9 Things To Know Before Going Gluten Free
Let’s face it, going gluten free can suck.
Yet having GI, skin, and or pain issues because of gluten, just flat out sucks even more.
You hear all the controversy surrounding dropping the dreaded G word. There are even talk shows like Jimmy Kimmel talking about it, which we admit is pretty funny. Whether you have celiac disease or not, removing gluten can help resolve a lot of health issues. But before going gluten free, let’s go over a few details.
Follow these tips if you want to do it right the first time:
1) If you cut out gluten for a gluten challenge it HAS TO BE 100% for 6 weeks:
Yes, we have heard people doing gluten free (GF) for 5 days of the week and then having gluten on the weekends. There have been many studies showing that it can take up to 6 weeks for the gut to repair itself after an exposure(1). This is why the gluten challenge recommendation is to go at least 6 weeks, 100% all in.
2) Give up all grains:
This is why we talk about a paleo diet as a starting point for a lot of our patients. Many people with a gluten sensitivity have GI symptoms as well. Grains are high FODMAP foods. High FODMAP foods can cause inflammation in some people even if they are gluten free.
Whey/Casein/Lactose all three can cause GI upset. If you start on GF you can incorporate dairy free in the last 2 weeks of your 6-week challenge. Get rid of the hard things first, then cut out dairy to see if that’s an extra trigger (2).
4) Don’t forget about your shampoo, skin products, make-up, other hygiene products:
It makes sense if you are wondering about skin conditions. You can be micro-dosing yourself causing your skin conditions to stick around.
5) Supplements and meds:
PLEASE DO NOT STOP TAKING YOUR MEDS WITHOUT WORKING WITH YOUR DOCTOR!
You can find a list of gluten-free medications at http://www.glutenfreedrugs.com/
Supplements like multivitamins may have gluten in them as well.
6) Going out for dinner:
Even if you have a GF meal at a restaurant you may run into cross contamination. This is usually more of a problem in people with celiac disease than just a sensitivity, but call ahead and ask. Some products such as sauces and soups use a small amount of flour in them as well. The good news is, a lot of restaurants now have Gluten Free options. They also take special precautions to avoid contamination.
7) Right Mindset:
GF is a challenge for most people. Researching online can result in you feeling even more lost. Some people are adamant that NonCeliac Gluten Sensitivity (NCGS) is fake. They will quote the 37 patient study that went on a low FODMAP diet. Chris Kresser wrote an excellent article on this topic (full article here).
Robb Wolf also had the best quote about this topic. “Is it a terrible thing to suggest a gluten free (and low FODMAP) diet to scores of people who suffer from GI problems?”
Stay on track and the benefits may outweigh the label of being NCGS. Don’t worry about the haters.
8) Celiac Disease Isn’t Just a GI Problem:
Celiac disease has around 300 symptoms associated with it (3). 1 and every 2 people do not have GI symptoms. For every 1 person diagnosed with celiac disease, 6 people go undiagnosed. Undiagnosed cases of celiac have been associated with a 4X increased risk of death (4).
9) Everything Gluten Free Isn’t Healthy:
This is the biggest problem we see in our clinics when going gluten free. Many will replace their food choices with other gluten free junk food. Junk food is still junk food.
Let Us Help Make Living Healthy Easy
Read more here:: http://healthgeeks.co/9-things-to-know-before-going-gluten-free/