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Brain fog is a term used to describe a collection of symptoms that affect your ability to think clearly. There are a number of suspected contributors to the symptoms of brain fog. One of the contributors that has been increasingly studied in connection with brain fog is gluten consumption.

So could brain fog be linked to gluten intolerance? This article will explore that question and more:

• What is brain fog?
• The connection between gluten and brain fog
• How does gluten cause brain fog?
• Does cutting gluten help brain fog?
• How to improve brain function naturally

What is Brain Fog?

Brain fog isn’t a condition or diagnosis, instead it is a term used to describe symptoms that impact brain clarity. There are a number of signs and symptoms of brain fog, and one might experience one or many of the following:

• Difficulty concentrating or focusing
• Lack of attentiveness
• Lapses in short term memory
• Difficulty gathering thoughts
• Difficulty finding words when speaking or writing
• Forgetfulness
• Confusion
• Temporary loss of mental acuity and/or creativity
• Fatigue, even after sufficient sleep
• Feeling mentally taxed, even from simple daily tasks

Symptoms related to brain fog may be caused by excess pressure on the brain or body from things like lack of sleep, stress, and overworking. It is believed that brain fog may be caused by inflammation and hormonal imbalances that affect mood, energy, and focus.

The Connection Between Gluten and Brain Fog

In practice, we see that many newly diagnosed celiacs or gluten intolerant patients have struggled with brain fog symptoms for years. These patients typically don’t realize that they’ve struggled with symptoms of brain fog until they make a switch to a gluten free diet and start enjoying more energy and mental clarity and focus.

But does research show that gluten is linked to brain fog in those with celiac disease or gluten intolerance? Well, a brain MRI study found that similar to patients with celiac disease, patients with non celiac gluten sensitivity experienced neurological symptoms including: headaches (51%), brain fog (48%), balance issues (31%), tingling (19%) at 90 minutes following gluten consumption. It took approximately 48 hours on average for symptoms to resolve.

Another study performed analyses on brain images and found that participants with celiac disease have cognitive deficit, indications of worsened mental health, and white matter changes.

The study found that 90 percent of survey participants (89% of those with celiac disease and 95% of those with non-celiac gluten sensitivity) reported that they experience brain fog. Incredibly, these results suggest that brain fog is one of the most common symptoms of celiac disease and non celiac gluten sensitivity.

The graph below shows a breakdown of symptoms reported, with the most common descriptors of brain fog being difficulty concentrating, forgetfulness, and grogginess. These findings support the concept that celiac disease is associated with neurologic and psychological features.

How Does Gluten Cause Brain Fog?

So now that we have confirmed the connection between gluten and brain fog, let’s take a look at the mechanisms that contribute to this connection:

• Intestinal inflammation suppresses brain function: research has linked gut inflammation such as that found in those with celiac disease with neurodegenerative diseases
• Gluten causes neurological damage: research has identified that gluten can contribute to neurological damage and notes a finding of a “hyperexcitable celiac brain,”
• Gluten causes Leaky Brain: gluten can compromise the blood brain barrier, a critical layer that protects the brain from harmful substances. This condition is called Leaky Brain and can lead to symptoms of brain fog.
• Gluten causes nutritional deficiencies that affect brain function: We know that damaged intestinal lining leads to malabsorption and deficiencies of key nutrients like folate, vitamin B12, iron, omega-3s, and more. Take a look at our Guide to Supplements for Celiac and Gluten Intolerance for guidance on what supplements may support your health, and what to look for when choosing a reputable gluten free supplement.

Does Cutting Gluten Help?

Research has shown that eliminating gluten completely from the diet can reduce the day-to-day effects of brain fog. Many study participants noted that they noticed improvements in cognitive function after a month of eating strictly gluten free.

Improve brain function from the effects of gluten naturally

In addition to cutting gluten, here are some tips to help increase your brain function after gluten induced brain fog:

1. Eat fat: fat is vilified in our society, but it is important to eat sufficient healthy fat to support brain function. Avoid industrial seed oils and trans fats, and focus on healthy fats and their oils like olives, avocado, coconut, nuts, seeds, and fatty fish. Omega-3s, found in fatty fish, are crucial to brain health.
2. Minimize excessive carbohydrate intake: you don’t need to cut carbs entirely, but excess carbs turn into glucose in the body which can impact blood sugar levels and ultimately get stored as fat.
3. Maintain a healthy blood sugar level: High blood glucose levels, levels of glucose transporter protein type 1 (GluT1) decrease, reducing uptake. This can cause decreased energy production in the brain, which can lead to immediate brain fog and increased oxidative stress.
4. Exercise: exercise and muscle mass support better blood sugar control. In addition, we know that movement promotes cerebral spinal fluid around your brain.
5. Be aware of medications that can be detrimental to brain health: statins, metformin, and blood pressure lowering medications are three major types of medication that can contribute to vitamin deficiencies and cognitive decline. While they are intended to support health, they can actually degrade health in other ways.
6. Stop eating all grains (not just wheat, rye, oats, and barley!): Grains can cause inflammation throughout the body, including in the brain.

Conclusion

Brain fog is one of the most common symptoms of celiac disease and non celiac gluten sensitivity, but may easily be overlooked as it is not a gastrointestinal symptom. The good news is that eliminating gluten can help to resolve feelings of brain fog.

Think you have brain fog caused by a gluten sensitivity? Take our sensitivity and see how you can change your cognitive function by cutting gluten out of your diet

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Many with celiac and gluten sensitivity seek out nutritional experts for guidance on their health journey. Recent research brings to light the conflict of interests that many of these experts have. If you looking for nutritional advice, beware.

The Academy of Nutrition and Dietetics (AND) is the largest organization of food and nutrition professionals in the United States with approximately 112,000 members. It is responsible for setting standards for nutrition education, research, and practice, and for promoting the role of nutrition in public health. However, the AND has come under criticism in recent years for accepting corporate donations from junk food companies.

These donations create a huge conflict of interest for the AND and erode consumer trust when it comes to nutritional policy in the US. When an organization receives funding from junk food companies, it may be more inclined to support policies that are favorable to those companies, even if they are not in the best interest of public health. This can undermine the credibility of the AND as a reliable source of nutrition information and advice.

Donations or Bribes? You Can Judge for Yourself

One example of this conflict of interest is the AND’s partnership with the Coca-Cola Company. In 2015, the AND accepted a grant of over $500,000 from Coca-Cola to fund a nutrition education program. However, Coca-Cola’s products, such as sugary sodas and sports drinks, have been linked to obesity and other health problems.

AND has also accepted funding from the Sugar Association, which represents the interests of the sugar industry. The AND has received over $250,000 from the Sugar Association since 2009. While the AND has defended these donations, saying that they are used for education and research purposes, one would have to be very naïve indeed to believe that such funding has zero influence on policy and decision making.

There are several other examples of the AND accepting corporate donations from companies entrenched in producing less than healthy foods. These donations should give us all serious cause for concern.

One example is the AND’s relationship with the snack food company, Mondelez International. The AND has accepted multiple donations from Mondelez, which owns brands such as Chips Ahoy, Ritz, and Trident gum. Many of these products are high in sugar, salt, and unhealthy fats, and have been linked to obesity and other health problems.

Another example is the AND’s partnership with the fast food chain, McDonald’s. The AND has accepted multiple donations from McDonald’s, including a $1 million grant in 2016 to fund a nutrition education program. It’s no mystery that McDonald’s food is not promoting of good health. This was highlighted in the documentary film, Super Size Me, when Morgan Spurlock developed fatty liver damage, high blood pressure, depression, and obesity as a result of eating only McDonald’s food for 30 days.

In 2016, after taking money from Kraft, the ADN allowed their trademarked “Kids Eat Right” logo to be placed on the highly processed cheese product. If you know anything about Kraft Singles, you know that it isn’t something you want your kids eating.

The Academy of Nutrition and Dietetics has also accepted corporate donations from other junk food companies, such as Nestle, PepsiCo, and ConAgra Foods. These companies produce sugar laden, ultra processed, GMO based foods that have been associated with heart disease, to obesity, autoimmunity, and chronic degenerative diseases.

If you break down the AND’s revenue (See image below), you can clearly see that the vast majority of it comes from corporate donations. In my experience, when you make your business dependent on donors, the donors typically call the shots behind the scenes. We see the same trend with the pharmaceutical company influence over medical journals, academic institutions, politicians, doctors, medical schools, media, etc.

A research paper published in the journal, Public Health & Nutrition had the following to say about AND:

Results:The AND, AND Foundation (ANDF) and its key leaders have ongoing interactions with corporations. These include AND’s leaders holding key positions in multinational food, pharmaceutical or agribusiness corporations, and AND accepting corporate financial contributions. We found the AND has invested funds in corporations such as Nestlé, PepsiCo and pharmaceutical companies, has discussed internal policies to fit industry needs and has had public positions favouring corporations.

Conclusion:The documents reveal a symbiotic relationship between the AND, its Foundation and corporations. Corporations assist the AND and ANDF with financial contributions. AND acts as a pro-industry voice in some policy venues, and with public positions that clash with AND’s mission to improve health globally.

It’s not rocket science. Money donations create relationships and undue influence. It the AND wants to be taken seriously and regain any credibility, they should turn down money from sponsors who represent the antithesis of good health and nutrition… but they won’t. They will most likely keep on taking the bribes, oops, I mean money. And in doing so, they will continue to erode their organizations credibility and trust with the public.

What Does Any of This Have to Do With a Gluten Free Diet?

Many embarking on a gluten free diet to restore their health are turning to ultra processed foods produced by the very companies above. Patients typically see a dietician to direct them on dietary advice. If dieticians as a group, are under the financial influence of these companies, their advice could be compromised along with the health of the patients seeking to benefit from dietary counseling. Several studies have been published that show celiac patients have a poorer outcome when consuming ultra processed foods.

Bottom line – Patients with celiac and gluten sensitivity need to be aware that the AND and it’s members are taking money from the very companies responsible for producing processed foods that could lead them toward a path of poorer health.

The post Corporate Corruption of Nutrition Experts – The Danger for Celiacs appeared first on Gluten Free Society.

When adopting a gluten free lifestyle, many people often start to research what foods are safe to eat and what foods are not safe to eat. Of course this information is critical to maintaining a gluten free diet and ultimately healing your gut and managing any associated conditions. 

But it isn’t just food that matters. The drinks you consume may also include gluten. And some of the most common drinks that people consume include those with alcohol!

So what alcohol is gluten free? And should those with celiac disease or gluten sensitivity even consume alcohol?

Gluten Free Society is glad to guide you through your gluten free journey with research-backed support. Let’s take a closer look at alcohol on a gluten free diet.

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. Of course, many alcohols are grain-based, which can be problematic for those with a gluten intolerance or celiac disease.

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

Should Those with Celiac Disease or Gluten Sensitivity Consume Alcohol?

Here are the key reasons you may want to avoid or limit alcohol consumption. 

Alcohol is generally not supportive of health

Alcohol is generally not recommended because common consumption is not healthy regardless of gluten status. For those with celiac disease or who are otherwise healing their gut, alcohol can slow this process. Remember that gluten sensitivity causes liver damage as does alcohol intake.

Furthermore, alcohol is often served with other unhealthy ingredients, like added sugar in mixed cocktails. Alcohol can also alter inhibitions and disrupt sound decision making. Many people find themselves mistakenly consuming gluten when drinking alcohol. 

Finally, some resources advocate the intake of wine as a heart disease preventative. However, there are far better ways to support your heart health than by drinking wine daily. Gluten Free Society does not recommend daily use of any alcoholic beverage while you are trying to overcome illness. 

Alcohol can damage the intestines

Research has established a negative effect of alcohol consumption on the microbiota in the gastrointestinal tract. Alcohol can cause changes in the composition of the gut microbiota composition as well as a person’s metabolic function. Alcohol consumption can contribute oxidative stress, intestinal hyperpermeability (leaky gut), and the development of a number of other chronic diseases. 

Since the gut microbiota helps to extract energy from food, synthesize vitamins and amino acids, and helps form barriers against pathogens, a gut that is imbalanced or “dysbiotic” has been associated with a number of gastrointestinal conditions, including inflammatory bowel disease, irritable bowel syndrome, and celiac disease. 

In fact, some research has even explored whether alcohol can directly cause villous atrophy (the erosion of microvilli in the small intestine). Other research suggests that villous atrophy might be explained by alcohol’s effects on protein turnover. This research indicates that two forms of alcohol can act as potent protein synthetic inhibitors, which could contribute to motility disturbances and nutrient malabsorption.

Alcohol can cause malnutrition

Alcohol consumption can interfere with nutrient absorption, resulting in overall malnutrition or in deficiencies of specific micronutrients. In fact, several studies have shown that blood vitamin levels are low in alcoholic patients, and that vitamin supplementation can support these patients.

For example, alcohol can reduce the absorption, and increase the loss of zinc in the body. 

This is particularly troublesome as zinc is necessary for the health and integrity of gut barrier function, and zinc deficiency can further contribute to the development or advancement of gastrointestinal diseases.

When to consider alcohol

Of course, there are certain times that you might feel like consuming an alcoholic beverage, for example at a holiday celebration or at a wedding. These social gatherings are a normal part of life and should be celebrated, just remember to consume gluten free beverages in moderation if you do consume alcohol.

And remember, you should never feel required or pressured to drink alcohol. If you know that alcohol doesn’t make you feel well, or disturbs your digestion, or if you know that moderating your intake (either quality or quantity), is difficult, please feel empowered to abstain.

Considerations for alcohol quality

Just as with food, it is important to consider the quality of the source ingredients of alcohol, in addition to ensuring that it is free from gluten. Many alcoholic beverages (even those that are gluten free) are fermented from crops like grapes, potatoes, and sugar cane, that have been heavily sprayed with harmful pesticides. Pesticides like glyphosate have been associated with damage to the microbiome. Purchasing organic alcoholic beverages can help to ensure that you aren’t consuming pesticides and chemicals that could damage your gut and overall health.

What alcohols are gluten free?

It should be noted that distilled alcoholic spirits (hard liquors) are considered gluten free by the manufacturers.  The claim is that distillation eliminates any gluten in the beverage.

Gluten Free Society does not recommend the consumption of any spirit derived from grain regardless of manufacturer claims.  

Wine or champagne

Wine and champagne are produced from grapes. Wine is safe on a gluten free diet, but it is recommended that you check with the manufacturer to make sure no gluten has been added.  Wine coolers are NOT gluten free as they contain barley malt. Gluten Free Society trusts the clean wine from Dry Farm Wines.

Wine and champagne are typically gluten free. Wine coolers are not gluten free.

Beer or ale

Beer is typically brewed using grain.  Many beers labeled “gluten free” use sorghum, millet, buckwheat, and brown rice as a substitute for wheat and barley. As sorghum, millet, and rice contain glutens, both regular and “gluten-free” beers are not recommended.

Brandy

Brandy is distilled from fruit. Most commonly used are pears, cherries, peaches, and raspberries. Brandy is typically gluten free.

Cider

Cider is generally made from the fermented juice of apples. The juice is typically fermented in oak barrels by adding yeast. It has a higher alcoholic content than beer (5% or greater). Ciders are sometimes gluten free, as many manufacturers add barley to them. 

Be sure to read the label and do additional research as needed. For example, Angry Orchard notes that they make their cider with gluten free ingredients and test their equipment for gluten to minimize the risk of cross contamination. 

Cognac

Cognac is traditionally made from white grapes and is safe on a gluten free diet.

Grappa

Grappa is made from pressed grapes and is safe on a gluten free diet. 

Mead

Mead is a wine produced by fermenting honey. It is safe on a gluten free diet, unless additional grain-based ingredients are added to it. Check the label!

Ouzo

This Grecian beverage is made from aniseed, fennel seed, and other aromatic plants.  Ouzo is safe to consume on a gluten free diet. Other beverages similar to ouzo are Absinthe, Sambuca, and Raki.

Rum

Rum is traditionally made from sugar cane. Rum is safe on a gluten free diet, but it is recommended that you consume rum drinks without added ingredients.

Sake

Sake is made from milled rice. It is produced by adding koji mold (Aspergillus oryzae).  Some koji is derived from barley. Therefore, sake is only sometimes gluten free and it can be hard to determine when it is safe and when it is not safe. For this reason, sake is not recommended on a gluten free diet. 

Schnapps

True German Schnaps is made from fermented fruit and is considered a true spirit. This type of schnapps is safe on a gluten free diet. 

However, American Schnapps are produced by mixing grain spirits with fruit flavors or other flavors. American schnapps is not recommended on a gluten free diet. 

Tequila

Tequila is produced from the blue agave plant.  Traditional tequila is safe on a gluten free diet.  

Vodka

Vodka can be made from either grain or potatoes, so vodka is only sometimes gluten free, when it is made with potatoes. The following vodka brands are made using potatoes:

• Ocean
• Adamba
• Blue Ice
• Chase
• Chopin
• Cold River Vodka
• Ciroc
• Jankill
• Kamchatka
• Luksusowa
• Monopolowa
• Teton Glacier
• Victory
• Woody Creek
• Zodiac

Whisky

Whisky is a distilled beverage made from fermented grain.  Typically, barley, rye, wheat, and corn are used to make whisky. Whisky is also commonly called Scotch, Bourbon, and moonshine. Whisky is not recommended on a gluten free diet. 

Mixed Drinks

Many mixed drinks are made with mixes containing multiple ingredients, including sugar, artificial colors and flavors, preservatives, and more. It is important to read the labels on these products as they often contain hidden gluten.  Common examples include margaritas, daiquiris, pina coladas, and other sweetened frozen or fruity alcoholic beverages.

When in doubt, it is best to prepare your own mixed drinks so that you can be sure that all of the ingredients are safe.

The Bottom Line

When it comes to consuming alcohol on a gluten free diet, it is important to know what you are drinking. Read labels, inquire with manufacturers, and if you are not sure if it is safe, don’t take any chances! And of course, drinking in moderation in order to promote optimal health is always recommended.

The post Gluten Free Alcohol Guide appeared first on Gluten Free Society.

“Celine Dion Concert – Singing ‘Taking Chances’” by Anirudh Koul is licensed under CC BY-NC 2.0 .

Could Celine Dion Be Reacting to Gluten?

It’s always unfortunate when a celebrity speaks out about a medical condition, but the silver lining is that it draws attention to a condition that may go unnoticed for many of us. 

Such is the case with the recent announcement by Celine Dion that she is canceling her tour due to a new diagnosis of Stiff Person Syndrome.

What is Stiff Person Syndrome?

Stiff Person Syndrome is a rare neurological autoimmune disease that is characterized by progressive muscle stiffness in the axial muscles (the muscles of the head, neck, and back), sensitivity to noise and touch, and painful muscle spasms. These symptoms can result in severely impaired movement, and over time people with stiff person syndrome may develop a hunched over posture. 

Stiff person syndrome is extremely rare. It affects only one or two in one million people, twice as many women as men. 

Stiff person syndrome is associated with other autoimmune diseases such as type 1 diabetes, Hashimoto’s thyroiditis, vitiligo, pernicious anemia, and celiac disease.

How is Stiff Person Syndrome Related to Gluten?

There is a high prevalence of gluten sensitivity in patients with stiff-person syndrome, which has led to research attempting to understand the connection between the two. 

While the exact mechanism is not fully understood, research shows that most patients with stiff person syndrome have high levels of glutamic acid decarboxylase (GAD) antibodies. GAD plays a role in making a neurotransmitter (a chemical messenger between nerve cells) called gamma-aminobutyric acid (GABA), which helps to control muscle movement.

Research also shows that there is a strong link between those with GAD antibodies and those with gluten sensitivity. This suggests that those with stiff person syndrome could likely benefit from the adoption of a gluten free diet. And some research has shown this to be true. Studies have demonstrated that a gluten-free diet can help support patients with GAD antibodies and conditions of the central nervous system in general.

In fact, one study identified a subgroup of patients with gluten sensitivity who complained of “episodic severe headache often with transient neurological deficit and extensive white matter abnormalities on an MRI.” Some of the patients also reported ataxia or neuropathy. The study found that patients’ headaches resolved with the introduction of a gluten free diet. 

Though there is no direct causation connection between gluten and stiff person syndrome, there is a growing body of research that shows that a gluten free diet might be helpful. 

Natural Ways to Manage Stiff Person Syndrome

1. Physical therapy, massage, and hydrotherapy 
2. Adoption of a gluten free diet
3. Meditation and mindfulness
4. Gentle movement (e.g., walks) as able
5. Heat therapy (hot tub, infrared sauna)
6. Acupuncture

Our Best to Celine

We certainly can’t diagnose the root cause of Celine Dion’s rare condition, but we do hope that some people can learn from her experience. And more than anything, we hope for comfort and clarity for Celine, and send our sincere well wishes. 

The post Could Celine Dion Be Reacting to Gluten? appeared first on Gluten Free Society.

When adopting a gluten free diet, it can feel overwhelming to understand what is safe to eat. One indulgence that many people inquire about is caramel. It is a common question, is caramel gluten free?

What is gluten?

Before we get into the discussion on gluten in chocolate, here is a refresher on gluten and celiac disease to provide some context to our conversation. Celiac disease is an autoimmune condition in which your immune system perceives gluten as an invader. This causes your body to launch an immune response that causes inflammation and damage to the intestines. 

Those who have celiac disease need to avoid gluten. Gluten is often defined as a type of protein found in wheat, rye, barley, and other grains. However, we know that gluten protein can be found in ALL grains. Common foods containing gluten include pasta, bread, baked goods, beer, and candy.

Is caramel gluten free?

Caramel is made from a mixture of sugar, water, vanilla, milk and salt. These ingredients tend to be naturally gluten free, however it is important to check the label to ensure that the ingredients were sourced with care and that the product was manufactured in such a way to prevent cross contamination. 

In addition to gluten, it is important to note that caramel typically contains some other ingredients that can be problematic for some people:

• Sugar: Sugar is what sweetens caramel, but sugar is inflammatory and should generally be consumed in moderation.
• Milk: Dairy is a common intolerance, particularly in those avoiding gluten or those in the process of gut healing and repair. Some caramel contains coconut milk as a dairy free alternative.
• Additives: Common additives include artificial flavors, gums and stabilizers, soy lecithin, sorbitol, and more.  

Gluten free caramel products

• Sweet Apricity sea salted caramels and caramel sauce
• Cocomels (note that the company states that their facility is not gluten free but they have an “allergen cleanse protocol and testing which is implemented between the production cycles of our products and other products which may contain allergens. This allergen cleanse reduces the potential for cross contamination on production machinery.”)
• Fat Toad Farm goat milk caramel sauce

How to make your own gluten free caramels

If you want to try your hand at making your own homemade caramel, check out our delicious recipe here.  We also  recommend these Coconut Milk Caramels, from the book Paleo Indulgences by Tammy Credicott:

Ingredients for Caramel

• 1 cup (200 g) coconut crystals
• 1/4 cup (60 mL) coconut nectar
• 1/2 cup (120 mL) full-fat coconut milk

Ingredients for Coating

• 1/2 cup (80 g) chopped dark chocolate
• 1 oz (28 g) unsweetened dark chocolate, chopped (see our recommendations for chocolate here)

Instructions:

1. Make the caramel: Place all the caramel ingredients in a medium saucepan and stir to combine.
2. Heat over medium-high heat, and boil mixture until it reaches 250°F on a candy thermometer, about 20 minutes.
3. Remove from the heat and let sit until the caramel is soft and pliable but cool, about 20-30 minutes.
4. Roll the caramel into balls by the teaspoonful and place on a parchment-lined baking sheet.
5. Make the coating: Place all the chocolate in a double boiler over gently simmering water and stir until almost melted. Remove from the heat and stir until completely melted and smooth.
6. With 2 forks, dip each ball of caramel into the chocolate, tapping off any excess on the side of the bowl. Place back on the parchment-lined baking sheet to set. You can refrigerate to speed up the process.

Is caramel color gluten-free?

Caramel color is an additive that is made by heating one or more forms of sugar (could include dextrose, maltodextrin, invert sugar, lactose, malt syrup, molasses, glucose syrup, or sucrose). In North America, wheat is typically not used as a starting ingredient in caramel coloring. Caramel color is typically derived from corn in the United States. In Europe and Australia, wheat is more commonly found in caramel coloring.

If wheat is used in caramel coloring, the label will note wheat as an allergen, so be sure to check the ingredients lists and also look for a “contains wheat” statement on the packaging.

Since corn can also contain gluten, it is best to avoid or limit caramel coloring.

The bottom line

Caramel can be gluten free, but like all foods, it is important to read labels and trust the company behind any products you purchase. Caramel coloring can be derived from a number of sources, including wheat, and is best to avoid or limit.

Browse Gluten Free Society for more do’s and don’ts of a gluten free diet. And if you think you may have gluten intolerance, take the sensitivity test to learn more!

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

Mayonnaise or “mayo” is a classic condiment that can be used in a variety of ways.  It has been around for hundreds of years, and has become a major condiment staple with hundreds of millions of gallons being produced annually.  With so much mayo out there, the question begs – Is it gluten free?

Like many foods, the answer isn’t straightforward. Largely in part because different companies use different ingredients when producing their mayonnaise.  In some cases, mayo is safe for those on a gluten free diet and in some cases it is not. Furthermore, beyond being gluten free, some types of mayo contain poor quality or inflammatory ingredients that are not recommended for those seeking a healthy diet, or to heal or repair their gut after years of gluten induced damage.

This article will take a closer look so that you can feel safe and confident in selecting a mayo to include in your gluten free diet.

What is mayo made of?

Mayonnaise in an emulsion of eggs, oil, and an acid (typically lemon juice or vinegar). When made simply and safely without the chance of cross contamination, mayo can be easily made gluten free. 

However, mayo is at risk of containing gluten if it is made with a gluten containing additive, gluten containing vinegar, or if it comes in contact with a gluten containing ingredient when it is being manufactured.

Other considerations for eating mayo on a gluten free diet

It is important to not just look for a gluten free label on a jar of mayo. We recommend also reviewing the ingredient label to evaluate the quality of the ingredients in the product. Quality can vary significantly by brand and type of mayo. Here are some key items to look for:

• Quality of eggs: eggs are a key ingredient in mayo. Be sure to look for mayo that contains well sourced eggs. Organic pastured eggs are best, but some brands will list other thoughtful practices, like “cage free eggs” or “certified humane free range eggs”. If nothing is listed, you can assume that the eggs come from an environment that is not ideal for the quality of the chicken and egg, like a factory farm. 
• Type of oil: oil is the other major ingredient in mayo. Look for a mayo that contains a high quality oil like olive oil, avocado oil, or coconut oil. Avoid all inflammatory seed oils like sunflower oil, safflower oil, grapeseed oil, cottonseed oil, soybean oil, and canola oil.
• Vinegar: some vinegars can contain gluten. While distilled vinegar is typically safe, be sure to check for a certified gluten free label to ensure that it is.  Keep in mind that many vinegars are produced using GMO corn.  If this is the case, it is recommended that you avoid the product all together, as many with gluten issues react to corn and corn based products.

Other additives, gums, etc.: many mayo products contain other questionable additives like natural flavors, high fructose corn syrup, xanthan gum, modified food starch, and more.  Sometimes these additives are derived from gluten and grains, in which case they are best to avoid.

What mayonnaise brands are safe and recommended for a gluten free diet?

Below are a few brands that are made with high quality ingredients and are certified gluten free.

• Primal Kitchen Mayo
• Chosen Foods Mayo
• Thrive Market Coconut Oil Mayo
• Sir Kensington’s Avocado Oil Mayo

Ways to enjoy mayo on a gluten free diet

There are a number of healthy ways to enjoy mayo on a gluten free diet. Here are a few of our favorite recipes:

• Burger Bowls
• Classic Chicken Salad
• Vegan Yogurt Ranch Dressing (try it on a Wedge Salad)
• Grilled Romaine Caesar with Warrior Croutons

The bottom line

In its simplest state, made with high quality ingredients in a dedicated gluten free environment, mayonnaise is gluten free. 

However, it is important to check ingredients for questionable additives and gluten containing ingredients that could make you sick. In addition, we recommend researching the company behind the product to understand how it sources ingredients and manufacturers its productsBrowse Gluten Free Society for more do’s and don’ts of a gluten free diet. And if you think you may have gluten intolerance, take the sensitivity test to learn more!

The post Mayonnaise and Gluten appeared first on Gluten Free Society.

Sushi is a Japanese food that is typically associated with raw fish. However, in Japanese, the word sushi actually means “sour rice” which refers to the traditional style of Japanese rice that is  moistened with rice vinegar. This rice is used in the familiar sushi rolls that contain raw fish and are wrapped in seaweed. Note that another Japanese favorite, sashimi, refers to thinly sliced raw fish.

So whether or not you knew the actual meaning of sushi, you might still be wondering, is sushi gluten free? What about sashimi? 

The answer is not a simple yes or no. When dining out, purchasing, or ordering sushi, there are some key ingredients to be wary of. Here is what to know about eating sushi on a gluten free diet.

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 a gluten intolerance or 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.

If you are unsure if you are gluten intolerant, take our sensitivity test!

Gluten and Sushi Rice

One area of concern for those with a gluten intolerance is the sushi rice itself. Rice is questionable for those with celiac disease. Rice does contain a form of gluten called orzenin. Rice is also highly susceptible to cross contamination by grains like wheat, barley, and rye.

In addition, some sushi rice uses non-distilled white vinegar, which is typically made from corn or wheat. This can cause a reaction in those with celiac disease.

Ingredients to be Cautious Of

In addition to gluten in sushi rice, there are some other ingredients to be wary of, including the following:

• Soy sauce: Soy sauce traditionally contains wheat, which is clearly not safe for those with celiac disease. Check out this article for more about how soy sauce is made and what alternatives you can safely enjoy.
• Tempura cooked vegetables and fish: Tempura batter is traditionally made using wheat flour or another gluten-containing flour. The tempura batter is used to coat and then deep fry meat and vegetables, so not exactly a great choice even despite the gluten.
• Other sauces, coatings, and marinades: Things like mayonnaise in a spicy tuna sauce and marinated meat or vegetables may also contain hidden gluten from vinegar, soy sauce, fish sauce, or wheat to thicken sauces.
• Ingredients that may be cross contaminated: While sushi chefs are typically very cautious when it comes to cross contamination due to the need to be very clean when handling raw fish, it is always wise to be on the lookout for cross contamination when eating food that you didn’t prepare yourself.

What Sushi is Safe?

So with all of these questionable ingredients, what sushi can you eat? Your best bet is to stick with sashimi. Sashimi is traditionally made with only fresh raw fish that is not marinated and not served with other questionable ingredients like rice. However, it is often served with soy sauce on the side for dipping, so be sure to skip the soy sauce. You might consider bringing your own coconut aminos instead!

Conclusion

As with many things, sushi can be incorporated safely into your gluten free diet, but you must be prepared to ask the right questions and order the safest options. With sushi, that means to do the following:

• Avoid marinated fish and rice
• Play it safe and just order sashimi
• Bring your own gluten free soy sauce alternative like coconut aminos
• Ask questions to confirm that cross contamination is not a concern

We hope you feel empowered to enjoy some Japanese cuisine!

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

Soy sauce is a condiment traditionally used in Asian cuisines to add a salty umami flavor to foods. It is commonly used in sauces, marinades, glazes, dressings, and more, so you might be wondering, is soy sauce gluten free?

Before answering this question, let’s do a quick review on gluten and why it is important to avoid it.  Gluten is often defined as a type of protein found in wheat, rye, barley, and other grains. Common foods containing gluten include pasta, bread, baked goods, and beer. 

People with celiac disease and non celiac gluten sensitivity need to avoid gluten in order to prevent inflammatory damage to the intestines and other areas of the body.  What does this have to do with soy sauce?

Soy sauce is traditionally made with wheat, so it does contain gluten. However, some brands market gluten free soy sauces made from soy and rice.. But is any type of soy sauce safe for celiacs and those with non celiac gluten sensitivity? This article will take a closer look.

What is in soy sauce?

Soy sauce is typically produced by fermenting soybeans and wheat. Making soy sauce involves a two-stage fermentation process and requires added fermentation agents, typically Aspergillus Oryzae fungal spores in the first stage and lactic acid bacteria and yeast in the second stage. Soy sauce also contains quite a bit of salt, with about 280 mg of sodium per teaspoon (5 milliliters).

Gluten-free and low sodium varieties of soy sauce are available. The gluten free varieties typically use rice (which can be problematic)  or soy instead of wheat, and the low sodium varieties simply add less salt. The flavor of these options is slightly different from traditional soy sauce. 

Is soy sauce gluten free?

Traditional soy sauce is made with wheat, and is therefore not gluten free. However, many soy sauce manufacturers have recognized the demand for gluten free products and have started to market gluten free soy sauce alongside their traditional soy sauce made with wheat. For example, popular brands San-J and Kikkoman both make gluten free soy sauces. 

While it might seem that these gluten free soy sauces should be safe to eat, the truth is, they are still highly processed, have the potential to be cross contaminated, typically contain genetically modified organisms (GMOs), and may still cause a reaction and intestinal damage in those with gluten problems. Therefore, we recommend that those with celiac disease and gluten sensitivity avoid “gluten free” soy sauces made with rice and soy. 

Gluten free soy sauce options/alternatives

So what can you use to substitute for soy sauce? We love coconut aminos. Similar to soy sauce, coconut aminos is a savory seasoning sauce with a rich flavor. It is made from the fermented sap of coconut palm and sea salt. To make coconut aminos, coconut sap is extracted and is then stored. During this time, it ages and ferments due to the natural sugars present within it. 

While coconut aminos is a similar color and consistency to soy sauce. However, it has a milder, less salty, and sweeter flavor. Even though coconut aminos is made from coconut sap, it does not taste like coconut. Some high quality sources of coconut aminos include:

• Coconut Secret Organic
• Big Tree Farms Organic
• Primal Kitchen No Soy Island Teriyaki Sauce

Ready to give it a try? Here are a few delicious and healthy gluten free recipes using coconut aminos:

Skillet Egg Roll in a Bowl

Sweet and Spicy Shrimp with Sesame Slaw 

Tom Ka Gai- Thai Coconut Soup

Korean Inspired Burgers with Spicy Cucumbers

Steak Fajita Sheet Pan

Skirt Steak Fajita Bowls with Cauliflower Rice

The post Is Soy Sauce Gluten Free? appeared first on Gluten Free Society.