The popularity of gluten-free products has grown tremendously over the past few years, and therefore the question of whether or not to go gluten-free is a popular one. An estimated 1 in every 100 – 200 people in North America have Celiac Disease, many of which are undiagnosed, and are unable to digest gluten, making a gluten-free diet very beneficial for many. However, when it comes to gluten-free diets, there are many things to consider; Are all gluten-free options created equal? What should a gluten-free diet look like? And how do you know if you should go gluten-free? To help provide my answers, here is my quick guide to gluten-free grains.

What is gluten?

Gluten refers to the proteins found in certain cereal grains’ endosperm, and it is composed of two main proteins; glutenin and gliadin. Although commonly found in wheat, gluten is also found in barley, rye, triticale (a grain that is a cross between wheat and rye), and some oats. When flour is mixed with water, it is the gluten proteins that form a sticky network that has a glue-like consistency to help provide shape to grain-based products. Gluten provides elasticity to dough making bread chewy, pizza dough elastic and noodles tender.

What are the concerns with gluten?

Gluten intolerance is one of the most common food sensitivity disease of the intestine, the most well-known being celiac disease. Individuals with celiac disease produce an abnormal immune response when breaking down gluten during digestion. The immune system of a celiac reacts negatively to the presence of gluten causing damage to the inner lining of their intestinal tract which decreases their ability to absorb nutrients, specifically iron, folate, calcium, Vitamin D, protein, and fat.

Although going gluten-free is not necessarily the answer to all of everyone’s health concerns, for many it can help. It has been suggested that even for those without celiac disease, gluten in the diet can cause inflammation in the body, disturb digestion, limit nutrient absorption, and therefore lead to other health concerns. This broad range of symptoms can include; weight gain, nutrition deficiencies, aching joints, depression, eczema, headaches, allergies, and chronic fatigue.

Gluten-Free vs. Free of Gluten

Whether a person has celiac disease or is concerned about gluten sensitivity, it is important to understand that there is a big difference in the way that you execute a gluten-free diet. Too often people implement a gluten-free diet by merely replacing their current bread, crackers, and granola bars with a gluten-free option, however, they are missing the mark. Although these food products might be “gluten-free”, they are just that, food products. Processed foods are processed foods whether they contain gluten or not, and can still be damaging to the intestinal tract and impact nutrient absorption. Swapping your morning cereal for gluten-free cereal, your lunch sandwich with gluten-free bread, and using gluten-free pasta at dinner does not mean that you are doing yourself any favors! Implementing a gluten-free diet in the most beneficial way means removing all processed foods, and when you need to use grains, opting for properly prepared whole grains, that do not contain gluten in the first place.

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Gluten Containing Grains

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Gluten-Free Grains

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] Note: Oats are inherently gluten-free, however, the cross-contamination in production and factories cause gluten to be a concern. If you are looking to remove gluten, opt for certified gluten-free oats to ensure they are safe.

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The Impacts of Grain Preparation

Although the mainstream view of gluten intolerance is very black and white; you either have Celiac disease or you can chow down on bagels to your heart’s content, one might argue that there are many layers to this onion. Today, the way we grow, mill and process grains have changed dramatically from the way our ancestors once did. The wheat we grow today has been bred for higher yields and quicker returns, we no longer use traditional stone milling techniques for grinding flours and we no longer use traditional preparation methods, with long fermentation processes, for most of our grain products. The conventional methods for milling flours are more aggressive on wheat grains and destroy the germ which is the portion of the berry that contains its micronutrients. Grains contain a number of antinutrients such as phytic acid, enzyme inhibitors, complex sugars, and gluten, that help to protect the grain, however, can they bind with minerals in the digestive tract to block their absorption. Therefore, grains require careful preparation to help break down these antinutrients, one of which is gluten, to help “pre-digest” the grains making them more easily digested and the nutrients more bioavailable to our bodies.  For instance, bread was traditionally baked with a natural sourdough starter to make the dough rise. This natural sourdough starter is formed by bacteria and yeasts that exist naturally in the air and grow and multiply on grains, creating active live cultures which cause the dough to ferment which helps to break down the antinutrients. Today, in conventional and large-scale baking processes, long fermentation with natural yeasts is no longer used. Instead, factories will use dry active baker’s yeast, which significantly shortens the fermentation time, so the bread can be produced quicker with less effort. The concern is that this does not allow microbes to break down starches and proteins to allow for easier digestion and higher nutrient absorption. When not properly prepared, grains products including bread, cereals, and baked goods can be very damaging to the intestinal tract.

I am not suggesting that this is the sole cause or the answer to celiac disease or gluten sensitivity, however, I think it is important to consider the manner in which we process food has a huge impact on its digestibility and nutrient absorption.

Unconventional Uses of Gluten

In addition to actual grain-based products, the additional and unconventional uses of gluten have increased our exposure to gluten multiple-fold. Due to its elasticity, gluten is now commonly used as a binder or a thickener in many processed food items, which only increases our exposure to gluten in its many unfermented forms. Everything from salad dressings to soup stocks, cheesecake fillings, and energy bars can contain added gluten.

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Common Hidden Sources of Gluten

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• Malt Vinegar
• Broths
• Imitation Bacon
• Imitation Seafood
• Marinades
• Meat Balls
• Meat Loaf

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• Processed Meats
• Sausages
• Seitan
• Soup Bases
• Veggie Burgers
• Soy Sauce
• Tamari

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• Energy Bars
• Granola Bars
• Candy Bars
• Salad Dressings
• Brown Rice Syrup
• Cheesecake Filling
• Supplements

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The Bottom Line

As with any food, it is important to consider that “one man’s food is another man’s poison”. Although a particular food might be considered “healthy” and work well for one individual, it might not work for another. For most people, without celiac disease, I typically recommend avoiding gluten in its unfermented forms and focusing on gluten-free grains as sources of carbohydrates in the diet; rice, quinoa, buckwheat, corn, and some oatmeal. If you are looking for bread, opt for a naturally leavened sourdough to ensure you are eating wheat in its fermented form. If you suspect an allergy or severe intolerance to gluten, contact a healthcare practitioner to set up testing.

Turn on the news or open the latest newspaper and you will see the term probiotic popping up everywhere. Until 5 or 10 years ago, you rarely heard the term probiotic, let alone microbiome,  but today it is commonly used in everything from television ads to food packaging. But do you even know what it means? Here is a simple guide all about probiotics; what they are, why you need them, and where you can get them in your diet.

What are probiotics?

Probiotics are live bacteria and yeast that are considered good for our health. The word probiotic is the compound of two words; pro meaning “in favor of”, and biotic meaning “life”, defining probiotics as life-promoting. The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Probiotics are essentially an army of beneficial bacteria present in the body, specifically the digestive tract, which support general health and well-being. These friendly bacteria are present in the billions in our bodies, in fact, our human cells are outnumbered ten to one by bacteria. There are a variety of different strains of probiotic bacteria, lactobacillus being the most well know, however other strains include bifidobacteria, saccharomyces, streptococcus, and many more which all have vitally important functions in the body.

Why do we need probiotics?

Probiotics, or our gut bacteria, make up our body’s microbiome which has many important influences on the body. In fact, research continues to show how incredibly interconnected our bodies are to our microbiome, some research even considers our microbiome an organ itself. Here are some of the many benefits of a healthy microbiome:

• Improves digestive health
• Improves nutrient absorption
• Supports the immune system
• Reduces inflammation
• Prevents overgrowth of “bad” bacteria
• Synthesis of B Vitamins & Vitamin K

Researchers are still discovering how exactly probiotics work in the body and their many benefits, however, there is growing evidence that our gut health can impact everything from digestive disorders like IBS and IBD to skin conditions, allergies, and even weight loss. Every individual’s microbiome is incredibly unique and diverse, much like our fingerprint, however, is equally as important. Probiotics have been present in us from the moment we entered the world, although our external environment and lifestyle can have a negative, and positive, impact on the health of our microbiome.

What impacts our microbiome?

Our internal bacterial environment is very lively and complex; at any one moment there are thousands of moving pieces and reactions occurring, and while our intestinal bacteria are pretty resilient, their health can be compromised when exposed repeatedly to environmental factors. There are many factors that can impact the health of our gut and microbiome, however, some of the most common include diet, lifestyle, and stress. A poor diet high in refined sugars, processed foods, and alcohol and low in fiber can have a negative impact on the microbiome, as well as high levels of stress and repeated antibiotic use. The word antibiotic is literally the opposite of the word probiotic (anti meaning “opposed to”, biotic meaning “life”) so although antibiotics can help to kill off any harmful bacteria, they also kill off any beneficial bacteria as well. In order to ensure we have a flourishing microbiome, it is important to focus on whole foods and limit processed foods to ensure that our beneficial bacteria greatly outways our “bad” bacteria as they help to keep out fungi and yeasts.

Where do we get probiotics?

Most often, probiotics are made via fermentation, and it is important to note that probiotics are not a new concept. Throughout history, cultures have produced and consumed at least one form of fermented food in their diet, as fermentation was a form of preservation long before refrigeration. Fermentation not only helps to increase beneficial bacteria but can help to remove anti-nutrients, ensuring that it is more easily digested.  Nowadays, many of us consume little (if any at all) probiotics in the form of food, and although the word probiotic might conjure up images of yogurt, there are many more foods that are rich in probiotics:

• Sauerkraut
• Kimchi
• Fermented Vegetables
• Pickles
• Tempeh
• Miso
• Kombucha
• Cultured Yogurt
• Kefir

Note that not all forms of fermented foods are created equal. In order for pickled vegetables and sauerkrauts to be rich in probiotics, they must be naturally fermented and not contain vinegar, while yogurts must be free of added sugars, additives, and their ingredients should only contain “whole milk and live bacterial culture”. Not only are the ingredients in these foods important, but their natural preparation method is important as well.

In addition to probiotic-rich foods, probiotics are also made naturally in our digestive tracts from consuming foods rich in prebiotics such as onions, leeks, garlic, bananas, apples, pears, asparagus, artichokes, yams, yicama, and oats. These types of food are rich in prebiotic fibers, namely inulin and fructo-oligosaccharides,  that allow probiotic bacteria to grow and thrive.

What about probiotic supplements?

Probiotics can also be found in supplemental form varying in bacterial type (strain), quantity (CFUs), and format (capsule vs. liquid) and they can be beneficial in some cases. It is important to note that not all probiotic supplements are created equal, you get what you pay for, so not all forms are as beneficial. Additionally, the benefits experienced from one probiotic strain may be completely different from the benefits experienced from another strain so it is best to know what strain you need.  For instance, if you are sensitive to dairy, don’t opt for a probiotic grown on a dairy strain, as it can make your digestive symptoms worse. If you are unsure, look for a trusted reputable brand with diverse strains without any additives, or speak to a healthcare practitioner to learn what is best for you.

The Bottom Line

In general, you can support your digestive health and microbiome by eating a diet rich in whole foods, and prebiotic-rich foods and incorporating fermented foods daily to help ensure you are thriving with beneficial bacteria!