Joy Bauer https://joybauer.com Life is hard, food should be easy Mon, 10 Jan 2022 21:50:55 +0000 en-US hourly 1 https://wordpress.org/?v=5.8.3 Clearing Up Gluten Confusion https://joybauer.com/celiac/clearing-up-gluten-confusion/?utm_source=rss&utm_medium=rss&utm_campaign=clearing-up-gluten-confusion Sun, 14 Feb 2016 20:29:14 +0000 http://www.joybauer.com/?p=112 Confused about whether to go gluten-free? Read this to find out if you should.

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There is so much confusion swirling around the topic of gluten, a group of proteins found in wheat, barley and rye. Many people are going “G-free” in hopes of losing weight, feeling more energized and becoming healthier. However, unless you have a medical reason to avoid gluten or wheat—due to an allergy, celiac disease or gluten intolerance—removing all gluten is not necessarily a healthier way to go.

So, how do you know if you need to go gluten-free? There are really three main categories of people who should be cutting out wheat and/or gluten for health reasons.

CATEGORY ONE: Wheat Allergy

Similar to: other food allergies, like nut or seafood allergies

A wheat allergy is an immune system response to eating wheat (think of a peanut allergy—it’s the same thing). The response is typically specific to wheat so you don’t need to avoid ALL gluten-containing grains like rye and barley.

An allergy causes an immediate response—it occurs within a few minutes to a few hours of eating a food with wheat. After eating wheat, you may experience hives, lip swelling, wheezing, rash, nausea, abdominal pain, diarrhea, and in severe cases, potentially fatal anaphylaxis (allergic shock).

Although a wheat allergy is one of the top eight food allergies in the United States, less than one percent of children have a wheat allergy.

How is a wheat allergy diagnosed? 

  • Step one: Skin prick or blood test for IgE antibodies
  • Step two: If the skin prick or blood test is positive for IgE antibodies, it does not automatically mean you will have a reaction to the food. Your doctor will usually suggest an “oral food challenge” to see if eating the potential allergen causes a reaction.

How is a wheat allergy treated? 

Treatment consists of avoiding wheat-containing foods to prevent allergic reactions. The majority of young children will outgrow their allergy.

CATEGORY TWO: Celiac Disease

Similar to: type 1 diabetes or rheumatoid arthritis

Celiac disease is not an allergy. Celiac disease is an autoimmune disorder, like type 1 diabetes or rheumatoid arthritis, which is triggered by consuming gluten. Eating gluten sets off an autoimmune reaction (your body attacks its own cells), which causes damage to the small intestines and interferes with your ability to properly digest and absorb nutrients.

Unlike with an allergy, people with celiac disease often do not experience any immediate symptoms after eating gluten, and you cannot outgrow it (just like you can’t outgrow type 1 diabetes—you’re on insulin for life). You must avoid wheat, rye, barley and any foods with gluten-containing additives for the rest of your life.

Current estimates suggest that 1 in 100 people in the United States has celiac disease. Celiac is a genetic disorder that is inherited, which means if you have it, your children, siblings and parents may have it, so your family members should definitely get tested.

Symptoms of celiac disease:

Symptoms are highly variable. Some people with celiac do not show any physical symptoms. Others may experience chronic diarrhea or constipation, abdominal bloating and pain, weight loss, iron-deficiency anemia that is unresponsive to iron therapy (or general malnutrition), chronic fatigue, failure to thrive (in children), joint paint, skin rash (called dermatitis herpetiformis), infertility and osteoporosis.

How is celiac diagnosed?

The key to a clear, definitive diagnosis is not going off gluten until you have met with your doctor.

  • Step one: A blood test to test for specific antibodies (“Celiac Panel”)
  • Step two: If you test positive for the antibodies, your doctor will do a confirmation by taking a biopsy (tissue sample) of your small intestine to look for telltale damage to your GI tract. If you have already “gone off” gluten, your GI tract may have begun to heal, making diagnosis more difficult (this is the #1 problem doctors run into). So if you think you may have celiac disease or a gluten intolerance, before you make any changes to your diet, GET TESTED.

How is celiac treated?

Treatment involves removing all gluten from the diet permanently. This means avoiding all foods that contain wheat, rye, barley, and any ingredients derived from these grains. Even a small amount will set off an autoimmune reaction in your gut and cause damage (even if you don’t experience any symptoms), so vigilance is key.

Long-term consequences if left untreated:   

If you don’t avoid gluten, you are at risk for iron-deficiency anemia, malnutrition, osteoporosis, fertility issues and certain intestinal cancers

CATEGORY THREE: Non-Celiac Gluten Sensitivity or Gluten Intolerance 

Eating gluten does not trigger an autoimmune response, as it does in people with celiac disease. Typically no damage occurs to the lining of the small intestine.

Gluten intolerance/sensitivity is still not well understood (researchers say our understanding about gluten sensitivity is similar to where we were with celiac disease about 30 years ago). A gluten intolerance/sensitivity may be similar to other food intolerances, like a lactose intolerance; eating gluten causes very unpleasant symptoms and interferes with quality of life, but may not carry the same long-term health risks as celiac disease.

Symptoms of NCGS/gluten intolerance:

Symptoms may be similar to that of celiac disease (stomach pain, bloating, gas, diarrhea, constipation, fatigue, weakness, muscle cramps, numbness, headaches and “foggy brain”), but a blood test for celiac antibodies comes back negative.

How is NCGS/gluten intolerance diagnosed and treated? 

Right now, there is NO proven way to diagnose or test for gluten sensitivity. Companies that promise a diagnosis based on stool samples, saliva, etc. are pulling the wool over your eyes—there is no such test (although we may develop a test in the future).

First, work with your doctor to rule out a wheat allergy and celiac disease. Then, use a food journal to determine whether symptoms improve with a gluten-free diet (and if symptoms come back full-force once you reintroduce gluten). If your symptoms improve with a gluten-free diet, it’s probably best to continue avoiding gluten.

Keep in mind, with celiac, even a trace amount of gluten can trigger a full auto-immune response and cause damage to your intestines. With a gluten intolerance/sensitivity, a small amount of gluten (say in a condiment like soy sauce) may not be enough to cause symptoms, while eating a slice of whole wheat toast may cause stomach cramps or other side effects. It’s not as critical to completely wipe out every trace of gluten—it’s more about learning your own limits and what causes symptoms for you personally.

BOTTOM LINE

Don’t go gluten-free just because it’s trendy. Unless you have a wheat allergy, celiac disease or a gluten intolerance (or a few other rare gluten-related disorders), there is no need for you to avoid gluten.

If you’re experiencing symptoms and think gluten may be to blame, work with your doctor to determine if you have a medical reason for avoiding gluten (remember, don’t start eliminating gluten until you’ve met with your doctoror it will be more difficult to get an accurate diagnosis). Gluten-free lifestyles are not necessarily healthier (many gluten-free products are loaded with unhealthy fat and sugar—there’s nothing “healthy” about a gluten-free cookie or cake), and going gluten-free doesn’t guarantee weight loss.

Think gluten-free is for you? Here are tips on living a gluten-free life style.

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Celiac Disease Grocery List https://joybauer.com/celiac/food-list/?utm_source=rss&utm_medium=rss&utm_campaign=food-list Thu, 04 Feb 2016 04:51:28 +0000 http://www.joybauer.com/?p=409 Controlling celiac disease is not so much about foods you should eat as foods you shouldn't eat.

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Controlling celiac disease is not so much about foods you should eat as foods you shouldn’t eat. The foods on this list are considered to be generally safe for people with celiac. You’ll need to carefully check labels on all foods marked with an asterisk (*) because ingredients can vary from brand to brand.

Because most of the popular grains contain gluten, it is important to try new, safe whole grains. You’ll also need to eat plenty of vegetables and fruits to make sure that you get a wide variety of naturally occurring vitamins, minerals, fiber, and antioxidants. Toward the end of the grocery list, I’ve listed additives and ingredients that are also thought to be safe.

FRUITS

  • ALL fresh fruits
  • ALL frozen whole fruits with no additives

VEGETABLES AND LEGUMES

  • ALL fresh vegetables
  • ALL frozen vegetables with no additives, breading, or sauces
  • *Beans, canned
  • Beans, lentils, and peas, dried
  • Olives
  • Potatoes (all varieties)
  • *Pumpkin, canned, 100% pure puree

SEAFOOD

  • ALL fresh fish and shellfish
  • ALL frozen fish and shellfish with no additives or sauces

LEAN PROTEINS

  • ALL fresh meats and poultry with no breading or additives
  • ALL frozen meats and poultry with no breading or additives
  • Eggs
  • Tofu

NUTS AND SEEDS (Preferably Unsalted)

  • ALL natural nut butters
  • ALL nuts
  • ALL seeds (except rye and barley)

GRAINS, CEREALS, PASTA, AND MORE

  • Amaranth
  • Arrowroot starch
  • Buckwheat
  • *Cereals, dry: puffed and flake varieties made with amaranth, buckwheat, corn, millet, rice, or soy
  • *Cereals, hot: cream and flake varieties made with amaranth, cornmeal, buckwheat, hominy grits, rice, quinoa, or soy
  • Corn bran
  • Corn chips, plain
  • Corn flour/corn meal products
  • Crackers, gluten-free (such as brown rice, corn, and lentil)
  • Flour: amaranth, buckwheat, carob, chickpea, lentil, millet, potato, quinoa, rice, sago, sorghum, soy, tapioca, teff
  • Grits (corn or soy)
  • Kasha (not the same as Kashi)
  • Masa
  • Millet
  • Pasta made from beans, brown rice, corn, peas, potato, quinoa, lentils, or soy
  • Polenta
  • *Popcorn, air-popped and gluten-free packaged varieties
  • Potato chips, plain or *flavored
  • Quinoa
  • Ragi
  • Rice (preferably brown or wild)
  • Rice cakes, plain
  • *Soba, 100% buckwheat
  • Sorghum
  • *Soy crisps
  • *Tacos shells made with corn, hard and soft
  • Tapioca starch/flour
  • Teff
  • *Tortillas made with corn, soy, or brown rice
  • Tortilla chips, plain or *flavored

DAIRY

  • *Cheese (preferably reduced-fat), not blue cheese
  • *Cottage cheese (preferable fat-free or 1% low-fat)
  • *Cream cheese (preferably reduced-fat)
  • *Ice cream (check labels; ingredients will vary from flavor to flavor)
  • Milk (preferably fat free or 1% low-fat)
  • *Milk alternatives (soy, almond, rice)
  • *Sour cream (preferably fat-free or reduced-fat)
  • *Yogurt (preferably fat-free or low-fat)

MISCELLANEOUS

  • ALL pure herbs (check ingredients of *herb mixes)
  • ALL pure spices (check ingredients of *spice mixes)
  • Apple cider vinegar
  • Baking chocolate
  • Baking powder
  • Baking soda
  • Canola oil
  • Cocoa powder
  • Coffee, instant and ground (check ingredients of *flavored coffees)
  • Corn syrup
  • Cornstarch
  • Cream of tartar
  • Garlic
  • Gelatin
  • Honey
  • *Hummus (check labels; ingredients will vary from flavor to flavor)
  • Jam and jelly
  • *Ketchup
  • Maple syrup
  • *Mayonnaise (preferably reduced-fat)
  • Molasses
  • *Mustard
  • Olive oil
  • Pickles
  • Relish
  • *Salsa
  • *Soft tub, trans fat–free spread (regular and reduced-fat)
  • Sugar
  • Tea, black and green (check *flavored and herbal tea varieties)
  • Vanilla and other extracts
  • Vinegar, balsamic, red wine, or white
  • Wine, red and white

SAFE (GLUTEN-FREE) ADDITIVES

  • Acacia gum
  • Adipic acid
  • Agar
  • Algae
  • Algin/alginate
  • Allicin
  • Annatto
  • Arabic gum
  • Arrowroot
  • Ascorbic acid
  • Aspartame
  • Aspic
  • Astragalus gummifer
  • Benzoic acid
  • BHA
  • BTA
  • Dextrose
  • Ester gum
  • Fructose
  • Guar gum
  • Locust bean gum
  • Malic acid
  • Methylcellulose
  • Microcrystallin cellulose
  • Pectin
  • Pepsin
  • Stearic acid
  • Sulfites
  • Tapioca starch/flour (not pudding)
  • Whey
  • Xanthan gum

* The asterisk (*) indicates foods whose labels need to be carefully checked for gluten.

Get my Gluten-Free, Whole-Grain Shopping List.

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Celiac Disease Basics https://joybauer.com/celiac/celiac-disease-basics/?utm_source=rss&utm_medium=rss&utm_campaign=celiac-disease-basics Mon, 04 Jan 2016 05:03:23 +0000 http://www.joybauer.com/?p=420 Celiac disease is a surprisingly common autoimmune disorder — one that's treated entirely by

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Celiac disease is a surprisingly common autoimmune disorder — one that’s treated entirely by making the right changes to your diet.

Celiac disease tends to take everyone by surprise — both those who receive the diagnosis and family doctors who are shocked when a physically robust patient’s blood work comes back positive for the disease.

A couple of decades ago, the stereotypical celiac patient was a pale, malnourished child. However, as screening tests become more sophisticated, we’re learning that celiac disease is surprisingly common, affecting one in every 100 people in the United States. According to a 2009 study, celiac disease touches more than four times the number of people it had in the 1950s. Researchers can’t yet explain this dramatic rise in incidence.

Celiac disease can begin at any time in a person’s life, and there is no consistent set of symptoms. Some people lose a tremendous amount of weight; others experience fatigue, joint pain, or seizures; and sometimes there are no symptoms at all and the disease is discovered quite by accident. In fact, people often learn they have celiac disease when their doctors investigate possible causes for unexplained anemia or nutrient deficiencies. One minute you’re having blood drawn for tests during a routine physical examination and feeling just fine, and the next you’re facing nonnegotiable changes to your eating habits. If that scenario sounds familiar, you’re actually lucky to have caught the disease. If celiac remains undiagnosed or untreated, it can lead to osteoporosis, reproductive problems, skin rashes, epilepsy, and even some cancers. The good news is that celiac disease is currently treated entirely with dietary changes, so feeling better is as simple as knowing which foods are toxic to your gut.

What Affects Celiac Disease?

Celiac disease (also called celiac sprue, nontropical sprue, and gluten-sensitive enteropathy) is genetic. All individuals who develop celiac are born with a genetic predisposition for the disease, but the age of onset can vary from infancy to old age. (Some people are diagnosed at birth or during childhood, but in many people, the disease lies dormant until it is triggered later in life.) No one knows exactly what causes celiac disease to become active, but experts believe that times of extreme emotional or physical stress — including surgery, a viral infection, pregnancy, or childbirth — can set the stage. Researchers are also beginning to explore whether changes in the types of bacteria living in your gut may be the spark that ignites adult-onset celiac.

It’s important to remember that celiac disease is NOT a food allergy. Some practitioners call it an allergy as a shorthand way to explain why those with a diagnosis need to avoid certain foods, but that description is both misleading and dangerous. Celiac disease is an autoimmune disorder, a category of diseases in which the body’s immune system attacks itself. The immune system reacts to a protein called gluten, which is found in wheat, and related proteins found in rye and barley.

When even the smallest amount of gluten enters the digestive system, it sets in motion a cascade of inflammatory processes. The immune system begins to attack the body’s own tissue, resulting in damage to the small intestine. Counter to what you may think, the small intestine is not merely a smooth tube connecting the stomach to the colon; rather, its inner lining is jam-packed with protruding ridges called villi, which absorb nutrients as food passes through. Celiac disease causes inflammation that damages and sometimes destroys the villi, which means they can’t do their job; the result is that the nutrients your body needs end up passing through your digestive system unabsorbed and are eliminated in waste. The outcome of this damage varies depending on the extent of the disease. In mild cases, there are no overt symptoms, but blood tests might reveal a deficiency in certain nutrients, especially folate, vitamin B12, or iron (which can result in anemia). Over time, poor calcium and vitamin D absorption can lead to osteoporosis. In some people, celiac disease causes embarrassing and sometimes life-altering gastrointestinal symptoms, including gas, bloating, diarrhea or constipation, and weight loss. Other problems associated with celiac disease include nerve damage, migraines, seizures, infertility or miscarriages, joint pain, and even some cancers, including non-Hodgkin lymphoma and cancer of the esophagus or small intestine. The longer celiac goes untreated, the greater the risk of harm.

 

Recently diagnosed with celiac disease? Get tips to make reading labels easier!

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Gluten-Free Dieting for Life https://joybauer.com/celiac/gluten-free-dieting-for-life/?utm_source=rss&utm_medium=rss&utm_campaign=gluten-free-dieting-for-life Mon, 04 Jan 2016 05:00:42 +0000 http://www.joybauer.com/?p=418 When you have celiac disease, eating gluten-free becomes a way of life.

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Does being diagnosed with celiac disease mean following a gluten-free diet for life?

Q: I have celiac disease. Will I have to follow a gluten-free diet for the rest of my life?

A: Maybe not forever — there are some exciting new therapies on the horizon! Immunotherapy is one of the most promising. With this treatment, people with celiac disease are exposed to small amounts of gluten in the form of injections under the skin. The hope is that with repeated injections, the immune system will gradually build up a tolerance to the offending gluten protein fragments, become desensitized, and no longer react when gluten is consumed as food.

Immunotherapy is still in the early phases of testing in humans, so there’s still no consensus on if and when it will be available to the public. That said, it’s good to know there’s a glimmer of hope for a future free of “gluten-free”!

Get my 5 Lifestyle Tips for Living with Celiac Disease.

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Foods to Avoid for Celiac Disease https://joybauer.com/celiac/foods-to-avoid-list/?utm_source=rss&utm_medium=rss&utm_campaign=foods-to-avoid-list Mon, 04 Jan 2016 04:56:46 +0000 http://www.joybauer.com/?p=414 Learn celiac disease diet tips that you can easily use every day.

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I wish the guidelines for avoiding gluten were as easy as telling you to stop eating wheat, barley, and rye flour. That’s part of what you need to do, but it is much more complicated than that. There are many hidden sources of gluten, and beyond that, some naturally gluten-free products can be cross-contaminated with gluten.

Here are lists of foods, ingredients and additives to avoid. Study this list carefully and refer to it often. Eventually, you’ll have the foods memorized.

 

COMMON FOODS THAT CONTAIN GLUTEN

  • Barley (and anything with the word barley in it, such as barley malt)
  • Beer
  • Bleached flour
  • Blue cheese (sometimes made with bread mold)
  • Bread flour
  • Bulgur
  • Cake flour
  • Communion wafers
  • Cracker meal
  • Croutons
  • Couscous
  • Durum
  • Farina
  • Farro
  • Graham flour
  • Groats
  • Kamut
  • Malt (and anything with the word malt in it, such as rice malt, malt extract or malt flavoring)
  • Malt beverages
  • Matzo (made with wheat)
  • Orzo
  • Pasta (all varieties made with wheat, wheat starch, barley, rye or any ingredient on this list)
  • Rye (and anything with the word rye in it)
  • Seitan
  • Semolina
  • Soy sauce (check ingredients—some contain wheat)
  • Spelt
  • Suet
  • Tabbouleh
  • Teriyaki sauce (check ingredients—some contain wheat)
  • Triticale
  • Triticum
  • Vital gluten
  • Wheat (and anything with the word wheat in it, such as wheat grass, wheat berries, wheat germ, wheat starch, wheat bran and wheat flour; buckwheat* is OK and is the only exception)

 

LESS COMMON FOODS AND FOOD ADDITIVIES THAT CONTAIN GLUTEN

  • Abyssinian hard (a wheat product)
  • Amp-isostearoyl hydrolyzed wheat
  • Brewer’s yeast
  • Cereal binding
  • Cereal extract
  • Dextrimaltose
  • Dinkel
  • Disodium wheatgermamido Peg-2 sulfosuccinate
  • Edible starch
  • Einkorn
  • Emmer
  • Filler
  • Fu
  • Granary flour
  • Mir
  • Udon (wheat noodles)
  • Whole-meal flour

 

FOODS AND FOOD ADDITIVES THAT MAY CONTAIN GLUTEN

If a favorite food contains one of the following ingredients and does not say “gluten-free” on the label, contact the company and ask questions. Depending on the manufacturing process, these questionable ingredients can sometimes be gluten-free.

  • Artificial color
  • Artificial flavoring
  • Bouillon cubes
  • Brown rice syrup
  • Candy
  • Caramel color
  • Coloring
  • Dextrins
  • Dried fruit (may be dusted with wheat)
  • Flavored coffee
  • Flavored vinegar
  • Flavoring
  • Food from bulk bins at the grocery store
  • Food starch
  • French fries
  • Glucose syrup
  • Gravy cubes
  • Ground spices (wheat is sometimes added to prevent clumping)
  • Hydrolyzed plant protein (HPP)
  • Hydrolyzed vegetable protein (HVP)
  • Ice cream
  • Maltodextrin
  • Maltose
  • Miso
  • Modified starch
  • Monoglycerides and diglycerides
  • Monosodium glutamate (MSG)
  • Mustard powder (some brands contain gluten; check ingredients)
  • Natural flavoring
  • Oats (look specifically for gluten-free)
  • Processed cheese (check ingredients)
  • Processed meats (cold cuts, hot dogs, sausages, and canned meats that contain wheat, barley, rye, oats, gluten fillers or stabilizers)
  • Rice malt
  • Rice syrup
  • Salad dressing
  • Seasonings (including powdered flavorings and dustings on chips, nuts, popcorn, rice mixes, and rice cakes)
  • Smoke flavoring
  • Soba noodles
  • Starch
  • Stock/bouillon cubes
  • Surimi (imitation seafood)
  • Textured vegetable protein (TVP)
  • Vegetable starch
  • Vitamins

 

Check out my healthy gluten-free shopping list!

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Q and A: Reading Labels https://joybauer.com/celiac/reading-labels/?utm_source=rss&utm_medium=rss&utm_campaign=reading-labels Mon, 04 Jan 2016 04:52:15 +0000 http://www.joybauer.com/?p=411 When you're diagnosed with celiac disease, reading food labels can be daunting.

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Initially, a person with celiac disease may find reading labels daunting and time-consuming — but it does get better.

Q: I just found out I have celiac disease, and it seems as though I have to spend hours at the grocery store reading labels. Does it ever get any easier?

A: Yes, it does get easier. You have a lot of new information to assimilate, but it’s knowledge that will serve you forever. I highly recommend seeking out a dietitian who specializes in celiac disease to get a handle on the details. Most people with celiac disease will need to see a registered dietitian only two or three times — after that, they’ll understand exactly what they need to do to live a gluten-free life. Also, check out the natural-foods aisle at your supermarket. Thanks to an increasing awareness of celiac disease, most mainstream grocery stores now offer a variety of gluten-free foods that are conveniently labeled. Specific grocery stores that concentrate on healthy fare, such as Whole Foods and Trader Joe’s, have an even broader selection. If it’s tough to find gluten-free products in your area, you can certainly shop online. The Gluten-Free Mall (www.glutenfreemall.com) offers a wide selection of gluten-free products, and Bob’s Red Mill (www.bobsredmill.com), Arrowhead Mills (www.arrowheadmills.com), and Udi’s (www.udisglutenfree.com) sell a variety of gluten-free grains, baking mixes, and/or breads. Even mainstream sites like Amazon now sell an abundance of gluten-free goods.

If you’re struggling emotionally with the transition to a gluten-free lifestyle, you might find it helpful to talk with a psychologist or counselor. Some people need time to mourn the loss of their favorite foods or their vision of themselves as indestructible. One or two sessions with a professional can mean the difference between fighting the change and embarking on a journey of discovery. Read everything, join a celiac-disease support group (in person or online), befriend your health-care professionals, and don’t be afraid to ask questions. In addition, there are many wonderful resources to help you and those you love with celiac disease, regardless of whether the disease was diagnosed last week or ten years ago. Be sure to check out some of my gluten-free recipes here. In addition, below you’ll find a few more informative Web sites for people with celiac.

  1. The National Foundation for Celiac Awareness (www.celiaccentral.org). This site offers a plethora of resources, including printable information on gluten-free foods, medications, and other topics, along with recipes and frequently asked questions that have been answered by registered dietitians.
  2. The Celiac Disease Foundation (www.celiac.org). This is a great resource, especially as a launching pad for people who have recently been diagnosed with celiac disease.
  3. Celiac.com (www.celiac.com). The best feature on this site is the online forum with message boards in which families affected by celiac disease can exchange information on gluten-free products and strategies for coping with the disease, among other subjects.

Get 6 Tips for Healthy Eating with Celiac Disease.

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Gluten-Free Shopping List—Healthy, Brand Name Picks https://joybauer.com/celiac/joys-gluten-free-shopping-list/?utm_source=rss&utm_medium=rss&utm_campaign=joys-gluten-free-shopping-list Mon, 04 Jan 2016 04:46:31 +0000 http://www.joybauer.com/?p=406 Many celiac-safe food products are now available at grocery stores.

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Shopping for gluten-free food isn’t as challenging as it used to be, thanks to the many celiac-safe products now available at stores. Here are some of my favorites.

With today’s increased awareness about celiac disease and other gluten-related conditions, there are now plenty of healthy gluten-free products available right in mainstream grocery stores (it was quite a different story ten years ago!). Here’s a collection of healthy, whole-grain staples to pop in your grocery cart.

 

CEREALS

  • Nature’s Path Gluten-Free Cereals
    • Whole O’s
    • Mesa Sunrise
  • Arrowhead Mills Organic Maple Buckwheat Flakes
  • Erewhon Gluten-Free Crispy Brown Rice Cereal
  • Barbara’s Bakery Gluten-Free
    • Honey Rice Puffins
    • Brown Rice Crisps
  • Chex Gluten-free
    • Corn Chex
    • Rice Chex
  • Van’s Gluten-Free
    • Blissfully Berry
    • Cocoa Sensation
  • Bob’s Red Mill
    • Gluten-Free Mighty Tasty Hot Cereal
    • Certified Gluten-Free Rolled Oats
  • Simpli Gluten-Free Oatmeal
  • Bakery on Main Gluten-Free Instant Oatmeal

 

BREADS

  •  Udi’s Bread
    • Whole Grain
    • Chia Millet
  • Ener-G Bread 
    • Seattle Brown Loaf
    • Brown Rice Loaf
  • Food for Life
    • Whole Grain Brown Rice Bread
    • Rice Almond Bread
    • Raisin Pecan Bread
  • Canyon Bakehouse
    • 7-Grain
    • Cinnamon Raisin Bread
  • Bob’s Red Mill Hearty Whole Grain Bread Mix

 

WRAPS

  • Food for Life gluten-free brown rice tortillas
  • Rudi’s plain tortillas

 

CRACKERS

  • Van’s Gluten-Free crackers – any flavor
  • Mary’s Gone Gluten-Free Crackers – any flavor
  • Crunchmaster Gluten-Free Crackers
    • 7 Ancient Grain crackers
    • Multi-seed crackers – any flavor
    • Multi-grain crackers – any flavor
  • Back to Nature Gluten-Free crackers
    • Multi-seed
    • Sea Salt & Cracked Black Pepper 

 

PASTAS

  • Lundberg Family Farms Gluten-Free Organic Brown Rice Pasta
  • Deboles Pastas (Multigrain varieties)
  • Hodgson Mill Gluten-Free Brown Rice Pastas
  • Jovial Brown Rice Pastas
  • Ancient Harvest Quinoa Pastas
  • Banza Chickpea Pasta

 

PIZZA

  • Amy’s Gluten-Free Pizzas
  • Udi’s Gluten-Free Pizzas and Pizza Crust

 

CHICKEN NUGGETS

  • Applegate Farms Gluten-Free Chicken Nuggets
  • Ian’s Natural Foods Gluten-Free Chicken Nuggets
  • Bell & Evan’s Gluten-Free Chicken Nuggets
  • Tyson Gluten-Free Chicken Nuggets

 

SNACKS AND BARS

  • Nourish Snacks, Granola Bites and Ancient Grain Crisps
  • Lara Bars
  • Kind Bars
  • Glenny’s Snack Bars
  • Bakery on Main Gluten-Free Granola Bars
  • Enjoy Life Chewy Bars

 

PANCAKES & WAFFLES

  • Van’s Gluten-Free
    • Ancient Grains Original Waffles
    • Flax Waffles
    • Buckwheat with Berries Waffles
    • Pancakes
  • Nature’s Path Gluten-Free
    • Homestyle Waffles
    • Pumpkin Spice Waffles
  • Pamela’s Baking & Pancake Mix

 

SAUCES

  • La Choy Gluten-Free
    • Soy Sauce
    • Teriyaki Sauce

Get my Ultimate Grocery List for Celiac Disease.

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Q and A: Eating Oats https://joybauer.com/celiac/safe-to-eat-oats/?utm_source=rss&utm_medium=rss&utm_campaign=safe-to-eat-oats Mon, 04 Jan 2016 04:43:56 +0000 http://www.joybauer.com/?p=403 Oats can be a safe food, but not all types are created equal

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Q: Is it safe to eat oats if you have celiac disease?

A: Yes, eating oats that are labeled “gluten-free certified” appears to be safe for the majority of people living with celiac disease. However, at this time, the “oat issue” is not fully understood by celiac experts and researchers, who are still working to clarify the relationship.

Here’s the concern: While oats do not contain gluten, they do contain a protein fragment called avenin that has some protein sequences similar to the sequences found in gluten. For the vast majority of people with celiac disease, avenin is perfectly safe and will not trigger an immune response. However, there is some evidence that a small percentage of people with celiac do react to avenin — and unfortunately, to date there is no test available to determine who is sensitive.

Even for the vast majority of people who do not react to avenin, everyday oats are not safe. Oats are often contaminated with gluten-containing grains like wheat during growth, transport, storage or packaging. For this reason, it’s very important that people with celiac disease purchase and eat oats or oat products that are specifically labeled “certified gluten-free.” These oats are grown on dedicated oat farms, processed in a gluten-free facility, and tested for gluten to eliminate the risk of cross-contamination. If you are dining out at a restaurant, you should assume the oats are not certified gluten-free unless they are specifically labeled as such.

Bottom line?

If you’ve been newly diagnosed with celiac, incorporate oats with caution. Most doctors recommend completely eliminating oats from your diet (along with wheat, rye and barley) for at least one year. Once the condition is fully under control, you can consider adding “certified-gluten free” oats back into your diet with your doctor’s approval. I recommend limiting portions to no more than 1/2 cup dry oats per day for adults and no more than 1/4 cup for children. Keep in mind that the fiber in oats may cause digestive symptoms, which can sometimes be mistaken for an immune reaction. If you do react negatively to eating oats, hold off on eating them again until you have discussed the issue with your doctor or nutritionist.

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Non-Celiac Gluten Sensitivity: Does It Exist? https://joybauer.com/celiac/non-celiac-gluten-sensitivity-does-it-exist/?utm_source=rss&utm_medium=rss&utm_campaign=non-celiac-gluten-sensitivity-does-it-exist Mon, 04 Jan 2016 04:39:47 +0000 http://www.joybauer.com/?p=401 Learn about non-celiac gluten sensitivity, the low-FODMAP diet and many other interesting things.

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Few diets have caught fire like “going gluten-free.” One out of four households contains someone following a gluten-free diet, contributing to the $10.5 billion gluten-free food and beverage industry. But the very foundation of this expensive trend might be on shaky ground.

Gluten is a protein found in wheat, barley, rye, triticale, and some oats due to cross-contamination on farm fields. It gives foods made with these grains (like bread and pasta) their chewy texture. But gluten can also be found in many non-grain products, such as food additives, medications, and vitamins.

People who have celiac disease must follow a strict gluten-free diet. When someone with celiac disease eats gluten, her immune system responds by attacking the small intestine’s inner lining, causing symptoms ranging from gas, bloating, constipation, or diarrhea to nutrient malabsorption, unintentional weight loss, and malnutrition. An estimated 1 in 133 Americans have celiac disease, or about 1% of the population.

But many more people not diagnosed with celiac disease are removing gluten from their diets. In particular, people with irritable bowel syndrome (IBS) claim to feel better when they follow a gluten-free diet. So what gives?

A 2011 study at Monash University in Australia found that gluten was the culprit behind gastrointestinal distress among 34 participants with IBS but not celiac disease. The randomized, double-blind controlled trial essentially put the term non-celiac gluten sensitivity (NCGS) on the map, and gave rise to the concept that gluten sensitivity existed on a continuum from “not sensitive” to “very sensitive.”

But the lead scientist who conducted the 2011 study had lingering questions about the results and decided to perform another even more highly controlled trial.

In the second study, 37 participants who fit the criteria for IBS and NCGS (but were confirmed to not have celiac disease) were randomly assigned to groups given a special diet low in FODMAPs, which are known to reduce gastrointestinal symptoms in people with GI distress and IBS.

For all you chemistry buffs, FODMAP stands for “fermentable oligo-saccharides, disaccharides, mono-saccharides, and polyols,” a group of carbohydrates that are often poorly absorbed in the small intestine and, when fermented by bacteria in the gut, can cause bloating, gas, and other digestive woes. Many foods that typically contain gluten, such as foods made with wheat and rye, also contain high levels of FODMAPs.

After two weeks on the low-FODMAP diet, the study participants were placed on a high-gluten, low-gluten, or a control diet for one week. At the end of the study, only 8% of participants were found to have gluten-specific effects from the test diets but 100% experienced relief of symptoms from the low-FODMAP diet. As a result, the investigators concluded that there were no effects of gluten in patients with IBS and NCGS after controlling for FODMAPs.

So what’s a bread-lover to do? If you suspect you might be sensitive to gluten, get tested for celiac disease before you remove the gluten from your diet; you need to have some in your system in order to get an accurate result. First you’ll have a blood test that checks for the presence of specific antibodies. If the blood test comes back with a reason for further testing, the next step is to have an intestinal biopsy.

If the biopsy confirms you have celiac disease, a gluten-free diet is non-negotiable. But, if it comes back negative and you are still experiencing symptoms – and your doctor has ruled out other serious health concerns – you have two options:

  1. Based on the study above, most people feel better on a low-FODMAP diet. Learn more about starting a low-FODMAP diet here and consider working closely with a savvy physician or registered dietitian as these diets can get complex.
  2. If a low-FODMAP diet does not alleviate your symptoms, you could do a trial gluten-free diet. Be sure to strictly remove all gluten sources for a few weeks and evaluate how you feel; click here to become a gluten sleuth. If you feel markedly better, you might be truly gluten-sensitive.

As always, it’s a good idea to work with your physician and registered dietitian whenever you are experiencing troublesome symptoms or making big changes to your diet.

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