Gluten-free for Dummies

I have a loooong relationship with "gluten".  It all started 10 years ago when I was feeling sluggish and tired and a friend recommended I see a Naturopath. After a few tests, she told me I was sensitive to sugar and gluten and to eliminate them.  I had NO IDEA what gluten even was so she gave me the book "Living Gluten Free for Dummies" (yes, there is such a thing!), and I went on to do a 21-day gluten free diet.

I felt much better- my energy came back, no more crashing in the afternoon, and so my journey with "gluten free living" started.  It has been on and off and my opinion on it has varied a lot through the years and my studies, but I think today I am pretty clear on how I feel about it.

First of all, let's discuss...

What is Gluten?

Gluten is a protein found in grains such as rye, barley and our beloved wheat. It is present in all forms of wheat (bulgur, durum, semolina, spelt, farro and more).  It is in bread, pasta and baked goods, but also in products that may surprise you, like certain brands of chocolate, imitation crab (surimi), deli meats, soy sauce, vitamins and even some kinds of toothpaste.

What is Celiac Disease?
For some people, about 1% of the population, gluten can be a matter of life or death. These people have a condition known as celiac disease. Celiacs are so sensitive to gluten that even a small amount- (really just a trace) - can make them very sick. Because gluten damages the lining of the small intestine in those with celiac disease, it can lead to a host of health problems ranging from chronic diarrhea and abdominal cramping to osteoporosis and even the risk of some cancers.

What is gluten sensitivity?
"Gluten-free" experts say it is not just celiacs the ones that may be getting sick from gluten, but that even people with gluten sensitivity (very hard to diagnose) can have damaging implications to their gut lining, and thus, affecting their general health.

Unfortunately, testing for gluten sensitivity is not very accurate (as it isn't for many other food sensitivities) which is why many in the medical community do not support these claims.  The only real way to know if you are sensitive to gluten, or many other foods for that matter, is to eliminate it for a period of time and if you feel better, you know it was causing you harm.

Why is wheat bad now, if we've been eating it for so long?
Some experts state that modern wheat is not what our grandparents and great grandparents ate. That what we are eating today is scientifically-engineered and it has made for a different chemistry in the wheat.

"Gluten can be difficult to digest in big amounts and modern wheat has three times the gluten as ancient wheat, leading to tremendous inflammation and diseases like thyroid disorders and autoimmune disorders. It also contains a super starch called amylopectin, which the body does not know how to convert to energy, and so instead, the body stores as fat."

Also, with the significant increase in our gluten intake over the past 50 years due to the ubiquity and overconsumption of products made with highly refined wheat flour, we are just beginning to appreciate gluten's impact on our health.

There are a few studies that show that gluten can be bad even for those only sensitive to gluten.

This study talks about the increased prevalence of undiagnosed Celiac.

This study talks about diseases related to gluten sensitivity.


What is a gluten free-diet?
Here is the catch... a gluten-free diet is, well, one that is free of all the grains and substances containing gluten as mentioned above. No beer, bread, cupcakes, soy sauce, pizza, deli meat and even some chocolate!

Seems hard and miserable right?? Don't worry! Our fabulous food industry made every product imaginable as "gluten-free".  And here is where my problem lies...

It’s a surprising statistic, but a study found that 81% of people suffering from celiac disease (gluten intolerance) who followed a gluten-free diet gained weight. That’s because there is a common misconception that anything labeled "gluten-free" must be good for you.

Many processed gluten-free foods and gluten-free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price. In addition, processed gluten-free foods are lower in fiber, so you won’t stay full as long, and many people who follow a gluten-free diet using these products are missing out on the benefits of good carbohydrates like brown rice, fruits or beans, which all help to regulate blood sugar.

The long list of ingredients on some of those gluten-free breads is pretty awful!
To the point that if you don’t already have a digestive problem you are surely going to give yourself one! Sorghum, contained in many gluten-free products can be extremely hard to digest – especially if its not processed properly. Tapioca starch and almond flour, in large quantities (on a daily basis), can lead to inflammation and thyroid troubles. And, xanthan gum, used in many gluten-free products, can cause gastrointestinal distress, lung problems, and blood sugar imbalances.

There is a way to go gluten-free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, and other whole grains.

My point of view today:
Gluten-containing products have been in the human food supply for thousands of years. Asians ate wheat-based noodles, the French ate croissants, people in the middle east ate chapattis and pita bread, and all over Europe various types of bread have been staple foods for centuries. Wheat is in the bible and was even called the “Staff of Life” by the ancient Egyptians!

So why is (gluten) wheat getting such a bad rap?

Here's the thing. The human digestive system has deteriorated over the past 70 years due to large amounts of sugar, highly processed and chemicalized foods, excess stress, lack of proper chewing, moms not breastfeeding their babies, overuse of antibiotics that destroy intestinal flora, and various other reasons.

But, it’s much easier to blame the wheat and gluten for our sudden onslaught of tummy troubles!

Also, as mentioned above, the gluten in modern wheat, due to the mechanized process of commercially producing mass quantities of bread in the shortest amounts of time, was hybridized to contain higher levels of gluten so it could withstand the mixing pressure of the production process.

I believe it is these factors, and not just gluten, that are causing so much of the problems and diseases.  Also, the amount of wheat we eat these days is much more than ever!

But let me make this clear... there are times in therapeutic situations and severely sensitive folks that eliminating gluten is best, at least (and maybe just) until the digestive tract is repaired.

What is one to do?

1. Clean up your daily diet. That means take out all the CRAP that mimics food and eat real food!
2. Heal your digestive system by incorporating collagen and amino acid rich bone stocks.
3. Recolonize your intestines with good bacteria by eating fermented foods like sauerkraut, kimchi, kefir, and yogurt.
4. Chew your food! Can't stress this enough!… carbohydrate digestion begins in the mouth not in the stomach. 
5. Relax, and don’t eat the whole loaf. I know once you get that mouthwatering hot-baked bread into your mouth you’ll naturally want to scarf down the entire loaf. Don’t do it! That won’t make you feel good, you’ll be very angry, and will probably blame me for suggesting you eat wheat! ; )

Be well! 
XO,

Gut feeling? All health (and disease) begins in the gut.

Hippocrates said "All disease begins in the gut" 2,000 years ago, but we're only now beginning to understand just how right he was!

The Gut- Your Healthy Soil
This is a metaphor I like since we are now beginning "organic farmers" and have learned this VERY well in the past couple of years. The key to organic farming is a healthy soil.  Bugs, pests and weeds

are not attracted to plants growing in healthy, mineral rich soils.  However, with conventional farming, you grow plants wherever and whenever, and pests LOVE these dirty soils, so just spray herbicides, pesticides and fertilize the heck out of them to keep the bugs away and help them grow.  The result? well yes, a tomato.... but flavorless, with less nutrients, and pretty toxic for human consumption (not to mention, the environment).

Now think about it.... Our gut is like the soil. An unhealthy gut attracts disease, just like an unhealthy soil attracts weeds and bugs.  And just like the use of toxic pesticides and herbicides you will need drugs to cure and maintain your body alive.

But keep it healthy and feed it whole foods made by nature, and you get a healthy body and mind!

Gut Bacteria??

I mentioned last week how abut 70% of our immune system is in the gut. Not only that but basically, we are a walking bacterial colony. There are more genes in the flora of the intestinal system than the rest of our body- so much more that they are now being called a "second genome." The health of your body and mind is largely tied to the health of your gut. 

The gut flora functions by:

• promoting normal gastrointestinal function
• providing protection from infection
• regulating metabolism
• stimulating the immune system 
• synthesizing and excreting vitamins 
• helping metabolize drugs
• stimulating the production of natural antibodies and help maintain a healthy gut lining

An unhealthy gut flora has been linked to diseases ranging from autism and depression to autoimmune conditions like Hashimoto’s, inflammatory bowel disease and type 1 diabetes.

The Gatekeeper and The Leaky Gut

Have you ever considered the fact that the contents of the gut are technically outside the body?  The gut is a hollow tube that passes from the mouth to the anus. Anything that goes in the mouth and isn’t digested will pass right out the other end. This is, in fact, one of the most important functions of the gut: to prevent foreign substances from entering the body.

When the intestinal barrier becomes permeable (“leaky gut syndrome”), large protein molecules escape into the bloodstream. Since these proteins don’t belong outside of the gut, the body mounts an immune response and attacks them. 

The tricky part is: you don’t have to have gut symptoms to have a leaky gut. Leaky gut can manifest as skin problems like eczema or psoriasis, heart failure, autoimmune conditions affecting the thyroid (Hashimoto’s) or joints (rheumatoid arthritis), mental illness, autism spectrum disorder, depression and more.

What Alters Gut Bacteria or Causes Leaky Gut?

• Zonulin, Gliadin and Wheat- Researchers have identified a protein called zonulin that increases intestinal permeability in humans and other animals. Zonulin opens up the spaces between the cells of the intestinal lining.  Gliadin is a type of gluten (a protein) in wheat that causes zonulin levels to increase both in those people who have celiac disease and many who do not. This is why you hear so much of the "gluten-free" rage! (although this is not very straight forward, and I will write about that in a future post).
• Antibiotics and other medications like NSAIDs, antacids, and acid-blockers, among others.
• Diets HIGH in refined carbohydrates, sugar and processed foods.
• Diets LOW in fiber from fruits, vegetables and whole grains.
• Chronic stress.
• Chronic infections.

12 Steps to Maintain a Healthy Gut.

1. Do an Elimination Diet. For 7 to 10 days eliminate the top food allergens and reintroduce one by one. Pay attention and see if you notice effects or reactions of any in your body.  If so, like so many people with gluten or dairy, eliminate from diet.
2. Remove or avoid toxins. By avoiding processed foods, sugar and genetically modified (GMO) foods from the diet. Also trying to buy dairy and animal products and the dirtiest produce items ORGANIC.
3. Avoid processed soy. Soy milk, soy protein, soy flour, etc. For more on this, click here.
4. Eat fermented foods.  These include good quality organic kefir and yogurt, sauerkraut, miso,
   
   kim chi, etc. Even a teaspoon a day of sauerkraut would go a long way!!!
5. Eat fermentable fibers. Like sweet potato, yam, yucca, chicory root, dandelion greens.
6. Eat prebiotic rich foods. Prebiotics such as Inulin and FOS (fructooligosacharides) assist in the growth and activity of probioitcs. Foods such as bananas, garlic, asparagus, Jerusalem artichokes, honey, leeks and onions are rich in inulin and FOS.
7. Eat more fiber through fruit, vegetables and whole grains.  The ACTUAL whole grains (not Cheerios!!) like oats, brown rice, millet, buckwheat, wheat berries, etc.. Consuming enough fiber to maintain a daily bowel movement is important. A slow bowel transit time leads to increased exposure of your body to toxic bowel contents.
8. Limit animal protein. especially conventional for the use of hormones and antibiotics in their growing.
9. Stay Hydrated. Get enough fluids from beverages and foods you eat. Healthy digestion requires adequate fluid intake. Many factors such as exercise, weather, weight and health affect how much water is right for you. Read this post for more information and tips on staying hydrated.
10. Eat Mindfully. How you eat can be as important as what you eat. Eat slowly and CHEW your food.  Chewing helps release salivary amylase, an enzyme in the mouth that starts the process of digestion.  Stop eating when you feel full, and avoid eating just before bedtime.
11. Take steps to manage your stress. Stress has a direct effect on digestive health. Depending on the way an individual's body reacts, stress can cause the passage of food through the digestive system to slow down or to speed up, which can cause digestive upset. Digestive muscles may exert less effort and digestive enzymes may be secreted in smaller amounts when you are under stress. Stress can also worsen symptoms of conditions such as peptic ulcer, irritable bowel syndrome and ulcerative colitis. Your body and mind need time to rejuvenate and relax.
12. Move!! Exercise is essential for regular bowel movements, help strengthen abdominal muscles surrounding our GI tract, in addition to helping with stress management!

If you have more serious conditions, like an autoimmune disease, your gut may actually need repair, which is more involved than these steps.  In that case, I recommend you see a naturopath, nutritionist, or holistic doctor to guide you in your specific situation.

Now go ahead and keep your soil healthy!!!