November is National Gluten-Free Diet Awareness Month. While we’ve made progress in the U.S over the last decade in recognizing and accommodating people with gluten sensitivities, there are still many misconceptions about these conditions. It can also be challenging to determine if a food is truly gluten-free. Here are three things to know about living with gluten sensitivites.
1. Gluten Intolerance and Celiac Disease are Different
Gluten is a protein found in wheat, barley, and rye. It helps bread products maintain their shape and gives breads made from these grains their distinctive chewy texture. Gluten isn’t harmful to most people, but it can cause serious health problems for some individuals.
Celiac disease is an autoimmune response triggered by exposure to gluten. Like other autoimmune diseases, it causes widespread inflammation and, if it goes untreated, can cause damage to several body systems, including the intestines, joints, bones, and nervous system. The only treatment for celiac disease is complete, lifetime avoidance of gluten (even a tiny crumb of gluten can cause symptoms.) Celiac disease can be diagnosed with a blood test or an intestinal biopsy.
Gluten intolerance is diagnosed when an individual experiences gastrointestinal discomfort after eating gluten that is not caused by an allergy or autoimmune response. Symptoms typically include nausea, bloating, fatigue, and constipation or diarrhea. Some people also experience headaches, joint pain, and anxiety. The symptoms of gluten intolerance can overlap with other conditions like celiac disease, IBS, SIBO, and other food allergies and intolerances, so it’s essential to have these conditions ruled out. Some scientists think that people with gluten intolerance might be reacting to a carbohydrate found in grains, but more research is needed to confirm this.
Regardless of the exact cause, if you notice that you don’t feel well after eating wheat or other grains, avoiding them can help you feel better. Most people with gluten intolerance don’t have to cut gluten out completely. Cutting back on gluten intake helps many people with this condition. Untreated gluten intolerance can cause damage to the small intestine, but it doesn’t cause the widespread permanent damage associated with celiac disease.
2. “Gluten-free” Doesn’t Always Mean What You Think
Many restaurants and food manufacturers offer “gluten-free” foods. It’s important to read the small print on these items, especially if you have celiac disease. Some of these foods are appropriate for people with gluten intolerance but contain traces of gluten that could cause a flare-up in those with celiac disease. Products made from grains that don’t contain gluten can be contaminated if the grains are grown and harvested near wheat, are processed on the same equipment, or if the finished product is used in a kitchen that also handles wheat products.
Oats are particularly controversial. Some celiac patients experience discomfort after eating oats, while others don’t. Doctors recommend that people with celiac should only eat oats that have been tested for gluten contamination and labeled as appropriate for celiac patients. Even these oats can cause symptoms in some people. This may be due to certain individuals having a separate intolerance to oat protein or could be because of a sudden increase in fiber.
Most products made from gluten-free grains are low in fiber and other nutrients like iron. Since oats are high in nutrients and fiber, they can benefit those on a gluten-free diet if well tolerated. Doctors suggest starting with small amounts of gluten-free oats and slowly increasing consumption. This can prevent stomach upset caused by a sudden increase in fiber.
Since even a trace of gluten can set off celiac symptoms, it’s recommended that patients store their gluten-free foods away from wheat products and keep their food prep areas free of gluten contamination. Make sure to check non-bread foods for gluten-free labels as well. Soups, condiments, sauces, and meat products like meatballs and chicken fingers often contain added gluten.
3. Yes, There is a Gut-Bone/Joint Connection
Achy, swollen joints and thinning bones are both common with celiac disease. Even functional digestive problems like IBS are associated with a higher risk of joint pain. All the connections still need to be fully understood, but a faulty intestinal lining and out-of-whack microbiome likely play a role.
In a healthy gut, the cells of the intestine are tightly bonded and don’t allow food particles and bacteria to escape into the bloodstream. People with intestinal disorders are at high risk for a breakdown of the lining, sometimes called “leaky gut.” When food particles and bacteria pass into the bloodstream, they can trigger the immune system and cause systemic inflammation. Joints are especially susceptible to inflammation, and it can damage joint tissues resulting in arthritis. An unbalanced microbiome can also cause inflammation. These, combined with the autoimmune-related inflammation of celiac disease, create the perfect storm for joint problems.
Since the gut is responsible for breaking down and disseminating nutrients, diseases that affect the gut can lead to malnutrition. It’s common for people with Celiac disease or Crohn’s disease to have low levels of important bone-building vitamins and minerals. Even if you eat a nutritious diet, your body may not absorb all the nutrients it needs. In addition, the diet you need to control your symptoms may contain fewer nutrients than a standard diet.
People with Celiac disease and other gut-related diseases should talk to their doctor about taking a multivitamin and mineral supplement. You can also increase your nutrition by eating plenty of vegetables, legumes, and fruits. Look for gluten-free items made with whole grains like brown rice, amaranth, buckwheat, quinoa, and wild rice. Like whole wheat vs. white flour, the whole versions of these grains are full of nutrients that more processed gluten-free flour may be missing. You can also try pasta made with garbanzo beans or lentils, both of which are packed with fiber and minerals. Of course, it’s vital for celiac patients to completely avoid gluten so their guts can heal and adequately absorb nutrients.
Holistic Healthcare for Joint Pain in Tennessee
At Stanlick Chiropractic, we treat patients struggling with joint pain because of autoimmune problems like celiac disease. Gentle treatments like K-laser therapy can ease chronic joint pain and inflammation. Our providers can also help you with lifestyle and dietary concerns and recommend safe ways to exercise with joint pain. Schedule a consultation today to find out why chiropractic care should be part of your celiac treatment plan.