“Certified Gluten Free”. It is truly amazing how many people are willing to “try” a gluten free diet. Is it because more people have developed a gluten intolerance? Or perhaps they are want to figure out if they have a genuine Gluten Intolerance or Celiac Disease?
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Gluten Free Baking Tips is a great resource for gluten free and grain free flours as well as how to adjust to baking without wheat.
Gluten Intolerance or Celiac Disease
I’m writing this post for you AND for me! I have been eating gluten free food for about ten years and strictly following a gluten free diet for almost ten years. It’s made a huge difference in my gut health, and my overall health. Reading labels and finding “gluten-free” versions of favorite foods has been my life.
Where ever you are in your health journey, I hope you’ll find new information and encouragement today.
I will be writing two posts dedicated specifically to this topic.
Gluten Free Part I: Gluten Intolerance or Celiac Disease
- What is a gluten free diet?
- Do you have a gluten intolerance or celiac disease?
Gluten Free Diet Defined
A gluten-free diet is a diet that strictly excludes the protein gluten. Gluten protein can be found in wheat, spelt, rye and barley. The word gluten is actually means “glue or sticky”, because once it is mixed with water it becomes sticky. You’ll notice this mostly in bread products.
Specifically these ingredients contain gluten: wheat flour, white flour, spelt flour, durum, kamut, semolina, barley, rye, malt and brewer’s yeast.
You’ll find most bread, pasta, dried cereals, baked goods, and snack products contain gluten. Other products you might not think of that contain gluten are alcoholic beverages, flavored ice cream, broth, couscous, soy sauce, marinades, canned soup, and many salad dressings.
One of the biggest concerns with undiagnosed gluten intolerance or celiac disease is that the body can’t absorb nutrients into the bloodstream properly. When our body is deprived of nutrients you experience health issues; growth problems and anemia are two common issues.
What doesn’t contain gluten??
- Organic or Free-Range Meat: chicken, beef, venison, pork, and fish.
- Eggs.
- Fruits and Vegetables.
- Nuts and Seeds.
- Herbs.
- Cheese: cow, goat, camel, and sheep cheese is made without gluten.
- Grains: rice, quinoa, buckwheat, sorghum, corn, millet, amaranth, tapioca, arrowroot and oats.
- Coconut flour and products
Caution: Remember to eat restaurant meat with care, as it is either coated or marinated in a gluten containing sauce. Restaurants often use a gluten ingredient as a filler in burgers.
Big Caution: I have found that food delivered to the restaurant may not have all the ingredients listed on the box. Therefore the waitress/waiter might not even know if an entree is gluten free. I advise checking reviews online to see if anyone reported a reaction to “hidden gluten” before dining out.
Note about seasonings: gluten is often used as a filler ingredient.
There is a big difference between an individual who is intolerant to gluten and one that has celiac disease.
Gluten Intolerance or Gluten Sensitivity
It seems more and more people are realizing that they have a gluten intolerance or gluten sensitivity. The intolerance might have developed due to illness, genetics, or poor diet/environment.
People with unknown digestive difficulties tend to react poorly to gluten, and therefore cut it from their diet.
Irritable bowel syndrome (knowns as IBS), can be a cause of a gluten intolerance. People with IBS have difficulty digesting certain food groups like gluten, dairy and often all grains.
Lastly, people that struggle with inflammatory diseases such as asthma, allergies or arthritis. Gluten triggers inflammation in these individuals. They find better health when refraining from eating gluten and grains.
Gluten Intolerance Symptoms:
- Bloating
- Abdominal Pain
- Constipation
- Diarrhea
- Brain fog or tired feeling
- Skin issues such as psoriasis
- Headaches
- Depression
- Iron Deficient
- Joint and muscle pain
- Increased allergies and inflammation
If you think you might be gluten intolerant, please see your health practitioner or a holistic doctor. One of the easiest ways to diagnosis is with a gluten free elimination diet. “6 Benefits to an Elimination Diet”. Another solution is ask for a genetic blood test that specifically looks for genes that would indicate intolerance to gluten.
Gluten free eating doesn’t have to be expensive either! I like to buy gluten free personal products and flour online through Thrive Market. Use this link to get a discount on your first order: Get an extra 25% OFF your first order + a 30 day free trial membership when you sign up at Thrive Market!
Celiac Disease
A smaller people group are genetically predisposed to not tolerating gluten in their body. When diagnosed with celiac disease its most likely for a lifetime.
Specifically it’s defined as “a disease in which the small intestine is hypersensitive to gluten“. Celiac disease is a serious autoimmune disorder where gluten actually does damage to the small intestine. Check out the Celiac Disease Foundation for the latest research.
Celiac Disease Symptoms
- Abdominal bloating and pain
- Flatulence
- Chronic diarrhea
- Achy body
- Vomiting
- Weight loss
- Fatigue
- Growth problems
- Depression
The best way to diagnosis if you have Celiac Disease is to see your doctor. Doctors will likely order a genetic blood test to see if you’re genetically predisposed. Another test they could do, if you’re still eating gluten, is an intestinal biopsy. If you’re experiencing gastrointestinal issues and have symptoms of celiac disease you need to see your doctor right away.
I have friends that have celiac disease and they both carry an epinephrine auto-injector (Epi-pen is one namebrand). Please take your symptoms seriously and see a doctor. Once you remove gluten from your diet you’ll feel like a million bucks!
Keeping a food journal will be both helpful for you and your doctor. Download a FREE and easy to use Food Journal Printable here.
We still have more to discuss when it comes to a gluten free diet. It’s very trendy right now and many have concerns about the necessity of the diet and if it really improves our health. Come back for Part II.
Gluten Free Part II – Benefits and Concerns of a Gluten Free Diet.
- Negative sides of a gluten free diet.
- Benefits of following a gluten free diet.
I’ll share legitimate concerns about the gluten free diet, and the wonderful benefits of a gluten free diet. Comment below what you found helpful. Your comment could benefit other readers as well.
Pursuing Better Health Together,