mængder skaber de en overvægt af de “dårlige bakterier” i maven. Og det handler om den rette balance. Personligt mærkede jeg en stor effekt af at skære ned på disse fødevarer, og i dag spiser jeg dem i mindre grad. Jeg indtager dem på et minimum i hverdagen og “gemmer” og nyder dem hellere til hyggestunder, fester, i weekenden osv. Læs mere om gluten HER. […]

  2. […] Mindre gluten. Om man tåler gluten eller, så har ingen mennesker godt af for meget gluten. Tåler du gluten, behøver du ikke udelukke gluten fra din kost. Medmindre man ikke kan tåle særlige fødevarer, da anbefaler jeg aldrig at gøre noget som helst forbudt, hverken gluten, sukker osv. ”Gluten” er et stort emne i sig selv, som jeg derfor har skrevet et helt indlæg om. Kan du læse HER. […]

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