Gluten is responsible for the elasticity of kneaded dough allowing it to be leavened as well as for the "chewiness" of baked products. People who have celiac disease, gluten intolerance, dermatitis herpetiformis, wheat allergy or other health problems cannot tolerate gluten which is commonly found in grains such as wheat (including spelt, triticale, and kamut), rye, oats, barley, millet and any derivatives of these grains. These foods include most grains, pasta, cereal and many processed foods. No gluten is found in rice, wild rice, buckwheat, quinoa, sorghum, amaranth or maize (corn). Gluten intolerance is commonly known as leaky gut syndrome and it is estimated that the incidence of gluten sensitivity is around 30% of the population.

Celiac disease is the most commonly known disease related to gluten intolerance. It is a fairly common disorder with about one out of every 133 people having the disorder. The cause of it is unknown, but it is thought that both genetic and environmental factors contribute to the disease. If a parent or sibling has celiac disease then you have about a 20% chance of also having the disease and it is recommended that you be tested.

If you have celiac disease and you eat any food containing gluten (even tiny amounts of gluten can cause harm), the immune system responds by damaging the small intestines. It targets specifically the villi (small finger-like projections lining the intestine walls) and causes damage to the lining of the small intestines. Nutrients from food are absorbed into the bloodstream through the villi. A person without villi becomes malnourished no matter how much food they eat. If celiac disease is left untreated, it can lead to a range of disorders including;

• Malnutrition
• Osteoporosis
• Infertility
• Deficiencies of nutrients (especially iron, calcium and B vitamins)
• Lymphoma or adenocarcinoma of the intestine
  

Women with untreated celiac disease have an increased risk of miscarriage and it can also cause congenital malformation in unborn babies, such as spina bifida.

People with coeliac disease remain sensitive to gluten throughout their life. Even if symptoms disappear, damage to the small bowel can still be taking place, if gluten is being ingested. With the removal of gluten from the diet, a reversal of the abnormalities of the lining of the bowel occurs and the problem of deficiencies will be resolved.

The disease can appear at any age (some people develop symptoms in infancy, while others are fine until the disease surfaces later in adulthood). Many stressful events can trigger celiac disease such as infection, pregnancy, childbirth or severe emotional stress. The symptoms of celiac disease are different for everyone and may include -

• Diarrhea or constipation
  
• Fatty stools
• Abdominal bloating and pain
• Weight lossAnaemia
• FatigueWeakness and muscle cramps
• NauseaVomiting
• Respiratory problems (asthma)
  

Maintaining a gluten-free diet means becoming aware of all the foods and products that contain wheat. There are many obvious foods which contain gluten, but there are also a whole range of ingredients which can come from a gluten source such as modified food starch, preservatives and other food additives. It is essential that you become "ingredient aware".

In Australia our food standard codes requires that:

• Food labelled as 'gluten free' must not contain any detectable gluten and no oats or malt.
  
• Food labelled as 'low gluten' must contain less than 0.02% gluten.
• The gluten content must be added to the nutrition information panel of a food labelled gluten free or low gluten.
• Ingredients derived from grains containing gluten must always be declared on food labels.

If ingredients are not listed on the product-label, always check with the manufacturer and if you are not sure of the gluten content of any ingredient do not take the chance.

People with celiac disease can still enjoy a well balanced diet with a variety of foods, including bread and pasta. Instead of wheat flour, you can buy a wide range of gluten free flour and baked goods which can be made from rice, soy, amaranth, quinoa, buckwheat, beans, corn and potatoes. Of course you can also enjoy naturally gluten free foods such as meat, fish, eggs, dairy products without additives, fruits and vegetables.

Avocados are native to Central America and are now grown in most tropical and subtropical countries. Avocados are known as a rich creamy fruit, which is often mistakenly related to putting on weight. Actually, avocados contain a natural source of monounsaturated fat, which makes it heart healthy - of course, as with all things, everything in moderation! The monounsaturated fats (oleic acid) in avocados helps lower LDL (bad) cholesterol and maintains HDL (good) cholesterol.

Nutritional Benefits Related to Eating Avocados

• As mentioned, avocados contain monounsaturated fats. This can also help control diabetes. Research has found that by using avocados as a primary source of fat in your diet, diabetes sufferers can lower triglycerides by up to 20%.
  
• Avocados contain a huge source of fibre. One Avocado has up to 10 grams of fibre and may help to prevent certain types of cancer, particularly colon cancer.
  
• Avocados help regulate blood pressure as they contain a good source of potassium and are low in sodium. Adequate intake of potassium can help protect you against circulatory diseases, such as blood pressure, heart disease or stroke. An avocado is higher in potassium than a medium banana.
  
• Avocados are rich in folate. One avocado a day can provide almost 30% of the recommended daily dosage. Folate is important for heart health. Studies have shown that woman who have folate rich diets have a much low chance of cardiovascular disease, and a lower chance of heart attacks or fatal heart disease. Also folate helps prevent life threatening birth defects of the spine and brain.
  
• Avocados are a good source of Vitamin E, which is essential for the normal functioning of the body. Vitamin E is also an antioxidant which protects polyunsaturated fatty acids in cell membranes from free radical attacks. (free radicals are associated with the beginning of cancer and heart disease).
  
• Avocados contain good amounts of Vitamin C, a powerful antioxidant which prevents viruses from penetrating cell membranes and is necessary for the production of collagen. Collagen is needed for the growth of new tissues and cells.
  
• Avocados also contain thiamine and riboflavin. Thiamine converts carbohydrate to glucose to fuel the brain and nervous system and riboflavin helps the body to release energy from proteins, carbohydrates and fat.
• Avocados will aid in the healing of digestive and circulatory problems.
  
• Avocados provide more than 25 essential nutrients.
  
• Avocados are traditionally used to heal skin problems. Avocado paste can be applied to rashes and rough skin to make it smoother or even be applied to soothe sunburnt skin.
  
• Avocados also contains vitamin A, vitamin K, vitamin B6, copper, calcium, iron and magnesium.
• Avocados contain enzymes called chitinases that can cause allergic reactions in people with a sensitivity to latex (this also applies to bananas and chestnuts). Non-organic avocados are processed with ethylene gas that increases these enzymes; organic produce is not treated with ethylene gas and therefore has fewer allergy-causing compounds, but it is still recommended that if you have a latex sensitivity that you proceed with caution.
• Non organic avocados are also sprayed with petroleum based fertilizers such as neurotoxic malathion.
  

How to select and store Avocados

• Avocados do not ripen until picked, so fresh ones will be as hard as rocks.
• Choose heavy, unblemished avocado that has a slight neck, rather than being round at the top.
• Avoid any with bruises or soft spots and those with a hollow between the flesh and skin.
• A ripe, ready to eat avocado is slightly soft but should not have dark sunken spots or cracks.
• If firm, place in a paper bag at room temperature with a apple or banana, away from direct sunlight and it will be ready to eat in a few days. As the fruit ripens, the skin will turn darker.
• Never refrigerate avocados until ripe as this will make the ripening process significantly slower.
• Once ripe, if uncut, they can be kept in the fridge for up to two weeks.
  

The brighter the fruit, the more beta carotene (helps prevent cancer) your avocado contains. Using fresh avocados as a spread and as a substitute for butter on sandwiches and toast may help you reduce calories, fat, saturated fat, sodium and cholesterol and remember if you are recuperating from sickness and trying to regain strength, eat an avocado everyday, this will improve your health.