Intolerance Lab

Gluten intolerance

Gluten intolerance – everything you need to know

Welcome to our gluten intolerance FAQ. Here we aim to cover everything you need to know about gluten intolerance. This will include; what gluten is, how it differs from gluten allergy and celiac disease, the common symptoms of gluten intolerance, testing options for gluten intolerance, which grains contain gluten, which ones are safe for you to eat, how you can make gluten-free eating manageable and a whole lot more. We will be regularly updating this post as new questions and new information comes to light.

We hope this is informative and helpful on your intolerance journey. Let’s get started with a peek into the nature of gluten.

GLUTEN, THE BASICS

What is Gluten?

Gluten is simply a protein found in particular grains. It is quite sticky and gives an elastic texture to bread doughs.

Even if you are not gluten intolerant, gluten is still really hard for the stomach to digest due to its sticky quality and the length of the proteins. It requires strong stomach acid and excellent digestion, which is not that common in our modern-day world.

Most of us have digestive systems that are working under-pa, due to things like medications, stress, drinking tap water and eating pre-prepared convenience foods and conventionally grown produce that are both laden with chemicals. Removing problem foods such as gluten from our diets reduces the inflammation in our digestive system, allowing it to rest, repair and learn to work efficiently again.

What is Gluten Intolerance?

Also known as a sensitivity, food intolerance is a reaction to particular food substances that can be reliably reproduced each time that food is eaten. In this case, that food is gluten-containing grains. It is taken in a dose that would not cause symptoms in most people, which is important because large amounts of certain foods can cause symptoms in almost anyone. Intolerance symptoms can be quite delayed, occurring sometimes days after the food is consumed. Common symptoms of gluten intolerance include gut pain, flatulence, burping, fatigue, headache and diarrhoea. Testing for IgG antibodies can detect specific antigens in the blood, which can be very useful when trying to identify sources of food intolerance.

Using our hair intolerance test is also a beneficial and non-invasive way of determining if gluten is an issue for you.

How is Gluten intolerance different from gluten allergy?

As opposed to food intolerance as described above, food allergy reactions are much more severe than intolerances. They are IgE mediated reactions, with protein components of particular foods causing releases of histamine and other inflammation-causing substances in the body. In this case, the protein causing the issue is gluten. Consequently, the body has quick inflammatory reactions, including things like severe itchy eczema, severe gastrointestinal symptoms, vomiting and diarrhoea, asthma, allergy symptoms and sometimes life-threatening anaphylaxis.

How is gluten intolerance different from Celiac disease?

Gluten intolerance or sensitivity has also been referred to as Celiac Disease. However, they are two different responses to the proteins found in gluten-containing grains. A true celiac has an auto-immune reaction to gluten, causing damage to the villi in our intestinal lining. These villi are little finger-like projections, which allow us to absorb nutrients from food. In the presence of gluten, the body attacks itself in these individuals, damaging the villi and therefore stopping nutrient absorption. A hallmark of celiac disease is nutrient deficiencies.

Gluten Sensitivity reactions are less severe, but the symptoms can be the same, causing confusion. Gluten-sensitive individuals generally will show a negative result on a coeliac biopsy and blood test, because the body is not attacking itself when gluten is consumed. The immune response is to the gluten itself (not the intestinal villi) causing a degree of inflammation and discomfort within the digestive tract.

Common symptoms of Gluten Intolerance

There is a broad range of symptoms that can occur with gluten sensitivity, themost common being GIT upsets:

  • Diarrhoea or constipation, which can alternate
  • Flatulence
  • Bloating and nausea
  • Stomach pains

These symptoms are often labelled as IBS, which means anyone given this label should be tested for food intolerances. Other symptoms can include:

  • Fatigue and tiredness
  • Re-occurring mouth ulcers
  • Nutrient deficiencies, particularly iron, zinc, Vit D and calcium
  • Weight loss or poor growth (particularly in children)

These symptoms are insidious and could be caused by many different conditions. If you suspect gluten sensitivity, an excellent place to start is to keep a food diary of what you eat and your symptoms.

Testing options for gluten intolerance

Gluten intolerant individuals will often show up negative on a coeliac biopsy and blood test, so these testing options are the next step that you can take.

You can take what is called a Food Detective Professional test, which picks up specific IgG antibodies in your blood serum. This test is available in holistic clinicsand involves a simple finger prick of blood. It takes roughly an hour to developand shows up any food intolerances present based on the antibodies reaction to the food samples in the test tray. There is some debate about whether this type of test works effectively. I can say from my own clinical experiences that patients who use this test and follow the results show dramatic improvements to their health and wellbeing.

Another option is to try a gluten-free dietand watch your bodies’ reactions. You can slowly reintroduce gluten-containing foods and record your reactions. You may find that your bloating and irregular bowel habits rectify themselves once gluten is removed. This is a good confirmation that you are having difficulties with gluten.

Our favourite option is ournon-invasive hair sample test because of its life-changing results and the vast array of foods that it can test for. It doesn’t involve any blood, instead using a few strands of your hair. Using this test may show you that you have a problem with gluten, or perhaps gluten won’t show up, and you will find that the problem is another food you hadn’t yet thought of. You can order a test for yourself here:

GLUTEN CURIOSITIES:

Does gluten intolerance really exist?

Absolutely yes. Current standards for testing people for Coeliac disease will not pick up a less severe intolerance to gluten, but we do have the testing methods mentioned above that show up varying levels of intolerance.

The medical community also recognise that food intolerances, like gluten and yeast intolerance, do occur and removing the offending foods from people’s diets see’s a significant improvement in their health

Why is gluten intolerance becoming much more prevalent?

This question opens up a huge can of worms and is, in fact, a hotly debated topic in the medical world. 

There is a fantastic book that covers this topic in detail, called Wheat Belly by Dr.William Davis. Here is a brief rundown of the known and scientifically suspected reasons that gluten intolerance, gluten allergy and celiac disease are all on the rise.

Modern wheat hybridisation – this is thought to be a significant contributing factor as to why the human body can’t seem to tolerate wheat anymore (wheat intolerance). The grain has been genetically modified to give a bigger yield and have better bread-making properties. This means it contains more gluten, and also has more chromosomes than its ancient predecessors. It has been almost five decades since modern wheat was created, and it is the last two generations that have seen such a rise in gluten intolerance, gluten allergy and celiac disease. 

Modern farming practices are also part of the equation. There are A LOT of chemicals used on wheat and other grains as they grow, glyphosate being a big one. We don’t know the full extent of how these chemicals affect humans, but it appears that the rise in food intolerances and allergies may be heavily related to our overexposure to a chemical world.

Packaged and pre-made foods also have a lot to answer for. These foods are filled with hydrogenated oils, and conventional grown produce ladened with chemicals, preservatives, additives, colours, and so much more. Again, the full effects of all of this on the human body are not known, but we can see the trend as people get sicker and fatter by the day in correlation with the availability of these foods.

Other things to consider in this picture are the chemicals we use to clean our homes and bodies, toxic makeup and skincare we may use, pharmaceutical drugs that can be found in every home and so much more. These things all affect the immune system and the microbiome, and when toxicity and poor gut bacterial balance is passed on to the next generation, it does not create good health.

There is no simple answer to this question, but the genetic modification of the wheat grain and the rise in pre-packaged foods correlates to declining health and food intolerance prevalence more than suggestively. 

Is there any cure for gluten intolerance?

Not per se. There is no known medication or way to rid yourself of gluten intolerance. However, the simple removal of gluten-containing grains and products from your diet will remove your symptoms and go a long way to restoring your health. The next section covers gluten-free food and how you can go about making it relatively easy and healthy.

GLUTEN-FREE FOOD:

If you are faced with removing particular foods from your diet, this can be quite daunting. Take comfort that there are plenty of alternatives out there, and this can be an exciting time of trying and discovering new foods and tastes.

Working closely with a naturopath or nutritional expert will ensure you have lots of dietary options and information available to you.

A quick rundown of gluten-containing and gluten-free grains:

Gluten-containing grains include:

  • Wheat
  • Rye
  • Barley
  • Spelt
  • Kamut
  • Triticale
  • Oats (you can buy GF oats that are processed in a gluten-free facility, but this is not recommended in gluten allergy or celiac disease due to the gliadin in oats, which has a similar structure and effect to gluten).

Gluten-Free Grains that are safe for you to consume include:

  • Corn
  • Rice
  • Buckwheat
  • Quinoa
  • Amaranth
  • Millet
  • Sorghum
  • Oats – you can buy gluten-free oats that are not contaminated with wheat

Buckwheat bears no relationship to wheat whatsoever, and along with Quinoa is the best alternative to grains you can use. This is because both buckwheat and Quinoa are very high in protein, B vitamins and other vital nourishing nutrients.

Other gluten-containing food ingredients you need to be aware of:

  • Dextrin
  • Maltodextrin
  • Grain extract
  • Caramel Colour
  • Modified Food Starch
  • Natural Flavouring
  • Brewers yeast
  • Malt extract, malt syrup, malt flavouring, malt vinegar
  • Malted milk
  • Seitan (a fake meat food derived from gluten, used in vegetarian dishes)
    Semolina

There are more; we will do a more comprehensive an article on tips for finding gluten-containing ingredients on food labels at a later date.

How can I make gluten-free eating easy?

We’ve now come to the fun part;the part where you get to try new foods and potentially experience more vitality, energy and wellbeing than you ever have before!

In my personal experience, eating gluten-free gave me a license to start eating and living a wholefoods lifestyle. This did absolute wonders for my health, from immediately clearing up my constant post nasal drip and hay fever like symptoms, to clearing my adult acne and removing my constant bloating, belching and wind. The benefits are endless and include the

apparent removal of your symptoms, but also an increase in your energy, brainpower, stamina, and so much more.

By adopting a whole foods way of eating, going gluten-free becomes easy. Read on to learn more!

Wholefoods are foods in their natural state, un-tampered with and unprocessed. These foods are nutrient-dense and provide the body with all the nutrition it needs. They include fresh fruits and vegetables, legumes, nuts, seeds and fresh organic meats and eggs. There is absolutely NO gluten in any of these foods. Of course, you can add in gluten-free grains as well!

Being so nutrient-dense, your body needs less of these foods to feel full and satisfied. You will be satiated for longer, have more energy, and feel an overall sense of wellness. When you eat a Wholefoods diet, it’s a way of eating that naturally leads to benefits such as weight loss, increased energy, health and wellbeing. How amazing is this! It also means that you are naturally filling your plate up with way more vegetables and fruit than you did previously, and therefore consuming way more nutrition.

I can’t have gluten, what do I eat?

The best way to maintain a gluten-free and healthy lifestyle is to go back to basic whole food eating. This means loads of fresh veggies, fruits, nuts and seeds, eggs, meats and organic dairy if you tolerate it. Removing all packaged and pre-made foods from your pantry and replacing them with fresh foods is where you will find the most ease and benefit because these foods are naturally gluten-free and nutritious!

Some tips to get you started on your gluten-free and wholefoods journey:

1 – In the supermarket, shop the perimeter. This is the Fruit and vegetable aisles and fresh meat and produce. This way, you avoid processed ‘junk’ foods and therefore, most gluten-containing foods too.

2 – Ditch boxed gluten-free foods that contain preservatives, colours, chemicals and more than ten ingredients. They may be gluten-free, but they are NOT good for your health in any way.

3 – Cut out soft drinks, cordials, diet and energy drinks. Replace with water, add some fresh fruit (or herbs) for flavour.

4 – Avoid low-fat foods and beverages. They are very high in sugar and highly processed. Many also have gluten.

5 – Have two pieces of fresh fruit daily – this can be in smoothies or as snacks.

6 – Enjoy a small handful of nuts and seeds daily. These are naturally gluten-free.

7 – Add green leafy veggies into your diet, every day! Try them in green smoothies, salads, stir-fries& casseroles.

8 – Avoid pre-processed and packaged meals. The focus is on preparing meals and snacks at home that are quick, nutritious, satisfying and naturally gluten-free. Win.

This is a simple back to basics way of eating that is predominantly composed of fresh vegetables, fruits, meats, nuts and seeds and eggs. It’s effortless to be gluten-free when you follow this way of eating because these foods are all naturally gluten-free. 

However, there are times when you want to have grain products, so here is a guide for choosing them well.

How to choose gluten-free options that are also good for you:

This is for things like gluten-free bread, pasta and crackers.

  1. Buy these items from a wholefoods or organics store. The reasons for this are that the ones you can get in the supermarket are usually full of rubbish, and when you go to a wholefoods store the staff can help you find the best options and talk to you about which ones taste good and which ones taste like cardboard! Believe me; the cardboard options are still out there! These stores often have tastings as well.
  2. Look for Bread, biscuits and crackers made with wholefood ingredients such as quinoa, buckwheat, almonds, linseeds, pumpkin seeds, eggs etc.
  3. Read the nutrition panel; you want less than 5g sugar per serve for bread and pasta. Less than 10g of added sugar per serve for biscuits and other items.
  4. Look for products made with butter or olive oil – steer clear of sunflower and canola oils as these are very bad for your body.
  5. Make sure you can read all of the ingredients on the package, and know what they actually are. If there are any numbers or scientific names, then steer clear.
  6. The fewer ingredients the better.
  7. These rules go for all the things that you buy, whether gluten-free or not.

Why do people not allergic to gluten have a gluten-free diet?

Usually because they have a gluten intolerance, as described in detail above. It is not the same as an allergy, but it causes a lot of uncomfortable symptoms and inflammation.

Also, some people just feel better without grains in their diet, so they follow a gluten-free way of eating to help with this.

Does gluten intolerance accompany lactose intolerance?

Sometimes it can, but no it is not a rule of thumb. Celiac patients can present with lactose intolerance due to the damage done to their intestinal villi. However, once this is healed, they can often tolerate lactose again.

Is eating ice cream safe for gluten allergy disease person?

No. Many ice creams contain gluten via additives and binders, so if you have a gluten allergy, are celiac, or want to avoid gluten because you are intolerant then you need to look for specific gluten-free ice creams. Or you could try making your own at home.

Can I develop intolerance to gluten if I stop eating gluten?

No. What can happen though is that you may have already had a gluten intolerance that you didn’t know about, which would have been significantly helped by the removal of gluten. Then when you reintroduce gluten foods back into your diet, your body has a stronger reaction to theinflammation they cause than it did previously.

Gluten/wheat is one of the most inflammatory foods that we can eat, and no one can digest it properly regardless of whether they exhibit symptoms or not.

GLUTEN AND YOUR BODY

Has Grave's Disease been linked to gluten intolerance?

100% yes! In fact, it is now recommended that patients diagnosed with Graves disease also have a Celiac biopsy due to the high prevalence of this in Graves patients.

Any thyroid disorder does not mix well with gluten, and it is recommended that ALL gluten sources be cut out of the diet of thyroid patients. Even a small amount of gluten can spike thyroid anti.bodies in a sensitive person, and this can take months to calm back down again.

Can gluten intolerance kill you?

Ultimately, if you ignore your body telling you that something is bothering it for long enough, you can cause a lot of damage.

However, an intolerance is not usually life-threatening like an allergy.

Gluten allergy and Celiac disease can kill you, but intolerances generally not.

What physical non.digestive body symptoms does gluten intolerance cause?

Many people with gluten intolerance don’t believe they have a problem because they don’t exhibit any digestive symptoms. However, gluten intolerance can show itself in many different ways, and these are the more common nondigestive symptoms.
  • Acne. Anything that causes inflammation in the gut can also cause inflammation in the skin, which is what acne is. Wheat particularly, but other grains as well, also increases insulin resistance, and this is a known cause of acne.
  • Mouth ulcers that are re.current often occur in those with gluten intolerance. This is an inflammatory immune response.
  • Raised bumps on the backs of your arms can be caused by gluten intolerance.
  • Brain fog is another big sign of gluten intolerance.
  • Body aches and pains. If you have a constantly sore back or unexplained aches and pains in parts of your body, try eliminating gluten to see if this is the cause. It is a very common symptom of gluten sensitivity.
  • Unexplained weight gain. Wheat, in particular, contributes significantly to weight gain due to the way it raises blood sugar so dramatically. It is also highly inflammatory, which is a significant factor in weight gain.
  • Iron deficiency. This is a common symptom of gluten intolerance, yet often overlooked or not even mentioned to people with recurring low iron levels. If this is you, it is worth getting a test for gluten intolerance and considering removing it from your diet.

Does gluten intolerance cause anxiety or depression?

Yes, it can, in fact some studies show strong correlations between non-celiac gluten sensitivity and anxiety or depression. We also know that there is a powerful link between your gut and your nervous system. In fact, much of your nervous system resides in the gut, and so consuming foods that are causing you inflammation will have an effect on your nervous system and it’s ability to function optimally. A symptom of this is the presentation of anxiety or depression.

If you are gluten intolerant but still consume gluten-containing products, and you also experience depression or anxiety, it is definitely worth removing all gluten from your diet for a reasonable period of time to see how this affects you.