Is Going Gluten-Free Really That Important?

Gluten is a group of proteins found in the seeds of grasses. The gluten proteins in Wheat (gliadin), Barley (hordein), and Rye (secalin) are particularly damaging and must be completely avoided by individuals who have a gluten sensitivity or Celiac Disease. There is some debate whether the gluten proteins in other grains ("zien" in corn, "avenin" in oats, etc) are problematic in some individuals as well, which is why some argue that a grain-free diet is the only true gluten-free diet.

TIP: When trying to remember which grains must be avoided on a gluten-free diet, use the acronym "BROW": (B = barley, R = rye, O = oats, W = wheat). Although oats don't contain the most damaging family of gluten proteins, they are cross-contaminated with wheat during growing, storage, and transportation, so they are considered a source of gluten unless you specifically get certified gluten-free oats.

Why is gluten such a harmful substance?

Gluten is a highly inflammatory substance that triggers increased intestinal permeability in EVERYONE. Research has shown that even if there is not an immunologic response to gluten, it still stimulates the production of a protein called zonulin which increases gut permeability and blood-brain barrier permeability.

While this "leaky gut" condition is only temporary for most individuals to begin with, once they cross the threshold where their immune system starts to produce antibodies against gluten, they are then considered to have a gluten sensitivity.

Gluten sensitivity exists on a spectrum. At one end is Celiac Disease - an autoimmune reaction to gluten where the intestines are damaged - which only a small percentage of individuals have. A much greater number of people have what is called non-celiac gluten sensitivity (NCGS) which may or may not cause intestinal damage or symptoms.

Hippocrates, the Father of Medicine, said "All disease begins in the gut." Because gluten causes inflammation in the gut, it is really not healthy for anyone, but it is especially damaging for those who already struggle with their health. In those situations, eating gluten is like throwing gasoline on an out-of-control fire in your body. This is why a gluten-free diet is often one of the first steps recommended to help heal the body.

Although many symptoms of non-celiac gluten sensitivity are GI related, gluten is just as likely or perhaps even more likely to affect the brain.

There are 3 different ways that gluten can harm the brain: through inflammation, as an excitotoxin (glutamate), and by being broken down during the digestion process into opiate-like peptides called gluteomorphins. It's not surprising, then, that gluten can drastically change brain function and behavior.

Common symptoms include:

• Digestive issues (gas, bloating, abdominal pain, constipation, diarrhea)
• Skin rashes / Eczema
• Headaches / Migraines
• Brain Fog
• Poor cognitive function
• Fatigue
• Anxiety / Depression
• Neurological symptoms (neuropathy, migraines, dementia, schizophrenia, ataxia)

Gluten-Free Food List

• Because dairy is the second most inflammatory food after gluten and over 50% of people with a gluten sensitivity also react to dairy, it is best to follow a Gluten-Free + Dairy-Free diet. At some point, it may be possible to successfully reintroduce dairy to the diet (especially less reactive dairy products like ghee, butter, or cream).
• The healthiest Gluten-Free diet is one that consists of whole foods that are naturally gluten-free instead of "gluten-free" packaged food. Build your diet around high-quality protein, fats, vegetables, fruits, and nuts.
• Because one tiny exposure to gluten can cause antibodies to be produced in the body for 3-6 months, it is essential to be 100% gluten-free; simply reducing gluten is not enough! It only takes 1/1000 of a gram of gluten exposure (a tiny crumb of bread) to reactivate the immune system, so it is also not sufficient to just take the bun off your burger or pick the croutons off your salad. Be as strict when it comes to gluten as you would be if you had a severe peanut allergy. Cross-contamination should be avoided.
• Be aware that since gluten is a highly addictive substance that has an opiate-like effect on the brain, some people go through a period of "withdrawal" when they first remove gluten. Withdrawal symptoms may include fatigue, headaches, depression, and nausea. 
• Look for hidden sources of gluten. Soups and sauces/gravies often are thickened with wheat flour. Beer has gluten, so does nearly all soy sauce. Balsamic vinaigrette often has soy sauce added to it. Foods with "malt" in their name almost always  contain gluten, such as barley malt, malt extract, and malt vinegar.

Naturally Gluten-Free Foods:

• Meat, poultry, fish & eggs
• Vegetables
• Fruit
• Nuts & seeds
• Beans

Gluten-Free Grains/Flours:

• Amaranth
• Bean Flours (garbanzo/chickpea, etc.)
• Buckwheat
• Coconut Flour
• Millet
• Nut Flours (almond, chestnut, pecan, etc.)
• Potato Flour
• Quinoa
• Rice & Wild Rice
• Tapioca & Cassava Flour

Try removing gluten from your diet for 90 days and watch your health begin to change and for you to begin to feel better. If you would like a 30-day gluten-free diet, please reach out to me at [email protected] and I will send it to you.

Remember to...Take Care of You!