You’ve probably noticed dozens of new products lining the shelves of your local grocer that state “Gluten Free”.  And you’ve probably even seen gluten free options popping up on restaurant menus and in bakeries.

You may have wondered if “going gluten free” is just another food fad… or if it could be a straight and narrow path to a healthier life. 

The truth is, for most people, giving up gluten means gaining better health.

That’s because gluten –  (Latin for "glue") the protein found in grains including wheat, barley, rye, spelt, kamut, and oats – can contribute to a laundry list of health problems including: depression, anxiety, schizophrenia, OCD, autism, ADHD, autoimmune disorders and dementia, not to mention bloating, fatigue, gastrointestinal distress, nutrient deficiencies, respiratory difficulties, systemic inflammation and more.

And for those with celiac disease, the effects are much more dangerous. When people with celiac disease consume gluten, the body mounts an immune response that damages the tiny finger-like projections (or villi) of the small intestine. This can result in severe pain, weight loss and gastrointestinal distress, as well as vitamin and mineral deficiencies.

English Muffins… with a Side of Chronic Inflammation

Cereal and toast for breakfast… a sandwich at lunch… a granola bar for snack… rolls at dinner. The Standard American Diet includes a hefty helping of gluten at every meal and snack.  

Gluten has been introduced into our diet by the food manufacturing companies; our bodies are not designed to handle these “foreign” proteins.

At first, you may feel satisfied by these “comfort foods”, only to succumb to post-meal bloating and fatigue.  Maybe you chalk it up to old age, or just accept it as the norm. But don’t: Symptoms are signs.  

You see, as our immune system works to protect us against these foreign proteins, it creates inflammation throughout the body. Your digestive tract, heart, joints and brain can all be affected, creating a wide range of systemic effects. 

What’s more, American strains of wheat (like those used to make fluffy white bread, and stretchy bagels and pizza dough) have been bred to contain much higher levels of gluten than those traditionally found in Europe.

Higher gluten content means more foreign proteins… and more inflammation. 

Is Gluten Affecting YOUR Health?

So how do you know if gluten is affecting you and your family? 

A simple way to find out is to remove gluten for two to four weeks, and take note of how you feel every day.  Is your energy increasing? Are you sleeping better? Do you have less joint pain? 

It’s important to note that during this trial period you must remove ALL gluten from your diet. Read ALL food labels or any kind of labels that have substances in them that you’d apply to your body.  Always keep in mind that gluten is hidden in salad dressings, sauces, lipstick, soups and other packaged items.

After the gluten-free trial period, begin introducing gluten-containing foods to your diet for a day or two and monitor how you feel over the next 72 hours. If you notice any symptoms, this is an indication that gluten is an issue.

Another way to determine your reactivity to gluten is to get a full panel of IgA and IgG tests done for gluten and wheat. You may also consider the HLA DQ2 and DQ8 genotyping for celiac disease. Talk with your doctor about your risks and options. Some tests are covered by insurance.  

Even if you don’t have celiac disease, you can still experience severe health problems from eating gluten. In fact, a large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and "latent" celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer.

Give Up Gluten Without Sacrificing Enjoyment

For most folks, the thought of giving up gluten means bidding adieu to your favorite comfort foods. But you can re-create your old favorites – from pizzas and pies to cakes and breads – all using gluten free ingredients.

Remember, gluten is hidden in many common foods and used in food additives.  Here is brief list of commonly found gluten-containing items you need to avoid:

FOODS TO AVOID

• Wheat
• Barley
• Oats
• Spelt
• Rye
• Triticale
• Kamut
• Malt
• Semolina
• Teff
• Far
• Farro
• Mir
• Couscous

GLUTEN CONTAINING ADDITIVES

• Cereals and cereal grains
• Caramel coloring
• Colorings
• Emulsifiers
• Flavorings
• Malt, barley malt
• Hydrolyzed plant protein (HPP)
• Hydrolyzed vegetable protein (HVP)
• Preservatives
• Starches
• Modified food starch
• Vegetable gum
• Vinegar

FOOD AND PERSONAL CARE ITEMS THAT OFTEN CONTAIN GLUTEN 

• Ketchup (The vinegar in ketchup may contain gluten.)
• Canned tuna fish
• Soy Sauce
• Maple syrup (unless labeled 100% pure)
• Sauce mixes
• Corn starch (may contain anti-caking ingredient)
• Rice syrup (unless labeled gluten-free)
• Spices (flour is often added as an anti-caking ingredient)
• Medicines
• Healthcare products such as shampoo, conditioner, and soap may contain gluten.