Should We Be Gluten Free

GLUTEN-FREE

Fad? Allergy? Diet trend? Autoimmune? Pesticides?

Do you experience anxiety, autoimmune symptoms/diseases, chronic bloating and IBS, fibromyalgia, chronic/multiple allergies, or other "general inflammatory" conditions? Read on to find out if wheat could be the culprit. Discover how they may be affecting you and get some tips on trying to "go gluten free".

*This is one of my longer articles, but worth the read if you experience any of the above symptoms.  Scroll to the bottom for the synopsis.

Many of my professional and personal consultations entail assessing environments and recommending simple changes to improve air quality, focus, rest, and energy levels. However, during many of my consultations the topic often turns to what we consume. I do offer a pantry service where I help you turn your pantry over with easy and healthy real food options.   Gluten intolerance almost always comes up, and I receive many messages about this.

More and more people, mostly women, are “going gluten free”. Have you ever asked yourself if this is a trend or if all of these people suddenly need to be gluten free? Is this disorder related to a high gluten content in American foods or is it a physiological dysfunction related to an autoimmune disorder? Or are all of the symptoms related to a hybridized wheat that our bodies don’t know how to process? Unfortunately, we do not have all of the answers yet. This article will provide you with known facts and leading research about gluten intolerance. So what is gluten, and what is the big deal?

WHAT IS IT?

Gluten is a large, complex protein found primarily in wheat, rye, barley and some oat. Most research is showing oats to be intrinsically gluten free, but cross contamination is almost inevitable. Wheat and rye grains contain the highest level of gluten. It gives rise, shape, and chewy texture to many types of bread; thickens many sauces, and helps to preserve prepared foods. It is even found in processed cheese and meat products to provide texture. When water is added to wheat, the starch dissolves, and a sticky gluten substance remains. Gliadin, one of the components making gluten, is what most people have a reaction to. Those with a pure wheat allergy respond to gliadin-w, and those with a gluten sensitive enteropathy are responding to the other gliadin molecules. Gliadin is very difficult for the GI tract to metabolize, and for those lacking the enzyme it is impossible. This is why babies are first given rice meals when they begin solid foods. It is soluble by ethanol, which is leading to research linking chronic ETOH consumption and gluten sensitivities. Intolerance indicates the inability to break down the gluten. With prolonged exposure or the more severe forms of intolerance, such as celiac, the body attempts to attack the gluten in an autoimmune process; therefore damaging the villi and intestinal lining.

An estimated 15%-20% of the population have a gluten intolerance to some degree. There is good evidenced that reveals that American hybridized wheat is unable to be processed by our bodies. Either it passes through without issue, and without nutritional benefit, or it causes an inflammatory response as described below. This also explains why many have trouble with some breads or can ingest European pastas and breads without issue. A gluten allergy is simply an allergy to the wheat product that typically does not have long term effects. Symptoms include rash, swelling of the hands and face, itching, and possibly difficulty breathing. It can be treated with Benadryl; but the reactions can be severe if not recognized early. Those with a gluten intolerance or celiac disease are exposed to an autoimmune inflammatory process that can lead to a wide array of symptoms, concomitant disease processes, and long term complications. One may think of intolerance and celiac disease on a continuum that slides based on the severity of reaction and the degree of damage to organ systems.

WHAT HAPPENS FROM THE INSIDE?

Unfortunately, no matter where you lie on that continuum the answer to maintain a gluten free diet. Why is a gluten free diet so important? Gluten causes a wide range of systemic dysfunction by disrupting your guts ability to absorb vitamins and by creating chronic inflammation. We know that due to an inability to metabolize gluten, villi, which normally serve as a passage way for key vitamins, nutrients, and enzymes; become damaged. With damaged villi the small intestines cannot do their job which is to uptake of most of essential vitamins and nutrients such as B vitamins and vitamin D, release enzymes for metabolism, and provide immunity. This is where the “leaky gut” syndrome comes from. An unhealthy gut leads to a cascade of health issues evidenced by chronic and wide spread inflammation.

Probiotics found in the intestines help prevent growth of “bad bacteria”, and the mucous lining serves as a layer of protection as well. It is the combination of these malfunctions along with the chronic immune response that causes most of the symptoms and correlating conditions associated with gluten consumption. It is important to note that this inflammatory process presents differently in everyone. The end result is the same, gut damage leading to vitamin deficiencies, immune compromise, and chronic fatigue syndromes.

This is a great place to start learning about hybridization of wheat: http://www.dgaryyoung.com/blog/page/9/

Understanding this process makes it easier to understand why patients may experience depression and anxiety (lack of B vitamins), be more apt to be chronically ill with sinus issues and aches and pains (decreased immune function), and be more likely to experience nerve and blood vessel damage (decreased Ca and vitamin D). Signs and symptoms are usually vague and include nausea (usually without vomiting), urticaria (more likely with airborne or contact exposure), increased allergies, eczema, allergic rhinitis, headaches, abdominal cramps, bloating, and diarrhea. Long term exposure can lead to additional symptoms and events such as arthritis, depression, mood swings, chronic fatigue and lethargy, chronic cough of unknown origin, lactose intolerance, anemia, infertility, fibromyalgia, and miscarriage. Other disease processes such as diabetes type 1, thyroiditis, anemia, and migraines have also been linked to gluten intolerance. Unrecognized symptoms in children usually include multiple allergies, chronic ear infections, and eczema. Some studies have shown that up to 50% of patients with rheumatoid arthritis test positive for wheat allergies. Studies are also revealing a strong link between wheat allergies and exercise induced asthma, asthma, and autism. It is also thought that some of the latex allergies were actually due to a wheat allergy from the donning agent coating the latex gloves. Most manufacturers quit using a wheat derivative in the late 90s.

Studies being conducted now are indicating a link to ADHD, autism, and Alzheimer’s. While gluten intolerance may not be a cause for all of these neurological dysfunctions it is believed a gluten free diet may help slow or improve the nerve damage. Low calcium related to decreased uptake from the GI system can lead to nerve damage; and gluten itself can be damage to the lining of nerves. However, even in those not intolerant low or no gluten may improve nerve function in existing disorders. New studies are linking long term NSAID use to increased risk of gluten intolerance. It is unclear if patients are more likely to use chronic NSAIDS (for muscle aches, headaches, and pains) or if chronic NSAID use can cause the same type of damage to villi leading to gluten intolerance. Additional studies are being conducted on the link between gluten intolerance and colon cancer. Friends, family, and patients may feel frustrated and depressed, not only because of the lack of vitamins and immune function; but because of the vague symptoms, and years of suffering without an appropriate diagnosis. Some patients report “feeling like they were crazy” or family members thinking they were “crazy”. Future studies may include effects of a gluten free diet for those with attention deficit disorder and those with fibromyalgia.

HOW DO I KNOW?

Determination of gluten intolerance is best completed with an exclusion diet of 2 weeks. Elimination or significant improvement of symptoms indicates a positive diagnosis. Blood tests and endoscopies can be completed to show Ige levels and check for atrophy of the villi; but these tests only catch a small percentage of those with an intolerance (those whose process is advanced enough to have significant damage to the villi). Despite the results the solution is to be gluten free, which means wheat free. Unfortunately, the smallest amount of gluten initiates the autoimmune cascade and inflammatory process. While chronic ingestion is much more damaging, a single consumption can cause acute nausea, vomiting, diarrhea, and rhinorrhea. Constipation and discomfort can last for days after a single, small consumption.

THE ANSWER

Living a gluten free life. Some physicians attempt to manage initial symptoms with a variety of medications such as steroid and immune suppressants (celiac). These will decrease inflammation and potentially prevent future inflammatory response. Note that these are not long term treatments or cures; but merely symptom management.

When deciding to “go gluten free”, determining what one can or cannot have anymore can be much more challenging then it appears. Gluten is found in so many products that recognizing all of the names can be challenging and time consuming. It takes time to read labels diligently and study all the terms. Unfortunately, most products do not label wheat as an allergen. While a new movement is calling for companies to add wheat as an allergen to their ingredients, it is not yet being enforced consistently. Included below is a table of some of the most common names found on labels that may indicate the presence of gluten. However, this is not as straight forward as it sounds. For instance, modified food starch MAY have gluten in it. Some companies use corn starch, while other companies add gluten; but they all use the same name. Distilled vinegar contains no gluten, but regular vinegar does. However, some companies only write vinegar on their ingredient list when they actually use distilled vinegar. As you can see being completely gluten free requires a lot of research and diligence. If you, a friend, a loved one, or a patient are struggling with health issues that are inflammatory in nature a gluten free diet may help you. The easiest way to start is to stick with the safe foods (fresh or fresh frozen meats, vegetables and fruits) and to avoid hazards (sauces and many spices). A list of safe foods is also included below. As you are able to do more research (which includes calling and emailing companies, and reading the websites) you can add additional products to your kitchen. Out of convenience I have added a list of some of my favorite gluten free products to restock your kitchen with. Many regular grocery stores are carrying gluten free products now. Some mix the products in with their regular products so you have to read the labels. Others have a gluten free section or add it to their organic section. Your broadest range of choices, but the most expensive, are your organic food stores such as Whole Foods or Fresh Market. Costco is my favorite by far if you have access. Remember, you don’t have to have bread to have a wonderful meal!

While it may seem overwhelming, the change is well worth it. When your body is free from that inflammation and your headaches, pain, anxiety, depression, and GI symptoms are gone; you feel like a new person. Gluten will be a thing of the past that you barely remember.  Living gluten free is becoming easier; and for those who need it is well worth the "sacrifices".

SYNOPSIS:

• Hybridization & farming practices of American wheat have made it undigestible and harmful to our GI systems.
• Some people's body's react more strongly to this invader than others.
• If you are not in the small percentage that has a true wheat allergy or celiac switching to Einkorn wheat may eliminate your symptoms.
• Eliminating gluten reduces inflammation, improves GI function, and often leads to resolution of IBS symptoms, reduction in joint pain, anxiety, migraines, allergies, and chronic fatigue.