So you wanna live a gluten-free life? Then do it RIGHT! Addressing the fad that is good health

I've been living gluten-free for quite some time now, and it has been only in the last few months that I noticed it is becoming a fad. This strikes me as odd being that living a gluten-free live is pretty hardcore. To remove the sugar from its coating, living gluten-free is not fun! Perhaps there are some who truly enjoy it but I find it to be quite the challenge.

To eat without gluten translates into consuming food without wheat, rye, barley and malt. In some cases oats, in order to avoid cross contamination, which is often a problem when companies produce oats. For those who are experimenting with gluten-free living, it is important to understand that one cannot simply eat gluten free every now and again. One gluten-free meal a day does not equate to eating gluten-free. I will address this further in a bit.

As far as I know I do not have a gluten sensitivity and I know for certain that I do not have Celiac Disease. I am grateful that I do not struggle with Celiac Disease, however, I have no sure way of knowing if I have a problem digesting gluten as symptoms don't always reveal themselves so easily.

My reasons for avoiding gluten are all related to better health. Over the years I had heard bits and pieces about the benefits of eating gluten-free. I learned that gluten can negatively affect mood and can contribute to fatigue, and the ability to concentrate. Being that I have clinical depression, this was very appealing to me. I am thrilled to be stable on medication, but I am always in favor of natural remedies and assistance.

Gluten can also affect weight gain or weight loss; infertility; joint, bone or muscle pain; hair loss (alopecia), low blood sugar; muscle cramps; swelling and inflammation; early osteoporosis, and more. Living gluten-free can improve signs of aging and relieve skin conditions such as acne; eczema; psoriasis and rosacea. It can assist in relieving PMS symptoms and can offer an increase in energy.

An absence in gluten can increase the ability to absorb nutrients and reduce levels of  stress hormones known as adrenocorticotropic hormone (ACTH) and acetylcholine (ACH). These stress hormones can inhibit learning and can create anxiety and strain.

What's concerning is that a person can be affected by gluten but might not always know it. Those who experience Celiac will experience stomach pain, intestinal problems, vomiting or diarrhea as the stomach lining will become inflamed. A test can reveal if you have Celiac Disease but if you test negative for Celiac Disease, this does not necessarily mean that you do not have a gluten sensitivity. There is a difference between Celiac and gluten sensitivity. Those who have Celiac Disease cannot tolerate even a crumb of gluten. Those who are gluten sensitive do not technically have a disease but are at risk for developing Celiac Disease.

To test the waters, all you can really do is stop eating gluten and see how you feel. Some may not show any symptoms but there are over 250 symptoms so it may be difficult to say that one is not affected by gluten in some way. Even if there are seemingly no symptoms, gluten can affect the liver and its level of functioning. Those with noticeable or not so noticeable symptoms may see improvements in weeks or months, depending on the person.

According to Gluten Free Society.org,  "Gluten sensitivity manifests in hundreds of different ways. It has been called a multi headed  HYDRA of disease.  Each head representing a different symptom or disease. Drugs are typically used to treat the symptoms of gluten induced disease, but unfortunately, they do not correct the core of the problem. So for every symptom a medication is used to treat, several new symptoms arise.  (a Hydra will sprout two new heads for every head lost)  Thus a person goes undiagnosed for years because doctors are chasing symptoms instead of addressing their root cause.

Because research has shown that as many as 40% of all Americans may be gluten sensitive, and that 1 in 100 have a severe form of this sensitivity causing the the autoimmune intestinal disease, celiac sprue, a case can be made that everyone in America should be screened for gluten sensitivity."

According to the website, if you have certain conditions, it is important to be tested for Celiac Disease. Below are conditions to consider.

• Microscopic colitis (inflammation of the colon)
• Relatives of those with celiac disease or gluten-sensitive individuals including
• Chronic diarrhea of unknown origin
• Irritable bowel syndrome (IBS)
• Inflammatory bowel disease
• Gastroesophageal reflux disease (GERD)
• Hepatitis C
• Liver disease of unknown origin
• Dermatitis herpetiformis
• Diabetes mellitus
• Degenerative disc disease
• Colon Cancer
• Thyroid disease
• Psoriasis
• Any autoimmune diseases (common ones include):

• Hashimoto’s thyroiditis
• Lupus
• Rheumatoid Arthritis
• Sjogren’s syndrome
• Scleroderma
• Dermatomyositis

• Chronic Fatigue and Fibromyalgia
• PCOS (polycystic ovarian syndrome)
• Asthma
• Migraine Headaches
• Osteoporosis
• Iron deficiency
• Failure to thrive (FTT) or short stature in children
• Down’s syndrome
• Mothers of kids with neural tube defects
• Female infertility (includes those with multiple miscarriages)
• Peripheral neuropathy
• Cerebellar ataxia (unexplained dizziness)
• Seizure disorders
• Psychiatric disorders (Schizophrenia and bipolar)
• Depression
• Alcoholism
• Autism
• ADHD/ADD

Whenever I speak to someone about gluten, they often find themselves shocked at the notion of giving up wheat. Because after all, "isn't wheat good for you??" Gluten is a protein that is found in wheat (and rye, barely and malt). Anyone who is following a form of healthy living in some form, has probably heard that it's important to eliminate almost anything white. White bread, white pasta, white rice, etc. White foods turn into sugar and sugar turns into fat. White bread is probably one of the worst foods a person can consume. While wheat is a better substitute many do not digest wheat very well and many do not know that they aren't digesting wheat well.

As I mentioned earlier, eating gluten-free is not truly effective if one consumes gluten in moderation. In order to escape gluten it is necessary to avoid even a spec of gluten. Yes, you heard me correctly. If you happen to be sharing a kitchen with a gluten consuming partner you must keep your foods from contaminating each other. For instance; if someone in your household were to make a sandwich and places a piece of bread on the counter and then when they remove it you place a piece of God awful tasting gluten-free bread on that same spot, even one gluten-free crumb has contaminated your gluten-free space.

So, how does one live in a gluten-free world? It's hard. If you plan on eating out, you might want to call ahead and ask if there are gluten-free items on restaurant menus. Because gluten-free diets are becoming popular, many restaurants keep allergen lists which dictate which entrees contain gluten. It's also possible to look up information on the internet. If you're cooking at home it's a good idea to either read gluten-free literature or do an internet search of what you can and can't eat.

For your conveinence here is a list of grains, starches, and foods that are gluten-free and gluten-filled.

Foods
Beans
Dairy Products
Eggs
Fish
Fruit
Legumes
Meat
Nuts
Poultry
Seafood
Vegetables

Grains and Starches that are gluten-free
Amaranth
Arrowroot
Beans
Buckwheat
Chickpeas (garbanzo beans)
Corn
Garfava
Job's Tears
Millet
Montina (Indian Ricegrass)
Oats (But they may be contaminated with wheat and other grains)
Potato
Quinoa
Ragi
Rice
Soy
Tapicoa
Taro root
Teff
Sorghum 

Foods that contain gluten

Beer

Bread, breadcrumbs, biscuits

Cereal

Communion wafers

Cookies, cakes, cupcakes, donuts, muffins, pastries, pie crusts, brownies, and other baked goods

Cornread

Crackers

Croutons

Gravies, sauces, and roux

Imitation seadood

Licorice

Marinades (such as teriyaki)

Pasta

Pizza crust

Pretzels

Soy Sauce

Stuffing

This information seems pretty scary but you can relax just a bit. There are many gluten-free substitutes for the things that contain gluten. It's important to stay away from too many gluten-free desserts. Cookies, cakes and other treats and snacks are often more caloric than those containing gluten. If you are just beginning to eat gluten-free you will not only begin to better absorb nutrients but you may absorb more calories as well. If you are going to eat gluten-free, do it right! Avoid large amounts of carbs and sugar! Eating chicken, fish, veggies, and fruits is a good way to start. If you're looking to lose weight or maintain a healthy weight, doing this diet right can be helpful.

Some of the most common foods consumed can contain gluten so it is vital that you find out what you are eating.

Once upon a time I had been trading emails with Starbucks Customer Service in order to get a better picture of their products. Starbucks will tell you till' the cows come home that they "cannot guarantee a gluten-free environment." They say this as they find there is a danger of cross contamination as they stock products and make their beverages. Technically many of their drinks are technically gluten-free. I relish their Cinnamon Dolce Lattes and their Vanilla Lattes. As far as I know both of these items are gluten-free, however, I suggest that you do some digging of your own.

When I first started eating gluten-free I was concerned that the syrups utilized in Starbucks drinks might contain gluten. Through my back and forth emails with Starbucks, they refused to confess as to whether their syrups contained gluten, however, when I called the customer service phone line, I was told that the Vanilla and Cinnamon Dolce Lattes are gluten-free. Note that not all of the drinks are free of gluten. For instance, the Java Chip Frappacinos contain gluten. I went online and visited several forums which revealed more information as to what is gluten-free and what isn't. I'm guessing that the personnel I emailed, refused to detail their use of gluten in order to avoid legal complications. Companies of course need to protect themselves. The moral of the story is to make sure you do your research. Know to stay away from instant coffees. Gluten!

If you are lucky you will find products that are visibly marked as gluten-free. If not, don't assume that there is no gluten. Get used to reading labels as gluten may exist in places that you least expect. Just yesterday I was in a Trader Joe's Market and I picked up a package of green beans with potato and garlic seasoning and the meal contained gluten. Know that a lot of seasoning and sauces contain gluten.

The holiday season is upon us and I am sad as I cannot purchase my cherished Starbucks Eggnog Lattes which are only seasonal. Can't eat those wonderful peppermint Oreos cookies or the dark chocolate covered Oreos cookies with peppermint candy pieces on top, from Trader Joes, either. Whah! But I am that dedicated.Gotta be strong!

If the benefits are important enough you will be willing to sacrifice some of your favorite foods. If you falter then you have to start all over and it takes a while to get the remanence of gluten from your system. Remember, that there are over 250 symptoms of gluten-free affects and therefore it may be difficult to know if you are negatively affected by gluten. In other words living gluten-free is a good idea!

So, in the end it truly amazes me that gluten-free living has become a fad. On the other hand perhaps I shouldn't be surprised, as pursuing uncomfortable eating habits in the name of health, or trendy cred, is nothing new.

Lastly, I leave you with some great resources on gluten-free living.

Gluten-Free Living - www.glutenfreeliving.com
Living WIthout - www.livingwithout.com
Journal of Gluten Sensitivity - www.celiac.com

Gluten Free Diet by Shelley Case, R.D.
Wheat-Free, Worry-Free: The Art of Happy, Healthy, Gluten-Free Living by Danna Korn
Living Gluten Free for Dummies by Danna Korn
 

Good luck with your journey to gluten-free! Be well and be healthy!