29 - Is a "Gluten Free" Diet Just a Fad?

This week we bring back regular guest, Dr. Jerome Craig, to teach us all about living a gluten free lifestyle. As you may know, Dr. Craig is the voice, vision and wisdom behind many of our Fitlandia webinars. Today we're talking about being gluten free and asking if it is just another diet fad or truly beneficial for our health. If you've listened to previous Fitlandia podcasts you know we're passionate about bringing credible, science-backed information to our listeners - no more fads, no more diets, no more quick fixes. So, this gluten free thing is a hot topic right now, and was initially thought to be healthy. But now there's a backlash about the research, or lack thereof about the health benefits of eating gluten free. So, we posed this question to Dr. Craig, "Do you believe being gluten free is a diet fad?" He tells us that it's become a very popular way of eating. The statistics show that 20 million Americans are eating gluten free and a third of those people are trying to avoid gluten. It's very much front and center in today's culture. So, is it a fad? Yes, no and maybe. It is a necessity for everyone? Yes, no and maybe. Dr. Craig states, it's important to look at the science. It's hard to say, one way or another, exactly what being gluten free or not will do for your body but a diet concentrated mostly on any grain isn't going to be the most nutritious. The best thing about grains is how much fiber they provide. Fiber is good for us, helping to maintain blood glucose levels but also creates digestive distress for many people and that's when the gluten argument gets a little foggy. So, what is gluten? Typically, we know of gluten as the protein found in wheat, barley and rye. Gluten is made up of two molecules that are added together; a larger, polymeric glutenin and a smaller protein, gliadin. When combined, they create a lot of stickiness. As wheat is ground and kneaded into dough, it becomes very elastic which is popular in bread making. The air molecules within the dough are trapped, making the bread strong and fluffy. This is where the science and the argument come in - the gluten free market place is a huge industry now. Dr. Craig tells us, "The gluten free market has more than doubled in sales between 2011 and 2016 and today is a $15 billion market." Although thriving, these products are not necessarily better for you, just because they are gluten free. Most of these baked goods are corn or rice based and don't provide us more nutrition. Gluten Free Society posts a variety of glutens. Their argument is with 400 glutens occurring in nature; only 40 of those exist in the human food supply. Most seeds are made with components that are meant to be protected and not digested. These seeds are grown so animals eat and spread them to reassure regrowth of the plants. For optimal health and digestion, it is recommended to not only watch wheat glutens, but all grains because every grain has gluten in it. That's right; gluten is not just in wheat, rye and barley but also rice, corn and millet which are used in gluten free foods. These all have a group of plant storage proteins, called prolamins, which for most of us are not easily digestible. If we look back at traditional ways of making breads, they used to ferment it. These grains required time to absorb water and the fermentation process gave the bread the gluten-like texture we know and love. They Don't Make 'Em Like they Used To Today, however, commercial bakeries use a gluten concentrate in creating doughs. This modern way of milling flour strips the nutrients, leaving the starch and then the concentrate is added to make the bread fluffy again. This is why eating "gluten" causes intestinal distress for so many people because our immune systems and guts are reacting to it. Additives such as coloring, sweeteners, shortening and bleaching agents are added to commercial bread products and are not usually labeled because they're not technically food ingredients. No wonder our bodies are inflamed! One of our big issues with gluten today is with studies of Celiac; a serious genetic autoimmune disorder. Celiac provokes problems with the immune system if gluten is consumed. Most celiacs have to follow a strict gluten free diet. Even non-celiac people may have sensitivity to wheat/ gluten because many ingredients in wheat can be problematic. The best way to feel better is to avoid eating these types of foods for a period of time, and there are certain probiotics that may help people digest gluten. Dr. Craig points out, "If you eliminate all grains from your diet, you're going to change your body's microbiology. This colony changes when you change what you eat, and when a certain food is eliminated and then brought back into the diet later – there is likely to be difficulties with digestion." Studies do show people who suffer with gut inflammation, leaky gut or IBS greatly benefit from a grain free diet. Eliminating grains not only helps us cut out wheat glutens but we naturally incorporate more fruits and vegetables into our diet instead of processed foods. This gives us greater health benefits by increasing our nutrients and helping to manage blood sugar levels. It's not about replacing the gluten with other non-gluten baked goods but transitioning into more of a "paleo style" way of eating by removing all flours and adding in more root vegetables and nutrient dense foods. We need to listen to our bodies. When we slow down and pay attention to how our body feels, we can use that as a guide for dietary choices. The easiest way to see what might be causing you inflammation is to take a break from it, see how great your body feels, and introduce it back slowly later if you choose. Tips on Reintroducing Foods Back Into Your Diet Grains for example: • Look up fermentable ways to make your own bread so you know exactly what you're adding in to it • Start with consuming small amounts and see if you feel any gastrointestinal distress • Probiotics which help with digestion – some in the bacillus or lactobacillus family or any lactate fermenting will help break down these foods. With so many people suffering from gut inflammation and borderline immune dysfunction, its no wonder that being gluten free has become so popular and is seen as a trending fad. People who experience food disorders or GI distress tend to benefit from a low FODMAP diet. A low FODMAP diet, or FODMAP elimination diet, refers to a temporary eating pattern that has a very low amount of food compounds called FODMAPs. The acronym, as described by co-creator Sue Shepard, stands for: • Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel • Oligosaccharides – "oligo" means "few" and "saccharide" means sugar. These molecules are made up of individual sugars joined together in a chain • Disaccharides – "di" means two. This is a double sugar molecule • Monosaccharides – "mono" means single. This is a single sugar molecule • And Polyols – these are sugar alcohols (however, they don't lead to intoxication!) This way of eating is primarily beneficial for people with GI problems because any fructans, the fructose molecule found in wheat are removed as well as plant fibers which lead to bacterial overgrowth in the gut. Leaky gut can also be caused by a gluten dense diet resulting in a buildup of antibodies to the hormone, Zonulin. This hormone, which acts like a border control in the gut, opens up gap junctions allowing large particles to pass through. However, gluten stimulates the release of Zonulin which can promote leaky gut. How do glutens affect autoimmune disease? Protein molecules that define a grain may be mistaken by our immune system to look like the digestive tract called molecular mimicry. Hyperpermeability, or the increase of permeability (leaky gut), is at the heart of immune dysfunction. Protein leaks out of the digestive tract directly into the blood stream which creates a negative response in our bodies. This can be caused by food particles or toxins that make it across the bacteria that lines the gut. Our bodies become hyper-vigilant and when the immune system dials in with an unrecognizable substance in the system, our bodies can start attacking its own cells. To help with this, we want to broaden the spectrum of probiotic foods in our diet, since we tend to miss out on nutrients if we eliminate food groups for long periods of time. For people who are trying to reintroduce foods back to their diets, Dr. Craig suggests starting with fermented foods which are easier to digest. A small amount of toxins help to keep our immune system alert and makes it easier to adjust after detoxification. As you start reintroducing foods look for: • Family history (especially celiac) to try and avoid gluten and grains • Gut inflammation (heart burn, IBS) correlations with food allergies • Intestinal permeability (many food sensitives) you will start to react to more foods • Skin issues (eczema, psoriasis, discoloring, bruising) • Digestion (gas, bloating, diarrhea, constipation, heartburn) • Brain function (brain fog, hard time concentrating, fatigue after meals which are all associated with immune function and a difficulty regulating blood sugar and insulin levels. • Anxiety / Depression – inflammatory process which grains tend to feed into this response For more on how grains affect our neurological health, check out Grain Brain by David Perlmutter. If you've experienced any of the symptoms we've talked about or are curious about eating grain or gluten free, it's worthwhile to try it for your body. Our food controls every function of our bodies; our mood, energy and our digestion. When you look out for your gut, your gut will look out for you! Here are some helpful tips: • Focus on understanding how your body feels – food journaling is beneficial • Use framework of how you're doing with eliminating or reintroducing foods (Christa uses a scale 1-5) • Look at avoiding pesticides and glyphosates in commercial foods which damage the gut microbiome • Be confident in your journey in finding what best works for your body Do you love Dr. Craig as much as we do? You can join his online Nutritional Ketosis program that launches April 23rd. A FREE, 1-yr memberhsip to Fitlandia is included ($228 value). Our listeners get 20% off. See below for details. REGISTER TODAY!  (save 20% and enter LOVEKETO at checkout - good through 4/14) Want More? Subscribe to the Fitlandia Podcast today and have a healthy commute everyday!