Happy Q&A Monday! This week is all about GLUTEN! Feeling confused about all the information out there about gluten? Wanting to know if a gluten-free diet is right for you? I wanted to clarify all that and more! Happy Gluten Learning!
What is gluten?
Gluten is the protein in wheat, and it is made up of smaller proteins like gliadin and glutenins. The protein gluten is also found in grains that are related to wheat like durum, semolina, faro, spelt, rye, oats, barley and hybrids like triticale and kamut.
What is celiac disease/celiac sprue/nontropical sprue/gluten-sensitive enterpathy?
So, you have celiac disease (I’ll refer to it as celiac disease from here onwards) and you eat a big fat piece of wheat toast. Or rye toast. Or kamut, spelt or barley toast. What’s the BIG deal?
The BIG deal is that when your small intestine absorbs gluten, your immune system goes into FREAK-OUT-THERE’S-AN-INVADER-IN-HERE mode (it’s trained to respond to “invaders” and consume them to rid your body of things like viruses, fungus and bacteria). As it responds to the absorbed gluten, it creates inflammation to seal off and protect the area. In creating this inflammation over and over (every time you consume gluten throughout your life), the little hair-like wavey things in your intestines (called villi) suffer damage, and as they get more and more damaged, (they’re the key nutrient absorbers) less and less nutrients can be absorbed and used in the body – YIKES! A graphic way to explain it would be to imagine a metal scouring pad rubbing your arm in a circle over and over. That skin is going to get NASTY, and it won’t be able to do its job very well anymore (protecting you from bacteria and viruses in your environment). If you have celiac disease, gluten for you is a lot like having a scouring pad rub circles through your intestines.
One theory goes that if you continue to consume gluten as a person with celiac disease, your gut eventually gets inflamed enough that a leaky gut scenario can occur; where larger chunks of food can enter the bloodstream in a way that they wouldn’t have been allowed before with the intestines strong and intact. This alerts your immune system that now you have invaders (gluten) trying to be absorbed, and larger particles (“invaders”) floating through your bloodstream that have to be taken care of, too. So basically, you’ve got a big, nasty immune system mess going on internally.
What are some symptoms of celiac disease?
Bloating, chronic diarrhea, weight loss, nutritional deficiencies (most diagnosed is anemia), nausea, abdominal swelling, light yellow stools that float and muscle cramps. Other symptoms (these can be symptoms from so many other bodily imbalances, too, however) are: depression, fatigue, irritability and joint/bone pain.
What is a gluten intolerance?
A food intolerance is a reaction to a food that does NOT involve the immune system. So your symptoms may be similar (gas, bloating, constipation or diarrhea, fatigue or depression), but your body is not launching a full-on immune system attack upon consumption.
How would YOU know which you have?
The gold-standard in the diagnosis of celiac disease is an intestinal biopsy (having a tiny, tiny piece of your intestine cut out and checked under a microscope to check the health of those wavey intestinal things called villi). There are blood tests that test for antibodies against gliadin which would indicate a gluten-immune response, though some experts say that they often get false negatives.
So what can I eat, anyway?
Woo-hoo! This is what I LOVE! There are SO many rockstar foods that you can pump into your life!
Beans
BAM! I saw some comments on here asking about fiber? Here’s one SUPER way to get it! So why are beans so AWESOME? They’re a great source of gluten-free protein, they contain antioxidants for overall health (and keeping you looking younger, darling!), they can promote energy production through their Vitamin B1 and phosphorus content, and they’ve also got some awesome magnesium levels to promote better blood flow which gives your tissues more oxygen and nutrients.
Feeling gassy from beans? Then you’re likely not cooking them in the best way, or you’re not drinking enough water in during your day. Try soaking beans overnight or for at least 4 hours before cooking them, and cook them with a seaweed called kombu. Both of these methods get rid of the gas-causing properties in beans.
Vegetables & Fruits
These BEAUTIES keep us radiant! Chocked FULL of antioxidants, fiber, minerals and vitamins to keep YOU at your best. Vegetables and fruits are TRULY extraordinary, and should be the base of any healthy diet. Raw, steamed, lightly cooked, however you’ll eat them, get them in! NOW! 🙂
Nuts & Seeds
Alright, we’re looking at more fiber. Again – see how easy this fiber thing is? We’re also talking about our essential fats (hint hint, these fats can help you LOSE weight), and a nice dose of complete protein in seeds, and crazy, beautiful minerals to keep your body using vitamins efficiently.
Some grains & grain-like substitutes
Rice, amaranth, buckwheat, corn, millet, soy, teff, quinoa and wild rice are gluten-free options that most people with celiac disease can consume. Occasionally corn, millet and rice cause reactions, especially while the digestive system is healing. Some studies show that oats can be digested by children and adults with celiac disease, though it’s important to talk to your healthcare provider before trying any new grains.
Milk & Eggs
If you eat them, dairy products and eggs can provide wonderful amounts of protein, brain-supportive nutrients like choline (egg yolks), and added-in vitamin D. Many people that are celiac are also lactose intolerant, as the digestive system has been hurt in the same areas that usually absorb lactose, so keep an eye out for dairy reactions.
Fish & Meat
These foods can provide an astounding amount of protein, some Vitamin A and B12. Fish, especially cold-water, wild, oily fish like salmon, provide you with some AMAZING brain fats, and anti-inflammatory fats, too.
What are some healthy flours I can use in gluten-free baking?
This is another of my passions: gluten-free baking! So what are some awesome flours to use (especially with so many beautiful, dessert-rich holidays around the corner!) to make some occasional, fun treats?
-Garbanzo (Chickpea) flour & other bean flours
-Amaranth flour
-Almond flour
-Brown rice flour
-Quinoa flour
-Coconut flour
-Teff flour
-Buckwheat flour
-Sorghum flour
-Ground flaxseed (an AWESOME source of fiber, FYI)
-Millet flour *not ideal for those with thyroid conditions
What are other gluten-free flours I might find that AREN’T so healthy?
-White rice flour
-Tapioca flour/starch*
-Arrowroot flour/starch*
-Potato flour/starch*
-Soy flour (especially if it’s not organic – HELLO, GMO)
-Corn flour (especially if it’s not organic – HELLO, other GMO)
*Okay, so with the star, although these starches are refined from their natural root, they do still contain a little bit of iron. They’re not health-promoting, but I wouldn’t go so far as to say they’re the worst foods on the planet. What I did want to point out, that any baker will appreciate, is that these starches add binding and thickening to an otherwise bind-less and sloppy dough. When I bake (and most of my baking is gluten-free), I currently use two parts super healthy flours like quinoa and coconut or quinoa and chickpea, and one part tapioca starch. That gives me a happy baking consistency, and a happy tummy. Find out what works for you, but remember that for health benefits, the flours listed in the first section are SUPER, whereas in the second section, they’re either hard to digest, very refined, or have minimal health benefit.
What nutrients are in wheat, rye, spelt and their derivatives that I now won’t be getting, and where can I get the same nutrients?
Wheat contains a bunch of fiber, some protein, a trace amount of essential fats, some of your B vitamins, folic acid, loads of manganese as well as some iron and magnesium. The great news is, these are all nutrients that are easily found on a gluten-free diet.
Fiber can be found in vegetables, fruits (especially apples and pears), beans, nuts, seeds, gluten-free grains and grain-like substitutes, and can be found in a concentrated amount in ground flax seeds (a useful swap for wheat bran).
Protein can be found concentrated in meat and fish, eggs and dairy and is otherwise found in beans, seeds, nuts, corn and gluten-free grains.
Essential Fats are found in higher amounts in seeds and fish. Small amounts are found in vegetables and some animal meat (mostly wild or free-run as it’s gained from eating the greens in a more natural animal diet).
Manganese is a mineral that is found in high amounts in brown rice, pineapple, spinach, collard greens, raspberries and flax seeds.
Iron is found in venison, pumpkin seeds, spinach, quinoa, olives, shrimp, tofu, chocolate and beef.
Magnesium is found in VERY rich amounts in anything green. When you think magnesium, think green. Kale, chard, spinach, collards, sprouts and seeds are great sources.
The Celiac connection to why breastmilk ROCKS!
I love this page. I love you guys. So I was SO excited to come across (duh, it is MAGICAL after all!) studies that showed less risk of celiac disease in children who were breastfed! So breastfeeding is a wonderful preventative measure.
The early introduction of cow’s milk seems also to be a factor in the development of celiac disease, as is an early introduction of grains. There are genetic markers for celiac disease risk (though the environmental triggers above could be part of what “turns” the gene on). Children born to parents with celiac disease are more likely to have it. Getting your child tested requires that they be consuming gluten, so if you’re loving life as a gluten-free family, testing may not be the best option until/if your child wants to start eating gluten on his/her own will (and at that point it should be discussed with your healthcare practitioner).
Is a gluten-free diet while breastfeeding safe?
Absolutely, it CAN be! Breastmilk contains lots of carbohydrates, so for optimal energy for Mum, taking in brilliant, complex carbs is key – which is easy to do with things like brown rice, wild rice, quinoa and sweet potatoes.
Using a lot of the recommended nutrient swap-outs from post 6 is also highly recommended, that way you’re not missing out on the nutrients that are found in wheat and other glutinous grains.
How do I know if a gluten-free diet is right for me?
Try it! Honestly, that’s the only way to know. See if you can cut it out for a week, for a month, for 3 months, for 6 months, whatever! Try it, see how you feel, and if you feel phenomenal then you’ll WANT to stick with it. And if you didn’t notice a difference, then you didn’t lose anything by trying it!
On the flip-side, the only way to remain symptom-free from celiac disease is by sticking with a diet COMPLETELY free of gluten (and in the phase where you’re healing your digestive tract, you may still be symptomatic even with complete elimination of gluten).
Is reducing gluten better, or do I have to eliminate it all together?
What I LOVE about reducing the staple foods that we’re used to is that we make room for different super-healthy additions like beans, legumes, veggies, fruits, nuts & seeds. In this way, it can be beneficial.
Most people feel the most shocking difference, though, when they completely eliminate gluten for a period of time. For some people, they’ll notice feeling lighter and brighter after a week or two, and for others it may take several months to feel better once they’ve completely cut out hidden and obvious sources of gluten.
If you’re looking to adopt a gluten-free lifestyle, but aren’t sure how to get started, I’d be happy to help you out. Get in touch with me here and let’s chat.
What things really helped YOU find love in the gluten-free world? We’d LOVE to know, plus you might just have the right message somebody else needs to hear!
**glow nutritional consulting and Nathalie Norris are working to spread information to promote women’s health. By reading this information, and any information to follow on Q&A Mondays, you agree that major changes in diet or lifestyle should be decided upon with the healthcare practitioner that you trust, and who knows your complete health history**
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