Are You Sensitive to Gluten?

The word gluten has become a very popular word in the last few years. If you’re like me, you had never even heard the word gluten before about 5 years ago. Many packages in the grocery aisle now say ‘gluten-free,’ restaurants are incorporating gluten-free options in their menu, and you’ve heard that you will never have the bikini body you want unless you cut out gluten from your diet. Is it really all that bad? Is it just a fad? Why is it sometimes you feel bloated or weighed down after eating bread? Here are some answers to a few popular gluten questions that I hope will guide your toward making a better decision if incorporating gluten in your diet is right for you.

What is gluten?

Gluten is a mixture of two proteins, gluteinin and gliadin, which is present in grains that serves as the elastic texture in dough.

Have you developed a gluten sensitivity?

I mention gluten sensitivity because most people are only sensitive to this protein, as opposed to some who have developed celiac disease. Celiac disease is when the small intestine is extremely sensitive to gluten, causing difficulty digesting food. This is an auto-immune disorder in which the body is signaled to attack the small intestine, destroying the villi which protect the rest of the body from foreign invasion of food particles. When these villi are destroyed, improperly digested food makes its way into our blood stream where we may develop sensitivities and allergies to foods. We also are not able to digest all the nutrients from our food when our intestines are damaged.

A gluten sensitivity, experienced by 18 million Americans, causes symptoms similar to celiac disease, but has been clinically recognized as less severe. Patients that are sensitive do not test positive on a blood test for celiac, and do not have increased intestinal permeability as one with celiac disease. However, many of the same symptoms are present, only in a much less extreme version. A gluten sensitivity also means that these proteins have begun to deteriorate the villi in the small intestines, causing gastro-intestinal discomfort, inflammation and other uncomfortable symptoms in the body such as, nausea, skin irritation, bloating & gas, brain fog, and fatigue.

My experience with gluten.

For years, I experienced an uncomfortable bloating and stomach-ache whenever I ate a variety of foods. It was especially noticeable when I ate heavy or processed foods. A few years ago, I decided to try a gluten-free diet for about 90 days. The experience was very interesting. I noticed minor changes, such as better digestion, less bloating, and smoother skin. I knew I did not want to stay gluten-free for too long though. I grew up with an aunt who is an amazing baker, who taught me how to make sourdough from scratch. I still have great memories of kneading the dough and watching it rise, loving every bit of aroma that came from the rising dough and the freshly baked bread.

One evening, after my 90-day experiment, my husband came home with a hot, deliciously smelling pizza. I think I ate half the box (probably not the wisest choice) and I remember waking up that night cramping. After this experience, I switched to gradually eating breads again, in moderation, and began researching healthier ways to eat bread.

Modern wheat:

I believe the reason why many of us are reacting negatively to gluten these days is because of modern wheat. Wheat does not look the same way it does today as it did thousands of years ago. Over the years, the molecular structure of wheat has been altered. Wheat is a hybridized grain that has resulted in larger amounts of gluten, something that was always there, but has been grown to larger proportions inside the grain. After World War II, our food supply has greatly changed. Much of our food today now contains chemical pesticides, and breeding of different food varieties has grown popular to grow food on a larger scale to feed the population.

| Wheat does not look the same way it does today as it did thousands of years ago. |

A couple years ago, I heard the word Einkorn from a friend of mine. The thought of a pure and simple grain, which has not been hybridized over the years, intrigued me. I began researching, and was fascinated to find that many people seem to not have the same inflammatory symptoms when they eat regular wheat. Einkorn’s genetic makeup is composed of fewer chromosomes, the way it’s supposed to be. It is more nutritious, and lacks certain gluten proteins that many people cannot digest. I noticed with myself, it did not present the same bloating feeling I typically get when eating regular processed wheat. Because of this, einkorn is the grain I often cook and bake with!

How you can incorporate gluten into your diet in a healthy way.

As mentioned above, Einkorn is a great way to incorporate gluten into your diet in a healthy way. You can buy einkorn flour online at jovialfoods.com, Whole Foods, Natural Grocers, and other health food stores.

Another option, is to choose sprouted grains. I often buy sprouted bread in the fridge section and don’t get the same bloated feeling with these breads. Sprouting grains changes the nutrition profile, allowing for better digestion and absorption. Also, the whole grain is used, as opposed to a processed, white flour. These white flours have been bleached, and stripped of their nutrients, so they are theoretically a “dead” food. Because they offer no nutritional value, companies then began enriching these foods by adding in synthetic vitamins to make up for the loss of nutrients. Great examples of whole, sprouted grain bread brands are: Ezekiel, Angelic, and Silver Hills. There are many more! Make sure to check out the fridge bread section of your local healthy grocery store.

I hope you found some of this information helpful, I know it’s a lot! If you often feel bloated or uncomfortable, incorporating some healthier grain options in your diet might be beneficial! If you continue to notice symptoms, make sure you are getting a descent dose of probiotics daily, and last case scenario, consider an elimination diet. Often, just laying off the gluten temporarily can restart your system.

Feel free to leave me a comment with questions!