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Gluten, a group of proteins found in cereal grains like wheat, pose major health problems for those with celiac disease, non celiac gluten sensitivity (NCGS), or gluten intolerances. In an attempt to overcome this necessary diet restriction, scientists are investigating ways to modify genes and breed wheat varieties that do not produce gluten proteins.

A research project led by Sachin Rustgi, a molecular breeder at Clemson University’s Pee Dee Research and Education Center, aims to develop reduced immunogenicity, lysine-rich wheat genotypes using conventional and genome-editing methods. The long-term goal is to remove the immunogenic gluten proteins from the diet while retaining the nutritional benefits of wheat.

Glutens Can be Toxic for Human Health

Gluten consists of two main protein types: glutenins and gliadins. Glutenins contribute to the strength and elasticity of dough, while gliadins provide cohesiveness and extensibility.  Consumption of gluten can lead to celiac disease, as well as a plethora of additional autoimmune conditions and extra-intestinal symptoms.

How Common is Gluten Sensitivity and Celiac Disease?

Gluten-related diseases affect millions of people worldwide.  Celiac disease affects approximately 1.4% of the global population, while NCGS is estimated to affect between up to 13%. Celiac disease symptoms include diarrhea, bloating, constipation, gas, and other digestive discomforts.

Is it Possible to Develop Non-Immunogenic Wheat Genotypes?

The research project plans to employ a combination of multi-gene editing and nanoparticle-based gene delivery techniques to modify genes responsible for producing gliadin and glutenin proteins. By reducing the immunogenicity of wheat, their aim is to create genotypes that are less likely to trigger adverse reactions in individuals with gluten-related disorders.

Collaborative Research Efforts

The research team comprises experts from various fields, including biology, plant ecophysiology, and social sciences. Collaborators include Charles Rice, a biology professor at Clemson University, Nishanth Tharayil, a plant ecophysiology professor, Gaganjeet Kalara, a graduate student in plant and environmental sciences, and Meghnaa Tallapragda, an assistant professor at Temple University.

Research Project Funding

The project is funded as part of a $16.2 million investment from the United States Department of Agriculture National Institute of Food and Agriculture’s Innovative Plant Breeding Research program.

Problems With This Project

Gluten is a major contributor to a number of autoimmune and chronic inflammatory diseases.  These diseases are predictably reversible with the implementation of a whole foods gluten free diet.  Genetic manipulation of foods has not led to a healthier population, and some would argue that it has led to a host of different health issues.

I can think of a lot of better ways to spend $16.2 million.  Going gluten free is not hard.  It requires an education.  It requires a little effort and dedication, but at the end of the day, that’s life.  As for myself, I will pass on the franken-grains.  Will you eat it?  Comment below.

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Those with celiac disease are traditionally told to avoid four types of grain – wheat, rye, barley, and oats. These grains induce chronic inflammation of the small intestine which results in villous atrophy and malabsorption. But is it really the best advice to avoid just these four grains? A growing body of research suggests it is not. And a new study calls into question one grain in particular – corn. If you are just now hearing that corn contains gluten, you are not alone. 

What We Know About Corn and Celiac Disease From Prior Research

The Gluten Free Society has followed prior research and has reported in the past that many other grains, such as maize (corn), can be problematic for those with celiac disease and gluten sensitivity. 

Our reports are based on recent studies that present evidence that some grains such as maize, traditionally considered safe for celiac patients, could activate the immune response in some celiac patients.

Specifically, recent research has suggested that corn proteins and some corn protein-derived peptides could trigger an immune response. This was shown when an intestine with celiac disease was simulated (using cells in a controlled test tube environment) and found that it induced the activation of certain pathways (IL-8, p38 MAPK, and COX2) that indicate an inflammatory response. In addition, it caused the release of Zonula occludens-1 or ZO-1, which gets released following the disruption of a membrane. The release of ZO-1 may indicate a disruption in intestinal barrier integrity, or leaky gut. 

In other research, adverse responses have been reported to maize proteins after an oral challenge in some celiac disease patients. 

What the New Study Found About Corn and Celiac Disease 

Elevated levels of IgA AZA were found in CD patients compared with IBS patients (p < 0.01) and HC (p < 0.05). CD patients had the highest prevalence (35.1%), followed by IBS (4.3%) and HCs (2.3%) (p < 0.0001). 

While prior research looked at the inflammatory response resulting from corn protein, the new study looked at the humoral (antibody-driven) immune response to corn protein. The study analyzed the serum levels and prevalence of IgA and IgG anti-zein (AZA) antibodies (antibodies against corn) in two different inflammatory bowel diseases: celiac disease and irritable bowel syndrome. In spite of the fact that both diseases share a chronic inflammatory condition as the hallmark of their clinical presentation, the study found higher levels and a higher prevalence of IgA AZA antibodies in the celiac disease patient group compared to the IBS patients and to the healthy (non-celiac disease and non-IBS) control patients. 

This suggests that the genetic susceptibility in celiac disease may influence the immunological response to other dietary proteins besides gluten in some celiac patients. 

These results showing high levels and a high prevalence of anti-zein IgA antibodies in CD patients open two different possibilities to explore with respect to celiac disease:

1. A potential cross-reactivity phenomenon between gluten and corn 
2. A specific immune response against corn proteins in genetically susceptible individuals

In addition, the study authors observed a positive correlation in the celiac disease patients between IgA anti-zein antibodies and the antibodies specific to celiac disease. First, IgA AGA or anti-gliadin (gluten), the key antibody indicator in celiac disease. And second, IgA deamidated gliadin (or IgA DPG, an important serological biomarker with a high sensitivity and specificity in untreated, biopsy-proven celiac disease. IgA DPG is comparable with the widely used tissue transglutaminase (tTG) IgA antibody test.

Limitations of the New Study 

It’s important to note that the number of patients with celiac disease in this study was small compared to the IBS and the healthy control groups. In addition, the study was performed in Latin America where celiac disease is underdiagnosed as it is not well understood. Furthermore, only 16 subjects agreed to undergo duodenal biopsies, and so the remaining 21 subjects were diagnosed based solely on the presence of specific antibodies for celiac disease and were classified as subjects with celiac autoimmunity. Still, the findings are clear and compelling. 

The Takeaway

The common advice to only avoid wheat, rye, barley, and oats if you are gluten sensitive or have been diagnosed with celiac can be misleading and ultimately detrimental to health. That is because those diagnosed with celiac disease often turn to other grains to replace the four commonly cited as gluten free. However, others, like corn, can cause an inflammatory response in the body. 

Turning to other grains and experiencing an incomplete healing process can result in the phenomena known as gluten whiplash. This is a scenario observed frequently in clinical practice when a patient starts to develop disease symptoms again after being gluten free for several months. If it has been your experience that you still have symptoms even after following a traditionally gluten free diet, the culprit may be other sneaky gluten-containing grains – like corn.

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A study in JAMA found that kids under five years old who eat more gluten have a higher risk of developing celiac disease.

In fact, this study found that eating as little as one gram more than the “baseline amount” of gluten each day (which works out to just about half of a slice of bread) increased the risk of celiac disease from 21 to 28 percent.

What makes this finding particularly interesting is how it contradicts standard advice about allergen introduction. While recommendations have changed over the years, the most recent research advises that parents introduce allergens (which include wheat alongside peanut, egg, dairy, soy, sesame, shellfish and tree nuts) “early and often” in order decrease the likelihood of developing an allergy. 

Limitations of the study

Of course, as with any research, there are some caveats to this study that are important to note:

• • The study was an observational study: Observational studies involve the study of participants without any intervention or forced change to their circumstances. While the participants’ behavior may change under observation, the intent of observational studies is to investigate the ‘natural’ state of risk factors, diseases or outcomes. What this means is that we can’t be sure that the higher intake of the gluten protein itself drove the increased risk. Perhaps it was simply that those who consumed more gluten also had engaged in other diet or lifestyle factors that contributed to higher risk of disease.
  • The population was selective: The increased risk was only present in kids with the HLA-DQ genes that predispose them to celiac disease. Therefore, the population studied was already at a higher risk for celiac disease. That said, 40 percent of people in the Americas, Europe, and Asia have these genes – it isn’t exactly uncommon!
  • Risk factors are compounding: We are still actively researching and learning, but we know that there are many other factors that may contribute to the risk of developing celiac disease, such as a disrupted gut microbiome, underlying infections, systemic inflammation, and more.

Why this all matters

One in 133 Americans has celiac disease, and it is estimated that 83 percent are undiagnosed or misdiagnosed! This is partly due to the fact that celiac disease symptoms don’t always present as gastrointestinal distress. Symptoms can also include skin concerns, mood disruption, and more.

But untreated celiac disease can lead to a number of serious health concerns, like autoimmune conditions, impaired growth, nutrient deficiencies, reduced bone density, neurological disorders, some cancers, and more.

The Bottom Line

One thing is clear: the blanket advice to introduce all allergens early and often might be a bit misguided. This one-size-fits-all approach to allergen introduction may not be appropriate for the introduction of gluten into a child’s diet.

But does this study also mean that all kids need to strictly avoid gluten? Good question. Let’s look at the cost-benefit of gluten avoidance in kids.

Cost: Celiac disease is a potentially serious autoimmune disease. It is often undiagnosed or misdiagnosed, and 40 percent of kids have the genes that predispose them to develop it. Increasing a child’s risk of developing celiac disease puts them at risk for other health conditions, while also damaging their microbiome.

Benefit: Despite the study author’s conclusion, most foods that contain gluten are relatively low in nutrients and generally contain other ingredients that we should be avoiding, like refined flour and sugar, and processed additives, dyes, and fillers. There are simply no nutrients in gluten-containing products like bread that cannot be obtained from other, more unprocessed and nutrient-dense sources. Want fiber? Eat whole fruits, vegetables, nuts, and seeds. B vitamins? Grass-fed meat is a far better source. By avoiding gluten, your child’s diet will likely naturally become more nutrient-dense.

So is it “worth it” to feed your kid unlimited amounts of gluten? That’s a personal decision for every family to make. But if it were up to me, I’d vote no.

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The reason for their spotlight is that many claim that they are more nutritious than modern grains. Since most modern grains have been adulterated in one way or another – highly refined, genetically modified, or sprayed heavily with pesticides, it’s easy to imagine how ancient grains might be a better choice.

What is Spelt?

Spelt is an ancient whole grain grown in many parts of the world. Spelt is related to wheat and is similar in nutritional profile to whole wheat but is easier to digest thanks to its weaker molecular makeup. It is also more water soluble. But just because it’s easier to digest than wheat doesn’t mean that it is safe for those who cannot tolerate gluten. Read on for the full explanation.

Is Spelt Safe to Eat on a Gluten Free Diet?

If you have a celiac disease or non-celiac gluten sensitivity (NCGS), the bottom line is that spelt still contains gluten and can cause similar reactions to wheat when eaten. For those with celiac and non celiac gluten sensitivity, spelt should be avoided.

A 1995 research study from Germany concluded that the gluten in spelt is toxic to those with celiac disease. A 2007 research study performed on human cell lines showed spelt to exhibit toxic effects. A 2018 study published in the journal, Food Chemistry, showed a higher level of gliadin (toxic gluten) in spelt varieties as compared to wheat.

A case report published in the Journal of Pediatric Gastroenterology and Nutrition showed that spelt introduction into the diet of a celiac patient led to clinical signs of GI damage. The authors of the report go on to say:

this case report strongly suggests that spelt wheat has a toxic effect on the small bowel mucosa of a patient with CD. Thus, inclusion of spelt wheat in the diet of patients with CD should be discouraged.

If you don’t have a gluten intolerance, or if you aren’t sure, you can actually use spelt as a tool to see how you tolerate gluten. This is referred to as the Spelt Test, and should be attempted after having fully eliminated gluten for at least two weeks.

To take the Spelt Test, choose a food that is primarily spelt with few other ingredients, and then choose a simple meal that consists of only foods you tolerate well. Eat the spelt-containing food alongside your meal and then observe any reactions. If no reactions occur, try the same test again the next day.

Note that even if spelt is tolerated, all grains, even ancient grains, tend to be inflammatory to the gut and far less nutritionally dense than whole foods like fruits, vegetables, and high-quality proteins and fats.

Spelt Alternatives

There are a number of alternatives to spelt, some of which are better than others for those with celiac disease and those who are gluten-sensitive. Check out several popular options listed below, as well as this resource for more on how to use them.

• Sorghum: Sorghum is another ancient grain that is classically considered gluten free, but contains gluten-mimicking proteins that are not recommended on a true gluten free diet.
• Quinoa: Quinoa is not a grain but a seed. It is gluten free, but like buckwheat, its processing is often performed in facilities that also process other grain-based foods and cross-contamination is a significant concern. Additionally, some studies have found that those with gluten issues have similar reactions to quinoa. You can learn more about quinoa in this research update.
• Tapioca: Tapioca flour is extracted from wet pulp of the yucca root, which is naturally gluten-free. The starchy liquid is then bleached and dried into flour and has a neutral taste. Tapioca flour is high in carbohydrates and has a high glycemic index, so it should be used in moderation, especially in people with diabetes and those who struggle with blood sugar control.
• Cassava: Cassava is made from the same plant as tapioca (yucca) except that it is made from the entire tuber root, not just the pulp. This results in a flour that is easy to digest and light in flavor, but higher in fiber than tapioca.
• Almond flour: Almond flour is made from ground dried almonds and therefore has many of the same health benefits as almonds. It maintains its rich and nutty flavor and has a light texture.
• Tigernut flour: Tigernut flour is made from the root of the plant, not a nut as the name implies. It is high in fiber and protein and acts as a resistant starch. This means it can help to feed the good bacteria in the gut and also help to balance blood glucose levels. It has a nutty and sweet flavor and a texture similar to almond flour.
• Coconut flour: Coconut flour is made from the meat of fresh coconuts, which means it maintains a light coconut flavor but also contains many of the same beneficial properties – it is a great source of fiber and is low in carbohydrates. Coconut flour is a great option for baking but is a very dry flour that is never used in a 1:1 ratio to typical wheat flour unless extra liquid is added.

For more information, you can read this comprehensive breakdown on gluten and grain free flour options.

The Takeaway

Spelt is a gluten containing grain that has been shown to be toxic for those with gluten sensitivity and celiac disease. Therefore; it should definitely be avoided if you are following a gluten free diet. Try experimenting with some other grain-free products that are certified gluten-free as an alternative to spelt and other ancient grains.

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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.

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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:

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What’s The Connection? Can gluten cause a folate deficiency? Are those with celiac disease at greater risk for health issues caused by folate deficiency? The simple answer is yes, but before we dive into the topic, let’s discuss why folate (AKA – vitamin B9) is so important. Folate is part of the B vitamin complex. It’s commonly prescribed during early pregnancy to prevent neural tube defects in a growing fetus. But we all need a steady stream of folate.

So let’s take a look at the roles folate plays to understand why. We’ll also discuss how gluten causes a folate deficiency, symptoms to look out for, and the best whole food sources of folate.

Key Roles of Folate

Folate is essential for DNA and protein synthesis. It assists enzymes responsible for creating key structural components of DNA, known as nucleic acid bases (i.e., purines and pyrimidines). More specifically, these nucleic acid bases form the ladder rungs of the DNA spiral. They’re also used to make RNA, which codes for proteins.

In addition, folate helps repair DNA and participates in a process known as DNA methylation. DNA methylation can change the expression of genes without changing the actual DNA sequence.

So when folate is low or absent, DNA-related errors may occur, disease genes may be turned on, or healthy genes may be turned off. These problems can lead to birth defects, infertility, cellular dysfunction, and disease.

Evidence suggests folate deficiencies during pregnancy are associated with higher incidences of neural tube defects, diabetes-associated disabilities, autism, and childhood leukemia.

Folate plays a role in the conversion of a compound known as homocysteine into methionine. This is important because methionine is used to create proteins. It can also be converted into SAMe (S-adenosyl methionine), which is essential for keeping your cell membranes functioning optimally as well as synthesizing hormones and neurotransmitters.

Thus, folate helps lower homocysteine levels in the body. And this is a good thing because elevated homocysteine levels have been associated with serious inflammatory conditions, such as heart disease, neurological disorders, and cancer.

Finally, red blood cell production is dependent on folate. This explains how folate deficiency can cause anemia.

Folate Deficiency and Gluten

In order to release folate from food and absorb it, you need a healthy, well-functioning digestive system. However, those with gluten sensitivity aren’t so lucky. Because gluten triggers the immune system, which ultimately leads to gut inflammation and damage. As a result, malabsorption ensues along with vitamin and mineral deficiencies.

A 2013 study published in the journal, Nutrients, found that 20% of those with gluten sensitivity were deficient in folate.

In another study, researchers examined the folate levels of adults that were newly diagnosed with celiac disease. Compared to controls without celiac disease, the prevalence of folate deficiency was over 10 times higher among those with celiac disease.

Folate deficiencies are also a common cause of anemia among celiac patients.

In this case study, a woman was eating regularly, but she was losing weight and not able to gain weight. She would feel full quickly. And she had diarrhea after eating fatty foods.

Her nutritional status was tested and a folate deficiency was detected as well as biological signs of anemia. Fortunately, she was screened for celiac disease. Anti-gluten and autoimmune antibodies were detected. And a small intestine biopsy confirmed a celiac disease diagnosis.

The woman was prescribed a gluten-free diet and folate supplementation. After 4 months, her folate levels returned to normal. She gained 3 pounds. And her digestive symptoms improved.

So if you have gluten sensitivity, I highly recommend monitoring your folate levels. A deficiency might not be obvious at first because your body has mechanisms in place to compensate. However, your body can’t compensate indefinitely. If you struggle with any of the symptoms or health issues listed below, ask your doctor to test you for folate deficiency.

Many of the symptoms people experience are associated with anemia, which include:

• Fatigue
• Headaches
• Muscle weakness
• Heart palpitations
• Weight loss
• Loss of appetite
• Dizziness
• Shortness of breath

Additional common symptoms of folate deficiency include:

• Swollen tongue (glossitis)
• Cracks in the corner of the mouth (cheilitis)
• Mouth ulcers
• Depression
• Forgetfulness
• Diarrhea
• Numbness/tingling
• Poor memory
• Confusion
• Insomnia

Plus, folate deficiencies are associated with several major health conditions, which include:

• Heart disease
• Cancer
• Infertility
• Pregnancy complications
• Birth defects
• Malabsorption-related disease (e.g., celiac disease)
• Organic brain syndrome

Best Food Sources of Folate

Folate can be stored in your body, but not much. So it’s important to each folate-rich foods regularly. Fortunately, folate is found in a variety of healthy plant foods, which include:

• Asparagus
• Spinach
• Broccoli
• Romaine lettuce
• Beets
• Cauliflower
• Papaya
• Brussel sprouts
• Bell peppers
• Cabbage
• Strawberries
• Summer and winter squash
• Tomatoes
• Avocado

Prolonged cooking can reduce the folate content of foods. So I always recommend eating a mix of raw and cooked foods to maximize your intake of folate.

It’s also important to note that folate is the vitamin’s natural form. On the other hand, folic acid is the synthetic version. It’s found in cheap supplements. Plus, it’s often added to refined grain-based processed foods due to the birth defect risks associated with folate deficiencies.

While supplementation with folic acid has been shown to reduce neural tube defects, there are concerns with overdoing it. Consuming too much folic acid is associated with a worsening of anemia and cognitive function because it can mask a vitamin B12 deficiency.

Evidence also suggests that a high intake of folic acid can promote colon cancer. These are just a few of the many reasons why I don’t recommend eating processed foods or using folic acid supplements. So if your doctor suggests supplementing with folate, I always recommend looking for a supplement that contains folate in the form of L-5-methyltetrahydrofolate.

Supplements that contain folate:

Ultra Nutrients

B-Complete

Multi-Nutrients Gluten Free

Ultra Prenatal

5-MTHF

With that being said, if you have or suspect gluten sensitivity, folate supplementation alone isn’t enough. You must also adopt a gluten and grain-free diet if you want to permanently improve your folate status and heal your body.

Want to learn more about this topic? See Dr. Osborne dive deep in the video below!

The post Folate Deficiency & Gluten – What’s The Connection? appeared first on Gluten Free Society.

Gluten Sensitivity, Celiac Disease, and Selenium Deficiency

Does gluten cause selenium deficiency? Should those with a celiac diagnosis be concerned with supplementing selenium in their diet? The simple answer is yes, but before we dive into the connection between gluten sensitivity and selenium deficiency, let’s take a look at why selenium is such an important and essential trace mineral necessary for the health and well being of your body.

Key Roles of Selenium

Selenium is a key player in your body’s antioxidant defense system, which protects your body from inflammation and cellular damage that would otherwise lead to dysfunction and disease.

For example, selenium acts as a co-factor for enzymes that neutralize free radicals, such as glutathione peroxidase. Selenium-dependent enzymes also help recycle the potent antioxidants vitamins C & E.

Selenium-based enzymes play an important role in thyroid function. For example, they help convert a less active form of thyroid hormone (T4) into a more active form (T3).

Your immune system also benefits from selenium. Its role as an antioxidant helps protect your immune system. In cancer research, selenium has been shown to have immune-enhancing effects. It’s also been shown to help prevent harmless virus infections from becoming harmful. For example, evidence shows it may help prevent HIV from progressing to AIDS.

Selenium is also involved in cell growth, repair, and death. Plus, testosterone production and healthy sperm development rely on selenium.

Symptoms & Diseases Linked to Selenium Deficiency

Selenium is a trace mineral. It’s only needed in small amounts. And even though selenium is abundantly found in our environment, deficiencies are a problem these days. It may be that our soil contains less selenium than it used to due to factory farming practices. But it’s also because our Western diet is highly processed and lacks many essential nutrients.

Symptoms of selenium deficiency are often related to the functions it plays. For example, hair loss is a symptom of selenium deficiency. And it’s also a symptom of thyroid disease. Other symptoms include:

• Fatigue
• Depression
• Brain fog
• Muscle weakness
• Frequent illness/infections

Selenium deficiencies are also associated with serious degenerative diseases. And in many cases, evidence points to a loss of antioxidant activity.

For example, selenium-containing antioxidant enzymes prevent the oxidation of fats in your body, which helps prevent inflammation and the build-up of plaques in your arteries. Thus, evidence suggests a selenium deficiency could lead to heart disease.

Other diseases associated with a selenium deficiency include:

• Congestive cardiomyopathy (e.g., Keshan disease)
• Cancer (e.g., prostate, liver, and breast)
• Thyroid disease
• Neurological disorders (e.g., Alzheimer’s disease)
• Mood disorders
• Bone and joint disorders (e.g., Keshin-beck disease)
• Infertility
• Inflammatory bowel diseases

How Gluten Contributes to Selenium Deficiency

Anything that interferes with your body’s ability to digest and absorb selenium will increase your risk of a deficiency. And that’s exactly what gluten does for those with gluten sensitivity. It irritates and inflames the lining of your small intestine, which is responsible for digestion and nutrient absorption. Thus, selenium deficiency is common among those with celiac disease.

An untreated case of gluten sensitivity is also a form of physical stress, which may increase your body’s demand for selenium.

In this study, concentrations of selenium were significantly lower in patients with celiac disease than those without. Even when following a gluten-free diet.

However, it’s also worth noting that a selenium deficiency could contribute to the development of gastrointestinal disorders like celiac disease. Because certain selenium-containing enzymes help protect the lining of the digestive tract from damage and inflammation. This means a selenium deficiency caused by celiac disease can further complicate things.

Thyroid disease is also strongly associated with celiac disease. This meta-analysis found that the prevalence of thyroid disease is more than 3 times higher among those with celiac disease than those without. And evidence suggests a selenium deficiency may be involved in some cases. Because it affects thyroid hormone activity and weakens your defenses against thyroid tissue damage.

So it’s not surprising that a gluten-free diet has been shown to be an effective adjunctive treatment for those with autoimmune thyroid disease, such as Hashimoto’s.

Should Those With Celiac Disease Supplement With Selenium?

To answer this question, it is important to get with your doctor or health care provider to have your selenium levels tested. Supplementation may be necessary to break the Gluten-Selenium Deficiency Trap. Generally speaking, 200-400 mcg of selenium/day is safe for adults, but it is always recommended to work with your health provider to monitor your levels if you are supplementing for long periods of time. The symptoms of too much selenium are:

• Hair Loss
• Hair and nail brittleness
• GI discomfort
• Skin rash
• Garlic Breath
• Fatigue
• Irritability
• Neurological disorders

Best Food Sources of Selenium

Selenium isn’t hard to get from food. And some foods, such as Brazil nuts, are packed with selenium. In fact, one brazil nut contains more than 100% of the recommended daily intake. However, your body doesn’t absorb all of it.

Other great choices include:

• Shrimp
• Sardines
• Salmon
• Cod
• Swiss Chard
• Mushrooms
• Asparagus
• Turkey
• Chicken
• Beef
• Eggs
• Sunflower seeds
• Seaweed

Don’t worry about overdoing it with food (unless you’re eating an abundance of Brazil nuts every day). But I do caution when supplementing. I always recommend working with a licensed healthcare professional to test your selenium levels and determine an appropriate dosage. Because too much selenium isn’t good either.

It’s also interesting to note that some studies report that gluten-free diets may not provide enough selenium. But this is misleading. Because what they’re testing is the selenium content in gluten-free processed foods that many people turn to. And yes, it is true that gluten-free processed foods don’t contain more selenium than their gluten-filled counterparts.

However, if you trade-in your gluten-free processed foods for naturally gluten-free whole foods, like the ones I’ve listed above, you’ll get plenty of selenium.

So if you’re interested in adding more selenium to your diet, below are a few delicious gluten-free recipes to get started with:

• Turkey Meatloaf
• Speedy Salmon Cakes
• Warrior Meatballs
• Coconut Shrimp
• Poached Cod with Mango Salsa

Gluten & Selenium Deficiency

Can gluten cause selenium deficiency? Most definitely. Those with gluten sensitivity and celiac disease definitely need to be aware that gluten induced damage can lead to nutritional deficiencies. Selenium plays multiple essential roles in human health. Make sure you ask your doctor to check your nutritional status on a regular basis to ensure you are getting enough selenium.

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