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He was a little more verbose than he had intended; however, it couldn't be helped. When Toby was scared, he tended to get wordy. Any grade school bully who had thrashed him on the playground could have vouched for that.
Mr. Laferle stepped back and Toby took that as a sign to enter. Once more, not thinking, otherwise he might have caught the too-wideness of the man's eyes, like he was drinking Toby in.
He was grateful to be inside and resisted the urgent and clichéd need to put his back to the door and let loose a sigh of relief. The man was still walking backward, his eyes on Toby when Toby realized he had a more pronounced version of the same expression as Wanda earlier today. Hers had been budding confusion and . . .
. . . and adulation?
No, that couldn't have been it, could it? And Pete Erskine was probably one of the only people who hadn't read him. Could both men be fans?
They made their way to the kitchen, which was immaculately well-kept in comparison to the shambles that Toby had seen so far. The kitchen smelled of mothballs, pizza, and roach spray with an undertone of good old human sweat. An off-white phone was on the wall next to the fridge and he made a beeline past Mr. Laferle and snatched it up.
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The dial tone had to have been the sweetest sound he could have asked for at that moment. He turned to his neighbor as he began thumbing in his wife's cell phone number while the man stood by the stove, a pot of boiling water over one of the gas eyes.
"You're going to have tea?" he asked, and regretted immediately. It came to him like he was asking without asking for his own cup and Toby wasn't interested in anything in here beyond the phone call. "I don't know how long-distance works but I'm more than happy to pay for the call," he said, hoping to erase the tea request.
The line buzzed three times before Phyllis answered.
"Hello?" his wife said.
"Honey, it's me," Toby said. "I lost my cell phone and I'm at the neighbor's—Mr. Laferle—using his phone."
"What happened?" The panic in his wife's voice was thick. "Why didn't you call me back? The girls and I were so worried about you!"
He didn't say that he'd just told her he'd lost his cell phone. She was understandably worried. He figured it was also not the best time to tell her he'd finally gotten something significant down on paper. "I tore the house up looking for my cell. I looked inside and out before calling it quits twenty minutes ago and coming down here to call. I'm sorry I worried you."
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"You had me worried. Are you okay?" Phyllis took a deep breath and blew it out into the phone. "Should I come up there?"
"No!" he said a little too loudly. "I'm fine now that I finally got to talk to you. Everything's fine."
"What did the sheriff say?"
"Not too much in the help department." There was a little anteroom off the back of the kitchen and Toby was half-mindedly examining the junk inside through a window when he spotted what looked to be a wavy strip of white aluminum siding sitting atop a pile of junk. "Uh, honey, I gotta go, there's a call coming on the other line. Love you. 'Bye."
He hung up the phone and put his back to the fridge. Mr. Laferle was still standing there. Maybe that particular siding hadn't come off his house but Toby noticed the man's half-bandaged hands. One was pretty well wrapped even though blood had soaked through until it looked like he was wearing a red mitten. The other hand had a deep gash through the palm and Toby would have guessed he'd severed some tendons. The bandage on that hand was haphazard, wrapped securely at the wrist and looser as it went up the hand like he'd lost interest in what he'd been doing. The man didn't seem to notice his still oozing wounds as he stood silent as a mummy, his wide eyes on Toby.
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"Mr. Laferle, are you okay?" His layer of panic stripped away, Toby was able to process his surroundings more effectively. The man was in shock. There was still an air about him, however, making Toby nervous. More than his own issues, though, he was worried about the man. Was it possible for someone to bleed to death from the cuts on his hands? At the very least, he could have permanent damage if his wounds weren't tended to promptly, Toby guessed.
He spotted a stack of books on the kitchen table. He recognized the cover of the one on top and realized it was one of his. Mr. Laferle was a fan! Maybe the man was in shock and a little bit in awe of an author he'd been reading now standing in his kitchen.
He smiled and pointed at the books. "Hey, why don't we get you to the hospital and I'll sign some of those for you." His neighbor lunged at him, wrapping oozing hands around his neck. Toby batted at his arms, breaking his weak grip and stepping aside. Mr. Laferle crashed into the refrigerator and Toby circled around him. The shorter man turned, his eyes locking onto Toby. He had that same expression, but the sudden violence changed the tenor of his eyes. He almost looked mindless.
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They stood in front of each other, the air between them like ice. Toby wanted to run, but he didn't think he could get the door open and out before the man was on him.
"Now wait a minute," Toby said. "I don't know what's going on, but we can just forget I was even here." He held out a placating hand. "Just let me walk out the door and we're good. Okay?"
By way of reply, his neighbor's mouth fell open. Toby thought he saw a blue light from behind his teeth and a millisecond before the man charged again, Toby snatched up the boiling pot and swung it in an arch at his head. It connected with a ping, but redirected him rather than stopping him. Mr. Laferle whirled, his bloody hands up like a 10 percent–wrapped mummy, and Toby hit him again. The man didn't go down, didn't seem to understand his face had just been smashed open, didn't appear to hear the pot clanging off his skull, his eyes never wavering from his target. Toby didn't stop swinging, each time the pot pinging off Mr. Laferle's head until his forward momentum stopped and he was driven back. There was a dent at the corner of the man's hairline before he fell and Toby stood over him, panting heavily.
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His neighbor's eyes were still pointed at him, but they were glazed. Toby sidestepped to make sure they didn't follow like a creepy wall painting. Mr. Laferle was dead.
Toby dropped the equally misshapen pot, his hands going to his mouth as if to stop it from speaking some secret against his will.
He had to call the police.
He had to get out of here.
The whole episode had taken on an eeriness he couldn't stand to be around.
Toby backed away. He retreated to the phone, grabbing it off the wall mount, and thumbed 911. The county operator he was routed to took his information and asked him to stay on the line while she contacted the local police. Toby let the phone slide from his hands, already headed for the door. He knew what this looked like and it would still look the same from the relative comfort of his own home. Let them say he'd murdered a man because he'd torn off a piece of Toby's house. He knew the truth, and if that were anyone's conclusion then he had a pit bull of a lawyer who would muddy the waters enough for a jury to not know what to believe. But staying there was not an option.
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He tore open the front door, making a beeline for his house. "The writer didn't dare look into the moonless night or listen to thick silence," Toby said as he ran. "His eyes and ears were only for the house in front of him." Toby's lungs were starved for oxygen by the time he got the door shut behind him. He went through the house and turned on all the lights as if to wash the dark off him and sweep it back outside like a receding tide.
He was paranoid, he knew, and clueless as to what to do. Toby partially wished he'd stayed long enough to call his wife back. He needed more than just her shared concern; Phyllis would have known what to do in such a horrible circumstance. He peeked through the shades, hoping to spot blazing red and blue emergency lights. He would have welcomed a dozen of them even if they were coming to arrest him just so long as they got him out of here.
What had happened, though? Why did Mr. Laferle force Toby to kill him? He looked at his still trembling hands and noted the puffiness of one index. He touched it with his other hand and found it was sensitive like he'd been burned. It had to have been the scalding water that had been in the pot. He had to have slung some of it on him when he'd used it to hit his neighbor.
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A flash of light passed by.
Toby peered outside again and saw the taillights of what had to have been Sheriff Carey's cruiser. He wanted to step out on his porch and wave her down, but thought better of it.
Something bumped outside. Or rather, something bumped into something outside. It had sounded like the little picnic table scraping on the concrete patio and he dashed into the kitchen and peered through the vertical blinds of the patio door.
The table was gone.
Sure, it was small, but it would have taken two or three people to move it that fast. And the little grill he never remembered to bring in was missing too. There was a punch followed by shattering glass back in the living room and Toby saw a bloodied arm poking through his bay window waving around, grabbing at air.
"No!" he shouted. "You go away!"
Surprisingly, the arm withdrew, but not before it had picked up the tiny cactus plant he kept on the sill and taking it. The fillet of skin the arm left behind had a distinct tattoo of a fish Reggie Tillman had been proud to show off because he'd allegedly caught one just like it in North Carolina. Toby had signed his paperback copy of Deathwork when they had run into each other at the pharmacy last year.
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Were all of these crazy people his fans?
Sheriff Carey pulled into his driveway and he saw her climb out. Toby thought he could feel more of them out there, closing in, and he wanted to call out to her. She sauntered up his walk and onto the porch. Toby yanked open the door and hustled her in, locking it behind her.
"Did you see them out there?" he asked. She didn't answer, wandering over to the couch and hooking her thumbs into her belt.
"Hank Laferle's dead."
Toby sat on the couch, the fear of the home invaders temporarily forgotten. He couldn't meet her eyes, though: mirrored sunglasses were securely on her face.
At night.
He opened his mouth to speak and Sheriff Carey interjected. "It's a good thing I answered the call," she said. "When he woke, all he kept sayin' was how you attacked him with the pot he was usin' to make tea."
"You . . . killed him?" Toby recoiled despite not moving. The sheriff sauntered into the kitchen. He felt equal parts relief and fresh horror. He hadn't just murdered someone, but here was an officer of the law confessing freely that she had on his behalf. And she had a gun, too.
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"Get over here," Sheriff Carey said. Toby stood and saw her filling a pot roughly the same size as the one he'd used on Mr. Laferle. She placed it on the stove and turned on the eye. Save for the bedroom and bathroom the house had an open floor plan. Everything he could see and hear going on outside she had to have heard as well. He stood at the edge of the kitchen's linoleum floor, watching as silhouettes stripped the siding off his house.
"C'mon," the sheriff said. She held up a shaking hand and waved for him to come closer.
He took a few small steps over and she smiled as if to disarm him. The woman was a good fifteen years older, four inches shorter, and had a good deal of husk on her frame, but Toby wasn't sure he could take her.
Finally, he stood by the stove next to her.
"I want you to show me," she said, gesturing to the already boiling pot. "What happened?"
Toby hardly saw the point of re-creating the scene. "He attacked me—was going to attack me," he said. "I—" She held up a finger then pointed it at the pot.
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"Show me."
He was about to speak again when she casually rested a hand on the butt of her holstered revolver.
"Pretend I'm Hank."
Toby looked over at the pot and hesitantly reached for it. How far was she going with this? He grabbed it, the hot handle setting his nerve endings ablaze. Toby arched his arm slowly, rotating the pot in his grip to not slosh out the steaming water.
He was inches away from her face when he said, "Like this."
"Good," she said, and snapped a cuff around his wrist. With a slight twist of his body Toby felt like his shoulder was about to be wrenched out of the socket. He tried to fall to his knees in compliance but she stretched his arm out and a second later he was handcuffed to the cabinet door handles above him.
He'd burned himself again. Something crashed through the bathroom window and a moment later came a grunting voice. It took a few minutes of working before something broke.
Sheriff Carey's whole body was twitching now. She slowly and deliberately reached into her shirt and plucked out a collector's copy of The Big Sleeper with a leatherette cover and gold foil stamping. Toby didn't even have a copy of that.
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"Sign this," she said, handing it to him with a Sharpie. Toby's mouth hung open.
"I'm right-handed," he said, indicating his restrained hand.
"Sign!" She slammed the book down on the counter. Toby opened it and thumbed the cap off the Sharpie then awkwardly scrawled his name as quickly as he could. He'd seen that same trace of blue light flicker in her mouth as had been in Hank Laferle's.
Unintelligible chatter in falsetto began and he recognized his ringtone. Sheriff Carey took his cell phone out of her shirt pocket, her shivering hand reaching into the sink and depositing it into the disposal.
"No!" Toby snatched at air as she easily stepped out of his reach and flipped on the disposal. It made an angry, metallic chewing sound and a minute later the cell phone was gone save for a stubborn chunk of plastic.
"Don't need that anymore," she said. She turned her back to him and fell to the floor in a full-body palsy. When she stood again her hat was canted at an odd angle and she didn't fix it. Her sunglasses were gone.
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She had the same expression as Hank Laferle. She opened her mouth wider and he saw the blue light, tracing the inside of her mouth. Carey took a lurching step toward him.
"Fran?" Toby said. "Fran, stop." He pulled on the cuffs, trying to yank the cabinet doors off. His wrist was more likely to break first, though, and he tried shoving her away.
She stumbled back and came on again. He tried shoving her again and she latched on to his wrist. Her mouth swung open and she stuffed his hand into it. Toby screamed as his hand suffused with an alien heat. A moment later his wrist popped out of her mouth and was a smooth nub.
He leaped back from her, expecting her to come at him again. She turned and shuffled toward the door. Toby yanked on his cuffs again, his mind reeling. Had to keep calm. The way out was simple. It had to be or the others would be in here and on him soon.
He'd replaced these cabinets himself last summer and had a hell of a time keeping the doors on. They fell off easily if a little upward force was applied to the bottom. He used his blunted arm to push, and the first one came off immediately, a corner catching him in the forehead. He could hear more of them in the house, but hadn't seen them yet. Someone was in the bedroom, someone else had climbed in through the bathroom window. The back door and the front door were both intact, but occasionally one of them would rattle as someone tried the knob.
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Toby had to get somewhere to hide. He couldn't take for granted that these were just thieves set on looting his house while he was still in it. Sheriff Carey had taken his hand. He didn't want to dwell on it for fear of sending himself into shock; he instead concentrated on working the other cabinet door off its hinges, using his remaining hand to steady it so he didn't get bashed in the head again.
The door came free, the two of them clattering together on the counter. The commotion around the house stopped and Toby knew they had heard him. He picked up the doors as silently as he could and ducked behind the island.
They were moving closer. He wanted to cry out, to scream at them to leave, to drop what they had taken. It was wrong, it was all wrong, and there wasn't more proof of that than what was missing at the end of his arm.
He risked reaching into the drawer over his head and fished around until he had a butter knife. It was tricky using his hand and stump, but eventually he got the screws for the handles undone and snapped the other bracelet around his wrist. Toby didn't want to chance getting it snagged on something else and getting stuck all over again. He peeked around the island and saw the throng of residents milling about. So much of his house was bare from what he could see. The couch and television were gone and someone was in the process of lifting an end table, letting the vase atop it smash to the floor.
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He used the momentary distraction to run through the thin crowd. He'd almost made it to the stairs when Pendleton White grabbed him by the collar of his shirt and held him in place. Toby got a good look at his invaders: Brenda May, Martin Stubblefield, Boyd Carr amongst others—it looked like his last book signing in town at the K of C.
Toby didn't ask, instead plunging the butter knife into Pendleton's forearm. His grip sprung open and Toby raced up the stairs, hearing them right behind him. He was only going to have one chance with the door so he spun around and kicked as hard as he could, catching someone with the same build as David Bowers in the face. The man didn't go down, though, rather Toby's shoe stuck to the man's face and came off Toby's foot. "David" sucked it down, his mouth awash in blue glow, and began retreating.
Others surged forward, their arms reaching for Toby as he climbed the last few stairs and shut himself inside. He hoped the flimsy lock would hold them at bay long enough to get onto the roof. The house was a ranch and this had been the attic, but the prior owner had converted it into a small study. The fall from the roof was about fourteen feet, and if he did it right he could keep his ankles intact.
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Toby realized the lone window was painted shut after tugging on it a few times. He figured he had seconds before they had the door open and piled on him. He turned to his little desk and typewriter. They wanted pieces of him, right? He grabbed the small stack of typewritten pages and tossed them behind him, letting them scatter to the floor. What sounded like a giant fist pounded on the door, and he thought it had already been knocked off its hinges. He scooped up the heavy typewriter and flung it at the window. It went through much too easily and he found himself wondering if he should have saved it to fend off the people at the door. They had to have wanted that.
Toby was still kicking out glass when the door finally gave and he climbed through. His pants tore on a shard he'd missed, but he lifted himself out, concentrating on his footing, not wanting to go tumbling off the roof. He almost lost his balance trying to grab hold of the window frame with his missing hand. Hopefully, most or all of them would be in the house and he could leap down, make it to his SUV, and drive away. As soon as he was fully on the roof someone reached for his legs. Toby sidestepped and the person climbed out after him. Before Dwight Mullins could stand, Toby grabbed him by the collar and heaved him toward the edge of the roof, watching as he tumbled off. Someone else began to climb out, but he didn't wait to see whom. Toby crept to the edge and peered over. He saw there was no hope of getting off the roof and to his vehicle; there were just too many people on the ground. That wasn't what made his heart drop, though. Phyllis's vehicle was parked in the driveway behind his. He hadn't heard her call to him and hoped that didn't mean what he was thinking. He hoped, too, that the girls weren't with her.
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"Phyllis!" he called to his wife. The people on the ground who hadn't noticed him yet looked up. All were familiar faces, strange in the wan light coming from his house. Wanda was there. So was Mel, though Toby had not known the man had actually read any of his books. He wondered if just liking the fact that Toby was a writer had been enough to change him, too.
He was past the point of doubting; his missing hand was all the evidence he needed. There was no reason to any of it. It just was and there was no one to whom Toby could cry for deliverance.
Someone else was on the roof behind him. He didn't turn to look and the grip on his shoulder was firm. Toby went to his knees, managing to not fall over despite the pitch of the roof. Marv Redding rolled head over heels and disappeared over the edge. He finally spotted her in the crowd and his wife's face was as alien as the others.
"Phyllis," he said. "Please, look at me." He willed her to recognize him but those eyes held nothing for her husband. They all lifted their hands up to him, reaching like they had fallen overboard and he was a lifeline. His will left him and he rolled to the edge, wanting nothing more than for them to take him as they were taking his home.
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He went over, his body rag doll limp, and he snagged on the gutter. He was too high for the ones on the ground to reach him and the ones on the roof fell over when they reached for him.
The gutter held for a few minutes and he watched them with their arms out to him as if in supplication. He knew just about every one of the faces looking up at him.
They were his fans. Every single one of them.
And the look. It was more than adulation. It was adoration. They wanted him. They all did.
Toby fell.
They descended.
Constrictor-like open mouths filled with blue-lit teeth fastened onto him, bloodlessly tearing off limbs. It was impossible for him to fight and a moment later there wasn't anything for him to fight with. Phyllis reached and picked him up by his curly hair and held him in her hands, staring.
His wife walked to her car, opened the door, and put him in a nice box she had taken from the house.
Toby heard the car start and felt the rumbling engine as she slowly backed out of the driveway. The writer merely wished to return home, he thought. But he dreaded his daughters seeing him in such a state. They were much too young to appreciate his work.
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Mister Poo Poo
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*
Jimmy PudgeBobby was born with only two fingers on his right hand. He used to hold up those two fingers, his thumb and index finger, like a pistol, firing at his father when he shut him in the closet at night. Father loved him; Bobby knew this. But father had to find a new wife since Bobby had made his first wife leave. Father said Bobby was pure fucking ugly and he would make the women-folk sick. That's why he'd started making Bobby sleep in the closet.
Bobby was playing with a boot in the closet one night when he heard an unusual noise. He sat up from his towel, which Father had laid on the floor for him when he was younger, and tried to peer into the darkness. He rubbed his eyes and saw yellow dots dancing. The dots disappeared and the blackness remained.
"Hello?"
He heard the noise again. A crunching sound. Something warm and wet landed on his head.
"Hi ya, Bobby!" a voice said. "Want some Cheetos?"
Bobby scooted his ass back until he hit a wall. "Help!" He kicked the closet door as hard as he could. "Please!"
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He heard heavy footsteps on the floor.
"Bobby, you wouldn't rat out your best friend, now would ya?"
"Help!"
"Everyone loves Mister Poo Poo, you little bastard!" the voice said, hot breath and the scent of decay slapping Bobby in the face. "Just remember, Bobby! You created me!"
The door opened and Bobby's father looked angry. "Bobby, what the hell? What are you shouting about?"
"Someone's in my closet, Father!"
The old man reached up, yanked a chain, and a dim light from a 40-watt bulb bathed the clothing and shoes and cardboard boxes a putrid yellow.
"Ain't a damn soul in this closet but you. What are you doing in here anyway?"
"Father, someone's in the closet with me!"
"No one's in the closet, son. Now please, get up and go to your bed."
"But you said I was ugly and had to live in the closet."
Father looked confused. "Huh?"
"You said I was an ugly motherfucker and would scare all the women-folk away!"
"Oh shit. You haven't been taking your medication, have you, Bobby?"
"It's poisoned. I know you want me dead." Bobby looked into his father's eyes and could see the rage. He rolled himself into a ball, prepared for the onslaught.
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"Bobby, you look damned ridiculous in that closet. You're twenty-four years old, son. It's time to start acting like a man. Get out of that closet."
*
*
It wasn't until later that night when Bobby heard the crunching noise again. This time it was coming from under his bed. He pulled the covers over his face, fear punching him in the gut.
"Bobby! Why don't you crawl out of bed and come down here with me. Aww . . . come on, Bobby, don't be a pussy! Come down here and hide under the bed with your pal, Mr. Poo Poo. We'll talk about things, Bobby. We'll talk about all sorts of fucking things, Bobby."
Bobby could feel his heart racing. He tried to take deep breaths, but the fear had tightened his chest. He could hear someone or something moving under the bed. He could feel it pushing against the box springs and the mattress. He could hear it on the wooden floor, sliding out from its hiding place and into the shadows engulfing the room.
He heard heavy footsteps and felt something tugging at his sheet. And then the phantom hand was gone.
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"Bobby, look at me!"
Bobby kept his eyelids shut and the sheet over his head.
"Why create me, Bobby, if you're not going to play the game? Huh? Why make Mr. Poo Poo, little baby?"
"Leave me alone."
"Then look at me, you chickenshit motherfucker!"
Bobby jerked the cover off his head. Mr. Poo Poo stood six feet tall and his belly was massive. In the darkness, Bobby could make out little else but the outline of something in the man's hand. The smell, however, was overpowering. His eyes watered as he inhaled horrible aromas he could not place.
He reached for the lamp on his nightstand and gasped at what he saw. Mr. Poo Poo was butt-ass naked and grinning and his teeth looked like rusted scalpels. His bald head was the color of marble and a blazing blue neon light suddenly emerged from it. Bobby glanced up and saw the word BITCH in neon blue spelled out on the ceiling.
"Like my razor?" Mr. Poo Poo said.
Bobby stared at the huge hand that was stretched out to him. An ivory handled straight razor gleamed as the hand came closer.
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"Touch it," Mr. Poo Poo whispered. "I want you to."
Bobby ran his hand over the side of the razor. "It's cold."
"I know it is, Bobby. Let's warm the motherfucker up."
Bobby sat up in bed. "How are we going to do that?" he said, his voice cracking.
"Well, Bobby, first I need to know why your imagination birthed me. You see, I'm like a genie in a bottle. I can't go free until I grant your wish. That's the game, Bobby. I need you to play it. I'm hungry, Bobby! Tell me what you want! And tell me now!"
Bobby's lip trembled and he lowered his head. His heart was speeding, blood was flowing, and a million thoughts wafted through his mind and died at his tongue. He told himself to remain silent, to scream for Father. But instead of calling for help, he heard his high-pitched, squeaky voice spill out of his trembling mouth. "I want—I want you to kill Father. He's trying to kill me with those pills I'm taking. They make me feel so icky. I can't do anything with those pills. I can't concentrate. They're destroying me. That's why you're here! I want you to save me."
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Mr. Poo Poo sat down on the bed and the frame groaned under his massive bulk. He moved up the bed, leaving a brown trail where his ass had slid. "You want me to save you?"
"Yes."
"No problem, Bobby!"
Mr. Poo Poo tightened his grip on the razor and ran it across Bobby's face with a vicious swing. The blade sliced through Bobby's flesh like butter and popped an eyeball.
Bobby screamed and his hands reached for the razor. "Please stop it, Poo!"
"Fuck you!" Mr. Poo Poo shouted. "I'm saving you from yourself, you crazy sonofabitch!"
Blood was running into Bobby's one good eye and the pain was white lightning in his veins. "But I—I created you. How can you do my bid-bidding if you kill me?"
"Because I already know what you want, you stupid motherfucker!" Mr. Poo Poo leaned over Bobby and put his lips on the ruined eyeball he had sliced wide open and slurped fluid building up in the socket.
"I drink your eyeball, Bobby."
Bobby shouted for his father.
Mr. Poo Poo ran the razor across his throat and Bobby jumped out of bed, running wildly across the room. Red frothy bubbles boiled from the wound and blood splashed the floor and Bobby tried to hold it in but it seeped through his hands and rained on his feet.
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He slipped in the blood on the floor and fell on his back, his head bouncing off the wood. Mr. Poo Poo casually strolled to Bobby and lifted him to a sitting position. He grabbed his chin with one hand and propped him up with the other. And then he pulled the head back, the skin splitting like a plastic bag.
"What a fine meal you'll make, Bobby!" Poo shouted, ripping Bobby's head off. He took it in the kitchen and placed it in the microwave oven for four minutes.
He sat at the table and watched the microwave as the head rotated. Goddamn it, I forgot to add seasoning, he thought. And then he smelled the scent of burning hair and he grew enraged for not scalping Bobby's head before he put it in.
He walked to the oven and laughed when he saw Bobby's only eyeball explode on the glass. He cleared the time remaining and opened the door.
"You're not even worth a shit dead, Bobby!"
He pulled the smoking, blackened head out and tossed it in the trash. Then he went to the kitchen counter and looked through the drawers until he found a meat cleaver.
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*
*
Hank was snoring and his wife hit him with her pillow.
"Honey, you're snoring again," she said.
"Huh?"
"Quit snoring."
"Okay, baby." Hank turned on his side and closed his eyes. Maybe it was time to admit Bobby to the hospital and get him some professional help. He remembered the last time they had sent him away. It had been the most difficult month of his life. He suddenly felt like talking about it.
"Sarah," he said. "Sarah?" He shook his wife until she slapped his hand.
"What?"
"Bobby was in his closet again. This time he said there was someone in there with him."
Sarah opened her eyes. "Oh, no. The paranoia's coming back?"
"That's what I'm thinking."
"Hank, I can't send my baby back to Westville."
"I know. I don't want him to go either. But things are escalating, darling. I don't know how long he was in that closet, but you should have seen how he reacted when I told him to go to bed."
"Hank, I can't deal with this right now. Let's talk about it tomorrow."
"Goodnight, baby." He rolled on his stomach and mashed up his pillow, trying to get his mind away from his son.
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The windup alarm clock on his nightstand ticked steadily on and he felt hot. He was burning up. Hank kicked off the covers and touched his feet to the floor. He stood up and stretched and headed to the hall. There was a strange noise. He stopped. Heavy footsteps. A shadow passed the bedroom doorway. A really big shadow.
He walked to the dresser and grabbed his .357 revolver out of the bottom drawer. He pulled back the hammer on the pistol and ran into the hallway. He flicked the light switch. Light filled the hall.
Not a soul was there.
"Bobby?" he said.
No answer.
He walked down the hallway to his son's bedroom and opened the door.
"Bobby, you in here?"
There was a strange smell in the room. He flicked the light switch on and gasped. Blood was splattered on the walls and a puddle of blood surrounded his son's headless body, which lay motionless on the floor.
"Bobby!" He dropped to his knees in the puddle and put a loving hand on his son's shoulder. He wanted to break down. But he wanted to kill whoever had done this more.
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Hank screamed, stood up, and ran to the closet and opened the door.
It was empty.
His eyes were wild as he ran out of the room and into the bathroom.
Empty. He checked the living room and the utility room.
Empty.
He opened the door to the kitchen and walked inside and almost lost his balance as the smell of burned hair attacked his nostrils. His eyes watered and he searched the kitchen, under the table and in the pantry closet.
He caught a glimpse of his son's charred head in the trash can and his heart fluttered. The urge to vomit flared and he hunched over, clutching his stomach as he threw up his supper and five shots of J&B and gagged on the bitter taste.
He thought of his wife then and ran into the hallway.
"Look up, motherfucker," Mr. Poo Poo said.
Hank raised his head and saw a six-hundred-pound naked man with massive arms and legs pressed against the hallway walls, his back touching the ceiling. Before the pistol could be lifted, Mr. Poo Poo let go with a huge belly flop on Bobby's daddy.
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Hank kicked and scratched at the man's back, his face absorbed in the stomach. He couldn't breathe and he couldn't get the massive weight off him.
He could feel his heart racing. He fought for air but nothing was there but oily skin and a cold hardwood floor beneath him.
He heard Mr. Poo Poo laughing and could feel his body tiring. And then the weight was gone and he could breathe again and he took in gulps of air, coughing as he exhaled and inhaled.
"I'm Mr. Poo Poo and I'm gonna kill you!"
Hank looked up and saw a meat cleaver pointed at his face.
"I think I'll cut off your arm first."
Hank tried to speak.
"What did you say?" Mr. Poo Poo said.
"I said you can't cut off an arm with a meat cleaver, you stupid sonofabitch. The bone's too thick."
Mr. Poo Poo laughed and Hank watched the enormous belly shake. "I ain't goin' through the bone. I'm goin' through the cartilage. Let me show you."
Hank felt the man's massive hand on his forearm and then a powerful squeeze made him scream.
"I'm going right where the shoulder and the arm are connected. So be real still," Poo said, swinging the meat cleaver. Steel went through Bobby's daddy's flesh. Mr. Poo Poo pulled it out with no effort and swung again. Hank suddenly felt his arm give and heard it drop to the floor.
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Pain flared, white and hot, and he tried to call out his wife's name but suddenly realized he couldn't because he had been screaming since the hacking had begun.
He looked up at his torturer and Mr. Poo Poo was holding his arm like a turkey leg, eating the raw flesh and sighing with delight.
"You taste soooo good."
Hank held his hand to his wound and the blood was raging like a flood and he saw the pistol on the floor and went for it.
Mr. Poo Poo took Hank's arm and beat him with it. "You don't want to do that," he said. "That's not a good idea at all, Hank."
Hank could feel the numbness setting in. His eyelids were growing heavy and it was hard to keep them open.
"Why are you here?" he said.
Mr. Poo Poo quit eating the arm and lowered it. "I don't really know," he said. "Your son imagined me. I was born in his closet less than two hours ago, Hank."
Hank closed his eyes. "That doesn't make sense."
Mr. Poo Poo grinned. "Nothing really makes sense." He put the arm back to his mouth and took another bite. "How tender is your wife, Hank? Does her pussy taste sweet?"
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The man didn't respond and Mr. Poo Poo grinned. He dropped the arm and headed into the bedroom.
She was sound asleep and he liked it that way because it gave him time to smell her shoes in the closet. He really liked the red high heels and decided he was going to take one in his hand and put the heel through her eyeball.
He lifted his great weight and his knees popped as he stood to his full height. Mr. Poo Poo walked up to Sarah and reached underneath his enormous belly until he found what he was looking for. Then, he pissed on her.
She sat up in bed gagging, spitting the venomous green liquid from her mouth. "Hank!" she yelled. "What are you doin—"
She looked away from Hank's side of the bed and spotted the hulking giant standing beside her. His smile was childish and his dome head was glowing neon blue in the darkness.
She couldn't speak. She couldn't breathe. All she could do was watch in silent horror as he lifted his hand and brought the pump down in an arc. The heel missed her eyeball and snapped off as it connected with her pig nose.
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Mr. Poo Poo cursed and tossed the pump aside.
Blood ran down her face and she clutched her broken nose.
"You fucked up my shoe!" he screamed, reaching down for its twin.
A thought occurred to Bobby's mom as Poo went for the shoe. She jumped out of bed and ran.
She saw a pump fly past her and bounce off the bedroom wall and she was in the hallway and her husband was on the floor looking helplessly up at her, his mouth forming words. She jumped over him and turned to see Mr. Poo Poo come flying into the hallway, his huge foot smashing Hank's head like a rotten pumpkin.
"Come back here, bitch!" he screamed.
Sarah fled into the kitchen and the smell almost doubled her over as she opened a cabinet door and grabbed a frying pan.
She heard him in the kitchen and turned to see the huge beast slowly walking toward her.
"Damn, I was looking for that," he said. "I wanted to lightly brown your son's liver, but I just couldn't find it anywhere. And there it is. Stupid me."
"Leave my son alone!" Sarah screamed.
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Mr. Poo Poo grinned. He reached into the trash can and tossed the head at her. It landed at her feet and she dropped the frying pan in shock.
She looked at Bobby's head and then at Mr. Poo Poo, her face pallid and her eyes dim and watery.
His eyes met her eyes and his expression suddenly faltered. "You have the gift, too."
She only looked at him with unblinking animosity.
"You can animate the imagination. You can create life!" he said. "I want you to take that hatred I see wrinkling your face. Take that blackness seeping through your veins and think of someone or something ripping my head off. Think real hard and visualize it happening."
Sarah's face reddened and she could see a monster, scales like daggers protruding from his chiseled chest slamming into the abomination that grinned at her, the scales puncturing his blubber. Yellow fat oozing from the wounds. She saw this thing—its wings extended from one side of the kitchen to the other—slowly wrap those black leather instruments of death around Mr. Poo Poo. She saw the fat fucker disappear in that embrace and she could hear him screaming for his life.
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Sarah grinned and a sudden pain in her stomach caused her to fall to the floor. She squeezed her stomach and felt movement. And suddenly a black egg shot from underneath her nightgown and rolled on the floor to the wall. The egg was covered in blood and shone like obsidian underneath the kitchen light.
Mr. Poo Poo laughed and walked to Sarah. He lifted his massive foot and brought it down upon her head in one fluid motion. He looked down at the woman, blood splattered upon her caved-in face like cracked glass, and laughed.
He walked to the egg and stared at it, wondering what creation would spring forth from its black shell. He wondered if it would resemble him. Would it be as evil as him? Could it be controlled? The egg shuddered and the shell cracked.
"Come to Daddy!" Mr. Poo Poo said.
A small hand emerged from the egg and he could hear laughter from somewhere inside. It was a high-pitched laughter and it made him nervous.
"Are you ready to consume this fucking world?"
Another hand emerged.
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AUTHOR BIOS
Tim Curran hails from Michigan's Upper Peninsula. He is the author of the novels Skin Medicine, Hive, Dead Sea, Resurrection, Hag Night, The Devil Next Door, Long Black Coffin, Graveworm, Skull Moon, Nightcrawlers, and Biohazard. His short stories have been collected in Bone Marrow Stew and Zombie Pulp. His novellas include Fear Me, The Underdwelling, The Corpse King, Puppet Graveyard, Sow, Leviathan, Worm, and Blackout. His short stories have appeared in such magazines as City Slab, Flesh&Blood, Book of Dark Wisdom, and Inhuman, as well as anthologies such as Dead Bait, Shivers IV, World War Cthulhu, and In the Court of the Yellow King. His fiction has been translated into German, Japanese, and Italian. Find him on Facebook at <https://www.facebook.com/tim.curran.77>.
Armand Rosamilia is a New Jersey boy currently living in sunny Florida, where he writes when he's not sleeping. He's written more than 100 stories that are currently available, including a few different series: Dying Days (extreme zombie series), Keyport Cthulhu (horror series), Flagler Beach (contemporary fiction series), and Metal Queens (nonfiction music series). He also loves to talk in third person . . . because he's really that cool. He's a proud Active member of HWA as well. You can find him at <http://armandrosamilia.com> for not only his latest releases but also interviews and guest posts with other authors he likes! And e-mail him to talk about zombies, baseball, and Metal: [email protected].
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Jeff Strand is the four-time Bram Stoker Award–nominated author of such books as Pressure, Dweller, A Bad Day for Voodoo, Kumquat, Dead Clown Barbecue, and a bunch of others. You can follow him on Twitter at www.twitter.com/JeffStrand, or friend him on Facebook at www.facebook.com/JeffStrandAuthor, or visit his website at www.JeffStrand.com. He drinks too much soda as an adult because it was usually withheld from him as a child.
Rebecca Besser resides in Ohio with her wonderful husband and amazing son. They've come to accept her quirks as normal while she writes anything and everything that makes her inner demons squeal with delight. She's best known for her work in adult horror, but has been published in fiction, nonfiction, and poetry for a variety of age groups and genres. She's entirely too cute to be scary in person, so she turns to the page to instill fear into the hearts of the masses. Find out more about her at www.rebeccabesser.com and www.rebeccabesser.wordpress.com and on Twitter @BeccaBesser.
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MontiLee Stormer is a troublemaker, writing acts of mayhem and despair for her own selfish pleasure. Her interests wander from abnormal psychology and serial killers to lost loves and the storied Paradise Valley of Detroit. MontiLee has found herself published in strange and wonderful places like Daily Nightmares, The Sinister Bedfellows Anthology, Black Ink Horror, Murky Depths, and Necrotic Tissue. She's an active member of GLAHW, contributing to their annual charity anthology Erie Tales every year, and is a Supporting member of HWA. MontiLee employs a "well-compensated" sniper to keep the growing but disturbingly dedicated legion of fanboys at bay. She lives in the Detroit metro area with her husband, two cats, and several knitting projects, which keep her safely off the streets. You can follow her on Facebook at <https://www.facebook.com/montilee.stormer> or on Twitter @MontiLee.
Lee Moan grew up in the seaside town of Torquay, England, the birthplace of Agatha Christie. His stories have appeared in numerous print and online publications. He has a number of longer works also available, including Lazarus Island and The Infernal Realm, and a short story collection, The Midnight Men and Other Stories. His Twitter is @LeeJMoan and FB is <https://facebook.com/lee.moan>.
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Tonia Brown is a southern author with a penchant for Victorian dead things. She lives in the backwoods of North Carolina with her genius husband and an ever fluctuating number of cats. She likes Fudgsicles and coffee, though not always together. When not writing, she raises unicorns and fights crime with her husband under the code names Dr. Weird and his sexy sidekick Butternut. You can learn more about her at: www.thebackseatwriter.com.
Jake Bible, novelist, short story writer, independent screenwriter, podcaster, and inventor of the Drabble Novel, has entertained thousands with his horror and sci-fi tales. He reaches audiences of all ages with his uncanny ability to write a wide range of characters and genres. Jake is the author of the bestselling Z-Burbia series, the Apex Trilogy (Dead Mech, The Americans, Metal and Ash) and the Mega series for Severed Press, as well as the YA zombie novel Little Dead Man, the teen horror novel Intentional Haunting, the middle-grade sci-fi/horror ScareScapes series, and the Reign of Four series, which he calls "medieval space fiction," for Permuted Press. You can follow his tweets @jakebible on Twitter and find full info at jakebible.com.
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Faye McCray is the author of Dani's Belts, a Kindle collection of short stories that follow a young college student turned unlikely heroine of the zombie apocalypse. She is also an essayist whose work has been featured on a number of websites, including For Harriet, Madame Noire, Rachel in the OC, Graveyard Shift Sisters, and Black Girl Nerds. Faye was born and raised in New York City. She is currently braving the Mid-Atlantic suburbs with her southern husband and two young sons. You can find Faye's updates, thoughts, and ramblings on her blog at www.fayemccray.com. You can also connect with Faye on Facebook at www.facebook.com/fayewrites and Twitter @fayewrites.
Gerald Dean Rice, a lifelong fan of horror, has published several short stories in various anthologies, magazines, and ezines, such as Where the Monsters Are, The Butterman Cometh, The Little Door, and Mona. He is the author of Fleshbags, The Zombie Show, Tales from an Apartment, and the YA novel Vamp-Hire. He lives in southeast Michigan with his wife and two children.
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Jimmy James "M.F." Pudge was born into this world on 6-9-1979 in a truck stop toilet at a TA Travel Center in the backwoods of South Georgia. An honest and conscientious man, Jimmy served several prison sentences because he refused to give in to the federal laws that impose on independent spirits' rights to be entrepreneurs. An expert in the art of pruno, shank construction, and paper-dart blowguns, Jimmy briefly served as a leader in his dorm room before being released early for good behavior. He is the author of several poorly written novellas, including Bad Billy and Kitty's Revenge.
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</s>
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Glutenfrei leben fur Dummies - Danna Korn
Print ISBN: 9783527708925 ePDF ISBN: 9783527668380 ePub: 9783527668397 ISBN mobi: 9783527668403Über die Autorin
Danna Korn, Expertin für glutenfreie Ernährung, hält viele Vorträge vor Medizinern, Zöliakie-Patienten, Eltern zöliakiekranker Kinder, Eltern autistischer Kinder, die ihre Kinder gluten- und kaseinfrei ernähren möchten, und vor vielen anderen, die Interesse an der glutenfreien Lebensweise haben. Außerdem übernahm sie bereits mehrfach die Moderation beim Internationalen Zöliakie-Symposium.
Danna Korn beschäftigt sich mit Zöliakie, seit 1991 bei ihrem Sohn diese Erkrankung diagnostiziert wurde. Noch im gleichen Jahr gründete sie die Selbsthilfegruppe R. O. C. K. (Raising Our Celiac Kids), die Familien unterstützt, in der sich Kinder glutenfrei ernähren müssen. Heute gibt es weltweit schon mehr als 100 R. O. C. K.-Gruppen. Danna Korn berät Verkäufer, Hersteller, Ernährungsberater und Menschen, bei denen eine Zöliakie oder Glutenunverträglichkeit festgestellt wurde. Außerdem organisiert sie den Zöliakie-Lauf, der jedes Jahr im Mai in San Diego stattfindet.Inhaltsverzeichnis
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Über den Autorin
Einleitung
Über dieses Buch
Konventionen in diesem Buch
Was Sie nicht lesen müssen
Törichte Annahmen über den Leser
Wie dieses Buch aufgebaut ist
Teil I: Glutenfrei leben: Wer, was, warum und wie
Teil II: Planen und vorbereiten: Der Auftakt zum Kochen
Teil III: Die glutenfreie Küche – Rezepte
Teil IV: Den glutenfreien Lebensstil leben und lieben lernen
Teil V: Der Top-Ten-Teil
Symbole, die in diesem Buch verwendet werden
Wie es weitergeht
[Teil I Glutenfrei leben: Wer, was, warum und wie](tlI.xhtml)
1 Glutenfrei leben von A bis Z
Was überhaupt ist Gluten?
Gängige Lebensmittel, die Gluten enthalten
Weizenfrei heißt nicht glutenfrei
Der Nutzen einer glutenfreien Lebensführung
Essen sollte nicht wehtun
Der gesundheitliche Nutzen einer richtigen Ernährung
Aber ich dachte, Weizen ist gut für mich!
Das Essen meistern
Das Essen vor- und zubereiten
Geschickt einkaufen
Die glutenfreie Küche
Kochen ohne Rezept
Freude am glutenfreien Leben finden
Essen anders betrachten
Auf den Geschmack kommen
Ausgehen und etwas unternehmen
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Den Kindern Freude am glutenfreien Leben vermitteln
Realistische Erwartungen haben
Informationen sammeln
2 Glutenfrei leben: Wer tut es und warum?
Was ist eine Glutenüberempfindlichkeit?
Allergien
Glutenüberempfindlichkeit und -unverträglichkeit
Zöliakie
Symptome der Glutenüberempfindlichkeit und der Zöliakie erkennen
Gastrointestinale Symptome
Symptome außerhalb des Magen-Darm-Trakts
Symptome bei Kindern
Fehldiagnosen erkennen
Das Brot ist schuld: Wie Gluten das Verhalten beeinflusst
Untersuchungen zur glutenfreien Ernährung bei Autismus
Depressionen und andere Gemütserkrankungen lindern
Glutenüberempfindlichkeit und Zöliakie diagnostizieren
Blutuntersuchungen
Darmbiopsie
Genetische Untersuchungen
Die Testergebnisse interpretieren
Ihre Tests waren positiv! Was nun?
Die Risiken, wenn Sie nicht auf Gluten verzichten
Folgen der Zöliakie
Mit der Gesundheitsgefährdung leben
Die Heilung beginnt sofort
3 Die Zöliakie näher betrachtet
Eine der häufigsten genetischen Erkrankungen der Menschheit entlarven
Wer bekommt Zöliakie und warum?
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Die Gene sind schuld
Auslöser der Zöliakie
Die Zöliakie und ihre Wirkung auf den Körper
Wie der Darm arbeiten sollte
Wie der Darm eines Zöliakie-Kranken arbeitet
Dermatitis herpetiformis Duhring
4 Die Grundlagen der glutenfreien Ernährung
Im Zweifel verzichten
Gluten kennen, um es vermeiden zu können
Glutenfreie Lebensmittel auf einen Blick
»Verbotene« Getreidesorten
Getreide und stärkehaltige Nahrungsmittel, die Sie gefahrlos essen dürfen
Andere glutenfreie Nahrungsmittel
Glutenhaltige Nahrungsmittel
Alternative Getreide
Amaranth
Buchweizen
Hirse
Pfeilwurz
Quinoa
Sorghum
Teff (Zwerghirse)
Auf bedenkliche Inhaltsstoffe achten
Auf welche Nahrungsmittel müssen Sie achten?
Fragliche Inhaltsstoffe
Der Diskussion um einige Nahrungsmittel ein Ende setzen
Ein Schlückchen in Ehren – was ist erlaubt?
Grundsätzlich erlaubt
Davon müssen Sie sich fernhalten
Auch Medikamente und Nahrungsergänzungen müssen glutenfrei sein
Glutenhaltige Produkte, die keine Nahrungsmittel sind
Vorsicht bei Make-up
Lotionen und Wässerchen
Zahnpflegeprodukte
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5 Den Dingen auf den Grund gehen
Kann »glutenfrei« mehrdeutig sein?
Die Sprache der Etiketten lernen
Auf der Suche nach dem Health-Claim (Nährwertprofil)
Glutenfrei heißt nicht null oder Wie viel Gluten darf man eigentlich essen?
Auch fragen will gelernt sein – auf der Suche nach zuverlässigen Informationen
6 Glutenfreie und gesunde Ernährung
Das Essen beurteilen
Sich mit dem glykämischen Index und der glykämischen Last vertraut machen
Der glykämische Index (GI)
Die glykämische Last (GL)
Die Bedeutung des Blutzuckerspiegels
Ein hoher Insulinspiegel hat seinen Preis
Nicht nur glutenfrei, sondern auch gesund leben
Sich schlau und gesund essen
Fallen in der glutenfreien Ernährung vermeiden
Genug Ballaststoffe in der glutenfreien Ernährung
Die Wahrheit über das volle Korn
Den Kampf um das Gewicht gewinnen
Durch glutenfreie Ernährung die Pfunde purzeln lassen
Mit glutenfreier Ernährung zunehmen
Bessere sportliche Leistungen ohne Gluten
[Teil II Planen und vorbereiten: Der Auftakt zum Kochen](tlII.xhtml)
7 Die glutenfreie Küche
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Gluten in der Küche
Kontamination vermeiden
Getrennte Lagerorte für glutenhaltige und glutenfreie Produkte
Inventur in der Speisekammer und im Kühlschrank
Zutaten, die vorrätig sein sollten
Mischungen, die vorrätig sein sollten
Glutenfreie Fertigprodukte
8 Einkaufen ist einfacher als gedacht
Wissen, was Sie wollen
Das Essen planen
Listen schreiben
Entscheiden, was Sie kaufen
Glutenfreie Spezialprodukte
Von Natur aus glutenfreie Nahrungsmittel
Andere Meinungen einholen
Entscheiden, wo Sie einkaufen
Der »normale« Supermarkt
Naturkostläden
Bauernmarkt
Asiashops und Co.
Einkaufen im Internet
Die Tricks der Supermärkte
Eine Runde im Supermarkt
Die Naturkostregale durchforsten
Zu erschwinglichen Preisen glutenfrei einkaufen
Weniger Spezialprodukte kaufen
Beim Lieferservice sparen
Discountprodukte verwenden
Sich gesund ernähren
Zu Hause essen
Glutenfreie Backmischungen verwenden
9 Kochen: Tipps und Tricks
Glutenfrei und kreativ: Improvisieren in der Küche
Alles glutenfrei zubereiten
Glutenkontamination vermeiden
Zutaten einfach ersetzen
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Kochen ohne Gluten
Glutenfreie Getreide benutzen
Glutenfreie Stärke und Mehle zum Binden
Glutenfreies Backen
Mehlmischungen sind von Vorteil
Verdickungsmittel – das A und O für jeden Teig
Glutenfreie Mehle
Mehlmischungen selbst gemacht
Glutenfreies Brot backen
[Teil III Die glutenfreie Küche – Rezepte](tlIII.xhtml)
10 Das Frühstück
Ein glutenfreier Start in den Tag
Frühstücksverweigerer
Mit Proteinen fit für den Tag
Das wunderbare Ei
Smoothies für Anfänger
Frisch gebackene Frühstücksideen
11 Leckere Kleinigkeiten
Leckeres Fingerfood
Dippen macht Spaß
Mit Wraps und Omeletts außer Rand und Band
Reisröllchen
Mit Salatwraps experimentieren
12 Sensationelle Suppen, Salate und Beilagen
Suppen genießen
Salate und Beilagen
Grüne Salate
Mit Dressings verfeinern
Mehr Pep und Nährstoffe für Ihre Salate
Croûtonvariationen
Beilagen: Mehr als nur Kartoffelbrei
13 Verführerische Hauptgerichte
Geflügel mit Pfiff
Fleisch
Meeresfrüchte
Vegetarisches
14 Pizza, Pasta und Brot gehören nicht der Vergangenheit an
Pizza mit Pep
Nie wieder auf Nudeln verzichten
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Brot backen
15 Süße Versuchung – Nachspeisen und Co.
Süße Versuchungen
Süßes für unterwegs
Süßes für Gesundheitsbewusste
[Teil IV Den glutenfreien Lebensstil leben und lieben lernen](tlIV.xhtml)
16 Auswärts essen
Die goldenen Regeln des Ausgehens
Erwarten Sie nicht, dass andere sich auf Ihre Ernährung einstellen
Fragen Sie nach dem Menü
Essen Sie etwas, bevor Sie aus dem Haus gehen
Bringen Sie Ihr Essen mit
Tragen Sie's mit Fassung, wenn die anderen einen Fehler machen
Genießen Sie den Abend
Essen im Restaurant
Die Wahl des Restaurants
Vorher anrufen
Ein geeignetes Gericht wählen
Mit der Bedienung sprechen
Mitgebrachtes Essen im Restaurant zubereiten lassen
Ans Trinkgeld denken
Reisezeit
Das Reiseziel unter die Lupe nehmen
Do you speak Gluten?
Die Unterkunft
Lebensmittel mitnehmen
Die Reise
17 Kinder – glücklich, gesund und glutenfrei
Das Auf und Ab der Gefühle
»Das Leben meines Kindes hat sich für immer verändert«
»Mein Kind soll sich nicht anders fühlen«
»Wird sich mein Kind gut entwickeln?«
»Für mich ist es schlimmer als für mein Kind«
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Konzentration auf das Positive
Mit den Kindern über glutenfreie Ernährung sprechen
Die gesamte Familie einbeziehen
Optimismus verbreiten
Die neue Lebensweise erklären
Gluten ist der Übeltäter – das müssen Kinder lernen
Mit der Reaktion des Kindes umgehen
Den Kindern helfen, mit anderen über die Diät zu sprechen
Entscheiden, ob die ganze Familie glutenfrei leben soll
Die Vorteile
Die Nachteile
Der goldene Mittelweg
Dem Kind Verantwortung geben
Die Kinder anleiten
Den Kindern vertrauen
Mit Kindern ausgehen
Kinderbetreuung
Das Kind Freunden, Familienmitgliedern oder einem Babysitter anvertrauen
Das Kind zur Schule schicken
Teenager begleiten
Veränderte Symptome
Warum Jugendliche manchmal bei der Ernährung schummeln
Hilfe nach dem Auszug aus dem Elternhaus
18 Emotionale Hürden überwinden
Emotionale Probleme erkennen
Schock und Panik
Wut und Frustration
Kummer und Hoffnungslosigkeit
Verlust und Verzicht
Traurigkeit und Depression
Die Erkrankung nicht verleugnen
Wenn Sie es verleugnen
Wenn andere es verleugnen
Zurück auf den richtigen Weg
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Die Kontrolle zurückgewinnen
Weiterdenken
Konzentration auf das, was Sie essen dürfen
Vermeiden, ärgerlich oder verletzend zu reagieren
Künstlicher Optimismus
Ihre Meinung vertreten
Sich neu definieren
Der Versuchung widerstehen
Die Konsequenzen beurteilen
Der Versuchung Paroli bieten
[Teil V Der Top-Ten-Teil](tlV.xhtml)
19 Zehn Vorteile eines glutenfreien Lebens
[20 Zehn Tipps, wie Sie (oder Ihr Kind) lernen, das glutenfreie Leben zu mögen](ch20.xhtml)
21 Zehn lahme Ausreden, warum man nicht glutenfrei leben kann
22 Verzeichnis der Rezepte
RegisterEinleitung
Bis vor wenigen Jahren war die glutenfreie Ernährung einer geringen Anzahl Menschen vorbehalten. Sie waren aus gesundheitlichen Gründen dazu gezwungen, sich mit merkwürdigen Nahrungsmitteln zufriedenzugeben, die eher Sägespänen ähnelten, aber nicht annähernd so gut schmeckten.
Die glutenfreie Ernährung hat sich jedoch mit großer Geschwindigkeit verbreitet. Das blieb nicht ohne Folgen. Mittlerweile gibt es eine Vielzahl glutenfreier Produkte zu kaufen, die Zutatenlisten auf den Verpackungen sind ausführlicher und Menschen werden nicht länger schief angeschaut, wenn sie ihren Burger ohne Brötchen bestellen.
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Glutenfrei leben bedeutet nicht, dass Sie eine Diät machen. Man könnte es eher als einen Lebensstil betrachten. Egal, ob Sie schon jahrzehntelang glutenfrei leben oder gerade erst damit beginnen wollen – in diesem Buch finden Sie Informationen, die alle Lebensbereiche betreffen, angefangen bei Ihrer Gesundheit, dem Einkaufen, Kochen und Essen bis hin zu finanziellen und sozialen Aspekten, dem Umgang mit Freunden, der Familie und den Höhen und Tiefen des Lebens.
Ich lebe schon seit Jahren glutenfrei. Und ich habe keinerlei unlautere Motive, die Heilkraft der glutenfreien Ernährung zu preisen. Ob Sie sich glutenfrei ernähren oder nicht, spielt für mich persönlich keine Rolle. Ich verkaufe keine Nahrungsergänzungen und keine glutenfreien Produkte, für die ich werbe. Ich bekomme nicht einmal Geld dafür, dass ich eine Selbsthilfegruppe für glutenfrei lebende Kinder leite.
Damit Sie für Ihre Gesundheit eine gute Entscheidung treffen können, möchte ich Ihnen alle Informationen liefern, die Sie über ein Leben ohne Gluten benötigen. Dieses Buch ist der Leitfaden, der Ihnen dabei hilft, die glutenfreie Ernährung umzusetzen und einhalten zu lernen.
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Über dieses Buch
Glutenfrei leben für Dummies ist wie üblich bei den Büchern der... für Dummies-Reihe so aufgeteilt, dass Sie es nicht auf einmal oder komplett von vorn bis hinten durchlesen müssen. Sie können zwischen den Kapiteln hin und her springen oder nur bestimmte Passagen lesen. Ganz egal. Sie müssen nur einen Abschnitt finden, der Sie interessiert.
Ich empfehle Ihnen, das Inhaltsverzeichnis zu studieren und zu schauen, welche Kapitel Ihr Interesse wecken. Sie können das Buch aber auch ganz einfach durchblättern und dort mit dem Lesen beginnen, wo Sie möchten. Wenn die glutenfreie Ernährung für Sie Neuland ist und Sie noch viele Fragen dazu haben, sollten Sie am besten mit Kapitel 1 beginnen und sich danach weiter durcharbeiten.
Leben Sie allerdings bereits seit Jahren glutenfrei, dann tun Sie sich selbst einen Gefallen und werfen Sie einmal einen Blick in Kapitel 4. Sie werden dort sicherlich die ein oder andere Entdeckung machen und überrascht sein, welche Nahrungsmittel bei einer glutenfreien Ernährungsweise erlaubt sind. Dieses Kapitel öffnet Ihnen einige Türen, von denen Sie bisher meinten, sie wären für Sie verschlossen.
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Konventionen in diesem Buch
Um den Inhalt einheitlich und leicht verständlich zu strukturieren, möchte ich Ihnen einige Grundregeln und Konventionen dieses Buches erläutern:
Alle Internetadressen erscheinen in einer Schriftart, die der guten, alten Schreibmaschinenschrift ähnelt, so wie www.fuer-dummies.de.
Bestimmte Passagen sind mit Symbolen gekennzeichnet; die Bedeutung der Symbole erfahren Sie weiter hinten in dieser Einleitung im Abschnitt »Symbole, die in diesem Buch verwendet werden«.
Und hier noch einige Hinweise zu den Rezepten und Zutaten:
Sie können gerne mit den Rezepten experimentieren. Es macht nichts, wenn Sie einmal eine Zutat nicht zur Hand haben – ersetzen Sie sie einfach durch etwas Ähnliches. Vielleicht schmeckt es Ihnen dann sogar noch besser.
Wenn eine Zutat in einem Rezept erwähnt ist, gehe ich immer davon aus, dass sie glutenfrei ist. Beispielsweise schreibe ich nicht »glutenfreie Vanille«, da Vanille immer glutenfrei ist. Sojasoße dagegen enthält normalerweise Gluten. Doch wenn ich in einem Rezept Sojasoße angebe, meine ich damit natürlich die glutenfreie Variante.
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Das Backen mit glutenfreiem Mehl klappt am besten, wenn Sie eine Mehlmischung verwenden. In Kapitel 9 gehe ich detailliert darauf ein, wie Sie sich eine glutenfreie Mehlmischung zusammenstellen können, um ein gutes Backergebnis zu erhalten.
Milchersatzprodukte können in den Rezepten anstelle von Milch verwendet werden.
Bei den Rezepten wurden immer Eier der Größe L verwendet.
Butter und Margarine sind austauschbar.
Was Sie nicht lesen müssen
Natürlich können Sie das gesamte Buch durchlesen, aber Sie können auch ruhig bestimmte Stellen überspringen, ohne das Gefühl haben zu müssen, etwas wirklich Wichtiges zu verpassen. Wenn Sie folgende Passagen überlesen, ist das nicht weiter schlimm:
Passagen, neben denen das Symbol für Fachwissen steht: All das ist zwar interessant und manchmal sogar faszinierend, aber nicht unbedingt notwendig, damit Sie die Thematik verstehen.
Kästen: Geschichten und besondere Informationen finden Sie in grau hinterlegten Kästen. Ebenso wie beim Fachwissen sind diese Fakten bestimmt interessant für Sie, doch Sie werden nichts Wichtiges verpassen, wenn Sie diese Passagen nicht lesen.
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Rezepte: Sie sind nicht unbedingt als Abendlektüre geeignet, es sei denn, Sie wollen gerade kochen oder planen das Essen für morgen. Überspringen Sie ruhig die Rezepte, bis Sie sich dazu bereit fühlen, ein paar glutenfreie Leckereien zu zaubern.
Törichte Annahmen über den Leser
Sie haben Ihr hart verdientes Geld für dieses Buch ausgegeben. Das bedeutet, dass Sie etwas über die glutenfreie Lebensweise lernen möchten. Da meine Familie schon mehr als genug zu diesem Thema gehört hat, habe ich dieses Buch für Sie geschrieben. Außerdem habe ich mir einige Gedanken über Sie gemacht. Ich nehme an, einer oder mehrere der folgenden Punkte treffen auf Sie zu:
Sie haben vor, sich glutenfrei zu ernähren, und möchten herausfinden, wie Sie dies am besten umsetzen können.
Sie lieben jemanden, der sich glutenfrei ernährt, und möchten nun auch alles darüber wissen, um diese Person unterstützen zu können.
Sie sind noch ein Neuling in der glutenfreien Ernährung und suchen eine Anleitung für eine glutenfreie Lebensweise.
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Sie leben schon viele Jahre glutenfrei, möchten sich aber auf den neuesten Wissensstand bringen.
Sie haben beruflich mit Menschen zu tun, die sich glutenfrei ernähren. Sie möchten mehr über diese Lebensweise erfahren und interessieren sich dafür, wie Sie diese Menschen noch besser unterstützen können.
Natürlich dürfen Sie sich auch einige Gedanken über mich machen und darüber, was ich in diesem Buch schreiben werde:
Ich weiß, wovon ich rede, denn ich lebe seit 1991 glutenfrei. Meine persönlichen Erfahrungen sind sehr wertvoll, denn einige andere Autoren, die Bücher zu diesem Thema geschrieben haben, kennen die glutenfreie Lebensweise nicht aus eigenem Erleben. Ich versichere Ihnen, dass ich dieses Buch nicht schreibe, weil mir langweilig ist oder ich nach einer Aufgabe suche. Ich lebe und liebe einfach den glutenfreien Lebensstil.
Die Fakten in diesem Buch sind nach bestem Gewissen auf dem aktuellen Stand der Wissenschaft. Außerdem wurde das Buch von Experten der Deutschen Zöliakie-Gesellschaft e. V. überprüft, die auf diesem Gebiet wirklich gut Bescheid wissen.
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Aber bitte beachten Sie unbedingt: Dieses Buch kann bei gesundheitlichen Problemen einen Arztbesuch nicht ersetzen.
Wie dieses Buch aufgebaut ist
Glutenfrei leben für Dummies ist so aufgebaut, dass es möglichst nicht zu Wiederholungen kommt. An geeigneten Stellen habe ich Querverweise zu verwandten Themenbereichen eingefügt. Das Buch ist in fünf Teile gegliedert. Jeder Teil besteht aus mehreren Kapiteln und jedes Kapitel aus mehreren Abschnitten. Im Folgenden werde ich Ihnen erklären, wie das Buch aufgeteilt ist.
Teil I: Glutenfrei leben: Wer, was, warum und wie
Wie der Titel schon verrät, geht es im ersten Teil um die Grundlagen des glutenfreien Lebens. Kapitel 1 ist für Sie als Einstieg besonders wichtig. Sie erhalten einen Überblick über das Thema. Wenn Sie sonst nichts lesen, dann aber doch unbedingt das erste Kapitel. In den übrigen Kapiteln dieses Teils geht es darum, wer auf eine glutenfreie Ernährung angewiesen ist, was man essen darf und was nicht und wie man herausbekommt, ob die Nahrungsmittel, die man essen möchte, wirklich glutenfrei sind.
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Teil II: Planen und vorbereiten: Der Auftakt zum Kochen
In Teil II gelangen Sie auf die nächste Stufe: Sie lernen, sich glutenfrei zu ernähren. Zuerst bekommen Sie ein wenig Anleitung, wie Sie die gesündeste und nährstoffreichste Art der glutenfreien Ernährung umsetzen können. Danach helfe ich Ihnen dabei, Ihre Küche auf die glutenfreie Lebensweise umzustellen, Menüs zu planen und einzukaufen. Außerdem mache ich Sie mit Techniken bekannt, die es nur bei der glutenfreien Ernährung gibt und die Sie kennen sollten, bevor Sie mit dem Kochen beginnen.
Teil III: Die glutenfreie Küche – Rezepte
In diesem Teil finden Sie zahlreiche glutenfreie Rezepte. Sie können also gleich mit dem Kochen und Backen loslegen. Ob Sie nun blutiger Kochanfänger oder Profi in der Küche sind – Sie werden sehen, dass die meisten Rezepte einfach, wohlschmeckend und auf jeden Fall glutenfrei sind.
Teil IV: Den glutenfreien Lebensstil leben und lieben lernen
Für manche Menschen wird ein glutenfreies Leben soziale, emotionale und ganz praktische Veränderungen mit sich bringen. In diesem Teil möchte ich Ihnen helfen, praktische Probleme zu lösen. Dazu gehört das Essen im Restaurant, die Einladung zu öffentlichen Veranstaltungen und das Reisen. Ich zeige Ihnen auch, wie Sie mit Freunden über Ihren Lebensstil sprechen sollten und wie Ihre Kinder glücklich, gesund und glutenfrei heranwachsen können. Außerdem möchte ich Ihnen dabei helfen, die emotionalen Probleme dieser Umstellung zu bewältigen, damit Sie Ihren neuen Lebensstil wirklich lieben lernen.
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Teil V: Der Top-Ten-Teil
Was wäre ein... für Dummies-Buch ohne den Top-Ten-Teil? Es wäre unvollständig, weil er fester Bestandteil der Bücher der... für Dummies-Reihe ist. Auch dieses Buch macht da keine Ausnahme. Der Top-Ten-Teil besteht aus ein paar kurzen Kapiteln, in denen noch einmal die Vorteile eines glutenfreien Lebens zusammengefasst, hilfreiche Tipps zusammengestellt und die lahmsten Ausreden, nicht glutenfrei zu leben, aufgelistet sind.
Symbole, die in diesem Buch verwendet werden
Um bestimmte Passagen hervorzuheben, werden in diesem Buch verschiedene Symbole verwendet. Die Symbole bedeuten Folgendes:
Hier erhalten Sie Tipps, die Ihnen dabei helfen, ein glutenfreies Leben zu führen und dieses Leben auch einzuhalten. Sie enthalten beispielsweise Informationen darüber, wie Sie Zeit sparen oder Frustrationen vermeiden können.
Jeder kann ab und zu eine positive Erinnerung gebrauchen. An diesem Symbol können Sie schnell wichtige Fakten erkennen, die Sie sich merken sollten.
Die Informationen, die mit diesem Symbol gekennzeichnet sind, können Sie vor Fehlern oder Schwierigkeiten bewahren.
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Manchmal biete ich Ihnen interessante wissenschaftliche Informationen an. Einige von Ihnen wird das sehr freuen, andere werden davon eher gelangweilt sein. Deshalb habe ich diese Fakten in Abschnitte gepackt, die mit diesem Symbol gekennzeichnet sind. Wenn Sie möchten, können Sie solche Abschnitte überspringen, ohne dabei wichtige Informationen zu verpassen.
Wie es weitergeht
Am besten machen Sie es sich jetzt in Ihrem Lieblingssessel gemütlich und studieren dieses Buch. Wenn Sie ein Kapitel zu langweilig finden oder es Sie aus anderen Gründen nicht anspricht, überspringen Sie es einfach und lesen Sie an einer anderen Stelle weiter. Wenn Sie ein wenig traurig darüber sind, dass Sie nun ein glutenfreies Leben führen sollen, können meine ehrliche Leidenschaft für eine glutenfreie Lebensweise und der gesundheitliche Nutzen, der damit einhergeht, Ihnen hoffentlich Trost spenden und wieder Optimismus und Inspiration geben.Teil I
Glutenfrei leben: Wer, was, warum und wie
In diesem Teil...
Hier erläutere ich die Grundlagen der glutenfreien Lebensweise, damit Sie bald damit beginnen können. Sie erfahren einiges zu körperlichen und psychischen Erkrankungen, die sich durch die glutenfreie Ernährung bessern. Dadurch können Sie entscheiden, ob und in welchem Maße diese Ernährungsweise Ihnen helfen kann. Außerdem stelle ich Ihnen glutenfreie Nahrungsmittel vor, von denen Sie vielleicht noch nie etwas gehört haben. Einige dieser Nahrungsmittel haben sogar einen weit größeren Nährstoffgehalt als viele glutenhaltige Produkte. Zum Schluss zeige ich Ihnen, wie Sie bei den Zutaten verstecktes Gluten aufspüren können. Schließlich müssen Sie sicher sein, dass ein Produkt wirklich glutenfrei ist. Worauf warten Sie noch? Heute ist vielleicht der erste Tag Ihres neuen Lebens.1
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Glutenfrei leben von A bis Z
In diesem Kapitel
Gluten in den Griff bekommen
Vorteile eines glutenfreien Lebens erkennen
Essen zubereiten
Von einem Glutenesser zu einem Glutenfrei-Genießer werden
Ich dachte, der Arzt hätte einen Fehler gemacht. »Sie meinen sicherlich Glukose«, korrigierte ich frustriert seinen Fehler. »Sie wollten mir sicherlich sagen, dass mein Sohn keine Glukose essen darf.« Oh, mein Gott. Das wird hart werden. Nie wieder Gummibärchen.
»Nein, ich meine Gluten«, wiederholte der Doktor. »Und um ehrlich zu sein, ich muss zugeben, dass ich über glutenfreie Ernährung nicht viel weiß. Sie können sich von der Diätassistentin unserer Klinik beraten lassen. Doch ich befürchte, auch sie kann Ihnen nicht viel dazu sagen. Sie werden wohl selbst einiges darüber recherchieren müssen.«
Ich fühlte mich wie vor den Kopf geschlagen. Was zum Teufel ist Gluten? Sie müssen bedenken, wir hatten damals das Jahr 1991 und ich wusste über Gluten so viel wie über piezoelektrische Polymere. Also nichts. Ich hatte in dieser Situation nur zwei Möglichkeiten: Ich konnte Florian verhungern lassen oder ich musste alles versuchen, um herauszufinden, was es mit diesem Gluten auf sich hat.
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Damals gab es das Internet noch nicht, sodass ich keine Bücher oder Selbsthilfegruppen auf diesem Weg finden konnte. Erfindungsreichtum und Kreativität waren also gefragt. Ich war fest entschlossen, alles herauszufinden, was in meiner Macht stand, und dieses Wissen dann mit der ganzen Welt zu teilen (oder mindestens mit den anderen sechs Personen, die zu diesem Zeitpunkt glutenfrei lebten).
Damals konnte ich noch nicht wissen, dass die glutenfreie Ernährung heute auf der ganzen Welt derart verbreitet sein würde. In diesem Kapitel erhalten Sie einen ersten Eindruck, was es bedeutet, glutenfrei zu leben.
Was überhaupt ist Gluten?
Für Gluten gibt es zwei verschiedene Definitionen. Eine ist wissenschaftlich korrekt, aber wenig gebräuchlich. Die andere wird häufig verwendet, ist aber nicht ganz korrekt. In Kapitel 4 gehe ich detailliert auf beide Definitionen ein, doch damit Sie einen ersten Eindruck davon bekommen, worum es geht, werde ich Ihnen die am häufigsten verwendete Definition schon einmal an dieser Stelle erläutern: Gluten ist eine Mischung aus Proteinen in Weizen, Roggen und Gerste. Hafer enthält nicht unmittelbar Gluten (sondern das Eiweiß Avenin). Er kann jedoch damit verunreinigt sein und ist aus diesem Grund ebenfalls nicht erlaubt.
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Gängige Lebensmittel, die Gluten enthalten
In Kapitel 4 gehe ich ausführlicher darauf ein, was Sie essen dürfen und was nicht. Auch auf der Website der Deutschen Zöliakie-Gesellschaft e. V. (www.dzg-online.de) finden Sie eine detaillierte Auflistung mit geeigneten und verbotenen Lebensmitteln und Inhaltsstoffen. Doch Sie benötigen auch eine ganz allgemeine Vorstellung davon, welche Art von Lebensmitteln Gluten enthalten, damit Sie sie vermeiden können. Alles, was aus Mehl hergestellt ist, steht ganz oben auf der Liste. Folgende Lebensmittel enthalten eindeutig Gluten:
Bier
Brezeln
Brot
Brötchen
Kekse, Kuchen und die meisten anderen Backwaren
Kräcker
Nudeln
Pizza
Doch es gibt auch verbotene Lebensmittel, die weniger offenkundig sind. Dazu zählen zum Beispiel Lakritze und Müsli. Wenn Sie glutenfrei leben wollen, müssen Sie immer alle Angaben zu den Inhaltsstoffen auf den Verpackungen lesen und die Produkte sorgfältig auswählen. Informieren Sie sich bei der Deutschen Zöliakie-Gesellschaft e. V. Nur so können Sie sich sicher sein, was Sie essen dürfen und was nicht. (Mehr zum Thema erfahren Sie in Kapitel 5.)
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Die Deutsche Zöliakie-Gesellschaft e. V. gibt jährliche eine Aufstellung glutenfreier Lebensmittel heraus.
Glutenhaltige Lebensmittel sollten Sie Ihrer Gesundheit zuliebe nicht verwenden. Das bedeutet jedoch nicht, dass Sie auf alles verzichten müssen. Lebensmittelproduzenten stellen heutzutage leckere glutenfreie Varianten aller möglichen Produkte her. Um welche Produkte es sich dabei handelt und wo man sie kaufen kann, erfahren Sie in Kapitel 8.
Weizenfrei heißt nicht glutenfrei
Sie werden viele Produkte finden, die als weizenfrei deklariert sind – das bedeutet jedoch nicht, dass sie auch glutenfrei sind. (Einige Produkte, die Dinkel oder Kamut enthalten, sind nicht wirklich weizenfrei.)
Gluten ist in Weizen, aber auch in Roggen und Gerste enthalten – die meisten essen in einer glutenfreien Ernährung auch keinen Hafer, da sie ihn ebenfalls nicht vertragen. Ein Produkt kann zwar weizenfrei sein, aber andere glutenhaltige Zutaten wie Malz, das aus Gerste gewonnen wird, enthalten. In diesem Fall ist das Lebensmittel zwar weizen-, aber nicht glutenfrei.
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Der Nutzen einer glutenfreien Lebensführung
Ein glutenfreies Leben dreht sich nicht nur um eine bestimmte Diät, die eingehalten werden muss. Sicherlich geht es in diesem Buch auch um Lebensmittel, doch die Diät selbst nimmt nur ein paar Seiten in Anspruch. Glutenfrei leben bedeutet weit mehr, als nur das Gluten aus Ihrer Ernährung zu verbannen. Es beeinflusst alle Bereiche Ihres Lebens. Das reicht von der Art, wie und mit wem Sie kommunizieren, bis hin zur Pflege sozialer Kontakte, Bestellungen im Restaurant und emotionalen Veränderungen.
Es ist sehr wichtig, die Kontrolle über die Ernährung zu haben. Wenn Ihre Kinder betroffen sind und sich glutenfrei ernähren müssen, dann helfen Sie ihnen dabei, diese Kontrolle zu erlangen. Wenn Sie lernen, glutenfrei zu leben, können Sie anderen etwas über das Thema Ernährung beibringen. Sollte sich das nach viel Arbeit anhören, können Sie sich entspannen. Ich werde Sie dabei unterstützen.
Sie haben viele Mitstreiter. Die glutenfreie Ernährungsweise hat sich aus verschiedenen Gründen weit verbreitet. Hauptsächlich, weil sich die Menschen oft besser fühlen, wenn sie auf Gluten verzichten. In diesem Abschnitt erfahren Sie, welche emotionalen Vorteile Ihnen die glutenfreie Ernährung bringt.
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Die Menschen suchen heutzutage nach schnellen Lösungen oder Wundermitteln und werfen schnell mal eine Pille ein, um sich besser zu fühlen. Wenn ihnen schnelle Hilfe versprochen wird, kaufen sie fast alles. Den Lebenswandel und die Ernährung zu ändern, ist weder leicht noch geht es schnell. Doch der Nutzen, der Ihnen ein glutenfreies Leben liefern kann, ist enorm. Ohne Operationen oder Medikamente.
Essen sollte nicht wehtun
Durch Essen sollten Sie sich gut fühlen und voller Energie sein und keine Schmerzen haben. Doch wenn Sie Lebensmittel zu sich nehmen, die Ihr Körper nicht verträgt, macht er Ihnen meist recht deutlich klar, dass Sie lieber darauf verzichten sollten. Unverträgliche Nahrungsmittel können Blähungen, Durchfall, Verstopfung oder Übelkeit hervorrufen. Doch es können auch Symptome auftreten, die nicht direkt mit dem Verdauungstrakt in Verbindung gebracht werden. Dazu zählen Kopfschmerzen, Müdigkeit, Depressionen, Gelenkschmerzen und Atemwegsbeschwerden.
Sie müssen »nur« herausfinden, was Ihr Körper nicht verträgt, und es vom Speiseplan streichen – schon geht es Ihnen besser. Wenn Sie nur das Richtige essen, werden Sie sich auch wieder wohlfühlen.
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Der gesundheitliche Nutzen einer richtigen Ernährung
Schon Maimonides, ein Arzt im 12. Jahrhundert, war der Ansicht, dass dem Darm eine wichtige Funktion für die Gesundheit zukäme und der Mensch dafür sorgen solle, dass sein Darm immer entspannt sei. Darüber gibt es keinen Zweifel. Wenn Ihr Darm nervös und verspannt ist, wirkt das auf alle anderen Bereiche Ihres Körpers. Das ist vergleichbar mit der Situation, wenn Sie gute Laune haben und Ihr Freund schrecklich mürrisch ist – zum Schluss haben auch Sie schlechte Laune. Ein übelgelaunter Darm kann Ihrem gesamten Körper die Energie rauben.
Abstinenz stärkt den Darm
Wenn Gluten Sie krank macht, spielen sich schlimme Kämpfe in Ihrem Darm ab.
Die Oberflächenzellen, die den Dünndarm auskleiden, besitzen fadenförmige Zellfortsätze, die Mikrovilli oder auch Bürstensaum genannt werden. Diese Mikrovilli sollen die Oberfläche des Dünndarms vergrößern, damit er mehr Nährstoffe aufnehmen kann.
Bei Menschen mit einer Glutenunverträglichkeit hält der Körper das Gluten für ein Gift und bekämpft es. Dabei attackiert er unbeabsichtigterweise auch die Mikrovilli, die dadurch verkümmern.
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Diese verkümmerten Mikrovilli können keine Nährstoffe mehr aufnehmen. Dadurch rauschen alle nützlichen Stoffe einfach vorbei und Sie werden nicht ausreichend mit wichtigen Vitaminen, Mineralstoffen oder anderen wichtigen Nährstoffen versorgt. Dieser Zustand wird auch als Malabsorption bezeichnet.
Doch machen Sie sich keine Sorgen. Diese Geschichte hat ein Happy End. Ihre Mikrovilli sind hartnäckige kleine Dinger. Wenn Sie kein Gluten mehr essen, werden sie sich schon nach kurzer Zeit wieder aufbauen. Sie werden wieder zu voller Größe erwachsen und Nährstoffe aufnehmen können. Ihre Gesundheit wird dadurch vollständig wiederhergestellt werden. Deshalb habe ich gesagt, dass Abstinenz den Darm stärkt.
Übrigens wird in den Mikrovilli des Dünndarms auch ein Enzym produziert, das Laktase genannt wird. Die Laktase hat die Aufgabe, den Milchzucker (Laktose) aufzuspalten. Sind die Mikrovilli durch die Glutenunverträglichkeit geschädigt, kann dadurch parallel eine Milchzuckerunverträglichkeit bestehen. Wenn Sie sich glutenfrei ernähren und die Mikrovilli sich wieder regenerieren, wird in den meisten Fällen auch wieder das Enzym Laktase gebildet, sodass Sie wieder Milchprodukte vertragen. Zunächst sollten Sie Milch und Milchprodukte jedoch meiden. Dann sollten sie nach einiger Zeit laktosehaltige Produkte in kleinen Mengen testen.
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Wie Ihr Körper auf das unverträgliche Gluten reagiert, lässt sich nicht vorhersagen. Manche Menschen bekommen Kopfschmerzen, fühlen sich müde und abgeschlagen, haben Gelenkschmerzen, Depressionen oder sind unfruchtbar. Diese Symptome scheinen auf den ersten Blick nicht mit dem Darm oder der Ernährung in Zusammenhang zu stehen.
Doch diese Symptome sind, wie 250 andere auch, Symptome der Zöliakie und Glutenunverträglichkeit. Menschen, die an Zöliakie oder Glutenunverträglichkeit leiden, haben manchmal auch Symptome im Verdauungstrakt. Doch weit häufiger macht sich diese Erkrankung außerhalb des Magen-Darm-Trakts bemerkbar.
Wenn Sie kein Gluten vertragen, kann Ihnen eine glutenfreie Diät helfen, folgende Symptome zu lindern:
Magen-Darm-Beschwerden (Blähungen, Durchfall, Verstopfung, Erbrechen, Sodbrennen und Säurereflux)
Gewichtsabnahme oder -zunahme
Müdigkeit
Konzentrationsstörungen
Kopfschmerzen (einschließlich Migräne)
Depressionen
Gelenk-, Knochen- oder Muskelschmerzen
Unfruchtbarkeit
Atemwegserkrankungen
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Diese Liste ist eindrucksvoll, nicht wahr? Es ist sicherlich schwer zu glauben, dass sich so verschiedene Beschwerden lindern lassen, indem man nur einen einzigen Inhaltsstoff aus seiner Ernährung verbannt. Doch es ist wahr. Wenn Sie bedenken, dass unverträgliche Lebensmittel Gift für Ihren Körper sind, wird verständlich, wieso er derart darauf reagiert.
Bei Menschen, die unter einer Glutenunverträglichkeit leiden, kann die Aufnahme von Gluten die Symptome psychischer Erkrankungen verschlimmern. (Mehr zu diesem Thema erfahren Sie in Kapitel 2.) Einige Wissenschaftler glauben, dass sich folgende Erkrankungen durch eine glutenfreie Ernährung beeinflussen lassen:
Autismus
Schizophrenie und andere Gemütserkrankungen
Aufmerksamkeitsdefizitstörung mit und ohne Hyperaktivität AD(H)S
Millionen Menschen leiden unter einer Weizenallergie. Diese unterscheidet sich jedoch von der Glutenunverträglichkeit und der Zöliakie. Doch auch diese Betroffenen können von einer weizen- oder glutenfreien Ernährung profitieren.
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Zusätzlich zu den naheliegenden Verbesserungen, die durch eine weizenfreie Diät eintreten, können sich auch andere Symptome oder Störungen bessern. Dazu zählen beispielsweise das prämenstruelle Syndrom und das menopausale Syndrom.
Aber ich dachte, Weizen ist gut für mich!
Jeder, der auf diesem Planeten lebt, stößt auf Informationen, die den Wert des Weizens für uns unterstreichen – besonders in der Form von Vollkorn. Weizen und andere Getreide nehmen einen großen Teil der Ernährungspyramide ein. Das legt die Schlussfolgerung nahe, dass Sie viel davon essen sollten. Außerdem gilt das Getreide als sehr gute Quelle für Nähr- und Ballaststoffe. Weizen enthält viele gesunde Stoffe, die Sie jedoch auch in anderen Nahrungsmitteln finden können. Warum ist Weizen die Wurzel so vieler gesundheitlicher Probleme? Hier einige Gründe dafür, warum Weizen nicht immer oder bei allen Menschen der Schlüssel zur Gesundheit sein kann:
Weizen gibt es erst seit gestern
Weizen gibt es, seit der Mensch Ackerbau betreibt. Das ist erst seit etwa 10.000 Jahren der Fall. Evolutionär betrachtet also erst seit gestern. Davor hat sich der Mensch von Fleisch, Fisch, Meeresfrüchten, Obst und Gemüse ernährt.
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Als der Weizen auf den Speiseplan trat, war er völlig fremd. Der menschliche Körper musste erst lernen, ihn zu vertragen. Bei vielen Menschen ist das heute noch nicht der Fall.
Der Mensch kann Weizen nicht vollständig verdauen
Der Mensch hat nur einen Magen – und ein Magen reicht nicht aus, um Weizen zu verdauen. Kühe besitzen vier Mägen (genauer gesagt vier Höhlen innerhalb eines Magens). Deshalb kommt die Kuh Lisa mit Weizen auch gut zurecht. Er geht von einem Magen zum nächsten. Wenn er den vierten Magen erreicht, ist er vollständig verdaut und Lisa fühlt sich prima.
Weizen macht den Darm durchlässig
Wenn der Mensch Weizen verzehrt, produziert er große Mengen des Proteins Zonulin.
Der Dünndarm ist mit einer Zellschicht ausgekleidet, durch die die meisten Stoffe nicht allein hindurchgelangen können. Das Zonulin befindet sich auf dieser Zellschicht und wartet auf die Nährstoffe, die den Dünndarm passieren. Kommen wichtige Vitamine oder Mineralstoffe vorbei, gibt das Zonulin ein Signal, damit sich winzige Kanäle öffnen und diese Stoffe ins Blut gelangen können. Das Blut transportiert diese Nährstoffe dann in andere Bereiche des Körpers.
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Doch manche Menschen produzieren zu viel Zonulin, wenn sie Weizen essen. Dann öffnen sich diese Kanäle zu stark. Dadurch werden auch Stoffe aufgenommen, die für den Körper nicht gut sind. Diese erhöhte Durchlässigkeit der Innenauskleidung des Dünndarms, auch Syndrom des undichten Darms genannt, kann viele verschiedene gesundheitliche Probleme verursachen.
Das Essen meistern
Dieses Buch handelt von einem Lebensstil, nicht von einer Diät. Doch egal, wo dieser Lebensstil Sie auch hinführt – ein glutenfreies Leben dreht sich immer wieder um eine Sache: das Essen.
Wenn Sie Küchenmuffel sind und nun Angst haben, dass Sie jeden Morgen um vier Uhr aufstehen müssen, um glutenfreies Brot zu backen oder frische Nudeln zuzubereiten, dann schalten Sie den Wecker getrost wieder aus und drehen Sie sich noch einmal im Bett um. Es gibt jede Menge glutenfreie Produkte zu kaufen, durch die Sie Ihre alten Lieblingsspeisen ersetzen können.
Sind Sie dagegen Hobbykoch und Feinschmecker, dann bietet Ihnen der glutenfreie Lebensstil eine große Auswahl an Nahrungsmitteln und Zutaten, um Ihr Essen zuzubereiten.
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Das Essen vor- und zubereiten
Es ist leichter, leckere und gesunde glutenfreie Mahlzeiten zuzubereiten, wenn Sie Ihr Essen im Vorfeld planen. Es wird schwierig, das geeignete Essen auszuwählen, wenn Sie mit knurrendem Magen einkaufen gehen, die Speisekarte im Restaurant studieren oder in einem Café sitzen.
Bereiten Sie Ihre Mahlzeiten rechtzeitig vor, besonders wenn Sie selten zu Hause essen können. Wenn Sie wissen, dass Sie beim Frühstück oder Mittagessen unter Zeitdruck stehen, dann bereiten Sie Ihr Essen schon am Vorabend zu und nehmen Ihre gesunde, glutenfreie Mahlzeit am nächsten Tag einfach mit.
Das Aufregendste an einer Ernährungsumstellung sind die neuen, manchmal ungewöhnlichen und besonderen Lebensmittel, auf die man dabei trifft. Von vielen glutenfreien Nahrungsmitteln und Inhaltsstoffen haben Sie vielleicht noch nie gehört. Viele sind nicht nur glutenfrei und sehr köstlich, sondern richtige Nährstoffbomben. Durch die neue Perspektive, die Ihnen die glutenfreie Ernährung bietet, werden Sie vielleicht dazu inspiriert, Neues auszuprobieren und nach Alternativen zu suchen.
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Geschickt einkaufen
Auf dem Markt oder im Lebensmittelladen bekommen Sie alles, was Sie für eine gesunde, glutenfreie Ernährung brauchen: Fleisch, Fisch, Meeresfrüchte, Obst und Gemüse (siehe Kapitel 6). Wenn Sie auch konservierte und verarbeitete Lebensmittel auf Ihrer Einkaufsliste haben, können Sie das meiste davon auch in einem normalen Lebensmittelladen bekommen.
Möchten Sie dagegen die leckeren glutenfreien Spezialprodukte, die heute erhältlich sind, kaufen, müssen Sie in ein Reformhaus, einen Naturkostladen oder einen Supermarkt gehen. Sie können allerdings auch ganz leicht von zu Hause aus über das Internet spezielle glutenfreie Produkte bestellen.
Viele Menschen befürchten, dass glutenfreie Ernährung viel teurer ist. In Kapitel 8 erläutere ich, wie Sie die Ausgaben für die glutenfreie Ernährung in einem bezahlbaren Rahmen halten können.
Die glutenfreie Küche
Eine glutenfreie Küche sieht größtenteils genauso aus wie jede andere Küche. Sie müssen keine neuen Geräte kaufen und bis auf einige kleine Ausnahmen, auf die ich in Kapitel 9 näher eingehe, benötigen Sie auch keine zusätzlichen Töpfe, Pfannen, Vorratsbehälter oder Ähnliches.
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Sollten in Ihrer Küche jedoch auch einige glutenhaltige Produkte verarbeitet werden, müssen Sie darauf achten, dass Ihre glutenfreie Mahlzeit nicht versehentlich mit Gluten in Kontakt kommt.
Manche Menschen finden es gut, wenn sie in der Speisekammer oder im Regal ihren eigenen, glutenfreien Bereich haben. Das ist eine besonders gute Idee, wenn sich Kinder glutenfrei ernähren müssen. Dadurch können sie sehen, wie viele Dinge sie essen dürfen und schnell mal eine glutenfreie Leckerei naschen.
Kochen ohne Rezept
Mit einem Rezept können Sie sich nur eine bestimmte glutenfreie Mahlzeit zaubern. Wenn Sie dagegen lernen, wie man alles glutenfrei zubereiten kann, sind Sie in der Lage, sich für immer glutenfrei zu ernähren. Sie sind dann unabhängig von Rezepten oder von der Tatsache, dass Sie kein normales Mehl verwenden können. Alles, was Sie brauchen, ist ein wenig Kreativität und Grundwissen darüber, womit Sie glutenhaltige Produkte ersetzen können. Mehr Informationen dazu finden Sie in Kapitel 9.
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Sie brauchen sich jedoch keine Sorgen zu machen, wenn Sie zu denen gehören, die lieber nach Rezept kochen möchten. In den Kapiteln 10 bis finden Sie viele Rezepte. Die meisten sind sehr leicht nachzukochen, werden aber bei Ihren Gästen den Eindruck erwecken, als hätten Sie den ganzen Tag in der Küche geschuftet.
Freude am glutenfreien Leben finden
Die meisten Menschen entscheiden sich aus gesundheitlichen Gründen für ein glutenfreies Leben. Das bedeutet, dass sie keine andere Wahl hatten. Wenn Menschen zu einer Veränderung in ihrem Leben gedrängt werden, sehen sie häufig nicht gleich die Vorteile.
Sollten Sie ein wenig traurig darüber sein, dass Sie nun nichts mehr essen dürfen, was Gluten enthält, kann ich das verstehen. Doch es gibt zahlreiche Gründe, warum Sie Freude an einem glutenfreien Leben haben können. (Die Ungeduldigen unter Ihnen können schon einmal einen Blick in die Kapitel 19 und werfen, um zu sehen, wie gut ein glutenfreies Leben sein kann.)
Essen anders betrachten
Wenn Sie die meiste Zeit Ihres Lebens glutenhaltige Lebensmittel zu sich genommen haben, ist es eine große Veränderung, diese bekannten Lebensmittel aufzugeben. Neben der Tatsache, dass Sie lernen müssen, wo Gluten überall versteckt sein kann, müssen Sie zusätzlich auch mit psychischen, körperlichen, sozialen und vielleicht sogar finanziellen Veränderungen zurechtkommen.
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Doch um Ihr glutenfreies Leben zu akzeptieren, reicht es schon, die Einstellung zum Essen ein klein wenig zu verändern. Sie müssen wirklich nichts aufgeben, sondern nur ein wenig modifizieren. Ihr Lieblingsessen kann weiterhin Ihr Lieblingsessen bleiben, nur in einer leicht veränderten Form.
Vielleicht denken Sie auch darüber nach, welche neuen, supergesunden Möglichkeiten sich Ihnen nun bieten: Sie essen mageres Fleisch, frisches Obst und Gemüse. Ich wiederhole es noch einmal – Sie müssen Ihre Einstellung zum Essen ein klein wenig verändern, damit die glutenfreie Ernährung ganz normal für Sie wird. In Kapitel 6 erfahren Sie noch mehr zu diesem Thema.
Auf den Geschmack kommen
Von vielen Menschen, die gerade erst damit begonnen haben, sich glutenfrei zu ernähren, hört man, dass diese Ernährungsart recht langweilig sei. Wenn ich sie dann frage, was sie essen, stelle ich fest, dass ihre Kochkünste auf Karotten und Reiswaffeln beschränkt sind. Wer würde davon nicht gelangweilt sein? Diese Art der Diät ist schrecklich und ganz und gar nicht verlockend.
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Ich mag den Geschmack, das Gefühl, satt zu sein und mich gesund zu ernähren. Am meisten mag ich es, neue Lebensmittel, die ich noch nie zuvor gegessen habe, zu entdecken. Natürlich nur, solange sie auch glutenfrei sind. Ich würde Sie niemals ermutigen, eine langweilige Diät auszuhalten.
Eine gesunde, glutenfreie Ernährung muss nicht fade und voller Einschränkungen sein. Sie müssen nicht täglich 32 kleine Portionen Obst und Gemüse knabbern. Sollten Sie fades, langweiliges Essen mögen, greifen Sie zu. Doch wenn Sie glauben, glutenfreies Essen sei langweilig, werden Sie positiv überrascht sein.
Ausgehen und etwas unternehmen
Eine glutenfreie Lebensweise sollte Sie nicht davon abhalten, Ihr Leben wie bisher zu gestalten. Natürlich gibt es auch ein paar Dinge, die etwas schwieriger sind. Sie können nicht spontan eine Pizza beim Italiener um die Ecke bestellen oder sich eben mal ein Stück Kuchen vom Bäcker gönnen. Doch Sie sollten trotzdem wie bisher ausgehen und etwas unternehmen.
Es wird leichter sein, in einem Restaurant nach einem glutenfreien Menü zu fragen, als etwas bei einem Lieferservice zu bestellen. In einem Restaurant zu essen, ist machbar. Sie müssen lediglich lernen, richtig zu bestellen und auf Verunreinigungsmöglichkeiten zu achten. Es wird für Sie ein Kinderspiel sein zu reisen, wenn Sie es geschafft haben, wieder in Restaurants zu essen. Haben Sie den Dreh erst einmal raus, sind Urlaubsreisen kein Problem. Gesellschaftliche Einladungen verlangen vielleicht noch ein wenig Vorbereitung. In Kapitel 16 bekommen Sie zu diesem Thema weitere Informationen.
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Den Kindern Freude am glutenfreien Leben vermitteln
Als wir hörten, dass unser Sohn Florian für immer glutenfrei leben müsse, überkamen uns viele Ängste. Wir fühlten eine große Last auf unseren Schultern und wurden von Kummer und Frustration übermannt. Wir sehnten uns nach dem perfekten, gesunden Baby, von dem wir glaubten, dass es uns zustünde. Wir sahen nur noch, was wir verloren hatten und was wir in unserem Leben verändern mussten. Doch es dauerte nicht lange, bis wir uns mit diesen neuen Lebensumständen anfreundeten. Wir lernten nicht nur, glutenfrei zu leben, sondern auch, diesen Lebensstil anzunehmen.
Uns war es sehr wichtig, dass auch unser Sohn diese Art zu leben lernte. Letztlich war es seine Ernährung, sein Leben und seine Zukunft, die davon abhingen. Florian mag das glutenfreie Leben und auch Ihre Kinder können das schaffen.
Geben Sie Ihren glücklichen, gesunden Kindern viel mit auf den Weg. Lassen Sie sie von Anfang an auf ihre Ernährung Einfluss nehmen, haben Sie immer leckere glutenfreie Naschereien zur Hand und bestärken Sie Ihre Kinder bei ihrem glutenfreien Leben. (Wenn Sie dazu ein wenig Hilfe benötigen, finden Sie in Kapitel 19 einige Anregungen.) Denken Sie immer daran, dass Ihre Kinder von Ihnen lernen, wie sie sich mit einem glutenfreien Leben fühlen werden. Vermitteln Sie ihnen Optimismus und eine positive Einstellung. Kapitel 17 beschäftigt sich ausführlich damit, wie Kinder das glutenfreie Leben lieben lernen.
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Kinder sind flexibel und belastbar. Es ist sicherlich häufig für die Eltern schwieriger als für die Kinder, sich mit einer neuen Lebensweise anzufreunden.
Die glutenfreie Ernährung hat meinen Sohn gerettet
Ich war beruflich erfolgreich und in erster Linie fühlte ich mich als Mutter. Heute bin ich Autorin und Gründerin einer Selbsthilfegruppe, die ins kalte Wasser geworfen wurde und erkannte, dass sie sehr schnell lernen musste zu schwimmen.
Bis 1991 ernährten wir uns ganz normal. Ich versuchte, ausgewogen zu kochen und Fette und Kalorien einzuschränken. Doch wir haben uns keine großen Gedanken darüber gemacht, was wir aßen oder welchen Langzeiteffekt unsere Ernährung auf unseren Körper hat. Essen war für uns eine Selbstverständlichkeit.
All das änderte sich, als unser erstes Kind, Florian, neun Monate alt war und unter chronischem Durchfall litt. Unser Kinderarzt glaubte, dass Antibiotika, die Florian wegen einer Mittelohrentzündung bekommen hatte, der Grund dafür war. Ich sollte Florian in ein paar Wochen wieder vorstellen, wenn der Durchfall sich nicht gebessert hätte. Drei Wochen später war ich wieder beim Kinderarzt. »Ja, er hat immer noch Durchfall«, sagte der Arzt fachmännisch. »Ja, ich weiß. Deshalb bin ich hier«, murmelte ich mit unterdrückter Wut. »Füttern Sie ihn mit stopfenden Nahrungsmitteln wie Keksen oder Brot und rufen Sie mich wieder an, wenn es in ein paar Wochen noch nicht besser ist.«
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Ich wartete. Nicht geduldig (Geduld ist nicht meine größte Stärke), doch ich wartete ab. Drei Wochen später, nach einer weiteren oberflächlichen Untersuchung von Florians Ohren, Nase und Hals machte der Arzt dieses »Mmhhhmmm«-Geräusch, das Ärzte immer dann machen, wenn sie auf das Problem stoßen. Großartig! Wir werden endlich wissen, was mit Florian los ist! »Ja, er hat immer noch Durchfall.« All die Jahre des Medizinstudiums hatten sich ausgezahlt. »Machen Sie sich keine Sorgen. Florian hat keinen Flüssigkeitsmangel und Größe und Gewicht sind normal. Da ist nichts, was Sie beunruhigen muss.« Meine Güte, hat die Tatsache, dass ich Florian Unmengen Flüssigkeit zuführe, irgendetwas damit zu tun, dass er keinen Flüssigkeitsmangel hat? Und bedeutet es irgendetwas, dass er abgenommen hat (auch wenn er noch im Normalbereich liegt)? Anscheinend nicht. Ich sollte meinen Sohn nicht mehr wegen des Durchfalls vorstellen, da es ja nichts gab, worüber man sich Sorgen machen müsse.
Arzt Nummer zwei stimmte mit Arzt Nummer eins überein. Nach einem schnellen Blick in Ohren, Nase und Hals erklärte er uns, dass wir einen gesunden kleinen Jungen hätten. »Aber was ist mit seinem ständigen Durchfall?«, fragte ich. »Das ist wirklich nichts, worüber Sie sich Sorgen machen müssen. Größe und Gewicht sind ganz normal, er hat keinen Flüssigkeitsmangel und er wirkt ganz gesund auf mich.«, zwitscherte er und entschwand zu seinem nächsten Vierminutentermin. Am liebsten hätte ich Herrn Doktor Tunix eine der 22 Durchfallwindeln, die ich pro Tag wechseln musste, unter die Nase gehalten.
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Verzweifelt wechselten wir wieder den Kinderarzt und, um es kurz zu machen, es gab einen schnellen Blick in Ohren, Nase und Hals und sonst nichts. Mittlerweile war Florians Bauch stark aufgebläht, seine Arme und Beine waren abgemagert, sein Po war gänzlich verschwunden und auch seine Persönlichkeit hatte sich verändert. Er war von einem fröhlichen Baby zu einem teilnahmslosen, reizbaren und anhänglichen kleinen Jungen geworden. Seit Beginn des Durchfalls war mittlerweile fast ein Jahr vergangen. Mittlerweile glaubten wir, nur neurotische Eltern zu sein, die halt ein sanftes Kind hatten, das einfach viel in die Windel machte.
Schließlich landeten wir in den Händen von Kinderarzt Nummer vier. Zu dieser Zeit, als ich »gelernt« hatte, dass mit Florian alles in Ordnung sei, dachte ich mir nichts dabei, mit einem Kind, das einen riesigen Bauch hatte, zu einer Routineuntersuchung zu gehen. Nach der üblichen Untersuchung von Ohren, Nase und Hals legte der Arzt Florian auf den Rücken und klopfte auf seinen Bauch wie Sie vielleicht auf eine Melone klopfen, um zu hören, ob sie reif ist. »Meine Güte«, sagte er mit diesem Ich-bin-besorgt-aber-ich-bin-Arzt-und-will-Sie-nicht-beunruhigen-Ton. »Was ist mit seinem Bauch los? Er ist so stark aufgebläht.« Mir liefen Tränen über mein Gesicht und ich konnte nicht antworten.
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Nachdem einige Tests durchgeführt worden waren, kam die bittersüße Diagnose. »Ihr Sohn leidet unter Zöliakie.« Was ist das? Ist das irgendetwas wie eine Grippe? Ein paar Wochen Antibiotika und alles wird wieder in Ordnung sein? »Er wird sich für den Rest seines Lebens glutenfrei ernähren müssen.«
Es genügt an dieser Stelle vielleicht zu sagen, dass die Formulierung »für den Rest seines Lebens« große Auswirkung hatte. Wir erkannten, dass es an der Zeit war, Verantwortung zu übernehmen, Informationen zu sammeln und unser Leben zu verändern, um uns und anderen zu helfen.
Als wir hörten, dass Florian ein glutenfreies Leben führen muss, waren wir an einer Weggabelung angekommen. Zuerst waren wir am Boden zerstört, durcheinander, frustriert und schmerzerfüllt. Doch uns war gleichzeitig bewusst, dass wir einen neuen Weg einschlagen können – einen Weg, der sich positiv auf Florians Leben auswirken wird. Als wir herausgefunden hatten, wie wir mit der Diät und ihren Einschränkungen leben konnten, arbeiteten wir daran, dieses Unglück in eine positive Kraft zu verwandeln. Mehr als ein Jahrzehnt später habe ich erkannt, dass das, was wir am Anfang noch als Unglück ansahen, sich heute als Segen für unser Leben herausgestellt hat. Und was am wichtigsten ist: Florian stimmt uns darin zu.
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Realistische Erwartungen haben
Es gibt Menschen, die sind der Meinung, dass ich eine unrealistisch optimistische Vorstellung von einer glutenfreien Lebensweise habe. Sie ist optimistisch, das ist richtig, doch sie ist nicht unrealistisch.
Es ist sehr wichtig, eine realistische Vorstellung davon zu haben, was Sie erwarten wird, wenn Sie sich für die glutenfreie Lebensweise entscheiden. Sie werden Veränderungen vornehmen müssen und sollten darauf vorbereitet sein. Ihre Freunde, Ihre Familie oder Ihr Partner verstehen Ihre neuen Ernährungsgewohnheiten vielleicht nicht. Möglicherweise fühlen Sie sich zu Beginn durch Einladungen überfordert. Oder Sie sind frustriert und verwirrt und wollen die glutenfreie Ernährung am liebsten wieder aufgeben. Doch Sie können es schaffen, diesen Belastungen standzuhalten und daran zu wachsen.
Dieses Buch ist genau das, was Sie brauchen. Arbeiten Sie sich Seite für Seite vor und markieren Sie die Stellen, die Sie nochmals lesen möchten. Mit einer realistischen Einstellung werden Sie auf Ihrem Weg auf weniger Hindernisse stoßen.
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Informationen sammeln
Da die glutenfreie Ernährung heute keine Seltenheit mehr ist, können Sie mittlerweile viele Informationen dazu finden. Doch leider ist nicht alles, worauf Sie bei Ihrer Suche stoßen, korrekt.
Seien Sie deshalb misstrauisch und prüfen Sie die Quellen, aus denen die Informationen stammen. Sollten Sie auf widersprüchliche Aussagen stoßen, recherchieren Sie so lange weiter, bis Sie herausgefunden haben, welche richtig ist oder wenden Sie sich an die Deutsche Zöliakie-Gesellschaft e. V.
In Kapitel 5 habe ich einige gute Informationsquellen aufgelistet. Doch Sie werden sicherlich auch selbst noch einige finden. Denken Sie aber immer daran, die Informationen kritisch zu betrachten – dann werden Sie gute von schlechten unterscheiden können.2
Glutenfrei leben: Wer tut es und warum?
In diesem Kapitel
Allergien, Überempfindlichkeit und Krankheiten
Symptome erkennen
Verstehen, wie Gluten das Verhalten beeinflusst
Untersuchen und Ergebnisse bewerten
Nachteile einer andauernden glutenhaltigen Ernährung
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Es geht wieder bergauf
Sie haben das Gluten also bereits aus Ihrer Ernährung verbannt oder planen, es zu tun. Vermutlich tun Sie das aus einem der folgenden Gründe:
Ein Arzt hat Ihnen geraten, Gluten zu meiden. Ihr Gesundheitszustand würde sich dadurch verbessern. Bevor Sie diesen Schritt machen, sollte geklärt sein, ob Sie auf Zöliakie fachgerecht untersucht wurden. Was unter »fachgerecht« zu verstehen ist, erfahren Sie auf den folgenden Seiten.
Sie waren nicht bei einem Arzt, halten es aber für möglich, dass Sie sich mit einer glutenfreien Ernährung besser fühlen werden. Warum dies nicht das beste Vorgehen ist, erfahren Sie unter dem Punkt Diagnostik.
Sie oder Ihr Kind haben Verhaltensauffälligkeiten und Sie glauben, dass eine glutenfreie Diät helfen könnte, diesen Zustand zu bessern. (Auch in diesem Fall bietet sich zunächst eine aussagekräftige Untersuchung auf Zöliakie an.)
Sie glauben, es ist modern.
Es ist ganz gleich, zu welcher Gruppe Sie gehören, Sie haben vermutlich recht (mit Ausnahme des letzten Punktes).
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Und Sie sind mit Sicherheit nicht allein. Millionen Menschen auf der ganzen Welt leben aus unterschiedlichen Gründen glutenfrei. Viele konnten dadurch ihren Gesundheitszustand deutlich verbessern. Es ist einfach eine Tatsache, dass manche Menschen Gluten nicht vertragen.
Viele Menschen vermuten, dass sie unter einer Form der Glutenunverträglichkeit leiden. Sie denken sicherlich: »Was genau bedeutet das und darf ich dann noch Pizza essen?« Auf diese Frage gibt es nicht immer eine einfache Antwort.
In diesem Kapitel erfahren Sie, worum es sich bei der Glutenunverträglichkeit handelt, wie sich das Gluten auf den Körper und auf das Verhalten auswirkt und welche Untersuchungen notwendig sind, um herauszufinden, ob Sie besser glutenfrei leben sollten.
Was ist eine Glutenüberempfindlichkeit?
Bei der Glutenüberempfindlichkeit reagiert der Körper überempfindlich auf Gluten – deswegen die raffinierte Bezeichnung. Sie lässt sich nicht so einfach definieren, denn die Glutenüberempfindlichkeit tritt in unterschiedlichen Formen auf. Wir teilen heute die glutenabhängigen Krankheitsbilder in drei große Gruppen ein (siehe Abbildung 2.1), die jeweils eigenständige Erkrankungen umfassen: die Allergie gegen glutenhaltige Getreide, die Glutenunverträglichkeit und eben die Zöliakie.
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Abbildung 2.1: Einteilung der glutenabhängigen Krankheitsbilder
Allergien
Eine direkte Glutenallergie ist sehr selten. Sehr viel häufiger sind Allergien gegen Weizen oder Roggen, ausgelöst durch andere Eiweiße im Getreide. Auf Weizen gibt es dabei die meisten Allergien. Vielfach besteht auch eine Kreuzallergie bei einer Pollenallergie gegen Gräser. Millionen Menschen sind davon betroffen.
Diese Allergien sind vergleichbar mit anderen typischen Nahrungsmittelallergien wie zum Beispiel einer Allergie auf Milcheiweiß, Hühnereiweiß, Nüsse oder Schalentiere. Es handelt sich dabei um Reaktionen auf ein Nahrungsmittelallergen. Wie jemand reagiert, ist von Person zu Person sehr unterschiedlich.
Viele Nahrungsmittelallergien sind IgE-vermittelte Reaktionen. Das bedeutet, dass das Immunsystem überreagiert, weil es die auslösenden Nahrungsmittel fälschlicherweise als gefährliche »Eindringlinge« identifiziert. IgE sind eine Gruppe von Immunglobulinen (Antikörper). Immunglobuline sind Eiweiße, die der Körper produziert, um Krankheitserreger zu bekämpfen. Die Hauptaufgabe der IgE ist es, den Körper vor Parasiten zu schützen. Doch manchmal kämpfen sie auch gegen andere »Bösewichte« wie Allergene. Das ist zum Beispiel der Fall, wenn Sie eine Lebensmittelallergie haben. Der Körper produziert für jedes Allergen einen speziellen IgE-Antikörper, den man dann auch manchmal im Blut nachweisen kann.
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Allergische Symptome können die Atemwege betreffen. Sie müssen vielleicht husten, die Nase ist verstopft, Sie müssen niesen, Sie fühlen eine Enge im Hals oder bekommen Asthma. Auch die Haut kann reagieren: Nesselsucht oder Neurodermitisausschläge sind möglich.
Akute Lebensmittelallergien beginnen auch oft im Mund. Es kribbelt und juckt, Sie haben einen metallischen Geschmack und Zunge und Hals können anschwellen. Manchmal zeigen sich die Symptome auch erst tiefer im Verdauungstrakt. Dann können Bauchschmerzen, Krämpfe, Blähungen, Erbrechen und Durchfall auftreten.
Jede schwere akut allergische Reaktion kann einen lebensbedrohlichen anaphylaktischen Schock verursachen. Der anaphylaktische Schock wirkt sich auf verschiedene Organsysteme aus. Symptome dabei sind Unruhe, Atemprobleme, Blutdruckabfall und Ohnmacht. Ein anaphylaktischer Schock kann tödlich enden, wenn der Betroffene keine Adrenalinjektion erhält.
Glutenüberempfindlichkeit und -unverträglichkeit
Kommen wir von den Allergien zur Glutenüberempfindlichkeit. Dieser Bereich, den viele Menschen auch als Unverträglichkeit oder Intoleranz bezeichnen, wird gerade versucht, klarer zu beschreiben und zu definieren. Häufig werden die Begriffe auch gleichgesetzt. Überempfindlichkeit und Unverträglichkeit meinen letztlich, dass Ihr Körper auf ein bestimmtes Nahrungsmittel reagiert, das Sie besser vermeiden sollten. Beachten Sie bitte, dass ich Sie sollten sage, und nicht Sie müssen.
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Menschen, die an einer Überempfindlichkeit oder Unverträglichkeit leiden, weisen Symptome auf, die denen einer Zöliakie ähneln. (Erfahren Sie mehr zu diesem Thema weiter hinten in diesem Kapitel im Abschnitt »Symptome der Glutenüberempfindlichkeit und der Zöliakie erkennen«.) Leiden die Betroffenen also an Zöliakie? Vielleicht. Folgende Dinge machen alles so unübersichtlich:
Manche Menschen, bei denen eine Glutenüberempfindlichkeit festgestellt wurde, leiden tatsächlich an Zöliakie. Doch die Diagnostik wurde unsachgemäß durchgeführt oder war nicht ausreichend, um eindeutige Ergebnisse zu erhalten.
Andere haben vielleicht noch keine Zöliakie, doch sie werden sie bekommen, wenn sie weiterhin Gluten zu sich nehmen. (Dieser Zustand wird auch als subklinische oder latente Zöliakie bezeichnet.)
Wieder andere haben keine Zöliakie und werden auch niemals diese Erkrankung bekommen. Doch sie reagieren überempfindlich auf Gluten und ihr Gesundheitszustand bessert sich durch eine glutenfreie Lebensweise. Darunter verstehen wir heute streng genommen die Glutenüberempfindlichkeit.
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Die Symptome der Glutenüberempfindlichkeit gleichen denen einer Zöliakie. Und genauso wie bei einer Zöliakie verschwinden die Symptome durch eine glutenfreie Ernährung wieder.
Man vermutet heute, dass die Glutenüberempfindlichkeit gar nicht direkt durch das Gluten ausgelöst wird, sondern durch ein kleines Eiweiß, das eng mit dem Gluten verbunden ist. Es ist ein Stoff, der die Getreidepflanze vor Schädlingen schützt. Da neuere Züchtungen des Weizens auch resistenter gegen Erkrankungen sein sollen, werden gezielt Weizensorten gezüchtet, die viel von diesem Eiweiß enthalten. Gut für die Pflanze, aber nicht gut für alle, die den Weizen essen! Das gilt natürlich auch für die anderen glutenhaltigen Getreide.
Untersuchungen können klären, ob Sie unter einer Glutenüberempfindlichkeit oder unter Zöliakie leiden. Sollten die Untersuchungen beweisen, dass Sie an Zöliakie leiden, ist alles klar und eindeutig. Doch wenn die Untersuchungsergebnisse keine Zöliakie oder Allergie gegen Weizen oder Gluten nachweisen können, obwohl Ihre Symptome durch eine glutenfreie Ernährung verschwinden, haben Sie sehr wahrscheinlich eine Form der Glutenüberempfindlichkeit.
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Leider beruht die Definition und Diagnostik der Glutenüberempfindlichkeit bisher nur auf dem Ausschluss anderer Ursachen. Einen Test, mit dem man direkt die Unverträglichkeit feststellen kann, gibt es derzeit noch nicht. Allerdings beschäftigen sich momentan zahlreiche Forschungsgruppen mit diesem Thema, sodass in den nächsten Jahren mit mehr Erkenntnissen zu rechnen ist. Da das Thema auch unter den Fachleuten noch kontrovers diskutiert wird, wird den Betroffenen oft empfohlen, unklare Untersuchungsergebnisse einfach zu ignorieren und sich Pizza und Kuchen weiterhin schmecken zu lassen. Das kann schwere Folgen für die Gesundheit dieser Menschen haben.
Zöliakie
Und dann gibt es auch die Fälle, bei denen die Diagnose eindeutig ist: Sie leiden an Zöliakie. Anders als die Glutenüberempfindlichkeit ist die Zöliakie ganz klar definiert.
Zöliakie ist eine häufige (trotzdem oft fehldiagnostizierte) immunologisch bedingte Fehlreaktion auf Gluten. Sie kommt nur bei entsprechend genetisch veranlagten Personen vor. Warum das so ist, erfahren Sie noch später im Buch. Die Aufnahme von Gluten löst eine Immunreaktion aus, die durch Bildung von Antikörpern und Ausschüttung von Entzündungsstoffen die Zellen der Dünndarmschleimhaut zerstört. Diese Reaktion wird auch Autoimmunreaktion genannt, da sich ein Teil der Antikörper gegen körpereigene Strukturen richtet. Zöliakie kann bei Menschen jeder Altersgruppe und Herkunft ausbrechen, wenn die Veranlagung dazu besteht. Bleibt die Zöliakie unerkannt, führt sie zu einer Schädigung des Dünndarms, der die Nährstoffe aus der Nahrung dann nur noch unzureichend aufnehmen kann. Auch wenn sich die Schädigung im Magen-Darm-Trakt abspielt, sind nicht alle Symptome dort lokalisiert. Die Symptome können sehr stark und unterschiedlich sein. Manchmal sind sie auch sehr wechselhaft, was die Diagnose zusätzlich erschwert.
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Symptome der Glutenüberempfindlichkeit und der Zöliakie erkennen
Die Symptome, die ich im Folgenden aufzähle, sind als Symptome der Zöliakie anerkannt. Doch gleichzeitig stellen sie auch Symptome der Glutenüberempfindlichkeit dar. Sie werden feststellen, dass die Symptome in ganz unterschiedlichen Körperregionen auftreten. Grund dafür ist, dass die Zöliakie eine multisystemische Erkrankung ist. Obwohl die eigentliche Schädigung im Magen-Darm-Trakt, vor allem im Dünndarm, stattfindet, können die Symptome auf verschiedene Weise auch an anderen Organen zutage treten.
Bei der Glutenüberempfindlichkeit und Zöliakie könnte man Hunderte von Symptomen aufzählen. Ich kann deshalb natürlich nicht alle aufführen. Im Folgenden erhalten Sie einen Überblick über die häufigsten Symptome dieser Erkrankungen. Ich beginne mit den Symptomen des Magen-Darm-Trakts.
Pupsgeschichten
Pupse, Bäuerchen, Flatulenz. Egal welchen kleinen Jungen Sie fragen – kaum einer wird irgendetwas lustiger finden. Was hat es also damit auf sich? Jeder tut es (außer mir natürlich), auch wenn manche Menschen das abstreiten. Der Mensch pupst durchschnittlich vierzehn Mal am Tag (wer das wohl gezählt hat?). Jeder einzelne davon mit eindeutigem Geräusch oder Duft.
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Pupse sind das Ergebnis der Luft, die Sie schlucken, und der Verdauungsprozesse, bei denen Bakterien die Nahrung zersetzen. Der Mensch produziert einen halben bis anderthalb Liter Luft am Tag. Weniger als ein Prozent davon riecht. Wenn Sie also mehr als die durchschnittlichen vierzehn Mal am Tag pupsen müssen und vermuten, dass Sie unter einer Glutenüberempfindlichkeit oder Zöliakie leiden, kann eine glutenfreie Lebensweise dieses Pups-Problem beheben.
Gastrointestinale Symptome
Die meisten Menschen glauben, dass die häufigsten Symptome der Zöliakie im Magen-Darm-Trakt lokalisiert sind. In der folgenden Liste zähle ich einige der »klassischen« Zöliakie-Symptome auf (die allerdings nicht zu den häufigsten gehören):
Bauchschmerzen
Blähungen
Durchfall
Erbrechen
fettiger, faulig riechender Stuhlgang
Gewichtsverlust
Säurereflux (Sodbrennen)
Übelkeit
Verstopfung, wechselnde Stühle
Symptome außerhalb des Magen-Darm-Trakts
Obwohl die Glutenüberempfindlichkeit und die Zöliakie ihre Ursachen im Darm haben, äußern sich die Symptome häufig auch in anderen Körperregionen. Die Liste ist mit mehr als 250 Symptomen sehr lang. Deshalb hier nur eine Auswahl der häufigsten Beschwerden:
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Schwäche und Erschöpfung (zum Beispiel aufgrund einer Eisenmangelanämie)
Vitamin- und/oder Mineralstoffmangel
Kopfschmerzen (einschließlich Migräne)
Gelenk- und Knochenschmerzen, früher Beginn einer Osteoporose (oftmals durch Vitamin-D-Mangel)
Depressionen, Reizbarkeit, Antriebslosigkeit und Gemütserkrankungen
Konzentrationsstörungen
Unfruchtbarkeit, Störungen des Menstruationszyklus, Neigung zu Fehlgeburten
Zahnschmelzdefekte (vor allem an bleibenden Zähnen)
Krampfanfälle
Störungen der Bewegungskoordination (Ataxie)
Nervenschädigungen (periphere Neuropathie)
wiederholte Pilzinfektionen und Aphthen im Mund
Ekzeme oder Schuppenflechte (nicht zu verwechseln mit der Dermatitis herpetiformis Duhring, über die ich in Kapitel 3 berichte) zum Beispiel durch Zinkmangel
Haarausfall (bis hin zur Glatzenbildung) entweder durch Mineralienmangel oder als kreisrunder Haarausfall (eine weitere Autoimmunerkrankung)
Schnelle Entstehung von Hämatomen, Nasenbluten (Vitamin-K-Mangel oder Mangel an Blutplättchen)
Muskelkrämpfe
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Nachtblindheit (durch Vitamin-A-Mangel)
Wenn keine Symptome das Symptom sind
Manche Menschen haben keine spürbaren Symptome – man bezeichnet das als asymptomatisch. (Ich würde mich allerdings wundern, wenn Sie die Liste mit mehr als 250 Symptomen lesen und dann immer noch mit Sicherheit sagen könnten, dass Sie wirklich kein einziges davon haben.) Auch wenn Sie keine Symptome wahrnehmen, schädigt das Gluten den Dünndarm. Das kann zu Mangelversorgung mit Nährstoffen und den daraus folgenden Mangelerkrankungen führen. So können sich dann doch im Laufe des Lebens Symptome bemerkbar machen. Diese Menschen haben es schwer, sowohl bei der Diagnose als auch bei der Behandlung, solange sie nichts von ihrer Zöliakie spüren. Meist wird die Erkrankung zufällig diagnostiziert, weil etwa die Betroffenen einen Verwandten oder Bekannten haben, der ebenfalls an Zöliakie leidet und sie sich daher nach Rücksprache mit einem Arzt darauf testen lassen. Da man ihrem Darm aber die Zöliakie ebenso ansieht (denn sie weisen die gleichen Veränderungen auf, wie jemand mit schweren Symptomen), müssen sie sich dann natürlich auch glutenfrei ernähren, um gesund zu bleiben. Doch es ist nicht leicht, sich immer zu motivieren und auf ein paar Lieblingsspeisen zu verzichten, wenn man sich nach deren Verzehr nicht schlecht fühlt.
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Die Zöliakie kann zu Unfruchtbarkeit, Fehlgeburten, Menstruationsstörungen und zu intrauteriner Wachstumsretardierung (einem zu langsam wachsenden Fetus) führen. Bei etwa zehn Prozent der Frauen, die an einer Unfruchtbarkeit unklarer Ursache leiden, ist eine Zöliakie dafür verantwortlich. In vielen Fällen kann eine glutenfreie Ernährung die Unfruchtbarkeit beheben. Forscher haben herausgefunden, dass bei Frauen mit Fruchtbarkeitsproblemen der Test auf Zöliakie-Antikörper zehnmal häufiger positiv ausfällt als in der restlichen Bevölkerung. Sollten Sie Fruchtbarkeitsprobleme gehabt haben und nun schwanger sein oder schwanger werden wollen, lassen Sie untersuchen, ob Sie unter Zöliakie leiden. Falls das der Fall ist, sollten Sie sofort mit einer glutenfreien Ernährung beginnen.
Symptome bei Kindern
Kinder mit Zöliakie haben in den meisten Fällen ganz »klassische« Symptome im Magen-Darm-Trakt wie Durchfall oder Verstopfung. Doch sie können auch folgende Symptome aufweisen:
Gedeihstörungen bei Säuglingen und Kleinkindern
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