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Gluten intolerance is quite common, and often undiagnosed. Some researchers suggest that up to 15 per cent of people may have some form of gluten intolerance, but their symptoms can be so slight they don’t even realise it. Gluten is a protein found in wheat, rye and other grains that some people find difficult to digest. These people are gluten intolerant. Symptoms include fatigue, feeling bloated, general aches and pains, migraines and flatulence.

Gluten allergy, intolerance or coeliac disease?

True food allergies are quite uncommon, and they are quite serious. Eating food you are allergic to can cause a rash, a swollen tongue, breathing problems and diarrhoea. Food allergies need to be treated immediately, since in the worst case they can even lead to death. If you are allergic to the protein in wheat and rye, you will likely know this already, because the symptoms are so severe.

Gluten intolerance is far more common than gluten allergy, and its symptoms are less obvious. If you are sensitive to the protein in some grains, you may notice that you feel tired after eating wheat or rye. You may feel bloated, suffer from flatulence, and be prone to migraines. Trying an elimination diet, where you exclude all foods containing gluten, is one way to see whether you are gluten intolerant. If you feel better on a diet free from gluten-rich grains, it is very likely that you are intolerant. Your doctor can also test for gluten intolerance.

Coeliac disease is a disease of the small intestine, where an allergic reaction to gluten causes inflammation and damage. Coeliac disease is quite common in Europe, with one in every 300 people in Northern Ireland suffering from it. Coeliac disease often goes undiagnosed, and if you suffer from diarrhoea, flatulence, bloating, fatigue, muscle cramps and unexplained anaemia, you should visit your doctor to investigate whether you have coeliac disease.

Which grains contain gluten?

All grains actually contain gluten, but some are safe for those with gluten intolerance. Wheat, rye, and barley should be avoided, while rice, corn, buckwheat, millet and quinoa are all safe. Experts recommend eating oats only in moderation, and first making sure that they are gluten-free – some oats come into contact with wheat when they are processed, and should be avoided.

Making the change to a gluten-free diet can seem very challenging at first, as many staple foods like bread made from wheat must be avoided. Luckily, there is plenty of information and a host of recipes to try online to help you make the transition.