Gluten intolerance and gluten sensitivity have witnessed a surge in popularity over the past decade.
Gluten-free options are everywhere— from gluten-free Eggo waffles and Cheerios, to gluten-free pastas, breads, and pizza crust—many people report “feeling better” when they “go off gluten.”
Common signs of both Celiac disease (wheat allergy) and Non-Celiac gluten sensitivity (intolerance to gluten) are similar, and may include:
- Fatigue
- Constipation
- IBS
- Bloating
- Skin breakouts
- Low immunity
- Anemia
- Unwanted weight loss or weight gain
- Sluggish metabolism
- Other autoimmune conditions
- Arthritis
- Inflammation
- Seasonal Allergies
- Lactose Intolerance
- Headaches
- Poor workout recovery
- Blood sugar imbalances
- ADD/ADHD
- Brain fog
- Skin breakouts
- Low energy
- Heart palpitations
- Joint and muscle pain
- Insomnia or broken sleep
- Diabetes
- Hormone imbalances
- Thyroid conditions
- Bacterial overgrowth
Unfortunately, since these symptoms are also highly common in other diseases and food sensitivities, many people walk around undiagnosed or misdiagnosed for years—especially food intolerances.
Unlike Celiac Disease (where the person feels the effects of gluten immediately), food intolerance (Non-Celiac Gluten Sensitivity) symptoms tend to be delayed. It can take hours or even a day or longer to appear. Symptoms are generally milder when compared to food allergy, though that’s not always the case.
Fun Fact: Approximately 85% people with Celiac disease (a severe gluten and wheat allergy) do NOT know they have it, and go undiagnosed and misdiagnosed for an average of 6-10 years before Celiac disease is discovered (Source: Daniel Leffler, MD, MS, The Celiac Center at Beth Israel Deaconness Medical Center).
Nevertheless, in both cases (Celiac & Non-Celiac Gluten Sensitivity), cutting out gluten definitely helps “clear up symptoms”
However, what happens if you DON’T feel better after you’ve tried the “gluten free thing?!”
IS GLUTEN-FREE A LIE?
One study (Cappanalo et al, 2015) , evaluating the effectiveness of a gluten-free diet in patients’ who reported “gluten sensitivity” found that their symptoms did not improve—even with the complete removal of gluten and reintroduction of gluten.
Another study, found a “link” between gluten-free diets and Diabetes risk.
What’s the deal?!
Is gluten-free a bunch of crock?
After all, according to the media and health marketing, we’ve been told gluten bad for everyone, right?
Not quite.
Just like“sugar free” yogurt or pudding seems healthier—but contains chemicals, like aspartame and food dyes, that make people feel worse than actual sugar (headaches, bloating, chest pains), going “gluten-free” alone is not the only “cure all” for optimal health and nutrition.
If you’ve tried “going gluten free,” and not felt better, you may actually be sensitive to other foods beyond gluten: Gluten-cross-contaminating foods (often found in many gluten-free products and options lining store shelves and gluten-free mentors).
Beyond gluten, many people who go “gluten free” end up turning to foods with just as many “gut irritating” components as gluten without realizing that they are actually sensitive to those foods as well.
Note: In addition, if you have a gut pathology [such as leaky gut, parasites or bacterial overgrowth (SIBO)], there’s a reason why “going gluten free” alone may not resolve your issue without, too, supporting your gut through a gut-healing protocol, or working with a practitioner to dig into the underlying issues. (Remember, the gut is the gateway to health).
BEYOND GLUTEN
Beyond gluten, here’s a list of the top 20 most cross-contaminating foods with gluten that may explain WHY you don’t feel 100%—even with gluten out of your diet.
BEYOND GLUTEN: 20 GLUTEN-CROSS CONTAMINATING FOODS YOU MAY BE INTOLERANT TO
- Instant Coffee (highest contaminating food with wheat and gliadin—the main component in gluten)
- Barley
- Buckwheat
- Millet Milk
- Milk chocolate
- Rye
- Whey Protein
- Quinoa
- Oats
- Potatoes
- Corn
- Rice
- Soy
- Eggs
- Sesame
- Amaranth
- Legumes
- Sorghum (gluten free products)
- Tapioca (gluten free products)
- Teff (gluten free products)
Are any of these common ingredients in your tortillas? Breads? Breakfast meal? Baking flours? Snacks?
If so, it may be worth an investigation.
TEST, DON’T GUESS
While food sensitivity testing is not regulated, the gold standard testing I’ve found for assessing all food intolerances is through CYREX-LABS.
In addition, an “elimination” diet—experimenting with cutting out some of the foods you may suspect to be part of your health “issues” for 2-4 weeks can also be enlightening if, or when, you do find you feel better.
Thrive Tip: Replace gluten-free product foods with more real foods—Proteins, healthy fats, lots of green veggies and some fruits and starches, like sweet potatoes, squashes, beets, carrots, and coconut flour or arrowroot flour instead of other gluten-free flours.
If you suspect some other trigger (aside from gluten) may be perpetuating your poor gut health, ask your practitioner about running a food sensitivity panel to check in with your own gut sensitivities, or contact Dr. Lauryn at Thrive to work with her and do some digging together.
