Are You Gluten Free? Should You Be?
There is some confusion around being gluten-free, or not, and what it means. The purpose of this blog post is to hopefully expand your thinking about this topic. Gluten is widespread and found in so many products including traditional pizza, cookies, cakes and pasta to name a few.
Gluten means “glue” in Latin and is a protein most commonly found in wheat, barley and rye as well as in numerous other products. This protein helps bind breads, pasta and desserts to create a denser product.
Recently, the gluten-avoidance phenomenon has become increasingly popular. We see more and more gluten-free products on the store shelves as more and more people are adopting this lifestyle. There are a variety of reasons why people have made this shift, some of which are discussed below.
I would argue we all have a compromised gut due to the quality of foods we’ve eaten in the past…GMOs, chemicals in foods, prepackaged products with food-like substances, etc. The list is lengthy as to what impacts the health of your digestive system.
Today’s wheat isn’t the same wheat our ancestors ate.
Do you know that wheat is sprayed with glyphosate to make for a more abundant crop? This chemical has been around since the 1970’s and most widely used for the last ten years. Most of us were eating it in our wheat products without realizing it was there. Many have argued that the increase in stomach issues due to wheat is because of glyphosate being in the crop.
Glyphosate is a toxic weed killer and your digestive lining is sensitive to it. Insects, bees and other wildlife exposed to glyphosate die. What does it do to your body? Your stomach lining is held together by linked cells, as shown in the “Leaky Gut Progression” photo by Dr. Axe. It sets up your gut to be more sensitive to harm and causes intestinal problems.
How does this affect your body and relate to gluten? During digestion, gluten has two main protein groups…gliadins and glutenins. Before we talk about the three gluten-free lifestyles, gliadin is worthy to discuss. It’s more of an issue for all of us regardless of having one of the following conditions. Gliadin in wheat also attacks these stomach lining junctures to create a condition known as leaky gut! It’s one of the primary reasons I try to avoid wheat, and certainly if it’s not organic. Glyphosate is not used on organic wheat.
Leaky gut occurs when foods eaten end up outside the stomach lining cell walls. Foods are meant to stay in and be processed through your digestive tract. On the other side of your stomach lining is your immune system. Food particles enter this area and mimic your organs. Your immune system will attack these foreign, “harmful” food particles. It also learns and is confused by these food proteins which are similar to your organs. As a result, your body begins attacking its own organs. Welcome to the start of an autoimmune disease with our body attacking its own organs.
With a compromised intestinal lining, the body struggles to absorb nutrients necessary for health. This can lead to delayed growth, nutrient deficiencies, anemia or osteoporosis and even diabetes, autoimmune diseases and intestinal cancers. In addition to what’s share above, there are gluten-free lifestyles discussed below.
Three Conditions for Gluten-Free Lifestyle
Celiac Disease
Gluten Sensitivity
Wheat Allergy
In recent decades, more people have noticed eating foods with gluten has been related to gastrointestinal issues like nausea, stomach pains, diarrhea and in severe cases vomiting and progressive weight loss. Medical professionals have discovered that this can be due to an autoimmune condition known as celiac disease.
Why are symptoms significant for those with celiac? A healthy small intestine lining consists of fingerlike, hair-covered projections called villi. When healthy, they absorb vitamins and nutrients to nourish the body and sustain energy for your daily activities.
Malabsorption occurs when these villi flatten as a result of gluten consumption. They can cause the gastrointestinal complications mentioned above as well as anemia and irritability.
Only about 1% of the U.S population actually has celiac disease but it may go undiagnosed as it produces such varied symptoms.
Although there is no cure for this disease, one can adhere to a gluten-free diet to slowly reverse the damage in the small intestine. Ultimately, it can lead to increased absorption of nutrients for the body.
How is celiac disease diagnosed?
Biopsy the small intestine
Endoscopy to view the villi
Blood test to measure commonly elevated antibodies that react to gluten
Genetic testing especially those with first-degree relative with celiac
Breath tests (SIBO)
Stool tests
Celiac profiles/gluten sensitivity testing
Food allergies/intolerances ~ IgE (food allergy panel), IgG (delayed food sensitivities)
Journal about pain and elimination patterns following gluten consumption
These diagnostic measures are available and should be discussed with your medical practitioner for what is best for you. Many experiment by avoiding gluten and feel better without it. Please note that symptoms will subside once people start a gluten-free diet which can make it more difficult to diagnosis.
Celiac disease and irritable bowel syndrome (IBS) have similar symptoms. Both conditions can cause mild to moderate gastrointestinal complications. Some with IBS may see improvements with gluten-free diet, but it may not be the root cause. An elimination diet and food journaling can help determine if other food sensitivities coexist. There are a variety of ways to administer an elimination diet. I’ve chosen one option for you.
Celiac Symptoms
Anemia
Dental and bone disorders
Mouth sores
Skin rashes
Tingling in the legs and feet
IBS Specific Symptoms
Mucus in stool
Symptoms Shared by Both Conditions
Bloating
Constipation
Diarrhea
Flatulence
Muscle cramps
2. GLUTEN SENSITIVITY aka NON-CELIAC GLUTEN SENSITIVITY
This is the most common gluten-related disorder. Gluten sensitivity effects about 6% of the population, but it’s difficult to say just how many actually have this condition. Individuals can experience symptoms when they eat foods that contain gluten but without the intestinal villi damage or development of antibodies like those with celiac disease. There is more to be learned about gluten sensitivity.
Diagnosis
Multiple tests may be ordered to rule out other conditions. At this time, there is no specific, diagnostic testing for gluten sensitivity. Consequently, this condition is called a “diagnosis of exclusion”. It’s very likely that more people suffer from gluten sensitivity than are actually diagnosed with it.
Symptoms
Abdominal pain
Anemia
Depression
Diarrhea
Eczema
Fatigue
Headache
Joint pain
3. WHEAT ALLERGY
Almost immediately, within two hours or less, individuals with a wheat allergy can have an adverse reaction in their bodies. In extreme cases, it can be fatal as with any allergic reaction, i.e. bee sting or peanut allergy. For serious allergic reactions, symptoms can present simply by inhaling wheat!
All wheat products should be avoided by this group. It’s important to note that products without wheat on the label may be manufactured on equipment that produces foods with wheat and can cause cross-contamination.
Diagnosis
Wheat allergies are more common in children. It’s considered one of the top allergens. A skin prick test and/or blood tests can be used to diagnose.
Symptoms of Wheat Allergy
Diarrhea
Hives/Rashes
Nausea/Vomiting
Swelling of the Throat
Anaphylaxis/Shock (Extreme Cases)
Gluten Rich Foods to AVOID
Barley, barley malt
Bran
Bulgur
Durum
Einkorn
Emmer
Farino
Farro
Gluten (Wheat Gluten)
Graham
Kamut
Malt/Extract/Flavoring
Oats/Oat Bran/Oat Syrup
Orzo
Rye
Seitan (Wheat Gluten)
Semolina
Spelt (Dinkel)
Triticale
Wheat: Bran, Germ, Grass, Starch
“Sprouted Grains” Made From These Sources
Gluten-Free Possibilities (Watch for Cross-Contamination)
Amaranth
Arrowroow
Bean and Legume Flours
Buckwheat (Kasha)
Corn (Maize)
Coconut Flour
Millet
Nut and Seed Flours
Potato, Potato Flour & Potato Starch (White & Sweet)
Quinoa
Rice, Rice Bran & Wild Rice
Sorghum (Milo)
Tapioca
Teff
Delicious Gluten-Free Food Options
I’ve found the following list to be worthy of mentioning! It’s been a process of trying many products and sorting through what actually tastes good. Gluten-free products are more costly than the wheat-laden ones. Maybe we should ask why unhealthy products are so inexpensive, but that’s for another blog post!
As I stated above… It’s important to note that even products without wheat included on the label may be manufactured on equipment that is used to produce foods with wheat. Do your homework, contact companies if necessary, to decide for yourself what’s safe and what’s not. Also, if you have found a gluten-free product that I haven’t mentioned below, please do share in the comments. What tasty, gluten-free options do you enjoy?
Siete Chips and Wraps. Everything I’ve tried from this company I love!
Simple Mills. These crackers are my go-to for whenever I need a cracker. My favorite is the rosemary and sea salt. So delicious and they are made with almond flour!
Purely Elizabeth Ancient Grain Granola. This woman actually attended the same coaching school I did. Her goal was to create nutritious, clean, gluten-free granola for people. She’s accomplished her dream. My favorite flavors are the pumpkin cinnamon and the blueberry hemp. Filling and delicious!
Lava Plant Yogurt. To top my Purely Elizabeth Granola, I use this yogurt. Choose the plain as the fruited options have too much added sugar. That goes for any yogurt really. Add your own fruit like blueberries or raspberries. Enjoy!
Tolerant Lentil Pasta. This prepared food has just 1 ingredient, organic red or green lentil flour. That’s prepared foods my way with less than 5 real food ingredients. When topped with our favorite sauce, we don’t notice we’re eating a gluten-free pasta!
EPIC Performance Bar. On the occasion, the EPIC Almond Butter Chocolate bar and a handful of nuts is a great gluten-free, on-the-run snack option.
Look for one of these two Gluten Free Certification Organization (GFCO) seals.
Gluten-Free Meal Ideas with Real Food Ingredients
BREAKFAST
Lava/Greek plain yogurt with granola, fruit, nuts, seeds
Omelet with vegetables and cheese from grass-fed cows
Fruit and greens smoothie with seeds, protein powder
LUNCH
Greek salad with romaine lettuce and greens, feta cheese, tomatoes, cucumbers, onions and olives
Rice cake with almond butter and sliced apple
Chicken on a Siete wrap with veggies and vinaigrette dressing
DINNER
Baked salmon with rosemary, lemon and tarragon with vegetable
Grilled portobello mushrooms with avocado wrapped in lettuce
Baked egg frittata with Applegate sausage and vegetables
Roasted lemon chicken with brown rice and roasted sweet potatoes
Cannellini bean soup with fresh herbs
If you suspect you may have a gluten-related disorder, seek help from your trusted medical professional to ensure a correct diagnosis. Since there is symptom overlap between these and other conditions, a proper diagnosis will ensure proper treatment to support your body.
When your body has symptoms, it’s trying to tell you something needs adjusting. Thanks be to God for symptoms that prompt us to seek solutions. In addition, there can be other challenges within the body that you don’t realize are happening alongside your symptoms.
If treated well, the body is always trying to create a “normal” homeostasis state to health and wellness. Our choices support or hinder this process.
Do you follow a gluten-free diet?
Have you found products not mentioned that you love?
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“The most relevant first step would be to declare the maintenance of gut health and the improvement of preventative medicine as major goals in future medicine, which would have a positive effect on people’s awareness, on research and on health insurance coverage.”