Gluten Free Society

Are You Getting Enough Molybdenum?

Bobby Chandler — Wed, 15 Nov 2023 21:13:34 +0000

Molybdenum is considered a trace mineral. This means your body only needs small amounts. But just because you don’t need much, it doesn’t mean it’s not important. So let’s take a closer look at the essential functions of molybdenum. We’ll then discuss how gluten can cause a deficiency and symptoms to look out for as well as the best foods to eat to prevent a molybdenum deficiency.

Key Roles of Molybdenum

Molybdenum is a cofactor for several vital enzymes in your body. This means that these enzymes need molybdenum to carry out the biological reactions they’re responsible for. In other words, without molybdenum, these reactions wouldn’t occur.

Xanthine Oxidase

Proteins from your food and within your body must be broken down and rebuilt continuously to keep your cells healthy and functioning properly. And xanthine oxidase (XO) plays a role in this metabolic process. First, certain proteins are broken down into xanthine or hypoxanthine. XO then converts these compounds into uric acid.

Under normal conditions, your body is able to convert uric acid into a harmless substance that’s excreted through your urine. Because a build-up of uric acid isn’t a good thing. For example, it can cause oxidative stress, which can contribute to many serious diseases. It’s also associated with a painful condition known as gout that often affects poorly managed cases of type 2 diabetes.

However, our bodies need some uric acid. In fact, at normal concentrations, uric acid has antioxidant effects. Also, in the absence of XO or molybdenum to activate XO, xanthine builds up. And excess xanthine has been associated with a rare type of kidney stones, which can ultimately lead to renal failure if left untreated. Joint pain and muscle aches are also common complaints. There’s even been a link to lower survival rates with some types of cancer.

XO may also help prevent an excess of hypoxanthine from causing DNA mutations.

Aldehyde Oxidase

Aldehyde oxidase (AO) is mostly concentrated in your liver. And evidence suggests that it plays an important role in the detoxification of medications and potentially harmful environmental contaminants. This includes pesticides, food additives, air pollutants, and more.

Sulfite Oxidase

Sulfite oxidase is responsible for converting sulfites into sulfates. Your body produces sulfites and they occur naturally in some foods. But nowadays they’re commonly added to processed foods to ultimately increase their shelf-life. And we’re learning that a build-up of sulfites can have a wide range of harmful effects.

For example, sulfites have been shown to restrict the growth of some species of beneficial gut bacteria. Sulfite toxicity has also been associated with neurological problems. Plus, there have been many adverse reactions linked to sulfite exposure, including asthma, dermatitis, diarrhea, and more.

Sulfate is also a form of sulfur that is used by your body for a variety of vital functions, including detoxification, strengthening of connective tissue, and antioxidant defense.

Mitochondrial Amidoxime Reducing Component

While the function of this enzyme isn’t yet fully understood, mitochondrial amidoxime reducing component (mARC) is believed to also play a role in detoxification.

Therefore, molybdenum plays an important role in preventing the build-up of harmful toxins. This is especially important in modern times because our environment is filled with toxins. And even though we can limit our exposure to many, we can’t avoid them all.

Molybdenum Deficiency and Gluten

Even though trace amounts of molybdenum are needed, absorbing a sufficient amount can be difficult for those with gluten sensitivity. Because gluten destroys the lining of your small intestine where your food is fully digested and absorbed. Thus, nutrient deficiencies are common.

And then there’s glyphosate. An herbicide heavily sprayed on gluten containing grains (e.g., wheat and corn) that binds to molybdenum and prevents it from being absorbed. This further explains why molybdenum deficiencies are associated with celiac disease.

There aren’t many documented cases of molybdenum deficiency. However, below is a list of associated symptoms to look out for:

Nausea
Headaches
Vomiting
Diarrhea
Coma
Abdominal pain
Joint pain
Muscle aches
Night vision loss
Tachycardia (fast heart beat)
Night vision loss
Seizures

Some associated conditions include:

Brain damage or disease
Mental retardation
Eye lens dislocation
Cancer
Celiac disease

Best Food Sources of Molybdenum

You won’t find molybdenum in processed foods packed with gluten and toxic food additives. To get the molybdenum your body needs, consider consuming more of the following whole foods:

Peanuts
Black-Eyed Peas
Mung beans
Pumpkin Seeds
Sunflower Seeds
Pine Nuts
Parsley
Potatoes
Leafy vegetables
Seaweed
Garlic
Beef
Liver
Romaine lettuce
Eggs
Cucumbers
Celery
Bell peppers
Cod fish
Sesame seeds
Walnuts
Almonds

It’s important to note that too much molybdenum can also be problematic. For example, an excess may lead to a build-up of uric acid, which can cause gout as I mentioned previously.

It’s virtually impossible to overdo it by eating foods with molybdenum. But molybdenum supplementation is another story. So please be sure to consult with a licensed healthcare provider before supplementing.

And if you have gluten sensitivity and suspect a molybdenum deficiency, getting gluten out of your diet is most important. Because it’s the root of the problem. It’s likely contributing to your deficiency.

You may need to focus on foods rich in molybdenum or even supplement if that’s what your doctor recommends. But neither are a substitute for a gluten-free diet. Only once you fully eliminate gluten from your diet will your body begin to heal.

The post Are You Getting Enough Molybdenum? appeared first on Gluten Free Society.

Can Gluten Cause Diarrhea?

Bobby Chandler — Sun, 29 Oct 2023 14:03:39 +0000

In today’s world, dietary preferences and sensitivities are increasingly in the spotlight. Gluten intolerance and Celiac have emerged as common and often misunderstood conditions. For those who deal with gluten sensitivity, they know that with gluten intolerance comes more than just mild discomfort. There are a massive array of symptoms that can arise from gluten consumption that disrupt the flow of everyday life. One of the most pervasive and distressing symptoms associated with gluten intolerance is gluten diarrhea. In this article we will address the relationship between gluten and diarrhea and offer guidance on how to manage this relationship for a healthier, more comfortable lifestyle.

What is gluten?

Gluten is the protein in grains that lends elasticity to bread and other baked goods. Gluten is often associated with wheat, rye, and barley. However, we know that gluten protein can be found in ALL grains. Common foods containing gluten include pasta, bread, baked goods, and beer, as well as many sauces, condiments, and marinades.

For those with celiac disease, gluten can be incredibly harmful. Gluten can trigger an immune reaction causing inflammation in the intestines, which can result in a host of other health issues.

What is gluten sensitivity?

There are many people who have tested negative for celiac disease but experience symptoms from the ingestion of gluten or face a number of health issues including autoimmune diseases. These people are believed to have non celiac gluten sensitivity (NCGS), a condition that has been suggested to affect up to 6% of the United States population.

Although commonly thought to be less of a problem than celiac, NCGS can trigger immune reactions that in some cases are just as troubling. For an in depth breakdown on the differences between celiac disease and NCGS, watch our free Glutenology© Masterclass here.

Symptoms of Gluten Exposure

The symptoms of gluten exposure for those with celiac disease and gluten sensitivity can vary greatly from person to person which can make it challenging to identify gluten as the root cause. In addition, symptoms extend far beyond the digestive concerns that are most commonly discussed with respect to celiac disease and gluten sensitivity. Common symptoms include the following:

Digestive symptoms such as bloating, gas, diarrhea, or constipation
Skin issues like rash, eczema, or dermatitis herpetiformis
Fatigue, brain fog, or difficulty concentrating
Joint pain, muscle aches, or inflammation
Headaches or migraines
Mood changes, depression, or anxiety
Nutrient deficiencies due to malabsorption
Irregular menstrual cycles or fertility issues

Can gluten cause Diarrhea?

Gluten can contribute to intestinal inflammation in those who are sensitive. This can manifest in a number of different ways, including diarrhea. This section explains the ways in which gluten can cause diarrhea and how a gluten free diet can help resolve diarrhea.

Gluten-induced nutritional deficiencies

Gluten consumption can contribute to nutritional deficiencies. This is because many nutrients are absorbed in the small intestine, and when the intestines are damaged, they are unable to properly absorb nutrients. One common deficiency in those with celiac disease and gluten sensitivity is vitamin B12. A vitamin B12 deficiency can contribute to many symptoms, including diarrhea. Other examples include deficiencies of vitamin B1, B3, zinc, vitamin A, and vitamin D.

Bacterial and fungal overgrowths

Gluten induced immune responses can increase the risk of intestinal bacterial and fungal overgrowths that might contribute to diarrhea. In fact, some research suggests that there is a correlation between celiac disease and candida overgrowth. In addition, research suggests that some patients with celiac disease and small intestine bacterial overgrowth (SIBO) do not respond to traditional methods of treating SIBO.

Resolution of diarrhea with a gluten free diet

One study found that patients have substantial and rapid improvement of diarrhea symptoms upon the adoption of a gluten-free diet,

Another study found that a gluten free diet is effective in the long-term treatment of patients with previously unexplained chronic watery diarrhea or bloating. And more research even suggested using the antigliadin IgG as a biomarker to identify patients with irritable bowel syndrome (IBS) who might have reductions in diarrhea on a gluten free diet.

Dangers of diarrhea

Diarrhea means having a loose, watery stool during a bowel movement. Occasional or minor diarrhea is generally not a concern, but persistent, chronic, or severe diarrhea can come with some risks.

The biggest risk of diarrhea is dehydration. This can happen as the body is losing a lot of fluid through stools. Typically stools spend enough time in the large intestine that fluid gets absorbed by the body. But with diarrhea, stools pass through quickly and take fluid with them as they exit the body. Without treatment, dehydration can lead to kidney failure, stroke, heart attack or in the most severe and rare cases, even death.

Another risk of persistent diarrhea is malnutrition. Excessive diarrhea can lead to malabsorption of fats, proteins, carbohydrates, vitamins, and minerals in the diet.

In addition, a big risk of chronic or persistent diarrhea is not identifying the root cause of the diarrhea. Oftentimes, there is an underlying condition that causes chronic diarrhea. Left untreated, many conditions come with their own risks. Some such conditions include celiac disease, Crohn’s disease, colitis, and pancreatitis.

Managing gluten diarrhea

The first step to manage gluten diarrhea is to eliminate gluten from your diet, including hidden forms of gluten. Next, ensure that you are hydrating well in order to restore some of the fluids lost through diarrhea.

Even after eliminating gluten from your diet, there is healing that must occur “behind the scenes”. This healing will address the intestinal damage from gluten consumption, plus the downstream effects of intestinal damage, like systemic inflammation and nutritional deficiencies. Healing your gut can also help to mitigate lingering symptoms of gluten, like gluten diarrhea. Below are some ways to help promote healing. For more support and comprehensive information, check out our Glutenology© Masterclass

Incorporate nutrient-rich and gut-healing foods in the diet

Foods like bone broth can help to heal and repair the gut lining. Bone broth can also help to rehydrate your body. Your body may be less tolerant to certain foods as you begin to heal, but aim to eat whole unprocessed foods like grass-fed beef, pasture-raised poultry and eggs, and

Promote gut health through probiotics, prebiotics, and postbiotics

Probiotics (good bacteria) and prebiotics (the food that feeds probiotics) can help to rebalance a dysbiotic or unbalanced gut, which is common in those who have been exposed to gluten. In particular, research suggests that Saccharomyces boulardii may be the most effective probiotic for treating acute diarrhea in children. Many other studies have linked probiotic supplementation to relief from diarrhea, and to better stools as measured by frequency and the Bristol Stool Chart.

Postbiotics contain inactivated microbial cells or cell components, so they are more stable than probiotics, but exert similar health benefits. For those who are sensitive to probiotics due to other underlying conditions, postbiotics may be beneficial.

Explore natural remedies to reduce inflammation and support healing

Foods and supplements like turmeric, ginger, and omega-3 fatty acids can help to manage inflammation as the body heals. In addition, research suggests that berberine may be effective in shortening the duration of diarrhea. We share more on supplementation in the next section, and you can read our Ultimate Guide To Supplements here.

Digestive Enzymes

A digestive enzyme is a complex protein made by the body that helps to break down food into smaller molecules. Breaking down food helps it to be more easily and completely absorbed into your body. Your body produces its own digestive enzymes in the mouth, pancreas, stomach, and small intestine. However, for some people, production of digestive enzymes has slowed, and they benefit from supplemental enzymes.

Some research has suggested that digestive enzymes can help support digestive symptoms. For example, a small study of 31 patients with IBS found that people who were GOS sensitive and who received a full dose enzyme treatment with alpha-galactosidase supplementation had a reduction in symptoms of IBS when taken with foods that were high GOS.

Consider getting tested for nutritional deficiencies

Research suggests that micronutrient deficiencies increase a child’s susceptibility to diarrhea, but vitamin A and zinc supplementation have been shown to reduce the incidence and hasten recovery from acute diarrhea episodes. Other research notes that diarrhea is both a sign and cause of zinc deficiency.

Accurate test results can help guide your decisions around food choice and supplementation.

Gluten free supplements

Not all supplements are created equal. Many supplements use poor nutrient forms that are not well absorbed. In addition, many supplements (yes, even many premium or practitioner grade supplements) are cross contaminated with gluten. Therefore, it is critical to find a reputable company that specializes in providing gluten free supplements and that is committed to testing its ingredients and final products for gluten. Below is a list of trusted certified gluten free supplements that can support your body through celiac disease, gluten sensitivity, and diarrhea.

Prebiotics (Fiber)
- Ultra Fiber is a complete fiber supplement that contains a combination of fibers derived from whole seeds, fruits, vegetables and roots, designed to support the health of the microbiome.
Probiotics
- Biotic defense with S. boulardii: Biotic Defense with S. Boulardii is a unique probiotic formula designed to deliver active organisms shown to promote healthy gut microflora, protect intestinal integrity, and boost immune function. Included in this formula is Saccharomyces boulardii, an extensively researched microorganism shown to help reduce symptoms of diarrhea and restore microflora balance by enhancing commensal organism function
- Biotic Force: A probiotic formulated with an innovative prebiotic developed to support the growth of healthy bacteria in the gut through a method that is not fiber or starch-based so it does not promote flatulence in sensitive individuals.
Postbiotics
- Ultra Butyrate: Butyrate is the primary fuel source for the cells of the large intestine, and it has been shown to play important roles in maintaining the gut barrier, modulating inflammation, and aids in proper gut motility. This “post-biotic” can be especially beneficial for individuals dealing with less than ideal gastrointestinal function.
Enzymes
- Gluten Shield: Gluten Shield is an enzyme blend with probiotics designed to help maintain optimum digestion of all foods with a special focus on encouraging more complete digestion of complex carbohydrates in grains seeds, legumes, vegetables, and other plant materials. This digestive enzyme supplement is designed to help reduce the symptoms of occasional bloating, diarrhea, gas, and abdominal cramps associated with diets high in complex carbohydrates.
Bile acids
- Lipogest: This product is designed to provide nutritional support for the liver and gallbladder. The liver is responsible for detoxification, protein and fatty acid synthesis, blood sugar regulation, hormone balance and healthy digestion. Because the liver supports almost every other organ and tissue system in the body, healthy liver function is essential for optimal vitality and wellbeing. One of the key processes of the liver is the production and excretion of bile, a substance that helps break down fats for digestion. Supporting the liver through this process can support optimal digestion and elimination.
Berberine
- Ultra Berberine can support healthy microbial activity in the GI tract and may help promote GI Mucous membrane health.
Vitamin A
- Ultra A: Ultra A supplies a concentrated source of Vitamin A in an emulsified form. For those struggling with celiac or gluten sensitivity, the gut does not always absorb vitamins effectively. Emulsification is used to assist with uptake and assimilation.
Zinc
- Ultra Zinc is a complete formula that uses a blend of two fully soluble, ionized zinc sources. It was created for maximum absorption and effectiveness.

Diagnosing gluten sensitivity/intolerance

We understand that navigating the complexities of a gluten free lifestyle can feel overwhelming, so we at Gluten Free Society share a wealth of free information that includes the latest research, helpful tips and recipes, and answers to the questions that so many people have when on the gluten free journey.

For more information on testing and diagnosis, read this article. And if you are uncertain if you have celiac disease, take our gluten sensitivity quiz!

Conclusion

The journey to heal your gut and resolve your gluten diarrhea might feel daunting, but Gluten Free Society is here to walk you through it every step of the way. The effort will be well worth it to enjoy better health!

The post Can Gluten Cause Diarrhea? appeared first on Gluten Free Society.

Is Celiac Disease Fatal?

Bobby Chandler — Wed, 18 Oct 2023 14:15:44 +0000

Celiac disease can cause a lot of damage and discomfort, but is there a possibility that celiac is more harmful than you previously thought? Can celiac disease kill you?

To be clear, celiac disease cannot acutely cause death. However, if the needed diet change is ignored gluten induced damage can accumulate and affect the different systems of your body, progressing into diseases that lead to death. Let’s dig a little deeper to learn why, and how.

What is celiac disease?

Celiac disease is an autoimmune condition that is triggered by the ingestion of gluten. When you have celiac disease, your body perceives gluten as an invader, which causes your body to launch an immune response. This causes inflammation in the intestinal tract and other parts of the body. Systemic inflammation then contributes to further autoimmunity and health concerns. Those who have celiac disease need to avoid gluten, a type of protein found in grains.

While it is difficult to assess the incidence of celiac disease, some recent estimates indicate that celiac disease affects about 1.4% of the population. In addition, it is believed that the incidence of celiac disease is increasing. This is likely due in part to a wider knowledge of the disease, plus better recognition of symptoms and more widespread testing for the disease. However, there is also likely a true increase of celiac disease thanks to changes in the food system and environment that may promote changes in gut health and loss of tolerance to dietary gluten.

In addition to the 1.4% or more of the population that has celiac disease, many more experience non celiac gluten sensitivity (NCGS). Those with gluten sensitivity may not test positive for celiac disease (note this may be a false negative, more on that here), but they still experience detrimental symptoms from gluten exposure. Just like those with celiac, those with NCGS benefit from following a gluten free diet as well.

Typically, those with celiac disease or gluten sensitivity are told to avoid “gluten containing grains” – wheat, rye, and barley. They may also be told to be cautious with oats. However, the truth is that all grains contain a form of gluten, and can be hard for your body to digest. Many people who believe they are following a strict gluten free diet may still experience symptoms since they are unknowingly ingesting gluten.

Side effects of celiac disease

The symptoms of celiac disease can vary greatly from person to person which can make a diagnosis challenging. Common symptoms of celiac disease span far beyond the typical gastrointestinal symptoms that are commonly discussed. Symptoms of celiac disease may include the following:

Digestive symptoms such as bloating, gas, diarrhea, or constipation
Skin issues like rash, eczema, or dermatitis herpetiformis
Fatigue, brain fog, or difficulty concentrating
Joint pain, muscle aches, or inflammation
Headaches or migraines
Mood changes, depression, or anxiety
Nutrient deficiencies due to malabsorption
Irregular menstrual cycles or fertility issues

But, is celiac disease fatal?

Celiac disease and Non Celiac Gluten Sensitivity (NCGS) aren’t life-threatening if a gluten free diet is followed. However, if left unmanaged, they can lead to health issues that may shorten one’s lifespan. Untreated celiac disease and NCGS can result in various health complications, including nutritional deficiencies, cancers, bone loss, autoimmune diseases, cardiovascular disease, neurological damage, psychiatric problems, and even early death.

There are complications that can arise when those with celiac disease and NCGS do not adhere to a gluten free diet. And though celiac and NCGS are not acutely fatal, if ignored, can increase the risk of many deadly diseases.

Complications of Untreated Celiac & NCGS

There are a number of recognized complications linked to chronic gluten exposure in those with celiac and NCGS that can impact health, quality of life, and risk of early death. Several of these are listed below. For a comprehensive list of symptoms linked to gluten, you may want to access our Ultimate Guide on the topic here.

Gluten & Cardiovascular Disease

Cardiovascular diseases (CVDs) are the leading cause of death globally, taking an estimated 17.9 million lives each year. Recent studies indicate that individuals with CD are at a higher risk of developing overall CVD, including an increased risk of myocardial infarction and atrial fibrillation.

Gluten & Nutritional Deficiencies

Nutrition plays a major role in a person’s development, the processing of information in the body, and the progression towards disease. Being properly nourished is crucial to overall quality of life and longevity. Therefore, improper or insufficient nutrition, or a nutrient deficiency, can disrupt the body’s ability to heal and repair itself but also can cause disease that can lead to death. Unfortunately, those with celiac disease or gluten sensitivity are especially prone to nutritional deficiencies due to the body’s lack of ability to properly absorb nutrients in the gut.

When a person with celiac disease adopts a gluten free diet, their body will slowly heal so that they are able to absorb nutrients again. However, nutrient deficiencies often already exist, so supplementing with high quality and gluten free supplements is important in order to support optimal nutrient levels. Learn more about why supplementation is helpful and what to look for when selecting supplements here.

Gluten and Cancer

Cancer is the second leading cause of death in the United States, with more than 1.5 million new cases diagnosed per year.

Research has shown an increased risk of developing cancer for those with gluten sensitivity who fail to follow a strict gluten free diet. For cancers of the mouth, esophagus and pharynx, there was a 22.7% increased relative risk. For lymphoma, there was a 77.8% increased relative risk.

Other research studies have shown that those with celiac disease who fail to comply to gluten free dietary restrictions have an increased risk for cancers of the intestine, colon, rectum, esophagus, thyroid, pancreas, skin, liver, and stomach.

Gluten and Autoimmune Diseases

There are a wide range of autoimmune diseases, many of which can impact the body in ways that affect life span. Research has linked the autoimmune spectrum of diseases to celiac disease and gluten sensitivity. It is believed that in those susceptible, gluten affects the microbiome and increases intestinal permeability, increases oxidative stress and inflammation, and increases apoptosis (cell death) and decreases cell viability and differentiation.

Gluten and Bone Loss

Celiac disease can contribute to the development of osteoporosis both directly and indirectly. Science even suggests that in some cases of celiac disease, bone loss may be the only symptom. Studies show that osteoporosis is more severe in those with celiac disease and the severity of celiac disease leads to more severe cases of bone loss. There are also studies that show celiac disease increases your risk for bone fractures. However, the good news is that a gluten-free diet has been shown to significantly increase bone mass density in those with both celiac disease and bone loss.

Gluten and Neurological Disease

Research suggests that people with celiac disease are at an increased risk of several manifestations of neurological disease, primarily peripheral neuropathy and gluten ataxia. However, adherence to a gluten-free diet appeared to improve symptoms of both neuropathy and ataxia.

Gluten and Psychiatric Diseases

Psychiatric diseases and mental health concerns can shorten lifespan. Research has found that childhood celiac disease is associated with an increased risk of subsequent psychiatric disorders, which persists into adulthood.

Gluten and Early Death

A study that looked at the prevalence of undiagnosed celiac disease found that it was associated with a nearly 4-fold increased risk of death. A different study found that all-cause mortality was 43% higher in those with celiac disease than in the general population, while another study found that the increase was 57%. In adults, it is believed that the increased risk may be due to hematological malignancies, but research suggests that this is the case only in cases of undiagnosed celiac disease.

Effectively managing celiac disease & NCGS

Celiac disease has no known cure. The only method of “treating” or dealing with celiac disease is to switch to eliminate gluten-containing foods from the diet. While this might seem straightforward, the unfortunate reality is that many products are marketed as gluten free when they actually contain hidden sources of gluten. Therefore it is critical to understand how to read labels and what to look for so that you can properly avoid gluten in your diet.

Plenty of nutritious and delicious foods exist that are naturally gluten free, and fortunately, they are typically better for your health than their gluten containing counterparts.

Expect Positive Visual Changes From Gluten Elimination

Once your body starts to heal, the positive changes that come from eliminating gluten from your diet will be motivation to continue on the journey. These positive changes may include the following:

Smoother, more comfortable digestion
Clearer skin
Better energy
A more focused mind
Better sleep
Improved nutrient status
Better exercise tolerance
Less joint pain and discomfort

To sum it all up

So, is celiac disease fatal? Please don’t fear that your life is at risk if you have been diagnosed with celiac disease and are actively managing it through a gluten free diet and lifestyle. The risk of death as it relates to celiac disease is in cases where it is left undiagnosed and untreated. In these cases, celiac disease has the possibility to bloom into a variety of life threatening diseases and medical complications.

The post Is Celiac Disease Fatal? appeared first on Gluten Free Society.

Gluten Intolerance Symptoms Checklist

Bobby Chandler — Wed, 27 Sep 2023 16:56:10 +0000

Many people think of digestive symptoms when they think of celiac disease and gluten intolerance, but the reality is that gluten intolerance symptoms can be different for everyone, and can have impacts far beyond the digestive system. Nothing in the body works in isolation, so gluten-induced gut inflammation can impact just about every system in the body.

Below is a summary of the many different symptoms that can arise as a result of celiac disease or gluten sensitivity. If you are experiencing any of these symptoms, it is important to take them seriously. If they are related to gluten intolerance and not addressed, they could potentially cause long-term damage. If they are not related to gluten intolerance, we encourage you to dig deeper and find the root cause. Modern medicine tends to treat the smoke (the symptoms), not the fire (the cause). Think of symptoms as a sign or signal that something in the body must be addressed.

The 11 Most Common Gluten Intolerance Symptoms

Constipation and/or Diarrhea
Constipation and diarrhea are often labeled as irritable bowel syndrome (IBS), which results in many people suffering from these symptoms feeling as though they reached a diagnosis that they cannot treat. The reality is that these symptoms are quite common in those with celiac disease.

Similarly, Inflammatory bowel disease (IBD) is a broad term used to describe a variety of conditions that causechronic inflammation in the digestive tract. Crohn’s disease and ulcerative colitis (UC) are commonly included under the IBD umbrella. But they’re not the only inflammatory bowel diseases, celiac disease also causes chronic gut inflammation.

It is important to get to the root of these other diagnoses so that you don’t overlook gluten sensitivity or celiac disease.
Bloating/Abdominal Pain
Bloating can cause abnormal swelling of the abdomen. This results in the feeling of a full or tight abdomen and is often accompanied by abdominal discomfort and pain. When people have celiac disease or gluten sensitivity, their inability to digest gluten properly can cause gas to build up in the digestive system which can cause feelings of discomfort. A gluten free diet can help alleviate these symptoms.
Headaches
Research has shown that headaches are more common in those with celiac disease. A recent meta-analysis looked at 40 scientific studies published since 1987 that discussed the connection between headaches and celiac disease. From the data, they determined that the prevalence of headache (mostly migraines) among those with celiac disease was 26% for adults and 18.3% for children. However, the prevalence of migraines among the general population including both adults and children is only 12%. Thus, these numbers suggest that migraines affect those with celiac disease more frequently than those without.

In another study, researchers found that those with celiac disease were 4 times more likely to experience migraine headaches than a control group. And while migraines didn’t last as long as the control group, they occurred 2.5 times more frequently than those without celiac disease. When put on a gluten-free diet, migraines disappeared in 25% of the celiac patients. And 38% experienced a reduction in severity and frequency of their headaches.

So why does this happen? In some cases, migraines can be caused by the build-up of calcium in the brain known as cerebral calcification. And a folate deficiency is believed to contribute to this condition. Interestingly, folate deficiencies are common among those with gluten sensitivity due to gut inflammation and subsequent malabsorption.
Fatigue
Fatigue is a common symptom of celiac disease, but in today’s overscheduled world, many people dismiss fatigue as their normal state of being.

The cause of fatigue in those with unmanaged celiac disease is typically due to the nutrient deficiencies caused by malabsorption. A damaged gut is not able to properly absorb nutrients, particularly those that help support energy and metabolism:
- Iron – leads to anemia meaning that the body is not getting necessary oxygen through the bloodstream
- B Vitamins – needed to produce energy by breaking down carbs and fat
- Magnesium – needed to break down food into energy
- Zinc – used in the production of insulin to break down sugar
- Chromium – used for insulin receptor production leading to the breakdown of sugar
Skin Problems
An imbalance microbiome and nutrient malabsorption can also lead to skin problems. Gluten causes the immune system to overreact, which leads to inflammation in the gut and throughout the body – including the skin. Celiac disease has been associated with a number of skin conditions, including Dermatitis herpetiformis, urticaria (hives), psoriasis, eczema, and rosacea. It may even help support acne.
Depression/Anxiety
Symptoms of celiac disease are not just physical, they can be emotional too. Research has tied gluten to leaky brain, which can lead to feelings of depression. If the concept of leaky brain is new to you, know that it is similar to leaky gut, which is a breakdown in the intestinal barrier. Leaky brain results when there is a breakdown in the blood brain barrier which leads to an inflammatory response.
Joint & Muscle Pain
Like fatigue, many people believe (or are told by providers) that muscle and joint pain are just a normal part of the aging process, or that it is the result of overuse from movement. However, the research is clear that there are strong connections between gluten and many forms of autoimmune arthritis.
Brain Fog
Brain fog is a term used to describe a collection of symptoms that affect your ability to think clearly. There are a number of suspected contributors to the symptoms of brain fog, but one of the contributors is gluten consumption. A growing body of research has made this connection, so it is worth exploring this symptom further to understand if gluten may be contributing to your cognitive function.
Autoimmune Disorders
Celiac disease is an autoimmune disease and has been studied in connection with increased prevalence of other autoimmune diseases.
Unexplained Weight Loss/Gain
Both weight loss and weight gain can be associated with celiac disease. Weight loss can occur as a result of not properly absorbing nutrients due to damage in the intestines. Weight gain can occur due to leaky gut that results from intestinal damage.

Research has shown that adopting a gluten free diet can help overweight celiac or gluten sensitive patients lose weight and can also help underweight patients gain weight.
Leg or Arm Numbness
Research has shown that gluten sensitivity may be linked to idiopathic axonal neuropathies, which may present as numbness in the arms or legs.

How does gluten cause all of these symptoms?

Gluten elicits immune responses that can lead to tissue damage and inflammation. Traditionally, it was thought that gluten induced damage was limited to the intestines, but doctors and scientists now know that gluten can affect any tissue in the body. Add to this that gluten induced intestinal damage leads to malabsorption and malnutrition. Nutritional deficiencies are another reason why those with gluten sensitivity can develop a wide array of health issues. For example, mineral deficiencies can contribute to bone loss, iron deficiency to anemia, vitamin B12 deficiency to anxiety, depression, neuropathy, and fatigue. There are numerous connections between nutritional deficiencies and disease development.

Testing for a Gluten Sensitivity

If you are experiencing any of these symptoms, you may want to get tested to confirm your suspicion. Below are the different types of tests for celiac disease and gluten sensitivity:

Genetic Testing: Genetic testing is a highly accurate look at your genes to understand whether you have a genetic predisposition to reacting to gluten. Learn more about genetic testing here, as well as the limitations of other testing.
Blood Testing: A blood test is available that checks for certain antibodies. People with celiac disease who eat gluten produce antibodies in their blood because their immune systems view gluten as a threat. It is important to note that you must be on a gluten-containing diet for antibody blood testing to be accurate. It is also important to note that these types of tests can also be misleading, as they can come back falsely negative 10-15% of the time.
Endoscopy: An endoscopy is when a tube is inserted down your throat so that a practitioner can look at your small intestine for inflammation or damage. They may also take a small biopsy of your intestines. Like blood testing, you must be eating a diet that contains gluten for this test to be accurate. This type of testing is accurate when positive, but missed diagnosis is common. A biopsy finding villous atrophy can also be misleading because other things can cause atrophy beyond gluten, such as parasites, glyphosate, non steroidal anti inflammatories (NSAIDS), proton pump inhibitors (PPIs) used traditionally for heartburn, selective serotonin reuptake inhibitors (SSRIs) used for depression and mood disorders, Angiotensin II receptor blockers (ARBs) used for high blood pressure, heart failure, kidney disease and other conditions, and also vitamin and mineral deficiencies.

The bottom line

Symptoms of gluten intolerance and celiac disease look different for everyone. If you are experiencing any of the symptoms listed above, we encourage you to get tested and explore a gluten free diet and lifestyle. Gluten Free Society is here to arm you with information and resources to guide your journey.

The post Gluten Intolerance Symptoms Checklist appeared first on Gluten Free Society.

Can You Grow Out Of Celiac Disease?

Bobby Chandler — Sat, 09 Sep 2023 15:10:02 +0000

There is a lot of misinformation out there about celiac disease. From testing and symptoms to diets and treatment. At Gluten Free Society, we aim to empower you with information to help navigate what foods are actually gluten free, as well as what you can do to help heal your body from the damaging effects of gluten.

One question that many people wonder is whether or not you can grow out of celiac disease. We will explore this question below. In short, there is currently no known way to cure or reverse gluten intolerance, celiac disease, or non celiac gluten sensitivity.

What Is Celiac Disease?

Can Celiac Disease Go Away With Age?

As we discussed above, celiac disease is not a food allergy or intolerance, it is an autoimmune disorder in which the ingestion of gluten, a protein found in wheat, rye, and barley, leads to damage in the small intestine. There are several reasons why celiac disease doesn’t go away with age:

Chronic Autoimmune Reaction: At its core, celiac disease is an autoimmune condition. When a person with celiac disease consumes gluten, their immune system reacts abnormally by attacking the lining of their small intestine. This autoimmune response does not diminish with age. Instead, the immune system remains sensitive to gluten throughout a person’s life.
Genetic Predisposition: Celiac disease is associated with specific genetic markers (HLA-DQ2 and HLA-DQ8). If someone carries these genetic markers, they are more likely to develop the disease. Since our genes don’t change with age, the genetic risk for the disease remains consistent throughout life.
Permanent Intestinal Damage: For those with celiac disease, consuming gluten causes damage to the villi in the small intestine. While the intestine can heal when gluten is removed from the diet, any reintroduction of gluten will again lead to damage. This sensitivity remains throughout a person’s lifetime.
Increased Risk with Continued Exposure: Some people might not experience overt or severe symptoms when they’re younger, but continuing to consume gluten can increase the risk of complications as one ages, such as osteoporosis, anemia, and even certain cancers. So, the disease doesn’t become less significant or serious with age.
No Cure: As of the date of this writing, there is no cure for celiac disease. The only effective treatment is a strict gluten-free diet. This means that even if symptoms are managed well through diet, the underlying sensitivity to gluten remains.
Variable Presentation: The symptoms and severity of celiac disease can vary widely among individuals. While some might experience gastrointestinal symptoms, others might have dermatological, neurological, or other systemic manifestations.

Getting an Accurate Diagnosis

Many people may suspect celiac disease or gluten intolerance based on symptoms, and then choose to try to eliminate or decrease gluten to see if it helps resolve their symptoms. However, there are several different tests that can check for celiac disease before you try to self diagnose. Consulting a healthcare professional for diagnosis is important to adequately understand your state of health and next steps. Below are a few of the diagnostic tests for celiac disease:

Genetic Testing: Genetic testing is a highly accurate look at your genes to understand whether you have a genetic predisposition to reacting to gluten. Learn more about genetic testing here, as well as the limitations of other testing.
Blood Testing: A blood test is available that checks for certain antibodies. People with celiac disease who eat gluten produce antibodies in their blood because their immune systems view gluten as a threat. It is important to note that you must be on a gluten-containing diet for antibody blood testing to be accurate. It is also important to note that these types of tests can also be misleading, as they can come back falsely negative 10-15% of the time.
Endoscopy: An endoscopy is when a tube is inserted down your throat so that a practitioner can look at your small intestine for inflammation or damage. They may also take a small biopsy of your intestines. Like blood testing, you must be eating a diet that contains gluten for this test to be accurate. This type of testing is accurate when positive, but missed diagnosis is common. A biopsy finding villous atrophy can also be misleading because other things can cause atrophy beyond gluten, such as parasites, glyphosate, non steroidal anti inflammatories (NSAIDS), proton pump inhibitors (PPIs) used traditionally for heartburn, selective serotonin reuptake inhibitors (SSRIs) used for depression and mood disorders, Angiotensin II receptor blockers (ARBs) used for high blood pressure, heart failure, kidney disease and other conditions, and also vitamin and mineral deficiencies.

Conclusion

Celiac disease is an autoimmune disease in which gluten consumption causes damage to the intestine. Celiac disease cannot be cured, it must be managed with a strict gluten free diet.

An accurate diagnosis is crucial to understanding your path forward, and a trustworthy resource to help guide your journey is essential to properly following a gluten free diet so that you can heal your gut and enjoy a healthy life.

The post Can You Grow Out Of Celiac Disease? appeared first on Gluten Free Society.

Should You Eat Gluten Before Celiac Blood Test?

Bobby Chandler — Wed, 30 Aug 2023 17:20:42 +0000

How Celiac Testing Works

There are several different options to test for celiac disease.

Blood Testing: A blood test is available that checks for certain antibodies. People with celiac disease who eat gluten produce antibodies in their blood because their immune systems view gluten as a threat. It is important to note that you must be on a gluten-containing diet for antibody blood testing. It is also important to note that these types of tests can also be misleading, as they can come back falsely negative about 10-15% of the time.
Endoscopy: An endoscopy is when a tube is inserted down your throat so that a practitioner can look at your small intestine for inflammation or damage. They may also take a small biopsy of your intestines. Like blood testing, you must be eating a diet that contains gluten for this test to be accurate. This type of testing is accurate when positive, but missed diagnosis is common. A biopsy finding villous atrophy can also be misleading because other things can cause atrophy beyond gluten, such as parasites, glyphosate, non steroidal anti inflammatories (NSAIDS), proton pump inhibitors (PPIs) used traditionally for heartburn, selective serotonin reuptake inhibitors (SSRIs) used for depression and mood disorders, etc.
Genetic Testing: Genetic testing is a highly accurate look at your genes to understand whether you have a genetic predisposition to reacting to gluten. Make sure to get a test that measures for all genes linked to gluten sensitivity (HLA-DQ1/HLA-DQ3) and celiac disease (HLA-DQ2/HLA-DQ8). Some tests only check for genes linked to celiac disease.

Should You Get Tested?

You might be wondering if you should get tested for celiac disease at all. Here are some instances in which you should test for celiac disease:

If you are experiencing symptoms of celiac disease, it is best to get tested to confirm a diagnosis and rule out other potentially complicating factors
If you know that you have a family history of celiac disease – first-degree relatives of people with celiac disease (parents, siblings and children) have a much greater risk compared to 1 in 100 in the general population
If you have an associated autoimmune disorder or other condition, especially type 1 diabetes mellitus, autoimmune thyroid disease, autoimmune liver disease, Down syndrome, Turner syndrome, Williams syndrome, or a selective immunoglobulin A (IgA) deficiency. Research continues to link the autoimmune spectrum of diseases to gluten sensitivity.

Some people prefer to use symptom recognition as an alternative to formal testing. The benefits to this are that it does not require gluten consumption prior to testing, and it is also less expensive or invasive than some of the other methods. However, the symptoms of celiac disease and gluten sensitivity can overlap with other conditions and can vary greatly from person to person. This can make a diagnosis challenging. Common symptoms include the following:

Digestive symptoms such as bloating, gas, diarrhea, or constipation
Skin issues like rash, eczema, or dermatitis herpetiformis
Fatigue, brain fog, or difficulty concentrating
Joint pain, muscle aches, or inflammation
Headaches or migraines
Mood changes, depression, or anxiety
Nutrient deficiencies due to malabsorption
Irregular menstrual cycles or fertility issues

Despite testing flaws and potential false negatives, the best way to diagnose celiac disease is to test. If your test shows up negative, you may want to try a gluten free diet for a few weeks to see if that helps your symptoms. We also suggest working with an experienced practitioner who can help dig deeper to determine if there are other factors at play, like bacteria or yeast overgrowth, infections, parasites, leaky gut, or other conditions.

Should I Eat Gluten Before Celiac Blood Test?

In order to ensure an accurate result on a blood test or endoscopy, you do need to continue eating gluten. This is because once you have eliminated gluten from your diet, antibodies to gluten will start to decrease in your blood, and your intestine will start to heal. Therefore, if you eliminate gluten from your diet prior to a test, there is a risk of a false negative result on both a blood test and endoscopy.

How Much Gluten Should I Eat Before a Celiac Test?

We know that if you have avoided gluten from your diet for a long time, you may be nervous to reintroduce it for fear of dealing with the many symptoms that can come with gluten consumption. This hesitation is understandable and valid, so always consider your own personal circumstances in deciding when and how to introduce gluten into your diet prior to a test.

The Celiac Disease Center at the University of Chicago recommends eating gluten every day, in an amount equivalent to at least 1 slice of bread, for at least 2 to 3 weeks prior to undergoing biopsy.

However, we understand that this type of approach may result in significant discomfort, so know that gluten in any amount prior to your test will help with the accuracy of the results. Smaller or more infrequent servings may work better for your own personal circumstances. In addition, you can consider the quality of the gluten that you choose to consume. Something like organic sourdough may cause less discomfort and have fewer other side effects than a refined and processed form of gluten.

It is best to perform your testing and pre-testing gluten consumption alongside a practitioner who is experienced in working with those with celiac disease. A gluten challenge is not recommended before the age of 5, during puberty, or during pregnancy, as the consumption of gluten can affect nutrient absorption and lead to deficiencies.

Conclusion

There are a number of different ways to test for celiac disease. Both blood testing and endoscopy can yield false negative results and require that you eat gluten before testing in order to increase the chance of an accurate result. As an alternative, genetic testing is available to test for the genes that predispose you to celiac disease. Genetic testing is non-invasive and does not require that you eat gluten prior to testing.

The post Should You Eat Gluten Before Celiac Blood Test? appeared first on Gluten Free Society.

Should You Reintroduce Gluten In Your Diet?

Bobby Chandler — Sun, 27 Aug 2023 16:23:51 +0000

While “gluten free” was once a rare phrase to hear, it has become quite common in recent years to eliminate gluten from the diet. Some people choose to exclude gluten as a test to see if it helps resolve symptoms like bloating, headaches, fatigue, or skin issues. Others are required to avoid gluten as a result of a diagnosis like celiac disease.

In other words, adopting a gluten free diet for some is a medical necessity while for others it is a personal choice. And as elimination diets are rising in popularity, many people often wonder if they can reintroduce gluten into their diets? This article will explore that question.

Do I Have to Be Gluten Free Forever?

Whether or not you must be gluten free forever depends primarily on the reason you chose to become gluten free. Those with celiac disease do need to be gluten free forever. Reintroducing gluten would not only cause short term symptoms, it would also cause long term damage to the small intestine, as well as resulting nutrient deficiencies and other potentially serious complications.

If you do not have a diagnosed medical condition like celiac disease or autoimmunity, you may choose to attempt to reintroduce gluten. However, those who choose to decide to reintroduce gluten should keep a close watch on symptoms of any kind – from gastrointestinal symptoms, to skin issues, mood imbalances, headaches, other food sensitivities, and more. And of course, think back to why you stopped eating gluten to begin with. If that reason still exists, it might be best to remain gluten free.

Why Did I Feel So Much Better After Going Gluten Free?

Most people feel far better once they have eliminated gluten from their diet. Symptoms that resolve may include gas, bloating, loose stools, brain fog, headaches, skin concerns, and more. But these effects are not always just due to the gluten itself. Adopting a gluten free diet often causes people to closely evaluate the foods that they are eating, by reading labels, asking questions, and preparing more meals themselves at home. This means that the diet generally becomes richer in fresh whole foods and contains less processed foods that are high in refined carbohydrates and sugars.

In addition, by avoiding gluten, you are naturally limiting exposure to many other substances found on wheat and grains like pesticides and mycotoxins. Reducing exposure to these toxins generally makes people feel much better, as less burden is placed on their body to detoxify.

Should You Reintroduce Gluten In Your Diet?

The decision to reintroduce gluten into your diet is a personal choice. However, the decision should be guided by the reason that you chose to eliminate gluten in the first place.

Celiac disease

If you have celiac disease, then you need to be gluten free forever and should not attempt to reintroduce gluten. Reintroducing gluten would not only cause short term symptoms, it would also cause long term damage to the small intestine, as well as resulting nutrient deficiencies and other potentially serious complications. In fact, one study followed over 20,000 people over a 45 year period and found that undiagnosed celiac disease was associated with a nearly 4-fold increased risk of death.

Autoimmune conditions

Avoiding gluten has been shown to help support those with autoimmune conditions. While it might not seem as necessary as with celiac disease, it is not recommended to reintroduce gluten if you have any autoimmune condition.

Other conditions

If you do not have a diagnosed medical condition like celiac disease or autoimmunity, you may choose to attempt to reintroduce gluten once your gut has healed enough to tolerate gluten again.

This may be the case for people who have developed an intolerance to gluten due to leaky gut. Leaky gut may be caused by microbiome imbalances (e.g., small intestine bacterial overgrowth, candida, etc.), medications, stress, toxin exposure (e.g., heavy metals, mold, etc.), or other causes.

It is important to go through the process of healing your gut alongside the support of an experienced practitioner who can establish a protocol of appropriate herbal and nutritional supplements, and who can perform testing (e.g., stool, urine, and blood) to confirm.

That said, those who choose to decide to reintroduce gluten should keep a close watch on symptoms of any kind – from gastrointestinal symptoms, to skin issues, mood imbalances, headaches, other food sensitivities, and more. And of course, think back to why you stopped eating gluten to begin with. If that reason still exists, it is probably best to remain gluten free.

How to Reintroduce Gluten In Your Diet

If you decide to attempt to reintroduce gluten, it should be done very slowly so that you can monitor your reactions to the gluten. We recommend consuming something small at first, like a few crackers. Wait a couple days to see how you feel. Monitor yourself carefully and don’t introduce anything else new or different during that time. If you have no symptoms, try increasing the amount of gluten that you eat in one serving and then observe again. If you have no symptoms, you may decide that you want to introduce small amounts of gluten into your diet.

Choosing to reintroduce gluten is a personal choice, and it is important to remember that you may see any range of symptoms occur. They can even present differently than before and may include diarrhea, bloating, gas, brain fog, headaches, skin issues, and more.

Note that some people may want to reintroduce gluten if they feel like they don’t feel much different on a gluten free diet. However, symptoms can take awhile to clear as gluten works its way out of your system and your gut heals. In addition, you may also initially feel worse after eliminating gluten – this can be misleading as gluten can mask it’s own toxicity and cause symptoms of gluten withdrawal.

Conclusion

Remember that your body is your best guide. If you are feeling better now that you have eliminated gluten from your diet, your body is sending a valuable message – it is happier without gluten! And if you need clear confirmation that staying gluten free is the right thing to do, consider doing genetic testing for gluten sensitivity.

The post Should You Reintroduce Gluten In Your Diet? appeared first on Gluten Free Society.

Gluten Free Diet Plan For Beginners

Bobby Chandler — Thu, 24 Aug 2023 16:10:40 +0000

Going gluten free can feel overwhelming and confusing, but once you know the basics, it will feel much simpler. So we are sharing this quick guide to beginning your gluten free journey along with a sample seven day diet plan. We’ll discuss:

What is Gluten

Gluten is the protein in grains that lends elasticity to bread and other baked goods. In fact, its name comes from the Latin word for glue since it gives flour a sticky consistency when it’s mixed with water, which ultimately gives bread a chewy and satisfying texture.

Gluten is often associated with wheat, rye, and barley. However, we know that gluten protein can be found in ALL grains. Common foods containing gluten include pasta, bread, baked goods, and beer, as well as many sauces, condiments, and marinades.

For those with a gluten intolerance or celiac disease, gluten can be incredibly harmful. Gluten can trigger an immune reaction causing inflammation in the intestines, but also in other organs, which can result in a host of other symptoms and health issues.

The Purpose of a Gluten Free Diet

A gluten-free diet is necessary to manage the symptoms of celiac disease and non celiac gluten sensitivity. A gluten-free diet is also essential in order to allow the body to heal from the damaging effects of gluten.

For those who are sensitive or intolerant to gluten, failing to follow a gluten free diet can result in long term damage to the entire body, from the gut to the brain.

As an added benefit, going gluten free will reduce your exposure to the molds, mycotoxins, and heavy metals that are present in many grains. It will also encourage the consumption of nutrient dense healthy whole food carbohydrate sources like fruits and vegetables while excluding excessive carbs from processed grains and foods that are devoid of nutrients.

In addition to the internal benefits of going gluten free, many people notice significant relief of more obvious external symptoms like bloating, constipation, “foggy brain,” and more.

Foods You Can Have

In general, whole unprocessed foods are naturally gluten free and also provide the most nutritional bang for your buck. When in doubt, think about food that doesn’t need ingredient lists or labels, like fruits and veggies, nuts and seeds, and proteins like grass fed beef, pastured poultry and eggs, and wild caught fish.

It is important to know that you cannot always rely on food labels to tell you what is safe to eat on a gluten free diet. Most manufacturers only consider wheat, rye, and barley as gluten containing grains, but we know that all grains contain some form of gluten and can be detrimental to your health.

In addition, be aware that foods prepared by someone other than you, either purchased packaged foods or foods served at a restaurant are subject to cross contamination. Cross contamination can happen when the same equipment is used to produce or package your gluten free food that is used to produce or package other gluten-containing products. Cross contamination may also occur in a restaurant setting. For example, a cook might use the same grill to grill the chicken in your dish that they use for a gluten-containing bun for somebody else’s burger.

Foods To Avoid

Completely avoiding gluten can be challenging at first since it is found in many common ingredients that are added to foods and beverages. Below are some of the top foods to avoid (or vet very carefully) on a gluten free diet. For a comprehensive list, check out our Ultimate List of Gluten Containing Foods.

Grains

All grains contain gluten, but the definition of gluten for food labeling allows corn, rice, oats, sorghum, and millet to be labeled gluten free. Eating these grains is not recommended, as many studies show that they can cause persistent inflammation. Additionally, it is recommended that you avoid the pseudo grains like amaranth, quinoa, and buckwheat, as these foods have been shown to be cross contaminated with gluten and lead to inflammation.

The most common items that contain grains are bread, pasta, cereals, muffins, bagels, cookies, and cakes. But there are many more food items on this shortlist that commonly contain grains – gravies, croutons, bread crumbs, biscuits, rolls, pita, batter-fried foods, noodles, tortillas, ice cream cones, bran, wheat germ, dumplings, pancake mixes, pies, pumpernickel and rye breads, cornbread, vermicelli, doughnuts, buns, pretzels, spaghetti, waffles, and pastries. The good news is that many companies have started making gluten-free versions of these products. With gluten intolerance, you have to be extremely careful, even if the label says “gluten free”. Other grains like corn and rice are commonly used as alternative safe substitutes despite the research showing their detriment. Seek out baked goods or mixes that are grain free, like those from Simple Mills, or make your own at home with grain free flours.

Condiments And Seasonings

Many common condiments and seasonings contain gluten in the form of fillers, emulsifiers (ingredients that make sauces smooth and prevent separation). The following foods should be eliminated from the diet unless they plainly state on the label that they are certified gluten free: Worcestershire sauce, MSG, modified food starch, malt products, bouillon, barley malt, and soy sauce. Also, be aware that many gravies and salad dressings are thickened with gluten containing flours and grains. You can make your condiments and dressings yourself with gluten free ingredients, or seek out brands that are reputable, grain free, and safe for those with celiac disease. Siete and Primal Kitchen brands are two good examples.

Alcoholic Beverages

Most forms of alcohol are made from grains. At the top of the list are beer and malted beverages like wine coolers. It’s recommended that you proceed cautiously with any of the grain-based alcohols such as whiskey, certain vodkas, and gin. Many claim that these are OK because they are distilled, but clinically, patients continue to have reactions to grain-based alcoholic beverages. Additionally, alcohol slows the healing process and can contribute to other health problems. If you are going gluten-free because you are sick, drinking alcohol will not serve as beneficial to aid in your recovery. Some research shows that alcohol can make people more sensitive to gluten. It is best to stop drinking alcohol altogether when you are gluten intolerant.

7 Day Gluten-Free Diet Plan for Beginners

Making the shift to a gluten free lifestyle can be a bit overwhelming at first, but you will quickly learn that there are so many healthy and delicious foods to enjoy and explore. Below we’ve outlined a sample seven day meal plan to demonstrate how diverse and delicious a gluten free lifestyle can be. This representative plan assumes you make a new dish for each meal, but we also love to double recipes so we have quick leftover meals!

Day 1
- Breakfast: Hash Breakfast Bowls: make ahead some of the components of these customizable bowls for a quick and satisfying breakfast.
- Lunch: Strawberry Bacon Avocado Salad: batch cook your bacon for your morning bowls and toss it into this antioxidant rich salad for some added protein and flavor.
- Dinner: Chicken Mushroom Skillet: a great way to
Day 2
- Breakfast: Apple Cinnamon Smoothie: smoothies are a great quick and easy portable breakfast for busy mornings
- Lunch: Kale Protein Salad Bowl: this fiber and protein packed bowl will keep you satisfied through the afternoon slump.
- Dinner: Green Bean Casserole: this cleaned up version of a classic casserole is gluten free and actually nutritious
Day 3
- Breakfast: Chocolate Almond Smoothie: another take on a satisfying smoothie to start your day
- Lunch: Thai Turkey Larb Lettuce Wraps: flavorful wraps that are full of protein and veggies
- Dinner: Bacon Squash Soup: creamy soups are typically off limits as they are thickened with flour but this version is gluten free and tastes even better
Day 4
- Breakfast: Ginger Berry Smoothie: whip up a quick and satisfying smoothie so you can sip your breakfast on the go
- Lunch: Greek Marinated Chicken with Cucumber Olive Salad: this salad mixes up the typical flavors while still packing in the protein and veggies
- Dinner: Moroccan Lamb Meatballs with Cauliflower Rice: comforting and rich in both flavor and nutrition
Day 5
- Breakfast: Peppermint Mocha Smoothie: you might be surprised that this decadent smoothie is actually nutritious and gluten free
- Lunch: Salmon Cobb: omega-rich salmon is the perfect pairing to a light salad
- Dinner: Instant Pot Garlic Lemon Chicken:
Day 6
- Breakfast: Chocolate Hazelnut Warrior Donuts: they might sound decadent but they are a healthy gluten free treat
- Lunch: Classic Chicken Salad: this can be made ahead in a bigger batch for leftovers and served with grain free crackers or over lettuce.
- Dinner: Lasagna: a classic made healthy and gluten free, this also makes great leftovers!
Day 7
- Breakfast: Shakshuka: perfect comfort food for a chilly morning
- Lunch: Skillet Egg Roll in a Bowl: this fiber rich lunch comes together quickly
- Dinner: Beef Stuffed Bell Peppers: stuffed peppers are often filled with gluten but ours are safe and delicious

Going gluten free doesn’t have to be too difficult. Give yourself the time to learn and apply the fundamentals, and watch your health flourish. Need more? Sign up for our free Glutenology© Masterclass here.

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Is Whey Gluten Free?

Bobby Chandler — Wed, 23 Aug 2023 20:19:32 +0000

Whey is a product that is heavily marketed as a health food, particularly to support athletic performance and body composition. It is also promoted as a way to boost protein intake and combat nutritional deficiencies.

But is whey really safe to eat on a gluten free diet? Let’s take a look.

What is whey?

Whey is one of the two proteins found in cow’s milk. Whey makes up about 20% of the protein and is the liquid part of cow’s milk that separates during cheese production. Casein makes up the remaining 80% of protein in cow’s milk and is found in the solid curds that result as a byproduct of cheesemaking.

Whey is generally processed and dried and sold as a powder form known as whey protein that can be mixed into a liquid or soft food.

Whey Can Mimic Gluten

Pure whey does not contain any gluten. However, some research has shown that whey can mimic gluten and cause a similar immune reaction in the body. This means that if you have been following a gluten free diet and still are not feeling well, whey might be the cause.

In addition, whey protein can be problematic for other reasons:

Cross contamination: Whey protein powders or shakes ordered at smoothie bars or restaurants can be cross contaminated with gluten so it is important to be extremely careful and to read all product labels.
Gluten in disguise: Many whey protein powders contain various other ingredients. Some of these are derived from gluten. It is important to cross reference your ingredients with our comprehensive list of hidden gluten terms.
Dairy content: whey is derived from dairy, which can be problematic for some with celiac disease or gluten sensitivity for a number of reasons:

Lactose intolerance (an intolerance to the natural sugar in milk)
Dairy allergy (an allergy to all dairy)
Casein protein reaction (this protein in milk can mimic gluten)
Reaction to the beta casomorphin-7 (BCM-7) protein which has been linked to a number of digestive disturbances
Reaction to the microbial transglutaminase being used to treat the dairy (mimics gluten)

Is Whey good for you overall?

Many whey protein supplements contain other ingredients that are not healthy, including the following:

Processed sugars or sweeteners like sucralose and aspartame
Artificial flavors or natural flavors from unknown sources
Other additives that can be a detriment to health like xanthan gum and soluble corn fiber,
Inflammatory oils like sunflower oil and canola oil

Many people with a gluten intolerance, or any other digestive issues find that whey protein can be difficult to digest and can cause unpleasant side effects like gas, bloating, stomach cramps, and diarrhea. Those with a gluten intolerance or other digestive issues may be better off avoiding or limiting intake of whey protein. If you find yourself experiencing discomfort from consuming dairy, whether intentionally or accidentally, try a supplement like Dairy Shield to help your body process it.

Whey alternatives

If you are looking for ways to boost your protein intake without dairy, there are other sources of protein that are similarly convenient, without toxic ingredients, hidden gluten, or gluten mimickerst:

Hydrolyzed Beef Protein: Ultra Pure Protein
Pea Protein: Ultra Protein
Collagen Peptides: Ultra Collagen

Of course, as with any supplement, quality matters. Be sure to vet the supplier of all supplements to ensure that their sourcing, manufacturing, and testing are safe and free from gluten cross contamination.

The Bottom Line

Even though whey protein is naturally gluten free, it isn’t necessarily a good option for someone who is gluten intolerant. If you do choose to consume whey, be sure that it is from a trusted source.

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Can Gluten Cause Bone Loss?

Bobby Chandler — Tue, 22 Aug 2023 13:59:13 +0000

Can Gluten Cause Bone Loss?

Your bones are made up of mostly collagen and minerals, such as calcium. And the more you use them, the stronger they get. This is one of the many reasons why weight-bearing exercises are so important and become even more essential as we age.

Bone Metabolism

Your bones are constantly being worn down and built back up. More specifically, cells known as osteoclasts break down bone tissue by releasing minerals from your bones into your bloodstream. This process is known as bone resorption. And cells known as osteoblasts rebuild your bones, which makes them stronger.

Osteoporosis

The disease osteoporosis occurs when your bones degrade quicker than new bone is formed. Essentially, your bones become less dense due to a loss of minerals. As a result, your bones are more fragile and likely to break.

Bone fractures associated with osteoporosis are common, especially among older adults. In fact, it’s estimated that 50% of postmenopausal women will break a bone due to osteoporosis. And only 33% of those injured are able to return to a normal, independent life.

Aging is a commonly cited risk factor of osteoporosis. Other risk factors include:

Lack of physical activity
Excessive exercise
Being a woman
Smoking
Alcohol use
History of bone fracture(s)
Family history of osteoporosis
Frequent pregnancies
Nutrient deficiencies

Osteoporosis can also be caused by other abnormalities and diseases. For example, any condition that limits your mobility can lead to osteoporosis. Other associated conditions include:

Chronic kidney disease
Hyperthyroidism (overactive thyroid)
Cushing’s disease (pituitary tumor)
Anorexia
Malabsorption
Amenorrhea (missed periods)
Early menopause
Hypogonadism (testosterone deficiency in men)
Celiac disease

Certain medications can also contribute to bone loss, including corticosteroids, proton pump inhibitors for acid reflux, and thiazolines used to treat diabetes.

However, in this article, I’m going to discuss the ways in which gluten can contribute to bone loss. Because you’re not likely to learn much about it elsewhere. Plus, prevention is the best medicine when it comes to osteoporosis. In fact, you may not know you have osteoporosis until you break a bone.

Osteoporosis and Celiac Disease

Can gluten cause bone loss? Here is what we know about celiac and osteoporosis. Celiac disease (CD) contributes to the development of osteoporosis both directly and indirectly. Science even suggests that in some cases of CD, bone loss may be the only symptom.

Studies show that osteoporosis is more severe in those with CD and the severity of CD leads to more severe cases of bone loss. There are also studies that show CD increases your risk for bone fractures.

In addition, a gluten-free diet has been shown to significantly increase bone mass density in those with both CD and bone loss.

In this study, recently diagnosed CD patients with reduced bone mineral density (BMD) were put on a calcium-rich, gluten-free diet for one year. After treatment, the researchers found that BMD increased throughout the body, including the spine, neck, and hips, in most patients. They also reported that increases were most significant among women and younger patients.

Another study reported similar results, although gender and age didn’t come into play. However, what’s interesting about this study is that although only 57% of patients experienced improvements in the lining of their gut on a gluten-free diet after one year, those with low BMD still experienced a significant increase in BMD. Which provides more evidence that the effects of gluten go well beyond your gut.

Finally, this study found that 25% of participants with untreated celiac disease experienced at least one bone fracture compared to 8% among the general population. However, the fracture rate dropped to 7% for those with celiac disease when treated with a gluten-free diet.

Malabsorption and Nutrient Deficiencies

It is well-known that gluten causes gut damage and dysfunction, which causes malabsorption of important nutrients necessary for bone growth. Diarrhea, a common symptom of celiac disease, may also further lead to nutrient deficiencies.

When you think of nutrients important for healthy bones, calcium and vitamin D likely come to mind. Rightfully so. But there are many other nutrients involved in building bones that one with gluten sensitivity may be lacking. These include magnesium, potassium, vitamin B12, iron, vitamin C, zinc, selenium, boron, and vitamin K among others.

Hormonal Imbalances

Estrogen is a female sex hormone that regulates reproduction. But it also plays a significant role in bone health, such that a deficiency can hinder both bone resorption and formation.

Celiac disease in women is associated with several reproductive disorders caused by sex hormone imbalances. Possible contributing factors include inflammation and nutrient deficiencies triggered by gluten.

Women with CD also tend to start their periods later than average, miss periods, and experience menopause earlier, which are all risk factors for osteoporosis.

In this study, researchers found the implementation of a gluten-free diet at least 10 years before menopause in women with CD delayed menopause when compared to an untreated group of women with CD. Thus, a gluten-free diet may help reduce hormone-related risk factors for developing osteoporosis.

Inflammation and Autoimmunity

There’s a field of study known as osteoimmunology, which examines the relationship between your immune system and your bones. Because there’s evidence that they influence each other.

Celiac disease is an autoimmune condition. Essentially, your body deems gluten a threat. And when you eat it, your immune system shifts into high gear. It attacks the lining of your gut and causes local as well as systemic inflammation.

Science has found a link between chronic inflammation and bone health. Inflammatory compounds (a.k.a. cytokines) have been shown to influence the function of both osteoclasts (used for bone resorption) and osteoblasts (used for bone formation). Plus, chronic inflammation and poor bone metabolism accelerate the aging process, which is a risk factor for osteoporosis.

Celiac disease is also closely associated with many other autoimmune diseases. And antibodies against osteoprotegerin (a compound secreted by osteoblasts to prevent extreme bone resorption) have been found in patients with celiac disease. This suggests that osteoporosis in some cases may be an autoimmune condition where the immune system attacks osteoprotegerin, which causes accelerated bone loss.

Medications and Osteoporosis

I briefly mentioned medications above as potential contributors to bone loss. And it’s relevant to our discussion because most people with gluten sensitivity and celiac disease are prescribed nutrient depleting medications to treat their symptoms.

Steroid Medications

Corticosteroids are a common treatment used to help reduce inflammation. But this study found that 30 – 50% of patients prescribed corticosteroids experienced a bone fracture over the course of their treatment. Another study found that patients on prednisone lost an average of 27% of the bone density within their first year of treatment.

This may be because steroid medications can stimulate the activity of osteoclasts, which can cause excessive bone resorption. Plus, there’s evidence that they can also reduce the activity of osteoblasts, which prevents new bone from forming.

Steroid medications also reduce the amount of calcium your body can absorb and increase the amount of calcium your body excretes. Thus, this scenario can create a calcium deficiency and lead to bone loss. In addition, steroids interfere with the activation of vitamin D, which is necessary for the absorption and utilization of calcium.

There’s also some evidence that steroids may reduce your magnesium levels. And magnesium is used by osteoclasts and osteoblasts to build strong bones. Plus, a magnesium deficiency is associated with inflammation, which can ultimately affect the health of your bones.

Antacids

Antacids are frequently prescribed for heartburn, which reduces the production of stomach acid. However, stomach acid is necessary to help release minerals like calcium, magnesium, and iron from your food so they can be absorbed and utilized in your body.

Other Common Medications

Other frequently prescribed medications prescribed for diabetics and heart disease are also risky when it comes to bone-building nutrients. For example, blood sugar lowering medications may deplete your body of vitamin B12 and CoQ10. Blood pressure-lowering medications may lead to similar deficiencies as well as magnesium, potassium, and calcium. Plus, aspirin used to help thin the blood is linked to reductions in vitamin C, vitamin K, and folic acid.

Diet Quality

One last point I want to make is that a diet rich in gluten and grains is also usually high in starch and sugar. And when these two foods are eaten in excess, it can lead to weight gain, obesity, diabetes, and more. This is problematic because obesity may make it harder to exercise to build stronger bones. Plus, the medications I just mentioned above may be prescribed.

To Sum it Up

Can gluten cause bone loss? The simple answer is yes. If you’re diagnosed with osteoporosis, it’s imperative that you screen for celiac disease and gluten sensitivity. Because there is a link. And when found in combination, high dose vitamin D and calcium won’t solve the problem.

On the other hand, if you have celiac disease or gluten sensitivity, it’s important that you monitor your bone health. Because gluten may secretly be contributing to bone loss.

In either case, you’ll want to start a gluten-free, grain-free diet as soon as possible to help protect and rebuild your bones.

Don’t get caught in this viscous cycle.

Prefer to learn by video? Watch the breakdown here.

The post Can Gluten Cause Bone Loss? appeared first on Gluten Free Society.

Gluten Free Society

Are You Getting Enough Molybdenum?

Key Roles of Molybdenum

Xanthine Oxidase

Aldehyde Oxidase

Sulfite Oxidase

Mitochondrial Amidoxime Reducing Component

Molybdenum Deficiency and Gluten

Best Food Sources of Molybdenum

Can Gluten Cause Diarrhea?

What is gluten?

What is gluten sensitivity?

Symptoms of Gluten Exposure

Can gluten cause Diarrhea?

Gluten-induced nutritional deficiencies

Bacterial and fungal overgrowths

Resolution of diarrhea with a gluten free diet

Dangers of diarrhea

Managing gluten diarrhea

Incorporate nutrient-rich and gut-healing foods in the diet

Promote gut health through probiotics, prebiotics, and postbiotics

Explore natural remedies to reduce inflammation and support healing

Digestive Enzymes

Consider getting tested for nutritional deficiencies

Gluten free supplements

Diagnosing gluten sensitivity/intolerance

Conclusion

Is Celiac Disease Fatal?

What is celiac disease?

Side effects of celiac disease

But, is celiac disease fatal?

Complications of Untreated Celiac & NCGS

Gluten & Cardiovascular Disease

Gluten & Nutritional Deficiencies

Gluten and Cancer

Gluten and Autoimmune Diseases

Gluten and Bone Loss

Gluten and Neurological Disease

Gluten and Psychiatric Diseases

Gluten and Early Death

Effectively managing celiac disease & NCGS

Expect Positive Visual Changes From Gluten Elimination

To sum it all up

Gluten Intolerance Symptoms Checklist

The 11 Most Common Gluten Intolerance Symptoms

How does gluten cause all of these symptoms?

Testing for a Gluten Sensitivity

The bottom line

Can You Grow Out Of Celiac Disease?

What Is Celiac Disease?

Can Celiac Disease Go Away With Age?

Getting an Accurate Diagnosis

Conclusion

Should You Eat Gluten Before Celiac Blood Test?

How Celiac Testing Works

Should You Get Tested?

Should I Eat Gluten Before Celiac Blood Test?

How Much Gluten Should I Eat Before a Celiac Test?

Conclusion

Should You Reintroduce Gluten In Your Diet?

Do I Have to Be Gluten Free Forever?

Why Did I Feel So Much Better After Going Gluten Free?

Should You Reintroduce Gluten In Your Diet?

Celiac disease

Autoimmune conditions

Other conditions

How to Reintroduce Gluten In Your Diet

Conclusion

Gluten Free Diet Plan For Beginners

What is Gluten

The Purpose of a Gluten Free Diet

Foods You Can Have

Foods To Avoid

Grains

Condiments And Seasonings

Alcoholic Beverages

7 Day Gluten-Free Diet Plan for Beginners

Day 1

Day 2

Day 3