The Gluten Struggle
Did you know that November is National Gluten Free Diet Awareness Month? If you don’t follow a gluten free diet, or know anyone who manages Celiac Disease then it may not be on the forefront of your mind as one of the causes to stand behind. But for approximately 3 million people in the United States, whose bodily functions will not allow them to process gluten, this “hot topic” is of great importance (1).
“Celiac disease occurs when gluten spurs your immune system to attack the lining of your small intestine. The condition is autoimmune in nature, which means gluten doesn't cause the damage directly; instead, your immune system's reaction to the gluten protein spurs your white blood cells to mistakenly attack your small intestinal lining.” (2).
Gluten intolerance, while similar to Celiac Disease in symptoms, stems from a reaction to the actual gluten in the food. Following a negative blood test for Celiac Disease and removal of gluten from the diet, the reactive signs to gluten diminish.
So all this talk about gluten, but what is it? Where is gluten found? What does any of this information mean to someone who doesn’t have the disease or struggle with intolerance? Let’s find out!
Gluten, Latin for “glue”, is a protein that acts as an adhesive to give elasticity and strength to dough, crackers and baked goods. It plays an important role in the leavening process and provides the gumminess in pastries. Generally gluten is consumed in wheat but is also detected in rye, barley, spelt, kamut and bulgur (not that we are eating all of those grains on a regular basis, but just an FYI). As a food additive, gluten is an ingredient in processed foods, gravies, cheese spreads and margarines helping to provide a smooth texture and stabilization. Outside of the kitchen, gluten is commonly added to thickening hair conditioners and volumizing mascaras (3).
Gluten can affect skin, mucous membranes and any organ in the body, including the brain. Sensitivity to this protein can produce a variety of symptoms such as diarrhea, bloating, abdominal pain, irritability, weakness and fatigue, joint pain, muscle cramps, skin rash, stomach upset and anemia – just to name a few. In some individuals, all of these symptoms may be present, some may be present or none at all (4).
Now that we know how far the use of gluten ranges and how sensitivity may (or may not) be present why does it matter?
Many disorders and ailments that we chronically experience are due to inflammation in the body. Inflammation can be associated with hormone imbalances, weight gain, emotional issues, digestive issues, imbalance of bacteria in the intestines, and food allergies. By nature, gluten produces inflammation within the body leading to delayed cell, muscle tissue and body system regeneration.
Never fear! Nature has given us ways to reduce or eliminate inflammation if you are feeling slightly concerned about all those carbs you’ve been consuming.
Regular cardiorespiratory exercise (one that gets your heart pumping) can eliminate toxins and get your blood flowing, which will, in turn, reduce inflammation.
Antioxidant rich foods (think acai and blueberries), certain herbs, spices, beans, legumes, and vegetables help to decrease inflammation.
There are specific minerals to consume (such as magnesium) that will also help to alleviate any symptoms of inflammation.
The other obvious choice is to eliminate foods with gluten from your diet – such as wheat, barley, rye etc.
Food label FYI
Step 1: Beware of items labeled “gluten free”. Don’t just equate “gluten free” with “healthy”. Some foods do not naturally contain gluten and although you may think you are making a great choice to eat gluten-free, in the end you should read a label carefully considering the sodium content as well as sugar.
Step 2: When reading labels, “gluten” may not be listed but there are a variety of other ingredients that are often code for gluten (i.e. dextrin, maltodextrin, modified food starch, soy protein…the list goes on) (3)
Whether you feel the urge to go gluten-free in your diet or not, pay attention to any warning signs and be sure to make positive choices to support your digestive health.
What’s Next?
Looking for gluten free recipes? Head to our Aspen Wellness Pinterest boards.
References:
Celiac Disease: Fast Facts. (n.d.). Retrieved November 03, 2017, from https://www.beyondceliac.org/celiac-disease/facts-and-figures/
Jane Anderson | Reviewed by Emmy Ludwig, MD. (n.d.). Gluten Sensitivity vs. Celiac Disease: What's the Difference? Retrieved November 03, 2017, from https://www.verywell.com/gluten-sensitivity-vs-celiac-disease-562964
Perlmutter, D. (2015). Grain brain: the surprising truth about wheat, carbs, and sugar--your brains silent killers. Place of publication not identified: Little Brown.
Axe, D. J. (2017, June 22). Is It Time to Give Up Gluten? Retrieved November 03, 2017, from https://draxe.com/is-it-time-to-give-up-gluten/
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