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.

So I wanted to address the relatively unknown ingredient, maltodextrin. What is it, is it gluten-free, and should you steer clear or consume it with confidence?

What is Maltodextrin?

Maltodextrin is a starchy white powder made from corn, rice, potato starch, tapioca, or wheat. It is typically used in foods as a filler (to increase the volume of a food), a preservative (to extend the shelf life of a food), or an emulsifier (to stabilize the texture of a food). It can also be used as a sweetener.

Maltodextrin may sound simple, but it actually requires quite a bit of processing to make it. First, the starch from the source plant is cooked. Next, acids or enzymes are added to further refine and break down the mixture. The result is a powder that is inexpensive for food manufacturers to make, has a neutral taste that can be included in a number of foods and beverages, and a consistency that improves the texture of a number of liquid and solid foods (sauces, dressings, powdered drinks, etc.). You might also find maltodextrin in personal care items like lotion.

Is Maltodextrin Safe To Eat on a Gluten-Free Diet?

So is maltodextrin safe to eat? Well, that depends. Does Maltodextrin have gluten? While many consider maltodextrin to be gluten-free, it can be sourced from gluten-containing sources like wheat, and grains that can mimic gluten, like corn and rice. Maltodextrin from these sources can still cause a reaction in those with celiac disease and non-celiac gluten sensitivity. Maltodextrin from gluten-free sources like potato and tapioca can be tolerated well by those with celiac disease and non-celiac gluten sensitivity.

What Are The Side Effects Of Maltodextrin?

But just because maltodextrin can be gluten-free necessarily doesn’t mean you want it to be a regular part of your diet. Gluten-free or not, maltodextrin is a highly processed food with a high glycemic index. In other words, your body sees maltodextrin as a refined carbohydrate. Consumption can spike your blood sugar, so those with diabetes or blood sugar management concerns should consume maltodextrin with caution.

In addition, research shows that maltodextrin can negatively impact gut health. For example, one study showed that maltodextrin could alter the composition of your gut bacteria in a way that makes you more susceptible to disease. It does this by suppressing the growth of the beneficial bacteria in your digestive system that support immune system function. The same study showed that maltodextrin can increase the growth of bad bacteria like E. coli in the gut. Overgrowths of bad bacteria are associated with autoimmune disorders like Crohn’s disease.

Another study acknowledges that maltodextrin impairs cellular antibacterial responses and suppresses intestinal antimicrobial defense mechanisms. The researchers postulate that maltodextrin contributes to intestinal inflammation which can lead to inflammatory bowel disease.

The Bottom Line

While maltodextrin from gluten-free sources can be safe for those with celiac and non-celiac gluten sensitivity to eat, there is a growing body of research that suggests that maltodextrin may have other adverse effects on health.

We don’t fully understand all of the potential health implications of maltodextrin consumption, and more research needs to be done. So until we know more definitively about the health implications of maltodextrin, I recommend including it in your diet on a limited basis.

The post Is Maltodextrin Gluten Free? appeared first on Gluten Free Society.

Intermittent fasting regimens have become increasingly popular in recent years. While many people seek weight loss benefits from fasting and find this approach easier to follow than traditional caloric restriction, the truth is, there are extensive benefits to fasting beyond weight loss. We’re taking a look at this long list of benefits, and what they might mean specifically for those with celiac disease and other gut-related disorders.

What is Fasting?

Intermittent fasting is a dietary strategy that manipulates the timing of food consumption in a pattern that typically trends toward longer breaks between meal times. By having longer breaks between meals, you are allowing the digestive system a prolonged period of time to rest and recover. There are several different types of fasting strategies that are described below.

9 Fasting Strategies

The 16/8 Method:

The 16/8 method involves restricting your daily eating window to approximately 8 hours and fasting daily for 16 hours. This is a relatively flexible method, as it can be implemented as simply as not eating after dinner and skipping breakfast. This method is also known as the Leangains protocol and was popularized by fitness expert Martin Berkhan. It does not require you to restrict calories beyond what you would eat in a typical 24 hour period.

The 20/4 Method:

Similar to the 16/8 method, but more time restricted, this fasting strategy consists of a 20 hour fast followed by a 4 hour window in which food is eaten. Like the 16/8 fast, the 20/4 fast is not a restriction of calories.

The 5:2 method:

The 5:2 diet involves eating a typically caloric intake five days of the week and restricting caloric intake to 500–600 for two days of the week. This approach is also called the Fast Diet and was popularized by British journalist Michael Mosley.

Liquid Diet Fasting:

A liquid fast involves eliminating the intake of any solid food and consuming only liquids, like broth, soups, and juices. The intent of a liquid fast is to reduce the digestive stress on the gut while still taking in a consistent level of calories and nutrients. A liquid fasts works well for people who struggle with indigestion, or those who experience severe gastrointestinal stress no matter what they eat. This method is typically not recommended for a prolonged period of time without medical supervision.

Eat Stop Eat:

Eat Stop Eat involves a 24-hour fast once or twice per week. This method was popularized by fitness expert Brad Pilon and has been quite popular for a few years. The timing is flexible as to when you start and stop (e.g., fasting from 7pm one day to 7pm the next day amounts to a full 24-hour fast) so long as you eat “responsibly” (i.e., stay within reasonable caloric and nutritional limits) during the 24 hour eating windows.

One Meal a Day (OMAD):

The OMAD diet is basically what it sounds like, eating only one meal each day within a one-hour window and then fast for the remaining 23 hours. OMAD benefits are generally centered around weight loss, as caloric restriction happens naturally with this method.

The Warrior Diet:

Similar to OMAD but less intense, The Warrior Diet involves eating small amounts of raw fruits and vegetables during the day and then one large meal at night, within a 4-hour eating window. Foods consumed during the evening meal are consistent with a Paleo approach to eating and are centered around whole, unprocessed foods. The Warrior Diet was popularized by fitness expert Ori Hofmekler.

Alternate Day Fasting:

This method consists of a “fast day” (75% energy restriction) alternating with a “feed day” (typical food consumption/eating to satiety). In alternate-day fasting, you fast about every other day. The research around benefits of this type of fasting is not as conclusive as other methods, and it can also be difficult and unsustainable for many people.

One-day and three day fasts:

Short-term water-only fasts can help reset your digestive system and may also promote autophagy, a process in which your body breaks down and recycles old, potentially dangerous parts of your cells. Note: it’s best to consult with a healthcare practitioner before you start a water fast, and if you’ve never tried it before, I recommend starting with a shorter fast first to work up to a full day fast.

9 Health Benefits of Fasting

Improved Insulin Resistance

Intermittent fasting has been shown to have significant benefits to insulin resistance and time-restricted eating has been shown to improve insulin sensitivity.

Improved Blood Sugar Levels

Studies have shown that intermittent fasting consistently leads to notable reductions in blood sugar levels. In fact, one human study showed that fasting blood sugar was reduced by 3–6% over the course of 8–12 weeks in people with prediabetes. Fasting insulin was reduced by 20–31%. These effects benefit all individuals, but have a particularly relevant role in preventing and managing type 2 diabetes.

Improved blood pressure and cardiovascular health

Fasting can reduce resting heart rate and blood pressure (both systolic and diastolic), leading to improved heart health. In addition, studies have shown fasting to decrease LDL and increase HDL levels and reduce oxidative stress in the cardiovascular system. It also minimizes the inflammatory process that contributes to atherosclerosis.

Increased metabolic rate

Research shows that short-term fasting can actually increase your metabolic rate and aid in weight loss efforts.

Decreased inflammation

Anti-inflammatory effects of fasting extend beyond the cardiovascular system. Research shows that intermittent fasting can reduce oxidative stress and inflammation throughout the body. As we know, inflammation is at the root of just about all disease, so the potential benefits of lowering inflammation are extensive.

Improved mood

Research related to fasting to benefit chronic pain patients has found fasting to be associated with an improved mood thanks to increased brain availability of serotonin, endogenous opioids, and endocannabinoids.

Improved gut health

Fasting can influence the microbiome in a number of ways. Research shows that changes in the gut microbiome resulting from fasting contributes to the diversity of gut microflora and represents a mechanism by which the gut microbiome can affect one’s metabolism. An extended fasting period can also lead to reduced gut permeability (leaky gut) systemic inflammation.

Activates the SIRT1 gene

Fasting has been shown to activate that SIRT1 gene which regulates metabolic pathways, cell survival and deterioration, and inflammation. It also acts in the pathogenesis of chronic conditions such as diabetes as well as pulmonary, neurodegenerative, and cardiovascular diseases, and has been reported to play a key role in the progression of tumors as tumor suppressor.

Activates Human Growth Hormone

Human growth hormone (or growth hormone) is an important hormone produced by the pituitary gland that plays a key role in growth, body composition, cell repair, and metabolism. It also boosts muscle growth, strength, and exercise performance while aiding recovery from injury and disease. Research shows that fasting can lead to significant increases in HGH levels.

Risks to Fasting

With such a long list of potential benefits to fasting, you might be wondering – is there any downside? Are there any risks to fasting or is there anyone who shouldn’t try fasting?

In general, fasting is quite safe for most people. However, I always recommend working with a qualified health professional when considering a significant change to managing your health, particularly if you are otherwise actively treating a specific health condition. It is worth noting that the following populations may want to avoid fasting:

• Pregnant or breastfeeding women: Pregnant and breastfeeding women have increased nutrient needs and require consistent caloric intake in order to support their growing babies.
• Diabetics: Those with type I or insulin-dependent diabetics as well as anyone who struggles with blood sugar regulation (e.g., hypo/hyperglycemics) may not respond well to fasting.
• Women with irregular menstrual cycles or trying to conceive: While some women may see hormone-balancing benefits from fasting, others may respond in the opposite way. Caloric restriction and time-restricted eating can influence hormones and contribute to irregular menstrual cycles and/or fertility concerns.

Can Fasting Help Celiac Recovery?

With a long list of benefits, including those related to gut health and gut lining integrity, a reasonable question to ask is whether fasting can aid in recovery from gluten-induced intestinal damage in those with celiac disease and in those with inflammatory bowel disease?

This is an area of emerging research, with a number of very recent studies providing promising evidence to inspire further research.

For example, one study in mice found that time-restricted fasting and intermittent energy restriction (but not alternate day fasting) reversed colitis pathological development by improving the gut barrier integrity and colon length. These fasting methods also reduced colitis-related anxiety-like and obsessive-compulsive disorder behavior and alleviated brain inflammation and oxidative stress. They also altered the gut microbiota composition, by decreasing colitis-related microbes such as Shigella and Escherichia Coli, and increasing anti-inflammatory-related microbes and improving the short chain fatty acid formation. While performed in mice, not humans, this study provides promise for further research that these fasting methods may suppress the inflammatory responses and oxidative stress in colon tissues, which could be partly explained by improving the gut microbiome compositions and leaky gut.

Another study in mice found that those fed a fasting-mimicking diet experienced improved markers of inflammatory bowel disease and gut inflammation. The researchers also observed that average colon length returned to normal, suggesting that fasting may contribute to tissue regeneration. Furthermore, the study found that the mice on a fasting-mimicking diet experienced enhanced growth of beneficial bacteria. Interestingly, the study took this finding a step further and tested whether these bacteria could be linked to improvement in bowel inflammation. The researchers performed fecal transplants into mice with inflamed bowels and found that mice receiving a transplant from the fasting-mimicking diet mice had reduced signs of inflammation compared to those receiving the transplant from mice on a regular diet.

Conclusion

The potential health benefits to fasting are extensive. There are a number of different approaches to fasting, and finding one that works for you will depend on your unique health status, your goals, and your preferences for when and how you prefer to eat. As always, reach out to a health practitioner who is familiar with the types and benefits of fasting for additional guidance.

The post 9 Health Benefits of Fasting For Celiacs appeared first on Gluten Free Society.

Antibiotics can be a controversial topic. While they can help tremendously for some specific infections in the body, they can also wreak havoc in the gut and beyond when overused or misused.

But how far can their damage go? Can they really increase the risk of developing gluten sensitivity and celiac disease? The short answer is yes, but it’s not that simple. To understand the relationship between the two, we first need to take a look at how antibiotics impact the gut and how this can lead to complications and allergies down the road.

How Antibiotics Impact the Gut

Antibiotics are designed to kill bacteria in the body. The problem is that they can’t distinguish between good and bad bacteria. This means that they can kill some of the good bacteria that we need in the gut, which can throw off the balance of bacteria and lead to dysbiosis, or an imbalance of good and bad bacteria.

As we discussed previously, this dysbiosis can also contribute to Candida overgrowth in the gut. When this happens, a protein produced by Candida can mimic gluten and cause a reaction in the body.

How gut dysbiosis can increase the risk for childhood allergies

So what sort of impact does gut dysbiosis have on the body as it relates to gluten? Well, it turns out that several studies have identified a connection.

A review of 206 studies around gut microbiota and celiac disease concluded that the induction of the intestinal immune system and gluten intolerance may be influenced by the relative abundance of certain microbiota. Specifically, the dysbiosis induced by antibiotics was characterized by an increase in the relative amounts of gram negative bacterial genera such as Bacteroides, Prevotella, and Escherichia, and reduced amounts of protective anti-inflammatory bacteria such as Bifidobacteria and Lactobacilli.

The analysis also concluded that antibiotic use in infancy and certain infant feeding practices may lead to alterations in the developing gut microbiota to influence the immune maturation process and predispose a child to celiac disease.

A meta-analysis of 19 observational studies showed that infection and antibiotic exposure in infancy was associated with an increased risk of celiac disease later in life. The study did not find any relationship between the type or timing of exposure or of the site of infection.

Another large-scale population-based study followed over 72,981 children over nine years. Ultimately, 581 children (0.8%) were diagnosed with celiac disease, and the study found that children with greater than ten infections before 18 months of age had a significantly higher risk of being diagnosed with celiac disease, as compared with children who had fewer than four infections.

In both of these studies, the positive correlation between infection and antibiotics and celiac disease may not indicate causation, but the relationship was strong enough in both cases to warrant further research. As many infants are treated for common concerns like ear infections and upper respiratory infections, it’s worth exploring how we might help them avoid a celiac diagnosis later in life.

The Case for Probiotics

So how can we help avoid a celiac diagnosis later in life? Well, just as antibiotics can throw off the balance of good and bad bacteria in the gut to promote dysbiosis and celiac disease, we can influence that balance by introducing more good bacteria into the gut.

How do we do that? Probiotics.

Comprehensive literature analysis has shown that the gut microbiota has a well-established role in gluten metabolism, modulating the immune response, regulating the permeability of the intestinal barrier, breaking down gluten proteins, and decreasing gastrointestinal discomfort. Therefore, probiotic supplementation is a promising potential treatment against the dysbiosis that may lead to celiac disease. However, human trials on the topic are still limited, and few conclusions can be made around specific strains that may be of particular benefit.

You might be wondering, if probiotic supplementation may help to prevent celiac disease, can it also assist in treating an existing diagnosis? While this has been studied and certain immune benefits were realized from probiotic supplementation in individuals with celiac, research concluded that a consistent gluten-free diet is the only therapeutic option. Probiotic supplementation can be viewed as a complementary option alongside a gluten-free diet in those with celiac disease.

It’s also important to note that research shows that probiotic deficiencies are common in those with celiac disease and gluten sensitivity. Studies have demonstrated that certain Lactobacillus and Bifidobacterial strains are consistently low in those diagnosed with celiac disease compared with non-celiac populations.

The Bottom Line

While antibiotics can contribute to dysbiosis in the gut, they are sometimes necessary to treat an infection that isn’t resolved and mediated by your own immune system. In other words, the connection between antibiotics and celiac disease is not intended to scare you away from taking an antibiotic should you need one. Instead, I hope to empower you with information so that you can approach the decision to take an antibiotic with intelligent discrimination. And if you do have to take an antibiotic, I hope you consider adding a high quality probiotic supplement for yourself or your children to your routine.

These are some of the great probiotic options offered through the gluten free society:

• Gluten Shield
• Biotic Force
• Biotic Defense
• Ultra Biotic Defense
• Biotic Defense Powder
• Biotic Defense with S. Boulardii

Watch Dr. Osborne speak live on this topic below:

The post Impact of Antibiotics on the Gut appeared first on Gluten Free Society.

Let’s talk about holiday eating for the gluten sensitive. Or rather, how to survive eating during the holidays if you are gluten sensitive. Because undoubtedly there will be friends and loved ones that won’t leave you be until you take a bite of what they’re serving. They’ll probably say things like “one bite isn’t going to kill you,” “come on, live a little,” or “it’s the holidays!”

Sound familiar?

Well, the problem is that most people eat processed junk. And that means the food they want to share with you is almost always junk. Junk filled with gluten, starch, sugar, artificial colors, flavors, and sweeteners, thickeners, emulsifiers, preservatives, and so on. Ingredients that so many of us react to.

Now, I understand that sharing food is considered in many cultures an act of love. But if we’re partaking in the sharing garbage, it becomes an act of self-destruction. And if the people around you aren’t aware of the importance of eating to nourish your body as opposed to poison it, then it can become a struggle, especially during the holidays.

So where do you draw the line? How do you navigate these tricky situations so that you don’t let holiday junk food get the best of you? So you can spend the holidays feeling your best as well as keep your immune system strong to defeat any viruses you may encounter.

Start Your New Year’s Resolutions Now

The unhealthy eating season starts with Thanksgiving (sometimes even Halloween). And it goes straight through until January. So if you’re really serious about improving your health and losing weight, START NOW. Don’t wait until January 1st. Why punish your body? Why risk gaining 10 pounds?

Plus, it may even make it harder for you to make changes. For example, after overindulging for a month, you probably won’t feel all that great. You may feel tired, bloated, and depressed. Not the ideal state to be embarking on a health journey.

Share Your Health Goals with Yo

ur Loved Ones

Now that you’ve committed to your health resolutions, SHARE them with the people you’ll be visiting. Have the difficult conversations upfront. Set their expectations. Tell them that it’s not because you don’t love the food they make. Rather it’s because certain foods make you sick. Explain the health challenges you’ve been facing. And how eating healthy makes you feel good–physically and emotionally.

Tell them you love them and love that they love their delicious food. But ask them to please respect your wishes. Ask them not to force food upon you. For your health.

These upfront conversations will help eliminate conflict on Christmas or any other day you plan to visit with family and friends. They’ll also give your loved ones time to process the information you’re sharing.

However, you can also make it clear that no one needs to cater to your needs. No need for any special accommodations. Because you’ll come prepared, which leads us to my next point…

Have a Plan for Eating Out or Be the Host

Now that everyone knows where you stand (because you expressed yourself), you must think about what you’re going to eat when you go to grandma’s house.

If you know there won’t be anything safe for you to eat, bring something with you. You could even offer to bring a nutrient-rich dish or two to share with everyone.

If you’ll be staying for an extended period of time, bring some staples to have on hand. Or plan to make a trip to the grocery store when you arrive.

You may also want to reconsider staying with friends and family members that aren’t supportive of your health goals. Instead, you could find a hotel room that has a kitchenette or rent a studio from sites like Airbnb. This way you’ll be able to prepare healthy meals and snacks in peace. So when you’re with your family, simply state that you’ve already eaten when snacks are offered. Because remember, the holidays aren’t just about eating. They’re also about spending quality time with loved ones. And that time can be spent talking, playing games, or even better, going on a nature walk.

Another option is to offer to host a gathering at your house, which will put you in charge of the food. But let your guests know they’re welcome to bring anything they wish and you’ll be happy to make room at the table.

Although, most holiday staples can be made grain-free and gluten-free. Even pumpkin pie. And they taste just as good as the original, if not better when they’re made with whole food ingredients from scratch.

It’s also worth noting that sugar and grain-based treats are abundant at school parties and other social events. This can be tough for kids with dietary restrictions. They may feel left out and isolated.

So I suggest planning for them to have something to enjoy as the rest of the class is indulging in the other junk. For example, make a delicious muffin with gluten free flour and sweeten it with honey or maple syrup.

Stay Strong

If you want your loved ones to take your health goals seriously, you must stay strong. Especially if you have gluten sensitivity, celiac disease, food allergies, or any other illness.

Unfortunately, in our current food environment, we can’t be gluten-free pacifists. Instead, we often find ourselves swimming upstream. That’s why we’re called gluten-free “warriors.”

So if you’re on a special diet, it’s important to stand your ground. Also, it’s essential to know precisely what’s in the food you’re eating. Your grandma might not know what gluten is. So either ask questions or just skip it if you’re not sure. Because you don’t want to spend the rest of your holidays in bed or worse, in the hospital.

Don’t Spread Yourself Thin

You don’t have to attend every holiday party or gathering you’re invited to. Don’t be afraid to say no. Because it’s important to create a healthy balance between spending time with friends and family versus taking time to care for yourself. Taking time to relax, exercise, sleep and prepare delicious food to nourish your body.

To Sum it Up

As the holidays are fast approaching, don’t wait until the new year to improve your health. Start now. Tell your loved ones where you stand. Plan ahead, stay strong, and don’t forget to carve out time for yourself. You deserve it!

Can you add to this list? Chime in below in the comments…

The post Gluten Sensitive – How to Survive Holiday Eating appeared first on Gluten Free Society.

What Causes Leaky Gut – Going Beyond Gluten

Autoimmunity, including celiac disease, is the modern plague of the industrialized world. Because leaky gut is a major trigger for this massive health crisis, it is important to ask the question…What causes leaky gut?

The lining of your small intestine is made up of a single layer of tightly packed cells. The cells are packed tightly together to prevent large particles of food, pathogens, and other potentially harmful substances from entering your bloodstream. Under normal circumstances, water and fully digested nutrients are all that can get through.

However, if the tight junctions between the cells lining your small intestine loosen up, all bets are off. Leaky gut (a.k.a. intestinal hyper-permeability) is what scientists call it. When large undigested food particles, toxins, pathogens, and other substances that you ingest “leak” into your bloodstream. And it’s problematic because your immune system sees these things as foreign invaders. It goes into overdrive and wages a microscopic war against them. The outcome is chronic inflammation.

So if the leak isn’t plugged, it can lead to dysfunction and disease throughout your body. In fact, leaky gut is believed to contribute to the development of autoimmune diseases, including celiac disease.

So the question is…what causes leaky gut? What causes the tight junctions between the cells that line your small intestine to loosen?

Well, there’s more than one answer. And the cause may be different among individuals. However, inflammation, gluten sensitivity, and gut bacteria imbalances are common factors. Keeping these in mind, let’s explore the various known causes of leaky gut in detail…

Food Allergies

Food allergies occur when the immune system reacts to a substance within a food, usually a type of protein, that isn’t inherently harmful under normal conditions. For example, peanuts aren’t poisonous to humans. However, for those with a peanut allergy, eating a peanut may be deadly. Because the immune system overreacts, which ultimately causes swelling and inflammation.

During an allergic food reaction, the immune system activates mast cells in the gut. And mast cells release histamine and other inflammatory compounds that cause allergy symptoms. For example, leukotrienes may be released that can cause your airways to constrict making it difficult to breathe. In your gut, inflammatory compounds released from mast cells (e.g., proteases and cytokines) weaken the integrity of your intestinal lining.

So it’s very clear that eating foods that you’re allergic to can cause a leaky gut. But a leaky gut can also increase the severity of your food allergies as well as cause your body to start reacting to more foods. Because more large food particles are able to enter your bloodstream and interact with your immune system.

Microbial Imbalances & Infections

Gut bacteria play an important role in helping to maintain the integrity of your intestinal lining. There’s evidence suggesting that beneficial bacteria lining your small intestine prevent pathogenic bacteria from colonizing and entering your bloodstream by competing for space and nutrients as well as releasing antimicrobial compounds.

Certain species of bacteria also ferment fiber that you eat to make short-chain fatty acids, which fuel intestinal cells and help maintain the integrity of your intestinal lining.

So if you have an imbalance in your gut where pathogenic bacteria outnumber beneficial bacteria, the lining of your small intestine may weaken and contribute to intestinal permeability.

Viral, bacterial, and parasitic gut imbalances also trigger your immune system, which ultimately causes inflammation. And as I mentioned above, gut inflammation can damage the cells that line your small intestine. This can cause gaps to form directly. But it can also cause other malfunctions that can contribute to leaky gut.

For example, intestinal cells called enterocytes also help prevent the overgrowth of pathogenic bacteria by releasing antimicrobial proteins. So if they stop functioning properly, an overgrowth of pathogenic bacteria is possible.

Prescription & Over The Counter Medications

Many prescription medications and even some over-the-counter drugs can cause intestinal distress and inflammation. Especially when taken long-term. Some commonly prescribed medications that can be problematic include:

• NSAIDs (nonsteroidal anti-inflammatory drugs)
• Birth control pills
• Antibiotics
• Immunosuppressants
• Corticosteroids
• Antacids

Unfortunately, these are the same drugs frequently used to treat inflammatory gut conditions. Thus, they can make matters worse if the root cause of inflammation isn’t determined and addressed.

It’s also worth noting that some medications can cause nutrient deficiencies, which can deprive your intestinal cells, alter your gut bacteria, inhibit your immune system, promote inflammation, and lead to dysfunction.

NSAIDs

Prostaglandins are fatty compounds that act like hormones. The effect they have depends on where they’re found. In some cases, prostaglandins can cause pain and inflammation. Thus, NSAIDs primarily work by inhibiting the release of prostaglandins.

However, prostaglandins are also responsible for secreting mucus that protects the lining of your digestive tract. Without this mucosal layer, stomach acid and other acidic substances can cause damage. This is why intestinal bleeding is a known side effect of long-term NSAID use.

NSAIDs are also metabolized in the liver, secreted into bile, and ultimately released into your small intestine. Once there, they’ve been shown to cause oxidative damage to the intestinal cells (a.k.a. enterocytes) that form the tight junctions of your intestinal lining and increase intestinal permeability.

In this observational study, researchers found a strong positive association between frequent aspirin use and the development of Crohn’s disease, an inflammatory bowel disease that can affect both your small and large intestine. In fact, those who took aspirin regularly were 6 times more likely to develop Crohn’s disease than those that didn’t use aspirin.

In addition, regular aspirin use has been associated with a decrease in vitamin C and iron levels.

Vitamin C is a potent antioxidant that protects cells from damage. Iron deficiency as well as excess iron in the gut due to poor absorption can lead to gut bacteria imbalances. And it’s worth noting that vitamin C helps boost the absorption of iron.

Birth Control Pills

Birth control pills aren’t just prescribed to help prevent pregnancy. In many cases, they’re used to help regulate menstruation and reduce PMS symptoms. While this approach may be effective in some cases, it doesn’t solve the underlying hormonal imbalance that’s causing the problem. And it can lead to more problems. Because estrogen has inflammatory effects, which have been shown to increase the risk of inflammatory bowel disease, especially Crohn’s disease.

Oral contraceptives have also been shown to decrease levels of the following nutrients:

• Vitamin B6
• Vitamin B12
• Folate
• Calcium
• Magnesium
• Vitamin C
• Vitamin E

Magnesium is a key player when it comes to immune regulation and inflammation. Plus, deficiencies have been shown to alter the composition of gut bacteria.

Like vitamin C, vitamin E is also a powerful antioxidant.

Antibiotics

Antibiotics are used to treat or prevent infections. However, we know that they alter the composition of your gut bacteria. And these changes can increase the presence of opportunistic bacteria that can cause harm.

Immunosuppressants

Mycophenolic acid (MPA) is a drug used to suppress one’s immune system after organ transplantation. The goal is to prevent the immune system from rejecting a new kidney or liver. But MPA is also used to treat autoimmune diseases, including Crohn’s disease.

Evidence suggests that MPA promotes inflammation in the gut and can cause diarrhea in transplant patients. In an attempt to determine why MPA caused diarrhea, researchers biopsied the colons of patients taking MPA. They found that 79% of the patients studied had colon tissue abnormalities consistent with those with Crohn’s disease, which included active inflammation.

Corticosteroids

Similar to NSAIDs, glucocorticosteroids are often used to reduce inflammation. However, they also reduce the secretion of protective mucus in the gastrointestinal tract. In addition, evidence suggests that they interfere with beneficial bacteria in the gut, which can also reduce the production of mucus as well as promote inflammation.

Corticosteroids can also increase your risk of deficiencies for the following nutrients:

• Calcium
• Chromium
• Vitamin D – important because it helps regulate the function of your gut bacteria as well as helps keep inflammation under control. Animal studies have also found that vitamin D helps regulate the expression of proteins associated with the tight junctions between intestinal cells.
• Magnesium
• Zinc
• Potassium
• Folate
• Vitamin A
• Vitamin C

Each of these nutrients are important for gut function, digestive function, immune function, and overall necessary for the body to be able to heal from leaky gut.

Antacids

Antacids are prescribed for chronic acid reflux (a.k.a. GERD). However, shutting down your body’s natural production of stomach acid for an extended period of time has serious consequences.

Stomach acid kills many pathogens before they have a chance to enter your bloodstream. So without it, infections may be more likely. And I’ve already discussed how infections can contribute to leaky gut.

Stomach acid is also necessary to release minerals from the foods you eat as well as successfully digest protein. So without it, mineral and protein deficiencies are possible, which can create many problems.

For example, glutamine is an amino acid (smallest unit of protein) that serves as a fuel source for the cells that line your digestive tract. It’s involved in the maintenance and repair of your gut lining to help maintain its integrity. Glutamine also protects your intestinal cells from damage and helps reduce gut inflammation. In this study, glutamine supplementation was shown to reduce intestinal permeability in burn victims that were under severe stress.

It’s also important to recognize that antacids can lead to numerous nutrient deficiencies, including:

• Vitamin B12
• Vitamin C
• Iron
• Calcium
• Magnesium
• Zinc

Zinc is essential to optimal gut health. It acts as an antioxidant. Plus, deficiencies have been associated with diarrhea and intestinal permeability in children with gastrointestinal diseases in developing countries.

Environmental Toxins

Our environment is filled with toxins at every turn. And many of them make their way into our digestive tract, such as:

• Pesticides
• Plastic chemicals
• Food additives
• Genetically modified foods
• Heavy metals (i.e., lead, mercury, arsenic)

In many cases, the stomach and the intestines are the first major organs that these toxins come in contact with. This is problematic because these toxins can act as free radicals and damage the intestinal cells they come in contact with. Some may also negatively affect your gut bacteria.

Pesticides

Pesticide use is wide-spread around the world. There’s residue on our food as well as in the air we breathe and the water we drink. We’ve been told that low dose exposures aren’t harmful, but that’s not what scientific evidence tells us.

In this study, researchers examined the effects of daily low dose (1 mg/day) exposure to the pesticide chlorpyrifos on cultured human gut bacteria. After 30 days of daily exposure, there was a slight increase in the total count of bacteria.

However, the composition of the bacteria changed for the worse. The population of beneficial bifidobacteria decreased. And the population of potentially harmful gram-negative bacteria increased.

Some species of bacteria moved from one location of the intestines to another. For example, a group known as the Bacteroides moved from the top portion of the colon to the end of the colon.

The diversity of bacteria also decreased. Plus, there was a decrease in the production of short-chain fatty acids.

Other studies (here and here) also reported that low dose exposure to chlorpyrifos altered the gut bacteria in animals, which then caused inflammation and increased gut permeability.

Because of these known effects and others, the use of chlorpyrifos has been limited in the United States. However, it’s still widely used in other parts of the world. And pesticides that have taken its place have shown similar effects. One in particular is glyphosate.

Glyphosate is the active ingredient in the commonly used herbicide Round-Up. It’s not only sprayed on crops to eliminate pests, but it’s also sprayed on wheat to speed up the drying process and increase yield.

There’s mounting evidence showing that glyphosate kills beneficial bacterial species and promotes the growth of pathogenic bacteria. But it’s also been shown to hinder digestion, which can be especially problematic when it comes to gluten.

Gluten is a protein that’s difficult to digest, whether you have a gluten sensitivity or not. But when combined with glyphosate, digesting it becomes even more difficult. Thus, large gluten proteins remain in the gut longer than normal, which can cause the immune system to react and your gut to become leaky. Thus, it’s been suggested that glyphosate could be a factor contributing to the rise in gluten sensitivity and celiac disease.

Plastic Chemicals

Most plastics are made from petroleum. And other chemicals are added to change the properties of the plastic. For example, BPA (bisphenol-A) is used to help harden plastics. But it’s also been found to negatively impact human health. Because it leaches into food and water when they’re stored in plastic.

For our purposes, BPA has the potential to create an overactive immune system via several mechanisms. And when this happens, your immune system may start reacting to food and other inherently non-harmful substances. Your immune system may also start reacting to proteins on your own cells (a.k.a. autoimmunity). These scenarios cause cellular damage and inflammation, which can lead to leaky gut.

Food Additives

Processed foods are packed with ingredients made in a lab. These ingredients have little to no resemblance to real food. And their purpose is to make products look good, smell good, taste good, feel good in your mouth, and last forever on the shelf. Because that’s how they keep you coming back for more.

However, because these ingredients aren’t real food, your body has a hard time processing them. They are foreign chemicals your body must detox. When consumed infrequently in small doses, a healthy detoxification system is able to keep up. However, these days we’re constantly bombarded with chemicals that our bodies must contend with.

Emulsifiers are a category of food additives used to help stabilize products made with a combination of fats and water-based ingredients. They help keep the two from separating as well as improve the texture.

There’s a wide range of emulsifying chemicals in use. Within the food industry, they’re commonly referred to as “surfactants.” And studies have shown they’re directly capable of weakening the layer of mucus that protects the lining of your intestines as well as loosening the tight junctions between your intestinal cells.

There’s also evidence that surfactant-based food additives can cause gut bacteria imbalances. For example, when surfactant-based emulsifiers were given to mice in this study, populations of mucus degrading bacteria grew and led to the development of inflammatory bowel disease.

In this ex vivo (human tissue studied in an external environment) study, emulsifiers caused the growth of pro-inflammatory gut bacteria, which led to intestinal inflammation.

Maltodextrin is another commonly used food additive. It’s made from corn, rice, potato, or wheat starch. And it’s generally used as a thickener. But like emulsifiers, it doesn’t have a good rap sheet when it comes to your gut.

In piglets, it’s been shown to induce necrotizing enterocolitis, which causes bacterial infections and extreme intestinal inflammation.

In this study, mice given maltodextrin experienced changes to their gut bacteria that inhibited them from being able to fight off Salmonella infections.

Another mouse study concluded that maltodextrin decreased the production of protective intestinal mucus, triggered intestinal inflammation, and increased the risk of colitis.

Artificial sweeteners may seem like a miracle, but they can cause harm in numerous ways. When it comes to your gut, studies have shown they can alter the composition of your gut bacteria for the worse as well as promote intestinal inflammation.

For example, this mouse study found that Splenda increased the population of potentially pathogenic gram-negative bacteria, which includes E. Coli, Salmonella, and Helicobacter.

Titanium dioxide is a commonly used white food coloring that may also negatively affect your gut. In this study, researchers looked at the effects of titanium dioxide on mice and human cultured cells from individuals with colitis. They reported that titanium dioxide caused the release of inflammatory compounds in the intestines, which aggravated their condition and increased intestinal permeability.

Meat glue (a.k.a. microbial transglutaminase) is secretly used by food manufacturers to “glue” smaller scraps of meat into one larger chunk. It’s also added to dairy products, such as yogurt and ice cream, to improve their texture. So it helps increase profit. But it may also be destroying the lining of your intestines.

Meat glue alters the physical structure of protein. So when you eat proteins treated with meat glue, they become more difficult to digest. Your body is also less likely to recognize them. So your immune system is more likely to react, which can lead to inflammation and leaky gut.

In fact, evidence suggests the combination of meat glue and gluten proteins may be another factor contributing to the rise of celiac disease, which is closely associated with leaky gut. Essentially, it may increase the likelihood of your immune system reacting to gluten proteins.

Nanoparticles aren’t added to food. They’re used in food packaging as an antimicrobial agent. But like plastic chemicals, they can leach into our food and water.

Animal studies have shown that nanoparticles can cause damage to intestinal cells, intestinal inflammation, and gut bacteria imbalances.

This isn’t an exhaustive list of all the food additives linked to leaky gut. But I hope it’s clear that these lab-made ingredients may have benefits when it comes to taste, texture, and shelf-life. But we can’t ignore the potential dangers. Food additives are one of the many reasons I don’t recommend eating processed foods.

Genetically Modified Foods (GMOs)

Genetically modified foods are crops that have been altered genetically to have specific traits. For example, bacterial genes may be added to certain crops that cause the crops to produce proteins that kill insects.

This may sound like a good thing. But studying the health effects of genetically modified foods in humans is difficult to do. Therefore, we don’t fully understand the potential for harm. However, research suggests there may be unintended consequences.

For example, modifying a crop’s DNA may cause the plant to produce “unnatural” compounds. It’s possible that your immune system views these new compounds as toxins or allergens.

In fact, our food supply is flooded with genetically modified corn and soy. They’re widely used in processed food. Plus, many food additives are made from genetically modified corn, including maltodextrin and high fructose corn syrup. Thus, our exposure is high. And it’s interesting that corn and soy are also two of the most allergenic foods.

Plants may also produce more or less of a specific natural compound. And consuming them in abnormally high or low concentrations may create a problem.

In addition, maybe you’ve heard of “Round-up Ready” crops? Essentially, they’re crops genetically modified to withstand heavy applications of the herbicide glyphosate. And I’ve already discussed how glyphosate can cause leaky gut.

Heavy Metals

Like many of the toxins discussed above, heavy metals have been shown to disrupt the balance of gut bacteria in animal studies.

Again, we’re not talking about high doses of heavy metals. In this study, mice were given a low dose of cadmium. Similar to “acceptable” levels found in drinking water. They found their gut bacteria were negatively impacted, which caused intestinal permeability. As a result, higher levels of cadmium were found in the livers of the mice, which then caused liver damage.

Aggressive Exercise

I think all experts would agree that exercise is a good thing. But just like everything else, overdoing may be harmful. In fact, this systematic review found that as the duration and intensity of exercise increased, so did the potential for intestinal injury and leaky gut. Especially among those with existing gut conditions.

The condition is referred to as “exercise‐induced gastrointestinal syndrome.” And there are two proposed pathways.

The first pathway involves stress. Physical activity activates your body’s stress response. For short stints, this is a good thing. But exercising at high intensities for an extended period of time keeps your body in the fight or flight mode longer than desired. Stress hormones cause your food to move more slowly through your digestive tract, which can cause digestive distress (e.g., bloating and gas). Exercise-induced stress can also prevent food from being fully digested and absorbed. So food particles may sit for too long and ultimately cause cellular damage and lead to intestinal permeability.

The second pathway involves blood flow. More specifically, aggressive exercise can reduce the amount of oxygen delivered to intestinal cells, which can cause cellular damage and dysfunction.

Stress

Excessive exercise is one form of stress. But there are many other types of stress we’re faced with. Unfortunately, many people today experience chronic stress. Whether it be physical stress (e.g., disease, trauma, or injury), psychological stress, or both.

Studies have shown trauma from surgery or serious injuries can induce intestinal permeability. And it’s well known that the stress endured by lab animals during transport impairs the function of their intestinal barrier.

In this study, rats had 1 hour daily sessions where they were surrounded on all sides by water for 5 days. This situation causes a mild degree of stress. Researchers believe it best mimics the level of everyday stress in humans (as opposed to acute stress).

The rats lost weight. Their food intake went down. And intestinal permeability increased. The researchers suggest mast cells had something to do with it. Essentially, stress can activate mast cells in your gut. And remember that mast cells release inflammatory compounds that can weaken the integrity of your intestinal lining.

Studies have also found that stress can alter your gut bacteria. This study found stress in rats caused bacteria to stick to the mucus layer of their intestines, which can lead to an infection. And this study showed that when infant monkeys were separated from their mothers, their population of beneficial Lactobacillus gut bacteria decreased and their susceptibility to gut infections increased.

Potatoes (What?!?)

I already know what you are thinking…”No way I am giving up potatoes!”

Animal studies have found that compounds (a.k.a. glycoalkaloids) in potatoes can make intestinal cell membranes permeable to undesired substances, which can lead to leaky gut.

Interestingly, these glycoalkaloids are concentrated when potatoes are fried. Researchers suggest this may be why the prevalence of inflammatory bowel disease is highest in countries that consume the largest quantities of fried potatoes.

As a nightshade, potatoes are commonly removed from the diet of those with autoimmune diseases lending toward great success and improvements – especially in autoimmune arthritis.

Gluten – The Mother of Leaky Gut

This conversation wouldn’t be complete without discussing gluten. For gluten-sensitive individuals, gluten causes leaky gut in the following ways.

1. When intestinal cells interact with gluten proteins, the cells produce and secrete a protein called zonulin. And zonulin is directly responsible for regulating the tight junctions between your intestinal cells. So as zonulin production increases, the tight junctions between your intestinal cells loosen and cause leaky gut. In this study, researchers found that a gluten-free diet significantly reduced zonulin levels as well as anti-gluten antibodies in those with non-celiac gluten sensitivity. Zonulin levels also coordinated with levels of autoimmune antibodies used to diagnose celiac disease. And the researchers found evidence of genetic factors that influence how well zonulin levels respond to a gluten-free diet.
2. When you eat gluten, your immune system is triggered. Mast cells in your gut are activated. And these things lead to inflammation and cellular damage.The immune reaction and resulting damage that occurs in response to gluten is a form of physical stress.
3. Since gluten causes intestinal damage and inflammation, it negatively impacts your ability to digest food and absorb nutrients. But the damage isn’t limited to your intestines. Organs responsible for producing your digestive juices may also be affected, which can further hinder digestion. So food sits for too long in your digestive tract causing distress and triggering your immune system. Nutrient deficiencies also occur, which cause physical stress. Plus, a wide range of nutrients is needed to maintain a healthy gut.
4. The destruction caused by gluten can lead to gut bacteria imbalances, which can trigger inflammation and microbial imbalance. Plus, medications used to treat symptoms associated with gluten sensitivity can alter the composition of your gut bacteria as previously discussed.
5. Gluten-rich foods are often highly processed, nutrient-deficient, and packed with pesticides, plastic chemicals, and food additives. They’re also high in starch and sugar, which can contribute to gut bacterial imbalances and yeast overgrowth.

The diagram below simply summarizes the most common causes of leaky gut. Make sure you share it with loved ones – especially if they are suffering with autoimmune disease.

What Causes Leaky Gut?

Leaky gut is on the rise. And we know, in most cases, it’s caused by the food you eat, the lifestyle you lead, and the chemicals in our environment. Because it is a trigger for the development of autoimmune disease, and because autoimmunity is the leading cause of death in females under 65, it is vital to understand what you can do to take control of your health.

The good news is you have the power to prevent it or tighten the gaps if you suspect your gut is leaking. Eating a diet rich in whole foods, reducing stress, and ditching chemicals, gluten, and grains is a great place to start.

DId you overcome leaky gut? Leave your comments below…

The post What Causes Leaky Gut – Going Beyond Gluten appeared first on Gluten Free Society.

Can gluten cause gut inflammation? It is well known that gluten causes celiac disease – an inflammatory condition of the small intestine. What is less well known, and often times completely ignored, is the connection between gluten and inflammation of other areas of the GI tract. Keep in mind that the GI tract is made up of the entire tube running from your mouth to your anus. Gluten induced inflammation has been medically researched and documented in the mouth, esophagus, stomach, small intestine, and large intestine. In other words, gluten can damage any area along the GI tract.

Inflammatory bowel disease (IBD) is a broad term used to describe a variety of conditions that cause chronic 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. For example, celiac disease causes chronic gut inflammation. Others conditions include:

• Mouth Ulcers – AKA canker sores or aphthous ulcers
• GERD (chronic acid reflux)
• Esophagitis
• Diverticulitis
• Hemorrhoids

There’s no shortage of scientific evidence linking IBD to gluten. A recent systematic review and meta-analysis examined the results from 65 studies discussing the relationship between celiac disease and IBD (Crohn’s and UC specifically). It was determined that those with celiac disease are 9 times more likely to develop IBD than healthy controls. Suggesting that gluten-induced celiac disease may contribute to the development of IBD.

The meta-analysis also reported that those with IBD were almost 4 times more likely to develop celiac disease than healthy controls.

So the connection between celiac and IBD is strong. Strong enough that IBD patients should be screened for gluten sensitivity and vice versa. But unfortunately, this isn’t a popular idea in mainstream medicine.

Many doctors aren’t screening for gluten sensitivity. And only if “textbook” celiac disease is diagnosed do doctors recommend a gluten-free diet. In some cases, no diet changes are recommended at all. Instead, most IBD patients are given prescription medications that only mask symptoms and provide temporary relief.

So in this article, I’ll be discussing how gluten can trigger various inflammatory bowel diseases beyond celiac disease to highlight why a gluten-free diet should be considered more often. It might not solve every case, but I’ve witnessed it solve many.

How Gluten Contributes to Inflammatory Bowel Disease

Before I discuss specific conditions, I want to point out the key pathways in which gluten induces IBD.

Inflammation

As I mentioned above, gluten causes inflammation when consumed by individuals with gluten-sensitive genes. This sets off a cascade of events in the body, which include:

• Creating an overactive immune system
• Releasing inflammatory compounds that travel throughout the body
• Disrupting the balance of beneficial versus pathogenic gut bacteria
• Triggering your body’s stress response

As a result, all of the things outlined above can set the stage for autoimmune and inflammatory diseases throughout your body, including in your digestive tract.

Nutrient Deficiencies

Another way gluten contributes to IBD is through nutrient deficiencies. Gluten damages the lining of your intestines, which compromises digestion and nutrient absorption. Diarrhea is often a symptom of gluten sensitivity, which further prevents nutrients from being absorbed. Plus, most medications prescribed for IBD deplete your body of nutrients. And these nutrients play many critical roles within your digestive tract, which include fighting against inflammation as well as protecting and fueling the cells that line your intestines.

It’s worth noting that IBD further exacerbates your nutritional status. In fact, about 50% of people with IBD have nutrient deficiencies. Plus, medications used to treat IBD can cause nutrient deficits and make it more difficult to heal.

A few of the nutrients of concern and their connection to gut health are discussed below to give you a sense of how gluten-induced deficiencies can contribute to IBD.

• Zinc is a mineral that has hundreds of functions in the body. It’s a core component of many enzymes. It acts as an antioxidant to protect cells from free radical damage. And it’s involved in protein synthesis and immune function.

So zinc deficiency is linked to poor immune health. It’s also been associated with diarrhea and intestinal permeability in children with gastrointestinal diseases in developing countries.

• Vitamin A helps maintain the integrity of your intestinal cells as well as supports your immune system. Thus, vitamin A deficiency has also been strongly associated with diarrhea and intestinal permeability among children in developing countries.
• Vitamin D is essential for optimal immune health. It’s been shown to regulate the function of your gut bacteria as well as fight against inflammation. And this helps explain why vitamin D deficiency is associated with IBD.
• Magnesium is also a key player when it comes to immune regulation and inflammation. Plus, deficiencies have been shown to alter the composition of gut bacteria.
• Iron deficiency as well as excess iron in the gut due to malabsorption can lead to gut bacteria imbalances.
• Selenium has been shown to help regulate the inflammatory pathways involved in the progression of IBD. This suggests that a selenium deficiency could contribute to the development of disease.
• Glutamine is an amino acid that serves as a fuel source for the cells that line your digestive tract. It’s involved in the maintenance and repair of your gut lining to help maintain its integrity. Glutamine also protects your intestinal cells from damage and helps reduce gut inflammation. This explains why 30% of the glutamine your body makes or ingests is used by your intestines.

While your body can make glutamine from other amino acids, some people may not make enough due to poor health. For example, gluten-induced gut inflammation increases your body’s need for glutamine. This leads to what is referred to as conditional essentiality, and L-glutamine supplementation is often times necessary. Faulty digestion and malabsorption may also lead to a glutamine deficiency.

In addition, gluten-rich diets are filled with cereal for breakfast, sandwiches for lunch, and pasta for dinner. And these foods aren’t good sources of glutamine.

Additional nutrients of concern include vitamins B12 and K, folate, and calcium.

Gut Bacteria Imbalances

Foods with gluten are also high in calories and processed carbohydrates. Eating a diet rich in processed carbs leaves less room for more nutrient-rich foods. Weight gain and obesity are common manifestations of consuming processed gluten free foods.

These consequences can also cause gut bacteria imbalances that can trigger inflammation as well as reduce the microbial production of short-chain fatty acids, which feed the cells of your colon and help reduce gut inflammation.

For example, research has found that IBD patients have less bacterial diversity than controls as well as a smaller population of Bacteroides and Firmicutes, which are responsible for producing the short-chain fatty acid 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.

Effects of Glyphosate

Glyphosate, an herbicide heavily used on many grains including wheat and corn, has been associated with a possible increase in the incidence celiac disease (see diagram). And though correlation does not signify causation, this relationship should definitely be investigated further. I interviewed Dr. Stephanie Seneff on the potential side effects of this herbicide. You can listen to it here.

There’s also evidence that glyphosate, causes gut bacteria imbalances. It also binds to minerals (e.g., iron) and amino acids, which prevents them from getting absorbed and leads to nutrient deficiencies that can contribute to IBD.

In addition, research tells us that glyphosate significantly reduces the amount of manganese that plants absorb from the soil. Thus, eating a diet rich in processed foods is deficient in manganese. And this presents a problem because manganese is used by certain gut bacteria for a wide range of functions, which includes fighting against inflammation in the gut as well as cellular damage from free radicals.

Glyphosate may also be associated with a condition known as cholestasis, which reduces or restricts your body’s flow of bile, a condition common among patients with IBD.

Most recently, glyphosate has been linked to non-Hodgkin’s lymphoma, and cancer that can impact the digestive tract. The producer of glyphosate, Bayer, has been ordered to pay out 10 billion in damages over this connection.

Non Gluten “Gut Bombs” to Be Wary Of

Aside from gluten (and glyphosate), other herbicides/pesticides, processed foods and additives, and many medications can also contribute to a fundamental break down in gut function. Because most gluten free food options are highly processed, are not organic (contain herbicide and pesticide residue), and lead to gut damage that traditional doctors will typically try to medicate. It is best to try avoiding these items if you want to have optimal GI function.

Crohn’s Disease and Ulcerative Colitis

Crohn’s disease can impact any region of the digestive tract. But in most cases, the inflammation occurs within the small and large intestine.

Patients typically experience “flare-ups” followed by periods of remission. Some symptoms include:

• Abdominal pain
• Diarrhea (sometimes with blood in stool)
• Weight loss
• Anemia
• Gas and bloating

If untreated, the cycles of inflammation and scarring of intestinal tissue can ultimately obstruct the bowels as well as cause other severe complications.

Ulcerative colitis is the most common inflammatory bowel disease also characterized by “flare-ups” and periods of remission.

Unlike Crohn’s disease, UC specifically attacks the colon. The main symptom is bloody diarrhea, which can be accompanied by:

• Fatigue
• Weakness
• Weight loss
• Bowel urgency
• Abdominal pain
• Fever

The damage that occurs to the lining of the colon can cause waste and pathogens in the colon to be absorbed into the body and trigger an immune response, which causes more inflammation.

Contributing Factors to Crohn’s Disease and Ulcerative Colitis

Like celiac disease, Crohn’s and UC are caused by a dysfunctional immune system. Under normal conditions, your immune system attacks foreign invaders to protect your body from harm. But things go awry when your immune system starts attacking more than just bacteria and viruses.

For example, with celiac disease, your immune system misinterprets gluten. It sees it as a threat. So it attacks. And when it does, it causes inflammation in your gut and beyond.

So what causes the immune system to overreact when it comes to Crohn’s disease and UC? Like celiac, there’s usually a genetic component. But there’s also an environmental trigger. And gluten-induced inflammation, nutrient deficiencies, and gut bacterial imbalances are all possibilities.

What’s interesting is that Crohn’s disease and UC are more common in modern Western societies as well as in urban cities as opposed to rural areas. Possibly because people living in these regions are exposed to more environmental toxins and eat more heavily processed foods (that often contain gluten). They also adopt busy, stressful lifestyles with little time for exercise and relaxation.

In fact, studies have revealed that patients with Crohn’s disease eat more processed foods than those without. And evidence suggests doing so increases your risk of developing Crohn’s disease.

In this study, mice developed colitis within 2 days of being fed a high-sugar diet when compared to controls given a balanced diet. Plus, the mice had elevated levels of inflammatory markers, increased gut permeability, and decreased gut bacteria diversity.

This study found that 23% of Crohn’s disease patients and 27% of UC patients also experienced gluten sensitivity. In addition, consuming gluten was associated with recent flare-ups among the patients studied.

In this case study, a 28-year-old man was admitted to the hospital for a severe flare-up of UC. He was experiencing bloody diarrhea despite strict adherence to his prescribed drug protocol, which included a topical anti-inflammatory and an immune suppressant. A thorough examination revealed severe damage in his colon. Based on blood tests and a small intestine biopsy, celiac disease was ruled out. However, before moving toward more aggressive medical treatments, the young man decided to try a gluten-free diet. Within 6 weeks, he no longer had bloody diarrhea. Within 12 weeks, he was in full remission. When he started eating gluten again, his symptoms returned within 12 weeks. But he was able to induce remission with a gluten-free diet a second time.

While this is just one case, it’s a very interesting one to consider. Because this gentleman was on prescription medications for 4 years to manage his condition. And this is problematic for several reasons.

First, these drugs can cause nutrient deficiencies.

Second, suppressing your immune system for an extended period of time can lead to other serious problems.

And third, this case shows that these drugs were only masking his symptoms. They weren’t addressing the underlying source of inflammation. And in his case, it appears as if gluten was a contributing factor. Even in the absence of a classic celiac disease diagnosis.

Because gluten sensitivity symptoms are broad and diverse, non-steroid anti-inflammatory medications (NSAID) are often prescribed. And NSAIDS are associated with IBD.

This study found that about 40% of patients with IBD took NSAIDS regularly. It was also reported that taking NSAIDS more than 5 times a month increased the risk of a flare-up. Interestingly, acetaminophen (tylenol) use was also linked to active cases of IBD.

NSAIDS may help reduce inflammation, but they do so by blocking the production of prostaglandins. And prostaglandins stimulate the production of mucus in the digestive tract, which helps protect the lining from damage. This is why intestinal bleeding is a known side effect of long-term NSAID use.

Gastroesophageal Reflux Disease (GERD)

Gerd is most commonly described as persistent acid reflux. It’s diagnosed when acid and undigested food comes up from your stomach into your esophagus on a regular basis. And when this happens, it causes a burning sensation. Over time, the acid can damage the lining of your esophagus, which causes inflammation.

Many people believe GERD is caused by the production of too much stomach acid. But in most cases, it’s the opposite. Instead, it occurs because your food is not getting digested properly. So it ends up sitting in your stomach and eventually travels up your food pipe. This may happen because you lack stomach acid. Gluten-induced digestive dysfunction may also be a contributing factor.

In this study, 12% of celiac patients were also diagnosed with peptic disease, which includes GERD, heartburn, and stomach ulcers. And 79% with this group tested negative for H. pylori, a bacteria known for contributing to peptic diseases.

This is important information because when patients present with symptoms of peptic disease, doctors most often only test for H. pylori infections. But this study suggests that patients should also be screened for gluten sensitivity, especially if an H. pylori test is negative.

In this study, 30% of patients with celiac disease had moderate to severe GERD symptoms as compared to 5.7% of healthy controls. When the celiac patients with GERD were put on a gluten-free diet, their symptoms subsided within 3 months. A majority of the patients remained symptoms free over the course of 4 years without the need for proton pump inhibitor medications.

Another study found that a gluten-free diet significantly reduced the relapse rate of GERD among patients with celiac diease when compared to non-celiac patients (25% versus 71% respectively). Thus, the researchers concluded that celiac disease could be a risk factor for developing GERD.

It’s also worth noting that common medications prescribed for GERD have serious risks, especially when taken long term. For example, if you shut down stomach acid production, it makes it harder for your body to digest food. Antacids can also cause nutrient deficiencies, including calcium, vitamin B12, folate, iron, and zinc.

Esophagitis (Inflamed Esophagus)

Esophagitis is characterized by inflammation of the esophagus. It causes pain and difficulty swallowing. It can also cause food to get stuck in your esophagus.

The inflammation can be caused by an infection or acid reflux. And I just explained how reflux can be triggered by gluten.

In addition, this study found damage to the lining of the esophagus among celiac patients with and without reflux symptoms was more prevalent when compared to those without celiac disease. Also, the damage was repaired after the implementation of a gluten-free diet. This suggests that gluten-induced celiac disease can cause damage to other parts of the digestive tract, including the esophagus.

Eosinophilic esophagitis (EE) is also a condition that causes inflammation in the esophagus. However, it’s caused by a build-up of white blood cells typically due to an allergic reaction to a food or other environmental allergens. Thus, like gluten sensitivity, it’s an immune-related disease.

The prevalence of EE is higher (~10%) among those with celiac disease than the general population. Thus, researchers suggest that celiac patients should also be regularly screened for EE to prevent complications.

Interestingly, a study of children with both celiac disease and EE found that a gluten-free diet was just as effective as treatment with proton pump inhibitors or steroid medications. And this study reported similar results.

This study examined adults with EE and found the percentage of those with celiac disease to be higher than reported in the general population (8% versus 1%). And fifty percent of patients with both EE and CD successfully treated EE with a gluten-free diet. So in some cases, it may be that gluten or wheat acts as an allergen.

Diverticulitis

When regions of your digestive tract are damaged, the tissue can bulge out and form pockets known as diverticula. Diverticulitis occurs when the diverticula become inflamed and/or infected. It’s one of the most common gastrointestinal disorders in the Western world.

Diverticulitis is usually accompanied by pain, constipation, diarrhea, and bloating. Bloody stool is also a possible symptom.

So what causes the diverticula to form in the first place? Could it be gluten-induced gut inflammation that weakens the integrity of the digestive tract? Well, research has linked chronic gut inflammation with diverticulitis.

In this case study, a woman reported to the ER with abdominal pain, vomiting, and nausea. During the course of her visit, her pain increased as well as her white blood cell count, indicating a possible infection. She underwent emergency surgery. And the doctors found diverticula on her small intestine that had ruptured. So they removed the affected portion of her small intestine.

Twenty days later, the woman complained of abdominal pain, gas, and frequent diarrhea. Based on a biopsy and the presence of anti-gluten antibodies, she was then diagnosed with celiac disease. After two months on a gluten-free diet, her symptoms went away. And her vitamin B12 levels returned to normal.

The doctors suspect this patient had a silent case of celiac disease that was triggered by the surgery. And suggest that patients should be tested for celiac disease before undergoing gastrointestinal surgery to prevent complications. Nevertheless, it’s clear that this woman had a concurrent case of both diverticulitis and celiac disease.

In this case study, a young boy with abdominal pain and weight loss was also diagnosed with both diverticula on the small intestine and celiac disease. Due to a long history of malabsorption, the doctor suggested that celiac disease preceded the diverticula. And an improvement in symptoms was reported after a gluten-free diet was started.

Another potential cause of diverticulitis may be gluten-induced gut bacteria imbalances that can slow down your bowels, which can then causes waste to build-up in the diverticula and become inflamed.

Low fiber diets have long been associated with diverticulitis. The theory states that they can cause constipation and a build-up of waste in your colon as well as gut bacteria imbalances. Thus, high fiber diets with lots of whole grains are often prescribed to manage the disease and prevent flare-ups.

However, a more recent study found that high fiber diets may not be beneficial for those with diverticulitis, especially when the fiber comes from grains.

Hemorrhoids

Hemorrhoids are swollen veins around your anus and in your rectum. They can be itchy and painful. They can also make bowel movements difficult.

Hemorrhoids occur due to increased pressure in your rectum, which can be from straining during a bowel movement as well as chronic constipation or diarrhea. And for those with gluten sensitivity, these bowel irregularities are a common symptom that could contribute to the formation of hemorrhoids.

Can Gluten Cause Gut Inflammation?

Yes. Directly and indirectly.

The key pathways are inflammation, nutrient deficiencies, and gut bacteria imbalances. Beyond gluten, the chemical pesticide, glyphosate, commonly applied to gluten containing grains during growth and harvesting, may also contribute to IBD.

So rather than rely solely on prescription medications, it’s important to determine whether or not gluten could be the underlying cause of your problems. Because once you remove your triggers, your gut will be able to heal.

Did going gluten free help you overcome IBD? Post your experience in the comments below.

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

In this episode of Pick Dr. Osborne’s Brain, we dive into the list of gluten free foods that cause tummy trouble. If you have already gone gluten free, but still struggle with problems like heartburn, IBS, constipation, indigestion, diarrhea, intestinal bloating, or cramping, then watch the video below for a breakdown on some of the most common gluten free food items that can cause these problems…

The post Foods That Cause Tummy Trouble appeared first on Gluten Free Society.

These are very common symptoms for those struggling with gluten sensitivity. Because gluten and grains can contribute to changes in the microbiome as well as gastrointestinal inflammation, many people struggle trying to find an answer. The all too common medical solution is to medicate the symptoms without identifying the causes. Unfortunately this approach can leave a person in an even worse state of health.

In most cases these GI issues can be resolved naturally without drugs. Below I break down 4 of the best tried and true strategies for getting your gut health back on track. So if you struggle with IBS, constipation, diarrhea, heartburn, or bad breath, pay attention. You might find the solution to your problem below.

4 Simple Strategies for Improved Digestion and Gut Function

1. Don’t eat frequent meals and consider Intermittent Fasting. Fasting helps by allowing the GI tract to have longer rest periods. It is especially helpful for those with persistent GI problems who are not responding to diet change. Try intervals of 16-18 hour rest periods.

2. Eat when you are at peace. Eating on the run or while under stress diverts blood flow away from the gut and contributes to sluggish digestion and slowed bowel motility. Bottom line, focus on your food, not your work. Also ensure that you chew your food thoroughly. This will help mechanically break your food down and allow for better digestion.

3. Perform 5 minute deep breathing exercises before eating. This will help activate your parasympathetic nervous system and stimulate better digestion. Belly breaths-breathe in for 5 seconds, and breathe out for 5 seconds.
4. Take a nap. Taking a nap after eating can be a very effective way to improve digestion. If you have heartburn issues, make sure to use a wedge pillow for elevation.

What Can Disrupt Digestion & Gut Function?

**Medications can have major effects on your taste, smell, digestion, and motility. Click here to view How medications affect gut function.

• Some medications can cause dry mouth, disrupt taste and smell, and can make it harder to digest food.
• Medications can slow down gut motility creating constipation.
• Antibiotics can wipe out good bacteria in the gut leading to a disruption in immune function, digestion, and neurotransmitter production.
• Common medications include, SSRI’s, ant-acids, pain medications, and blood pressure drugs. Have a talk with your prescribing doctor about medications to make sure he/she understands your needs.

Gluten Can Cause G.I. Problems

• Grains, the seeds of grasses, and the glutens founds within those seeds are known to cause gastrointestinal inflammation and hinder digestion.
• Grains can shut your gut down through specialized proteins that target and inhibit your ability to produce digestive enzymes.
• Be 100% grain free! Follow the No Grain No Pain diet in chapters 7 and 8 of my book.

GMO’s Can Trigger Leaky Gut

• GMO grains have been genetically manipulated to survive better. Some of them produce their own pesticides! Additionally, they are typically doused with pesticides before being planted, and sprayed again right before being harvested.
• These pesticides and are known to disrupt biochemistry in the G.I. tract.

Food Additives

• Meat glue, AKA – microbial transglutaminase, is used in processed meats, restaurant meats, processed foods, and dairy products. It has been shown to cause inflammation in the gut.
• Food gums commonly added to milk substitutes (almond milk, coconut milk, etc) can also create gastrointestinal inflammation.

5 Barriers to the G.I. Tract

Though eating is often a social and celebratory event, you should be aware that every time you put something in your mouth, your gut has to “go to war” with it. In essence eating can be summarized as a war between your food and your gut.

If you think about the process of digestion in a simplistic way, your GI tract (comprised of everything between your mouth and anus) is designed to physically and chemically break down your food.

• During this process your body uses extreme physical forces (chewing, peristalsis) to mechanically break down your food.
• During this process your body uses powerful digestive chemicals (stomach and bile acids and enzymes) to chemically break down your food.
• Your gut also employs an immune army to help separate and eliminate the toxins present in food, from your body.

Your gut has 5 primary barriers that are designed to protect you from the potential dangers in your food. These barriers serve to ensure healthy digestion, nutrient absorption, and immune support. When these barriers become compromised, big problems can arise that predispose you to a multitude of diseases.

1. GALT, Gastro-Associated Lymphoid Tissue
   • This tissue is like a huge set of tonsils surrounding your small intestine.
   • It represents 70-80% of your entire immune system.
   • Over exposure to food allergens, infectious micro-organisms, GMOs, meat glue, gluten, food preservatives, additives, and dyes can overwhelm the GALT.
2. Tight Junctions
   • Your gut is lined by a single layer of cells and there are small proteins in between these cells that keep the cells tightly compacted and compressed together. Their job is to prevent “leaking” of your intestinal content into your blood stream.
   • Plastics, pesticides, gluten, molds, and infections can all cause a break down of the tight junctions.
3. Mucosal Barrier
   • Specialized cells (goblet cells) produce mucus as a physical barrier to protect your GI cells from damage.
   • A number of medications are known to cause erosion of the mucosal lining in your G.I. tract.
   • This barrier also consists of a specialized type of antibody called secretory immunoglobulin A (SIgA).
   • SIgA polices the GI tract acting like “hand cuffs” that bind to potentially dangerous elements (food proteins, bacteria, viruses, toxins, etc) allowing you to poop them out.
4. Microbiome
   • This is your good gut bacteria.
   • Prescribed antibiotics can destroy your microbiome.
   • Antibiotic use can increase risks for yeast overgrowth or yeast infections.
   • Ask your prescribing physician if they are sure whether or not you have a bacterial infection and if it is necessary to take an antibiotic.
5. Stomach Acid
   • Stomach acid kills germs and wipes out potential life-threatening germs and microorganisms that aren’t suppose to inhabit your lower intestine.
   • Antacids and other medications can suppress your stomach acid and lead to major problems.
   • Stomach acid is necessary to break down meat.

What are my top supplement recommendations to support G.I. health?

1. A strong probiotic: Ultra Biotic Defense, salt based fermented foods (sauerkraut, carrots, cauliflower). Exposure to healthy bacteria is plays an essential role in health. Though it was once thought that all bacteria were the cause of disease, it is now well established that we need healthy bacteria to help regulate our digestion and immune function.
2. Gut fuel: L-glutamine is an amino acid found predominately in meat and bone broth. It is the primary fuel source for small intestine cells and for immune cells.
3. Digestive enzymes plus gluten protection: Gluten Shield is my digestive enzyme of choice. It contains a gluten degrading enzyme as well as a battery of other enzymes designed to help break down FODMAPS and difficult to digest carbohydrates.
4. Acid Support: Ultra Acid and/or apple cider vinegar. Many people suffer with the symptoms of heartburn, but the actual problem is not excessive acid – but inadequate acid production.
5. Gut relaxer: Magnesium is a natural muscle relaxer. It is also an osmotic agent that can bull water into the bowel, helping support regular bowel movements. Magnesium deficiency is extremely common, and one of the symptoms is spastic colon.
6. To support a health inflammation response in the gut: Detox C – Vitamin C has been shown to help support a healthy inflammation response in the gut. Some studies show that vitamin C can be helpful for those with gluten sensitivity.

Want to dive deeper into this article? Watch the live below:

Always looking out for you,

Dr. Osborne – The Gluten Free Warrior

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The post 4 Natural Tips to Improve IBS, Constipation, Indigestion, and Heart Burn appeared first on Gluten Free Society.

Many people struggle with gut problems because of gluten sensitivity. It is no mystery that gluten can cause major inflammatory damage to the gut. It is also no mystery that gluten can cause a leaky gut that contributes to the development of multiple forms of autoimmune disease.

That is why I dedicated an entire show to the topic – “Tips To Help Restore a Leaky Gut” – I discuss simple changes you can make to help support gut health, and pay attention until the very end, as I discuss the best natural supplement options as well.

Click here for video transcript.

Let’s talk a little bit about how the gut works so that you have a better understanding of how to apply this information as we go through it.

1. Your Sense of Smell
   • Our first sense of gastrointestinal function is our sense of smell. Through our olfactory nerve, our smell sends chemical messages to the brain and gut to start turning on digestion.
   • Smell also helps warn us about potentially dangers in our food. (You know this if you have ever smelled something rotten.)
2. Taste
   • Similar to your sense of smell, taste helps you to identify potential toxins in food.
3. Mouth
   • When food hits your mouth, your salivary glands secrete chemicals which aid in digestion.
   • The glands in your mouth produce amylase, is a digestive enzyme that helps break down our food.
   • In your saliva, you also have a protective antibody called SIgA (secretory immunoglobulin A).
4. Chewing
   • The importance of healthy teeth cannot be over emphasized. The teeth are largely responsible for the mechanical breakdown of your food.
   • Thoroughly chewing food will allow easier swallowing and improved digestion.
5. Stomach
   • Most of our protein digestion occurs in the stomach via the enzyme pepsin and HCl (acid)
   • Churning and mechanical digestion take place in the stomach.
   • The acid in the stomach is important for helping destroy potential microbial invaders.
6. Pancreas
   • Bicarbonate is secreted in order to neutralize the stomach acid.
   • It also secretes amylase, lipase, and lactase.
   • It secretes insulin to help regulate blood sugar.
7. Small Intestine
   • The surface area of the small intestine is about 22 feet long.
   • The greatest majority of nutrient absorption into the blood stream occurs here.
   • Houses approximately 70-80% of the immune system (GALT)
8. Liver
   • Aside from aiding in detoxification, the liver is important in regulating the production of bile salts which are necessary for fat absorption.
   • The liver also helps in regulation of blood sugar
9. Gall Bladder
   • Bile is stored here, which can then be secreted into the small intestine to help absorb more fat.
   • If the gall bladder has been removed, supplementing with digestive enzymes can help break down fat.
10. Large Intestine
    • Much of our microbiome resides in the large intestine. These bacteria help digest food and send regulatory messages to the immune system.
    • Water balance is regulated
    • Production of SCFA’s (short chain fatty acids) occur in the large intestine via bacterial breakdown of our dietary fiber. These compounds are an important fuel source for colon cells, and they help prevent cancer.
11. Rectum
    • Excretion of waste and toxins

What About Leaky Gut?

For those with gluten sensitivity and chronic autoimmunity, the digestion process can be greatly affected.

• Leaky gut is often present in those diagnosed with autoimmune disease.
• Many of the medicines used to treat autoimmune disease have gut damaging side effects.
• GI tract nutrition is often compromised in these people, making recovery more difficult.
• Altered immune function contributes to gut inflammation as well as an increased risk for yeast overgrowth.

How To Overcome a Leaky Gut

When it comes to leaky gut recovery, be aware that recovering might require addressing the following 9 factors. Before discussing tips to help restore a leaky gut, let’s talk about some of the common causes of this problem.

10 Tips To Help Restore a Leaky Gut

1. Maintain adequate microbiome bacteria by eating healthy fermented foods and taking a strong, high dose probiotic like Ultra Biotic Defense.
2. Take a natural aloe vera juice to help support healing of the GI tract.
3. Take L-glutamine to repair, heal, and reproduce a new muscosal lining. This amino acid is the primary fuel source for your enterocytes (gut cells).
4. Marshmallow root, deglycyrrhizinated licorice, or Zinc carnosine can also be helpful for supporting the gut mucosal barrier.
5. Take GI Shield. It helps create a coating in the esophagus, stomach, and intestines.
6. Get tested for delayed food allergies and gluten sensitivity…and obviously avoid any allergens and food sensitivities that you find.
7. Consider getting tested for bacterial, yeast, or other infections along with testing for SIBO.
8. Avoid non steroidal anti-inflammatories like ibuprofen and aspirin. These drugs can eat a hole in your stomach and the mucosal lining of the your small intestine.
9. Take Ultra Acid to help aid in digestion. Sometimes the stomach cells are damaged and don’t produce adequate acid. This can lead to poor digestion, constipation, malnutrition, and increased risk for infection.
10. Avoid as many chemical exposures as you can (plastics, perfumes, chlorine, chemical air fresheners, cleaners). Use a HEPA air filter at home to clean your air. Use a reverse osmosis filter for your drinking water.

Listen to my special interview with Dr. Fasano from Harvard on Leaky Gut here.

Always looking out for you,

Dr. Osborne – The Gluten Free Warrior

The post 10 Tips To Help Restore a Leaky Gut & Improve Gut Health appeared first on Gluten Free Society.