More times than I can count, I’ve heard someone say, ‘Oh, gluten-free? So no milk, right?’ 😅 It’s a mix-up I’ve come across so often, and I get it—gluten and lactose sound like they’d be in the same WhatsApp group. But trust me, they’re worlds apart! That’s exactly why I’m sharing this—let’s break it down in a way that actually makes sense, no complicated science, just the real deal!”
WHAT EXACTLY IS GLUTEN?
Gluten is a protein found in wheat, barley, and rye. It’s what gives bread that nice stretchy, chewy texture. Ever kneaded dough and felt how elastic it becomes? That’s gluten at work! Think of it as the glue that holds baked goods together.
While gluten is harmless for many people, others may experience adverse reactions to it due to gluten intolerance or celiac disease.
Gluten is found in everyday Kenyan staples like chapati, mandazi, bread, samosas, cakes, pasta, beers, breakfast cereals and even some sauces (e.g soy source) and soups (where wheat is used as a thickener).
But what about ugali? Good news—pure ugali is gluten-free! 🎉 (Unless it’s mixed with wheat flour, like some processed maize meals.)
WHAT GLUTEN IS NOT
- Gluten is NOT lactose – Lactose is the sugar found in milk. Being lactose intolerant means your body struggles to digest dairy. Gluten has nothing to do with milk or dairy!
- Gluten is NOT a fat or carbohydrate – It’s a protein, not something that adds extra weight.
- Gluten is NOT in all foods – Some people hear “gluten-free” and think it means you don’t eat any carbs. Nope! You can eat ugali, rice, sweet potatoes, nduma (arrowroots), yams, beans, and plenty of fruits and veggies without worrying about gluten.
WHO NEEDS TO AVOID GLUTEN?
For most people, gluten is harmless. But for some, it’s a serious health issue:
✅ People with Celiac Disease – This is an autoimmune condition where even a tiny amount of gluten damages the intestines. It’s a life-threatening condition if not managed properly.
✅ People with Non-Celiac Gluten Sensitivity (NCGS) – They react to gluten but don’t have Celiac Disease. Symptoms include bloating, headaches, tiredness, and digestive issues.
✅ People with Wheat Allergy – They are allergic to wheat proteins, which can trigger reactions like swelling, hives, or even difficulty breathing.
Many Kenyans live with these conditions without knowing it because symptoms often mimic other issues like ulcers or IBS (Irritable Bowel Syndrome). If you constantly feel sick after eating wheat products, it might be time to get checked!
Symptoms to look out for include; Bloating and gas, Diarrhea or constipation, Fatigue, Headaches, Skin rashes and Joint pain.
If you notice these symptoms after consuming gluten-containing foods such as bread, pasta, or beer, you may have gluten sensitivity.
SO, WHAT CAN GLUTEN-FREE PEOPLE EAT?
A gluten-free diet in Kenya is not impossible! You can enjoy:
🥑 Fruits & veggies – Mangoes, avocados, sukuma wiki, spinach, carrots… all safe!
🍚 Staple carbs – Ugali, rice, nduma, sweet potatoes, cassava, matoke… hakuna shida!
🐟 Proteins – Nyama choma, fish, kienyeji chicken, beans, lentils… all gluten-free!
🍞 Gluten-free goods – Specially made beers, cakes, bread, and mandazi that use alternative flours like rice, millet, almond, coconut, or sorghum flour.
WHY DOES THIS MATTER?
In Kenya, gluten intolerance is rarely talked about, meaning many people suffer in silence. If you or someone you know keeps having unexplained bloating, stomach pains, or constant fatigue, it’s worth exploring if gluten could be the issue.
More awareness = better health + more food options for those who need them.
That’s why I’m here to create safe, delicious, gluten-free treats and to educate more people about gluten intolerance. If you found this helpful, share it! Let’s get more Kenyans informed. 🙌🏽
Got questions? Have you ever wondered if you’re reacting to gluten? Let’s talk in the comments!