By: Madeline Gay (intern) and Orli Rabin of ThrivingBiome
February 2023
Living with Celiac disease can be daunting at first. A new diagnosis or uncertainty of if gluten is an issue for you, may be overwhelming, especially trying a new diet that is not fully understood by the general public. Know that you are not alone and information about living gluten free is much more available now due to its recent rise in prevalence.
Since birth, I battled with symptoms of Celiac disease. I would have rashes (Seborrhea), intestinal pain, bloating, constipation, foggy brain, and was also unable to regulate my own emotions. These symptoms even began as an infant, when my parents tried to find the cure with many different doctors, who were unhelpful. Anxiety was a normal part of my life. After countless doctor visits and testing, doctors could only come up with a diagnosis of depression at age 6, which was not the case. Denying anti-depression medication, my mother decided to look at my pain from a holistic and nutritional point of view. After trying a couple elimination diets including dairy, chocolate, or spicy foods, the pain continued. Finally, after seeing a Celiac disease special on a Dr. Oz show, we decided to try eliminating gluten from my diet. Within 3 days, all of my pain had gone away, I had improved focus in school, and overall felt happier with less anxiety.
This transformation eventually led me down the path of finding dietetics and wanting to help others find the real answers to their symptoms. Becoming someone who had to take charge of their own health, shows that the medical system still has great room for improvements. Finding the answers to your own health and having people who can come alongside you to help figure it out is extremely rewarding and will have a lasting impact on your life. From a personal perspective, having a gluten intolerance and/or Celiac Disease does not make my life less exciting or take away from my diet. I don't miss foods I used to have that contained gluten because I know how much better I feel without them. Managing a newly diagnosed autoimmune disease, or any chronic condition for that matter, will ultimately improve the quality of life and allow you to thrive.
Living a gluten free lifestyle can be tricky, but once understanding what gluten is and how to read nutrition labels is achieved, eating a gluten free diet becomes second nature very quickly. Gluten is in any product that contains wheat, barley, rye, and sometimes oats. It is the protein that is in those grains that causes the reaction, not the whole plant itself. So, all natural meats, fruits, vegetables, seeds/nuts, legumes, and milk are all gluten free because they do not contain the gluten component.
Other products that are processed or packaged can contain gluten and should be checked to ensure safety, especially from cross contamination. Cross contamination is when a facility processes the product using the same equipment as other products with wheat/gluten in them. Cross contamination can also mean a food handler or chef has not fully cleaned an area that once had gluten foods on it. To avoid these issues, reading ingredients lists and allergy information on food labels is a quick way to check if an item is gluten free. Wheat is an allergen that is required to be labeled if it is in any product, so check right under the ingredient list for a “contains” line. Additionally, a product's label must also disclose contamination information, so this may also be checked for gluten or wheat as well. Many products also have a gluten free certified logo on the packaging to indicate if it has been tested to be less than 20 parts per million (ppm) which is the gluten free standard to be labeled as such.
Foods that most people think are gluten but are actually safe:
Some “more obvious” sources of gluten:
There are some foods that are “hidden” sources of gluten that the majority of people would not originally think about. It is important to research products and restaurants to ensure any food consumed or products used are actually gluten free.
Here is a list of some foods to watch out for or inquire further about in restaurants:
6. Ice creams - dairy is gluten free, but ice cream with cookies, brownies, cookie dough, etc may have gluten in it. Make sure to read labels, as some companies do have gluten free versions of these beloved ice cream flavors.
7. Fries foods - even though potatoes are gluten free, oftentimes french fries are coated in flour and/or fried in the same oil as other gluten items such as onion rings or breaded meats. Be aware of which fried foods actually contain gluten and which ones are also cross contaminated.
8. Some alcohols - Bourbon, Whiskey, Vodka, Beer, and even some sake/rice wines can be made with wheat or barley malt. If an alcohol is distilled, such as vodka, the gluten may be removed from the final product. However, beer is brewed and fermented and therefore the gluten still remains. Gluten free beers are available. Make sure to do some research before purchasing certain alcohols. Wine, tequila, gin, and rum are always safe options as well.
9. Couscous and Farro - these grains may also cause some to have a gluten reaction
10. Blue cheese - Again, dairy is gluten free, the issue with blue cheese specifically is due to the blue part of blue cheese being penicillium mold. This particular mold is safe to eat, but it can be cultured with a wheat starter. For some who are more sensitive to gluten than others, this may be a deal breaker. There are some blue cheeses labeled gluten free, however, that use a different starting culture to avoid wheat in the process.
11. Skin and hair products - Oftentimes skin and hair products use wheat or oats for a moisturizing property! Be sure to read your products because skin is very absorbent and products go directly into the bloodstream, which for some, may cause a serious reaction.
Overall, living a gluten free lifestyle can be easy once you know what foods and products are safe or not. Most restaurants and grocery stores have gluten free options available and will likely advertise or have symbols on menus to promote their different options. Be sure to advocate for your own food safety and being gluten free will become second nature!
Inflammation is a general risk factor for almost all common diseases such as cardiovascular disease, cancer, and more. Research has even shown that inflammation markers can be used to diagnose people with chronic illnesses. Certain foods, according to the Dietary Inflammatory Index (DII), such as garlic or ginger, are associated with reduced chronic illness outcomes. If chronic inflammation can be caused by certain foods, then reducing inflammation in the diet could be very beneficial to feeling our best for longer!
An anti-inflammatory diet can be beneficial in an autoimmune disease or leaky gut setting. Oftentimes foods that help leaky gut are also considered to be part of an anti-inflammatory diet due to leaky gut syndrome causing inflammatory responses in the body. Leaky gut is a commonly seen side effect of many autoimmune diseases. Inflammation increases white blood cell production, immunity cells, and cytokines. Typically a diet rich in nutrients and antioxidants are considered anti-inflammatory diets because the adequate nutrition and fighting off free radicals helps reduce inflammation. Some commonly recognised diets used to reduce inflammation are the Mediterranean diet and the vegetarian diet.
Vegetables: Broccoli, kale, brussels sprouts, cabbage, cauliflower, etc.
Fruit: Deep colored fruits like blueberries, pomegranates, grapes, and cherries
Healthy fats: Olive oil and avocado
Fatty fish: Salmon, sardines, herring, mackerel, and anchovies
Nuts: Almonds and other nuts
Peppers: Bell peppers and chili peppers
Chocolate: Dark chocolate
Spices: Turmeric, fenugreek, cinnamon, etc.
Tea: Green tea
By staying informed, advocating for your health, and making mindful choices, you can thrive while managing Celiac disease or any other chronic conditions. Remember, your journey is unique, and support is always available to guide you along the way.
References
https://www.healthline.com/nutrition/anti-inflammatory-diet-101#foods-to-eat
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/anti-inflammatory-diet/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683086/
https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#2.-Fried-foods
