Viewing entries tagged
gluten sensitivity

Comment

FOMO: Fear of Missing Out… On Nutrients

Part II: Wheat, Soy, Peanuts, and Tree Nuts

brooke-lark-229136-unsplash.jpg

Welcome to Part II of our FOMO series! Here we’re discussing how to replace nutrients lost from eliminating wheat, soy, peanuts, or tree nuts from your diet. You can find Part I here covering dairy, eggs, fish, and shellfish.

If you’re used to eating toast, cereal, pancakes, or other baked goods for breakfast, avoiding foods that contain wheat will likely be a hard adjustment. Or maybe you fed peanut butter and jelly sandwiches to your first child with no issue and your second child cannot eat peanut butter. It is an adjustment, to say the least! 

As a pediatric nutritionist, my work focuses on making sure kids with special dietary needs are getting the nutrients their growing bodies need. As you can imagine, many of my patients have multiple food allergies and have a fairly limited diet. The silver lining for these patients is that these children tend to have healthier diets because they’re avoiding lots of processed foods! 

I like to start by looking at each food that’s avoided and its corresponding nutrients side by side. As we discussed in Part I, this approach can make it less intimidating to identify other food sources for those lost nutrients.  

Screen Shot 2018-05-22 at 10.19.34 AM.png

Let’s take a closer look at a few of the nutrients needed when avoiding wheat, soy, peanuts, and tree nuts.

Wheat products in America are fortified with B vitamins, thiamin, riboflavin, and niacin. 

Thiamin is important for maintaining a healthy metabolism and key function of cells. The major thiamin food sources are whole grains, meat, and fish. In the US, breads, cereals, and infant formulas are enriched with thiamin as well as other B vitamins. If you’re avoiding wheat and most breads and cereals, you may want to ensure your wheat-free products are enriched with these key nutrients as well!

Niacin is another B vitamin—B3 to be specific. Niacin helps our bodies use fat, protein, and carbohydrates to create energy. This vitamin is also enriched in processed wheat products and can be found naturally in most meats as well as mushrooms, avocados, and sunflower seeds, to name a few. 

If you’re a meat eater and wheat-avoider, I’m not typically concerned that you’re missing out on B vitamins (thiamin, riboflavin, and niacin) or iron. However, you may want to think about how much fiber is in your diet. Many people substitute rice, potatoes, and corn-based products for wheat. However, these are mostly low in fiber.

Fiber is a carbohydrate that your body does not digest. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and helps to regulate blood cholesterol and glucose levels. Insoluble fiber does not dissolve in water and works to move food through the digestive tract. Many people experience symptoms like constipation after making a change in their diet. In these cases, I tell my patients to increase their fiber intake and add fruits, vegetables, legumes, brown rice, and other whole grains like oatmeal and quinoa. 

If you are not a meat eater, and you’ve eliminated wheat or soy, this next one is for you.

Iron is found in red meat, fish, and poultry, but there are many plant-based sources of iron outside of wheat and soy, including spinach, beans, lentils, nuts, seeds (e.g., pumpkin, chia, sunflower, and hemp), dried fruits, quinoa, and some fortified breakfast cereals. Iron is better absorbed with vitamin C, so I recommend adding an orange alongside your trail mix for your next snack. Calcium inhibits iron absorption, so whether you get your calcium from dairy or a dairy substitute, try to avoid eating them together. 

Avoiding soy is not easy because it is in so many foods. Both peanuts and soy belong to the legume family and contain many of the same nutrients such as B vitamins, protein, magnesium, and phosphorus. 

Magnesium helps normalize blood pressure and keeps our bones strong. Phosphorus also helps to keep our bones strong and helps our bodies make energy and move our muscles. Both of these minerals are found in abundance in beans, seeds, and tree nuts. Phosphorus is also found in dairy, eggs, in meat products, whole grains, potatoes, and dried fruit.

The goal for everyone should be to expand their diet and add more variety! A more diverse diet will lead to greater nutrient intake, and hopefully more delicious meals. If you feel like you’re in a food rut, take a chance and add something new to your routine. Your body (and likely your taste buds) will thank you!   

 

Tara McCarthy is a Registered Dietitian Nutritionist who has a passion for pediatrics. She has worked at Boston Children’s Hospital for over 15 years as well as a private practice and specializes in nutrition for children with special dietary needs such as food allergies, celiac disease, FPIES, EoE, allergic colitis, and sucrose isomaltose deficiency. 

Comment

Comment

Should I Go Gluten-Free? Break it Down for Me

0 
 false 
 
 
 18 pt 
 18 pt 
 0 
 0 
 
 false 
 false 
 false 
 
  
  
  
  
 
  
    
  
  
   
 
 /* Style Definitions */
table.MsoNormalTable
	{mso-style-name:"Table Normal";
	mso-tstyle-rowband-size:0;
	mso-tstyle-colband-size:0;
	mso-style-noshow:yes;
	mso-style-parent:"";
	mso-padding-alt:0in 5.4pt 0in 5.4pt;
	mso-para-margin:0in;
	mso-para-margin-bottom:.0001pt;
	line-height:115%;
	mso-pagination:widow-orphan;
	font-size:11.0pt;
	font-family:Arial;
	color:black;}
 
     

 

Google “gluten free” and you get roughly 150,000,000 results.

Clearly, the topic of gluten is trending.  You probably know at least one person that has cut gluten from their diet.  This begs the question: Is eating gluten-free a fad?  Will it pass by us eventually à la fat-free diets?  And what about the choice of whether or not you should go gluten-free?  Friends, that question is one we hear a lot.  And we want to help you find the answer.

Without having a severe gluten intolerance or celiac disease, it can be tough to know if it’s worth it, right?  How do you know if you have a gluten intolerance, celiac disease, or a sensitivity?  Well, while there is a test that can identify whether or not you have celiac disease, the only surefire way to know if you have a sensitivity is by eliminating gluten from your diet and seeing how your body responds after gradually reintroducing it thereafter.

To start, it’s important to understand the different types of gluten sensitivities.  These varying sensitivities can have different OR similar symptoms—and it’s often much more than just a bad stomachache.  Here’s a deeper look at the different sensitivities so you can better identify how gluten may be impacting you:

1. Gluten is a BIG problem for you (e.g., celiac disease)

Celiac disease is on the rise.  The condition, also called celiac sprue, coeliac, and gluten-sensitive enteropathy, once considered rare now affects more people than ever: 1 in 100.  Many physicians believe it is a grossly undiagnosed disease, and some doctors now regularly screen anyone with severe digestive complaints for the troubling illness.  The reality is that celiac is more than an uncomfortable condition—it can be life threatening, and is characterized by autoimmune antibodies.  It’s important to understand that celiac CANNOT cause anaphylaxis—a severe and potentially life-threatening allergic reaction—unlike a wheat allergy, for example.  Most people will not die from the immediate symptoms of celiac disease. However, left untreated, it can lead to several other conditions, some of which can be fatal.

●      Common symptoms: Stomach pain, chronic diarrhea, bloating, fatigue, floating or foul smelling stool, depression, fatigue, infertility, and weight loss.

●      Associated symptoms & conditions: Itchy rash, peripheral neuropathy, ataxia, osteoporosis, behavioral changes, irregular menstrual cycle, infertility, Addison’s disease, fibromyalgia, autism, anxiety/depression, chronic fatigue syndrome, inflammatory bowel disease, irritable bowel syndrome, severe headaches/migraines, rheumatoid arthritis, Hashimoto’s thyroiditis, Graves disease, type 1 diabetes, pancreatic disorders, and multiple sclerosis.

●      Diagnosis: To diagnose celiac disease, your doctor will administer a blood test called a Tissue Transglutaminase Antibodies (tTG-IgA), and you must have gluten in your system at the time of the test—if you’re on a gluten-free diet the test may produce false negative results.  This test is 98% accurate in patients with celiac disease.

2. You don’t have celiac disease, but something is way off (e.g., gluten intolerance/sensitivity)

Many people experience symptoms like those of celiac disease, despite negative tTG-IgA test results and intestinal biopsies revealing no tissue damage. It is unclear what the underlying cause is for a gluten intolerance or sensitivity, and is often diagnosed based on a patient’s response to a gluten-free diet.

●      Common symptoms: Often the same as celiac, and primarily digestive distress.

●      Dietary Recommendations: Having a severe gluten intolerance is becoming increasingly common, and it can be very frustrating because it’s difficult to obtain a clear diagnosis.  Gluten sensitivity can manifest in the same way as celiac disease, but with greater variability in severity and duration.  Your best bet may be to try an elimination diet, which you can find in many of our programs!  We recommend eliminating for two months for best results.  Determining if you’re gluten sensitive is just as important as determining if you have celiac disease, because over time, the integrity of your gut health can be compromised.  Gastrointestinal health is the cornerstone of optimal health—it plays a major role in the balance of hormones, mood, cognitive function, and other aspects of overall health and well-being.

3.  Gluten doesn’t make you feel too sexy

For those that don’t have celiac disease or a diagnosed intolerance, you may just not feel so hot after you eat gluten-containing foods.  Low energy, less endurance, and overall “slowness” are common words used to describe these feelings.  By removing gluten from your diet, many in this category see a positive change in their appearance, and many professional athletes have gone gluten-free to improve athletic performance!

●      Common symptoms: Digestive distress, fatigue, energy loss, and overall blah.

●      Dietary Recommendations: We recommend eliminating gluten from your diet for two months.  Why?  Gluten is pesky and can linger in the blood stream for a long time.  Add it back into your diet gradually over time and see you how feel.

4.  Gluten ain’t no thang

You feel absolutely fine with gluten.  No cramping or chronic side effects.  Perhaps you have headaches, digestive issues, or some joint pain.  You’ve tried going gluten-free for two months and noticed zero difference.  You’re realizing maybe something else is to blame.

Our feelings?  Being gluten-free is not a fad.  We have worked with too many people who notice legitimate improvements by removing it from their diet.  With that said, it’s important to consider a few things—when you cut out gluten, you are often cutting out a lot of unhealthy food too.  You will not be able to eat most fast food, many packaged items, and other foods that simply aren’t healthy.  So you have to ask yourself, was it the gluten or was it the crummy food?  One way to determine the difference is to eat healthy sources of gluten as a trial: wheat berries, farro, and couscous are just a handful of naturally gluten-filled whole grains.  On the flip side, going gluten-free and replacing those packaged foods with gluten-free versions may not necessarily improve your health, as they’re often laden with added sugars and fats to improve flavor.  The ticket is to try removing it from your diet and trying a healthy whole foods diet (with gluten grains) to see if gluten is the cause!

SO, what do you think? 

We hope this information helps guide you in making the decision of whether to go gluten-free.  Ultimately, the best way to find out whether a gluten-free diet is right for you is to remove it from your diet, then gauge how your body responds upon reintroduction.  We help people explore this in our 20-day nutrition program: Prescribe 20.  Because going at these things alone is never easy, and rarely successful, we believe that community is the key to success.  With our programs, we’re with you every step of the way, offering recipes, educational materials, and professional guidance.  With this support system in place, the process of discovering how to feed YOUR body isn’t so bad. Not one bit.

 Megan Morris is a certified nutritionist, Co-Founder & CEO of Prescribe Nutrition, and Founder of The Root of Health: an online digestive health resource. 

 

Comment