3 Tips For When A Gluten Free Diet Does Not Work

According to research, 1 in 133 people have celiac disease which is the inherited autoimmune condition where eating foods containing the protein gluten causes damage to the villi in the intestines leading to a number of malabsorption problems and physical symptoms.  There are more than 2 million people in the United States who have celiac but have not been worked up or diagnosed.  It has been suggested that even more people suffer from non-celiac gluten sensitivity which is not an autoimmune disorder however eating the protein, gluten, causes significant symptoms throughout the body that are not necessarily all centered in the intestines.  With either diagnosis, people must go on a strict gluten-free diet however what happens when a gluten-free diet does not work and the symptoms do not resolve?  Here are 3 tips to try.

1.      Really evaluate how gluten-free you are on a daily basis.  As it takes 6-12 months for the intestines to heal, eating gluten ‘here and there’ by choice or by accident can take its toll on the healing of the tissue.  Really read labels, do your research on key words to look for and do not assume.  Gluten products are often used in places one may not think such as in sauces, salad dressing, yogurt, soy sauce, BBQ sauce, soups, spices, and gravies.  Really ask when at restaurants about seasonings and sauces or read labels, even some ice creams use gluten flour as an ingredient.

2.      Could it be something else?  There are over 300 document symptoms of celiac disease and gluten sensitivity however many of those symptoms overlap with other conditions.  Perhaps your migraines are related to hormones or stress, your fatigue is due to insomnia or a thyroid problem, your joint pain is osteoarthritis or genetic, or your ongoing heartburn is related to a lower esophageal problem, stomach acid issues or eating too quickly.  Both constipation and diarrhea can occur with different thyroid problems.  Cracks at the corners of the lips can be due to deficient B-vitamins, particularly vitamin B12. 

3.      Are you sensitive or allergic to another food?  Research points out that many that have celiac also have a problem with dairy products.  In fact, the top ten most common food allergies are: dairy, gluten/wheat, eggs, peanuts (not a nut), tree nuts, fish, shellfish, soy, tomatoes and corn.  It may be worthwhile to consider removing all traces of dairy from the diet for a few months and then re-evaluate your symptoms from there.

Talk with your healthcare provider if giving up gluten has not resolved your symptoms and consider these tips in order to continue to improve your health.

References:

1.      The University of Chicago Celiac Center.  (n.d.)  Celiac Facts and Figures.  Web.  20 April, 2013.

http://www.uchospitals.edu/pdf/uch_007937.pdf

2.      The University of Chicago Celiac Center.  (2013).  About Celiac Disease.  Web.  20 April, 2013.

http://www.cureceliacdisease.org/archives/category/faq-about-celiac-disease

3.      Woodward, J.  (2013).  The Management of Refractory Coeliac Disease.  Web.  20 April, 2013.

http://www.medscape.com/viewarticle/779873_2

Gluten Free for Thanksgiving

The holiday season is in full force and on Thursday Americans will be giving thanks for what they have (or in some cases – don’t have) and enjoying good food with good friends and family.  For some, big holiday dinners can pose a challenge, especially when it comes to food allergies and food intolerances.

Thanksgiving meals are traditionally full of gluten as it can be in the turkey (oddly), the stuffy, rolls, and dessert however there are so many resources available for an amazing gluten-free (GF) experience that one should not feel deprived.

First, go to the web. There are some great websites dedicated entirely to a GF meal.  After a quick search, you will have thousands of recipes at your fingertips.  Remember, even if you have not been diagnosed with Celiac disease, the same foods apply therefore you could type ‘celiac’ into the search engine and find what you are looking for.  There are also several yummy cook books available to meet everyone’s intolerant or allergy needs.

Second, talk with your grocery store.  So many stores now-a-days have gluten free options and cater to those with food allergies and food intolerances.  My local New Seasons, Whole Foods and Trader Joe’s showcase ingredients and recipes in order to meet everyone’s needs.  Many companies have online websites allowing you to purchase directly and have shipped to your doorstop the rolls, bread, desserts, pie crust and more.

Third, remember that you are definitely not going to starve.  Unless a gluten containing ingredient is added to the food, meat, most dairy products, vegetables, beans, lentils, fruit, squash, potatoes, sweet potatoes, rice, nuts and seeds are inherently gluten-free.  Substitution will be your best friend and reading labels (as usual) will be key.  Consider flours such as almond, coconut, rice, millet, quinoa, buckwheat, and corn when making meals.  There are several GF stuffing options available plus (as stated above) the mashed potato and sweet potato/yam dishes are delicious.  Don’t forget salads, cranberry and rice dishes as well.

Fourth, talk to your host or educate your guests.  Obviously not all family and friends understand intolerances or allergies with many ignorantly rolling their eyes or questioning whether it’s a ‘fad.’  If you are hosting the party then it will be much easier to know exactly what foods are GF.  If you are joining a party, talk with the host about your options and volunteer to bring a few side dishes and a dessert you know for certain you will enjoy.

Fifth, be prepared ‘just in case.’  How many times has someone sworn the food was GF only to find out later…it was not.  This can leave you with symptoms of intestinal distress, fatigue, skin breakouts, headache, hormone changes, insomnia, feeling sick and more.  Remember to be prepared just in case you come in contact with your allergen.  Take probiotics (if you don’t already) as they are the good gut bacteria that help improve the health of your intestines and reduce inflammation.  Consider starting these the week before and continue them even after the meal.  There are several digestive enzymes on the market geared towards helping the body to break down gluten if accidental ingestion occurs.  These are not ‘magic’ pills but they may help lessen the symptoms if taken either during or just after exposure.

As it is the season for holiday dinners, gatherings and parties, these suggestions can be used through the rest of the year when planning out your events.  Remember that you are not alone – there are so many great resources full of incredible free information in order to make your season a healthy one.

Resources (no affiliation – we know there are many other wonderful sites out there too, this is a start.):

1.       Living Without magazine.  www.livingwithout.com

2.       Gluten Free Living magazine. www.glutenfreeliving.com

3.       Celiac information. www.celiac.com

4.       Gluten Free Girl and the Chef.  www.glutenfreegirl.com

5.       Elizabeth Hasselbeck’s GF website.  www.elizabethhasselbeck.com