Easy and delicious life without gluten

Over two decades, we at Grain Products have helped thousands of our customers to follow a gluten-free diet. At the same time, our flour and flour mixes and other milling products have been developed to make gluten-free baking and cooking easier than ever before.

If you are considering switching to a gluten-free lifestyle or want to improve the quality of the diet you already follow, this article is for you. We will explain the problems gluten causes in the gut, present options for a healthy gluten-free diet and give practical tips for an enjoyable gluten-free everyday life.

Virtasalmen Viljatuote Oy is a pioneer and expert in gluten-free flour and flour blends. Experience has shown that life without gluten can be both easy and delicious - as long as the right, high-quality ingredients are available.

Gluten: What is it and why can it be harmful?

From a scientific point of view, wheat gluten protein contains two prolamins, gliadin and glutenin. When the dough is mixed with liquid and kneaded, these proteins form an elastic network that gives the dough its cohesiveness. The composition of gluten in rye and barley is slightly different, but these cereals also cause symptoms in people with coeliac disease. The prolamine in oats, avenin, does not cause symptoms in people with coeliac disease, but a small number of people are also sensitised to products containing oats.

Celiac disease is an autoimmune disorder in which gluten damages the lining of the small intestine. This prevents the absorption of nutrients and can lead to symptoms such as abdominal pain, bloating, diarrhoea and constant fatigue. The symptoms and their intensity vary from patient to patient. The only way to avoid these symptoms is to follow a completely gluten-free diet. Efforts are being made to develop anticeliac medicines, but they are not yet on the market.

Do you suspect you are developing gluten-related symptoms?

According to various sources, around two per cent of Finns suffer from celiac disease. Some of them suffer from celiac disease without knowing it. In addition, a much larger proportion of the population suffers from gluten intolerance. Its symptoms can be similar to those of celiac disease, but without a clear autoimmune reaction. Even for those with gluten sensitivity, the only way to get relief is to cut gluten out of the diet.

Tests by a doctor, such as blood antibody tests and small bowel imaging or tissue samples, can reveal or help rule out celiac disease. If you suspect celiac disease or gluten sensitivity, you should always contact your doctor immediately.

Benefits of a gluten-free diet

A gluten-free diet is currently the only way to treat celiac disease. When people with celiac disease follow a gluten-free diet, the lining of their intestines recovers from inflammation and acute symptoms disappear.

Some people with irritable bowel syndrome (IBS) have found that a gluten-free diet eases their symptoms, such as stomach pain, diarrhoea and bloating. Although gluten sensitivity is not a direct cause of IBS, a gluten-free diet can help relieve its symptoms in some people. Research suggests that gluten sensitivity itself is only present in about 1-2% of people with IBS.

Some people may experience symptom relief from a gluten-free diet even if they do not have a true gluten sensitivity or celiac disease. This may be because a gluten-free diet removes other potential symptom-causing ingredients from the diet, such as FODMAP carbohydrates.

Switching to a gluten-free diet is not just about restrictions, it can open the door to a more varied diet based on nutrient-rich, gluten-free cereal products. Experimenting with ingredients that we traditionally use less often, such as millet, sorghum, teff and buckwheat, can bring new taste sensations and nutritional benefits that enrich everyday life and celebrations.

The challenges of a gluten-free life

Changing habits is never straightforward. Switching to a gluten-free lifestyle also presents its own challenges, and it's worth preparing for them in advance. It's a big change, so it's worth discussing it with your doctor and preferably a nutritionist beforehand to ensure you have an adequate and varied diet.

The biggest challenge, at least in the early stages, is that gluten is hidden in many familiar foods. It is found in a surprisingly wide range of products, such as spice mixes, marinades, yoghurt, cheeses, sauces and additives in cold cuts. In restaurants, the source of latent gluten can also be flour and dough residues in utensils and on cooking surfaces, for example.

So strict vigilance is needed when changing eating habits. Today, more and more manufacturers are labelling their products as gluten-free and restaurants often include gluten-free options on their menus. Finding gluten-free products in shops is nowadays quite easy.

Gluten-free and social life

Going gluten-free can also feel socially challenging, at least at first. When friends or family are not used to accommodating food allergies or special diets, finding gluten-free foods at restaurants or social gatherings can feel difficult.

But there are solutions to this challenge: before a restaurant dinner or a visit to a village, it's worth finding out about gluten-free options in advance. At a communal dinner party, you can ask your hosts to provide gluten-free options or take something to share yourself. As people get to know your special diet, it will certainly become easier to find gluten-free options.

You can also introduce your family and friends to gluten-free baked goods and dishes that you make yourself. Many people have the impression that gluten-free products are less tasty or have a different texture than gluten-containing products. Most of your guests are unlikely to notice that they are enjoying a gluten-free savoury or sweet pastry unless you specifically mention it.

Tips for a gluten-free life

Virtasalmi Viljatuote is a manufacturer of certified gluten-free cereals and flour blends. So we can help you safely get started with your gluten-free lifestyle. We offer a range of gluten-free flours and flour blends to suit different baking needs, as well as flour blends that can be used as a substitute for gluten-containing ingredients. Once you've made the switch to using gluten-free staple ingredients, you'll find plenty of new delicious recipes and cooking inspiration. On our website, you'll find a comprehensive recipe bank of ideas for everyday and festive occasions. Many traditional treats such as buns, cakes, pies and tarts can be made with gluten-free flour - you can rely on our tried and tested recipes.

If you have been diagnosed with celiac disease, it may be appropriate to replace some of the cooking utensils you normally use with new ones that have not been exposed to gluten-containing flour. Then you can make sure that the utensils do not contain flour residues that can cause symptoms.

However, if you run into problems, have questions or need community support, you'll find a number of diet-related communities of food lovers and lifestyle groups, both on social media and live. You can share recipes, tips and experiences if you want. The peer support of these groups can be an important emotional resource when learning a new lifestyle.

Closing words

As you've probably noticed, life without gluten can be easy and delicious - as long as you do your research and make sure your diet contains the right amounts of essential nutrients, fibre, vitamins and trace elements. With the right ingredients and instructions, you can make your own savoury and sweet treats without gluten.

Remember that a gluten-free diet is not just a diet, but a way of life that helps you cope with the symptoms of celiac disease and gluten sensitivity. Patience, enthusiasm and the right products open the way to an enjoyable gluten-free lifestyle.

If you're still looking for more information on a particular aspect of gluten-free living, we have other articles on our website on the subject.

We hope this article will open the way to an easier and more delicious life for you - without gluten! We welcome you to take a closer look at our products and inspiring recipes.

Other related links

https://www.keliakialiitto.fi/tule-mukaan/liity-jaseneksi/
https://www.antioksidantti.fi/gluteeniherkkyys/