Gluten Avoidance; Healing The Gut One Day At A Time

Do you feel the need to avoid gluten? Do you suspect you have a gluten related disorder? This happens to be a topic that really hits home for me. I have certainly had my issues with gluten, a naturally occurring protein found in grains such as wheat, barley, rye, spelt, farro and kamut. The protein helps bind breads, pasta and many desserts to create a dense product. It is also found in many processed foods. It is commonly used as an additive in packaged foods and sauces to help maintain its shape and texture. I went undiagnosed for a long time. All I knew was that I felt terrible everyday and didn’t know how to correct it. As I began to probe certain doctors about how I was feeling, I was finally referred to a gastroenterologist. To make a long story short, at that point, my gluten free journey began! Now that I stay away from gluten, my gut has began to heal itself and my body thanks me for it every day.

There are three conditions for which a gluten free lifestyle is necessary for optimal health. However, the gluten free phenomenon has become increasingly popular over the years and some choose to do it for preference while others avoid this troublesome protein for a health condition. It’s estimated that gluten sensitivity affects up to 6% of the population, and it seems to be on the rise. Many cases go undetected because a lot of people just live with the suffering and never seek help. Gluten sensitivity (also referred to as non-celiac gluten sensitivity) is the most common gluten related disorder. People who have a gluten sensitivity do not experience the same type of damage to the intestinal villi or develop the specific antibodies that are characterized as celiac disease. Gluten sensitivity is considered a diagnosis of exclusion. This means that based on symptoms that occur, multiple tests may be ordered to rule out other possibilities as there are not any diagnostic criteria specific to gluten sensitivity at this time. Once other conditions are ruled out, gluten sensitivity may be diagnosed by a physician. Due to the wide range of symptoms, it is very likely that more people suffer from this condition than are actually diagnosed. Some symptoms to look out for are, abdominal pain, fatigue, headaches, diarrhea, anemia, joint pain, depression and eczema to name a few. There is so much more to learn about gluten sensitivity and why this condition occurs but the good news is, this topic is of new research.

Then we have people who have a wheat allergy. Individuals with a wheat allergy have an allergic reaction to wheat. Unlike celiac disease and gluten sensitivity, adverse reactions happen almost immediately, less than two hours. Sometimes it can be fatal, just like when people have an allergic reaction to peanuts. Sounds weird but these people do not necessarily have to follow a gluten free diet. Yes, they have to avoid wheat but eating foods with rye and barley may be acceptable. Remember, just because it doesn’t contain wheat, it may be manufactured on equipment that is used to produce foods that contain wheat so you must be extremely careful. Wheat allergies occur mostly in children and they could outgrow it over time. A simple skin prick test may be done to determine diagnosis but a blood test is more accurate. Look for symptoms such as diarrhea, hives, rashes, nausea/vomiting, sneezing, throat swelling and in extreme cases, anaphylaxis.

The third reason to cut gluten from your diet is if you are diagnosed with celiac disease. Celiac disease is an autoimmune condition in which the ingestion of gluten prompts the body to attack itself as if it were an invader. This causes damage to the small intestine, specifically the villi. The villi aids in nutrient absorption. When they are not working properly, the nutrients cannot be absorbed adequately, which can then lead to malabsorption and other serious health conditions, including a higher chance of bone fractures and infections from bacteria, viruses or parasites. It can also cause anemia, irritability, weight loss, stomach pains, and other GI (gastrointestinal) complications. Although there is no cure for celiac disease, the only way to cure it is to abide by a strict 100% gluten free diet. This is because when someone with celiac disease consumes even a small amount of gluten, their body’s immune response is to attack the small intestine. So how can one be diagnosed with celiac disease? There are a few ways doctors diagnosis this autoimmune disease. People with first degree relatives with the condition may be more likely to also have it. Genetic testing can be used to diagnosis. Those with celiac disease have a particular gene, a specific variants of the HLA-DQA1 and HLA-DQB1 genes. A blood test to measure amounts of certain antibodies that are commonly elevated when reacting to gluten, anti-tissue transglutaminase (tTG) antibodies, endomysial antibodies (EMA) and deamidated gliadin peptide (DGP) antibodies. It’s important to note that the patient must be consuming gluten in order for the blood test to detect if these antibodies are elevated. Usually once the blood work comes back, the doctor will perform a biopsy of the small intestine. They will do this by performing an endoscopy to officially diagnosis the disease. The doctor will insert a long, thin, and flexible tool called an endoscope into the mouth and down the esophagus while the patient is under anesthesia. There is a light, video camera and telescope on the tool that’s guided through the upper digestive tract into the small intestine to determine any issues.

When a person with celiac disease consumes gluten, the symptoms can be found both within the digestive tract and outside it. What do I mean by that? Well, sometimes it’s not just the physical GI symptoms that interfere with our daily activities such as diarrhea, bloating and gas, nausea, vomiting, abdominal pains and constipation, but the non-GI symptoms, which are anemia, anxiety, brain fog, depression, headaches, mouth ulcers, unintentional weight loss, and chronic eczema or acne. If you are feeling any of these symptoms and have suspected a gluten issue, you should consult with your doctor and decide what the best course of action should be for you. Don’t let it go. The quicker you address the issue, the faster you will reach optimal health.

Because this particular disorder is an autoimmune condition, something must trigger it. A lot of times, we don’t know why our immune system attacks itself. Through research, scientists try to hone in on the causation. Three main triggers are genetic predisposition, environmental triggers, which are not entirely known, but potential risk factors are surgery, pregnancy, childbirth and infant feeding practices, and immune system disturbances, which can occur from a viral infection or even severe emotional stress. Stress is a major trigger for many autoimmune diseases so try implementing stress reducing exercises (yoga) and practices (meditation).

The gut is the largest immune organ. In fact, 70-80% of the immune system resides in the gut. Immune function is one of the gut’s main jobs. If you need to avoid gluten for any of the reasons above, you owe it to yourself to heal your gut, reach optimal health and live your best life. Taking gluten out of your diet completely can be overwhelming and seem almost impossible. But nothing is impossible. Even the word says it, “Im Possible.” You can try any of my recipes on this website under the recipe tab. They are all gluten free and some are even dairy free. I find that most people who have trouble with gluten can also have trouble with dairy. These recipes can help you get started. (See the bonus at the end of this blog) Also here are a few pantry staples. Now, everyone is different and likes different things but these items are great to have readily available and also help manage symptoms. Items like naturally gluten free grains (like brown or white rice, quinoa, and millet), meat, fish, eggs, nuts, seeds, beans, lentils, whole fruit and vegetables, healthy cooking oils (like olive, coconut and avocado oils), nutritional yeast, fresh or dried herbs and spice. I always have these items in my house and I basically use them with every meal I cook. I am not big on eating out. I don’t really trust that there will be no cross contamination and at times I have been “glutenized”, which then takes me a good amount of time to heal. That’s not to say I never eat out, but I’ve learned the places I can really trust and I love when restaurants have a separate gluten free kitchen. A lot of places will cater to you. Remember to specify it is an allergy and not a preference. Another tip I can give you is with any and all packaged goods, be sure to read the labels. Gluten is often disguised as other ingredient names, such as caramel color, dextrin, hydrolyzed vegetable protein (HVP), malt, maltodextrin, monosodium glutamate (MSG), natural flavorings, and vegetable gum. For those with celiac disease, the full product must be gluten free. Gluten friendly is not the same as certified gluten free.

If taking gluten out of your diet or visiting a doctor about your gut health is something you have been putting off, don’t wait any longer. Take the first step today. Make a call! I promise you, you will thank me and, most importantly, yourself!

BONUS: COLORFUL STIR-FRY RECIPE

Ingredients:

2 Tbsp. olive or sesame oil

1/2 tsp fresh ginger, peeled and chopped finely

1 red, 1 orange, and 1 yellow bell pepper cut into strips

1 small zucchini, sliced thin

1/2 head red cabbage, shredded

1/2 cup edamame, shelled

2 large carrots, peeled and chopped

1 cup water chestnuts

Organic tofu, tempeh, chicken or steak, cooked and cubed

Salt and pepper to taste

Directions: Heat a large saute pan over medium heat and add oil and ginger to pan. When pan is hot, add remaining ingredients (except salt and pepper) and sauté over medium heat for several minutes until vegetables are cooked to your liking. If adding protein, add to pan and cook until heated through. Remove from the heat and season with salt and pepper. Serve and Enjoy!

Recipe is full of vegetables and low in FODMAPs, this stir-fry can please many palates and is great over white or brown rice.