Gluten-Free Diet 101

Introduction

The fact that you have decided to read this report is evidence that the Gluten-Free movement is steadily increasing in popularity.

People all over the world have decided that avoiding gluten was not just another diet option but it was absolutely crucial for the sake of their health.

This is not just another fad that will lose momentum before you get time to even research it and it is certainly not another crazy crash diet.

This change has been regarded as one of the most practical ways for a lot of people to shed pounds, take charge of their health, and start feeling like themselves again.

But make no mistake, this diet is not for everyone.

Sticking to a gluten-free diet will lead you down a path that may be viewed as wrought with adversity.

The problem lies with the fact that gluten is everywhere – so trying to eliminate an ingredient that is included in such a wide array of foods is bound to cause some challenges.

The first challenge will be finding the willpower to stop eating quite a bit of the food you have grown to love – and this is much easier said than done when the healthier substitute is not as tasty.

The next challenge will be learning how to get sufficient amounts of the nutrients you need to stay healthy without compromising your decision to avoid gluten.

And if that wasn’t enough, most of the foods labeled “Gluten-Free” may be more expensive than their counterparts.

Whatever you decide, always remember that your body is your home, so if you do not take the time to take care of it, where will you live?

Taking the time to eat right, get sufficient rest, and exercise will always be in your best interest.

But performing efficiently and at the highest level of your proficiency will only be possible if you take care of yourself.

This might require a little bit more time and a tad bit more effort, but it will certainly be worth it.

Unfortunately, there is no one-size-fits-all when it comes to our health and well-being.

This means you have to put in the work yourself and evaluate your own unique needs.

You will never, ever be able to pour from an empty cup, so trust me, take some time to find out what your body needs and you will not regret it.

By now, you are probably wondering if all the fuss is really worth it.

And once again, I encourage you to think carefully about whether this diet is really right for you, because this diet may not be quite what you need.

If it is, however, the benefits will far outweigh any challenges you face as a result of this decision. I hate to sound dramatic, but cutting gluten from your diet may even save your life.

In order for you to be sure this diet is right for you, please continue to read on and learn more about gluten and why avoiding it is such a big deal.

This may very well end up being one of the best decisions you have ever made.

What Is Gluten?

Put simply, gluten is one of the proteins found in cereal grains such as wheat, rye, and barley.

Gluten is produced by a combination of two different proteins:

1. Gliadin
2. Glutenin

The plant relies on its supply of gluten because it serves as food for the plant during development.

When these grains are ground into flour, the gluten is responsible for the elasticity of dough mixtures, and it is this elasticity that gives our food a certain chewiness.

Individuals who suffer from gluten intolerance are often encouraged to avoid oats as well.

This is not because oats contain gluten per se, but because oats can easily be contaminated by foods that contain gluten since it is often processed in factories that produce food using wheat and other foods that contain gluten.

Some examples of gluten-free grains are:

• Brown rice
• Buckwheat
• Corn
• Millet
• Quinoa
• Sorghum
• Wild rice

Wheat is often used to make the following foods:

• Baked goods
• Battered meat, poultry, and fish
• Bread
• Cakes
• Pasta
• Salad dressings
• Sauces
• Soups

Rye is used to make foods such as:

• Beer
• Cereals
• Pumpernickel bread

Barley is often used to make:

• Beer
• Food colouring
• Malt milk
• Malt vinegar
• Soups
• Yeast

Many of the foods we eat may also contain some amount of gluten as a result of being contaminated during the manufacturing process. These foods include:

• Bouillon cubes
• Candy
• Caramel colouring
• Dietary supplements such as multivitamins
• Dried fruit
• Flavoured coffee
• Food starch
• French fries
• Ice cream
• Processed cheese and meats
• Vegetable and meat stock

This list is not exhaustive – even if I had the time to list all of the foods that do or do not contain gluten, you would probably find it quite boring.

The only efficient way to determine if your food contains gluten is to read the label carefully. This will require a lot of your time in order for you to be accurate, and this exhaustive process may not be right for everybody.

The next section will help you to determine whether we are making too much ado about nothing.

Why The Big Deal?

A recent survey highlighted that about a third of all Americans are actively trying to eliminate gluten from their diet.

And that is an awful lot of people when you consider there are over 325,000,000 people in the USA.

But why are they making such a fuss?

Let’s take some time to examine a few of the reasons so many people have decided to live gluten-free:

Celiac Disease

Studies have indicated that the number of individuals who currently suffer from celiac disease is on the rise, and although no official numbers have been published, it is estimated that well over 1% of the world’s population suffer from this disease.

Celiac disease is especially common among the elderly, but even worse is the fact that many cases of individuals who suffer from this disease have gone undiagnosed.

In fact, about 80% of the people who suffer from celiac disease are not even aware that they have it.

But what exactly is celiac disease?

As highlighted in the previous section, gluten is composed of two main proteins, Gliadin and Glutenin.

Individuals with celiac disease react negatively to the Gliadin component.

Celiac is classified as an autoimmune disease, because the immune system of these individuals will confuse gluten with something dangerous like some types of bacteria. As a result, their bodies try to defend themselves against the gluten and end up attacking itself in the process.

And this attack can result in the degeneration of the intestinal wall and can be life-threatening if not treated.

Other symptoms of celiac disease include:

• Abdominal bloating
• Abdominal pain
• Acid reflux
• Anaemia
• Chronic fatigue
• Damaged tooth enamel
• Decreased appetite
• Depression
• Diarrhoea
• Digestive issues
• Irritability
• Itchy skin rashes
• Joint pain
• Nutritional deficiencies
• Osteoporosis
• Vomiting

Gluten Sensitivity

Others, who do not suffer from celiac disease, have chosen to avoid gluten or cut it out of their diet altogether because they suffer from gluten sensitivity.

These individuals may have even gotten a negative result when they did a blood test for celiac but simply do not feel well when they consume foods that contain gluten.

They may even suffer from symptoms that are quite similar to those of someone with celiac disease.

Suffering from gluten sensitivity means that the individual reacts negatively to gluten even though their immune system is not attacking their bodies, as is the case with celiac disease.

The symptoms of gluten sensitivity are usually not related to the gastrointestinal tract or cause any damage to the intestines at all.

On the contrary, these individuals are more likely to experience fatigue, joint pain, abdominal pain, or even brain fog.

Thankfully, gluten sensitivity is not life-threatening.

Gluten Intolerance

Gluten intolerance is also not life-threatening.

It will, however, cause quite a bit of discomfort because individuals with this condition simply cannot process or digest foods that contain gluten, which can be for a variety of reasons.

For example, that individual’s body may simply be unable to produce the enzyme needed to digest foods that contain gluten.

Symptoms of gluten Intolerance are usually digestive-related and may include gas, bloating, diarrhoea or nausea. Just think about the result of consuming dairy when you’re lactose-intolerant.

You should now be able to appreciate that living gluten-free is a very serious matter for some individuals and it is not a decision to be taken lightly.

You will especially be able to appreciate the seriousness of the matter if you suffer from these symptoms as well.

The next section will highlight how to determine if you have any of the serious gluten-related conditions that have been mentioned.

How Is Celiac Disease, Gluten Sensitivity And Gluten Intolerance Diagnosed?

The major issue with diagnosing whether you have celiac disease, gluten sensitivity or gluten intolerance is that the symptoms look a lot like those you would have if you suffered from other diseases.

And because gluten is included in such a wide variety of foods, it is easy to confuse these ailments with your body simply reacting negatively to a particular type of food.

That is why I would never encourage anyone to try to diagnose themselves.

For example, celiac disease can prove fatal if left untreated and if the appropriate steps are not taken to alleviate its effects.

Although gluten sensitivity and intolerance are not life-threatening conditions, ignoring the symptoms can cause harm to your body in the long run.

In other words, leave the testing to the professionals.

Why?

Think about how dangerous it would be if you under-diagnosed yourself as being gluten intolerant when you actually have celiac disease.

Despite the fact that you will be leaving the final diagnosis to the professionals, it still wouldn’t hurt to learn more about the process.

Diagnosing Celiac Disease

A blood test is often used to confirm whether your symptoms are as a result of celiac disease.

Remember that celiac disease results when your body confuses the protein in gluten known as Gliadin as a dangerous substance and attacks it.

Your immune system is designed to produce a protein known as an antibody in order to fight off any organism your body suspects to be dangerous, and this is also the case when you suffer from celiac disease – your body will produce specific antibodies in order to defend itself against gluten.

Blood tests are thus performed to determine whether your body is producing the antibodies that are specific to fighting gluten.

Doctors often test for high levels of the antibody known as Immunoglobulin A (IgA) anti-tissue transglutaminase.

Diagnosing Gluten Sensitivity Or Gluten Intolerance

One of the easiest ways for doctors to determine if you suffer from gluten sensitivity or gluten intolerance is to ask you to eliminate gluten from your diet for a period of about 30 days.

If your symptoms disappear or become less significant during the time you avoid gluten, and these symptoms reappear when you reintroduce gluten to your diet, then it is obvious that your body is reacting negatively to gluten.

A blood test can also be used to determine if you suffer from either one of these conditions.

Deficiencies Of The Medical System

Gluten wasn’t a particularly big deal ten years ago. For example, doctors were far more concerned about improving their technique for diagnosing cancer and sexually transmitted diseases, and far less time was devoted to researching negative responses to consuming gluten.

As a result, even well-meaning doctors simply confuse the symptoms of celiac or gluten intolerance with something else.

Testing for celiac is probably going to be one of the last things your doctor will recommend.

Additionally, there has been a notable amount of cases of doctors under-diagnosing their patients’ symptoms.

The next section of this report will explain how you can help your doctor to accurately diagnose your symptoms.

How To Help Your Doctor Make A Diagnosis

As highlighted in the previous section, your doctor is not perfect.

Note that I am not encouraging you to discredit any medical professional who has extensive training and years of experience.

I am, however, encouraging you to give them a hand.

About 10% to 15% of all diagnoses are incorrect, and despite the best efforts of hard-working doctors, this is also true of cases that involve a negative reaction to gluten.

Thankfully, there is a lot you can do to help your doctor make the best diagnosis.

Here are my suggestions:

Keep A Food Diary

By now, it should be somewhat obvious that your symptoms are related to your diet, which is almost always the case when your symptoms are related to your gastrointestinal system.

Keeping a food diary requires that you keep track of the foods you eat. and how often you eat them.

In an effort to be as accurate as possible, I would also encourage you to record the quantity in which you consume these foods.

This kind of information will give your doctor a clear idea of the type of food(s) that may or may not be causing your symptoms.

I would encourage you to do this for about two weeks before your doctor’s appointment.

This will save you a lot of time because most doctors often recommend that you keep an accurate food diary before they make a diagnosis.

Document Your Symptoms

Your doctor might be empathetic, but they certainly cannot literally feel your pain, and they will not be able to make an accurate diagnosis if they cannot isolate your symptoms.

That is why you need to help them understand what you are feeling.

Documenting your symptoms will be an invaluable gift to your doctor because it will help him or her rule out a number of unrelated ailments in a matter of minutes.

Prepare a list with all your symptoms and the frequency of their occurrence. It would also be good to include whether these symptoms occur at a specific time such as when you engage in some form of physical activity.

Also, be as specific as possible.

For example, please do not tell your doctor that your stomach hurts. Instead, try to consider questions such as:

• Where does it hurt (e.g. your lower abdomen)?
• Is it a sharp pain?
• How long does the pain last?
• When was the last time you felt this pain?

Try to anticipate the kind of questions your doctor will need to ask and document the answers to those questions as precisely as possible.

Volunteering this kind of information will save both you and your doctor a lot of time.

Sometimes mentioning one specific symptom, or perhaps a set of symptoms, can help the doctor piece together the puzzle of your illness.

And isn’t it true that we sometimes forget to mention some of our symptoms to our doctors?

This will ensure you say all that you need to say without having to spend all day with your doctor.

Inform Your Doctor Of Other Medical Conditions

If you suffer from other illnesses, you could have symptoms that may lead your doctor to make an incorrect diagnosis.

So giving him or her the clearest understanding of your current medical status is the best way to help him or her to make the best diagnosis.

You will also help your doctor not to waste time exploring treatments for a condition for which you have already received medication.

Following on from that, providing your doctor with a list of your current medication(s) is also a good idea, because this will ensure that your doctor does not prescribe something that will react negatively with your current medication.

Your doctor may thus need to adjust your current medication in order to treat whatever new condition he has identified.

Your doctor may also need to recommend some adjustments to your diet if gluten is, in fact, affecting you negatively. He or she will need to have a clear picture of how adjusting your diet will affect how your body reacts to your current medication and make the best recommendation.

Inform Your Doctor Of Your Family’s Medical History

Your family’s medical history serves as a map to your own medical status, because it’s possible you may suffer from ailments that are common among your relatives.

This is especially true in the case of your parents who have the strongest influence on your health.

So, don’t be afraid to ask them. Your relatives, especially the males, may like to appear strong in your eyes but learning about their illnesses can save yours.

Be On Time For Your Appointment

Although this is slightly unrelated, I think it needs to be said that we are often not too considerate of our doctor’s time.

Showing up late for an appointment will put your doctor in a very awkward position – they will either have to force you to wait or infringe on the time of another patient.

Either way, this is a very inconsiderate act and I strongly denounce such behaviour. We are all very busy people, but deliberately wasting the time of the people responsible for saving lives is quite reprehensible.

If you know you will be unavoidably late because of some unexpected situation, I strongly encourage you to call the doctor’s office and inform them as early as possible.

This will allow them enough time to carefully rearrange their schedule in order to accommodate other patients who may be waiting. The doctor may even be able to use this time to take a much-needed and certainly, a well-deserved break.

The flip side of this coin is that your doctor may not be able to see you at your appointed time, perhaps because a consultation with a previous person ran over.

While I know this can be annoying, consider this: would you rather your doctor spend as much as time as is needed with you, or would you rather they boot you out at the end of the allotted time even though they haven’t finished dealing with your issue(s)?

Be Patient

Waiting for a diagnosis may seem to take forever. Some have even described it as the longest wait of their lives. The minutes, hours or even days that may pass by may be agonizing, but please be patient.

Pestering your doctor for a decision will get you nowhere.

Some things, like the queue of blood samples waiting to be tested at the lab, are simply out of your doctor’s control.

So, allow them the time and peace of mind needed to arrive at the most accurate conclusion.

Thus far, we have explored what gluten is, how it negatively affects some individuals and even how to identify if it is harming you. Next, we will turn our attention to the benefits of sticking to a glute-free diet.

What Are The Benefits Of Living Gluten-Free?

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