food · Food allergies · food allergy blogs · food sensitivities · gardening · gluten intolerance · gluten intolerant · health · low-FODMAPs

More on Probiotics, Gluten, and FODMAPs

It seems the longer gluten is publicly examined, experimented with, demonized and glorified, the more probiotics are studied for their possible help with gluten sensitivity as well as IBS and all other digestive issues, plus a myriad of other issues as diverse as schizophrenia and the common cold. It certainly seems a well-stocked, diverse microbiome is fundamental to a healthy body, which actually makes me think of gardening. Every gardener knows a healthy garden starts with healthy soil, and the microbial bits of that soil are what make the difference between ‘meh’ and “oolala!” Our bodies are the same, depending heavily on the microbial system for optimum health. Personally, I’m aiming for “oolala” as opposed to “meh.”

In the Delicious Living article, Getting to the Gut of Gluten Sensitivity, the fact that gluten intolerance can be helped by probiotics is discussed, along with the fact that which probiotics work best is still unknown and most likely varies from person to person. This is yet  more evidence to support changing your probiotics in order to get the most variety and potency from your supplementation. After all, we all want the best results for our efforts, right? The article also makes the excellent point that it might not be the gluten in wheat (and other things) that some people are reacting to, but instead the FODMAPs as they are commonly known. To put it simply, it might be the carb in the wheat instead of the protein (gluten) that many people have a hard time digesting. For more information on the low-FODMAP diet, Delicious Living has a great One-Week Low-FODMAP Meal Plan which is a super way to try out the eating style because the lists of OK foods and off-limits foods can be daunting at first. Another great resource for all things low-FODMAP is FODMAP Life Blog which has all the lists you need and recipes so you know what to do with those lists.

Enjoy spring springing and all the changes that come about as you tend to your own personal biosphere. Everyone loves a beautiful garden.

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celiac disease · food · Food allergies · food allergy blogs · food sensitivities · gluten free lifestyle · gluten free symptoms · gluten intolerance · gluten intolerance diagnosis · gluten intolerance symptoms · gluten intolerant · health

IgA Deficiency, Celiac Disease, and Gluten Sensitivity

I’ve written before about my own path to figuring out my gluten issues and it seems everyone has a diagnosis story like mine, though most are far more involved and long-lived, with the average person waiting 10 years for a proper CD or gluten sensitivity diagnosis. Just recently I read that another reason gluten issues are misdiagnosed is due to false negative blood tests~ if you have an IgA deficiency, the blood test for gluten reaction can come up negative even if it is positive. This is a big deal because: “Immunoglobulin A (IgA) deficiency is 10 to 15 times more common in patients with celiac disease (CD) than in healthy subjects.” That is a quote from Clinical and Vaccine Immunology. Another article on Food Matters gives further evidence of the link between IgA deficiency and food allergies and intolerances, such as:

“A significant number of allergic individuals have associated IgA deficiency, and there is evidence that IgA deficiency is linked to the development of gastrointestinal food hypersensitivity. (5)

Increased susceptibility to food allergies is now associated with IgA deficiency. (2,4)”

And, “IgA deficiency is much more common among those with celiac disease (gluten intolerance) than the general population.”

A very readable article on this issue can be found here: Gluten Intolerance & Celiac Disease.

Just something to know so you can advocate for yourself and your loved ones. You can also work on healing your intolerance by healing your digestive system. Here’s what worked for me. 

 

 

 

 

 

children · Food allergies · food allergy blogs · food sensitivities · gluten intolerance · gluten intolerant · health · kids

Probiotics

There is a study being carried out at the University of Washington (where I got my MA~ go Dawgs!) which is looking at probiotics in a slightly different way than the usual probiotic news. They are studying how birth by C-section vs. through birth canal effects the baby’s microbiome, and also the differences that occur in only breastfeeding, only bottle feeding, or mixing the two. As you might guess, the baby gets probiotics by actually traveling through the birth canal, kind of like the mama’s last parting gift as her little one moves into our germy world. I can’t help but think of it as a parting party bag…only the beginning of many party bags for the next 6 years at least. The baby does get some probiotics when delivered by C-section, but not anywhere near the same quality or quantity that the birth canal gives. And also as you might guess, breastfeeding offers the baby a host of probiotics that bottle feeding cannot replicate. What you might not guess, and what seems to have surprised the researchers, is that when mixing breast and bottle feeding the baby does not get the same amount of probiotics that pure breastfeeding gives. This is intended to inform only~ anyone who has a baby to feed needs to decide for themselves how best to do it. If you happen to have been a C-section, bottle-fed baby (like many of my generation) then it is yet another reason to look at taking probiotics. Or if you are a parent, then the same information can be used when making decisions for your kids. It makes me think about the rise of food intolerances and allergies of late and the part that infancy and the actual birth might play in those issues. Obviously the causes are multifaceted, but I do not doubt that our modern birthing and feeding changes play a role. A person’s microbiome is a magor player in their immune system their entire life, and it is never too late, nor too early, to start building a good defense system.

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children · food · Food allergies · food allergy blogs · food sensitivities · gf foods · gluten free · Gluten free eating · gluten free food · gluten free foods · gluten free lifestyle · gluten free travel · gluten intolerance · gluten intolerant · kids

Summer

Our summer began much the same way as last year’s summer, with a trip to Louisville, KY to see family. This year we ate multiple times at Annie May’s Sweet Café and were even picked up from the airport with big pretzels from there (thanks Mom!!) which were the first we have had in years and something my youngest misses very much. They only have them on Wednesdays and if you really want a lot of them you best get there early. If you find yourself there on another day there are plenty of other delicious foods to eat though~ I recommend getting a sandwich while my oldest adores the soup there and the carrot cake cupcake. My youngest had a ‘super cookie’ which he thought more than lived up to its name and in fact all the sweets we tried did not disappoint. They have a sign that says they deliver which my son got all excited about until I explained that meant deliveries around town, not to Seattle. Talk about bursting someone’s bubble.

We also went to Holiday World again and was even more impressed with their gluten-free options than last year. (Disneyland/world take notes please!) Besides the fact you can find  allergy free food as well as just gluten-free food about anywhere in the park, they now set up a little stand that is completely gluten-free.

George's Gluten-free Stand

We flew on Delta and brought our own food which was good since the free snacks were cookies or pretzels. The boys used to be able to eat those cookies so that was sad, but they got over it while sipping ginger ale and eating from their over-stuffed food bags. I had packed enough for an all day delay like the one we experienced last year and since the flights went actually well we ended up with a lot of left-over food. Delta does have one gluten-free option for buying food, something snack-y and overpriced of course, but at least if you are starving you do have something to eat.

We came home to a ripped-up kitchen (husband is remodeling) and continually high 80s and 90 degree heat with no A/C so cooking has not exactly been my favorite pastime thus far this season. I tend to love the heat but after a few evenings of sweating through dinner prep even I am ready for a break in the high temperatures. The farmers market on Saturdays is booming with berries already though with the best blueberries in June I’ve ever had, and my friend just brought over fresh picked raspberries last night and those are the best I’ve ever tasted in any month so I guess the sun and heat are working for some things. I sure hope this means we’ll have an extra long berry season and not just an early one that is over as quickly as it popped up. After the trip to see family my sons were a little sick of photos but I had to take this of the Saturday Farmers Market. There are less gluten-free vendors there this year but my oldest still gets his favorite street tacos there and my youngest has discovered kettle corn. It’s worth the trip for those alone.

Redmond Saturday Market

celiac disease · food · Food allergies · food allergy blogs · food sensitivities · gluten free · gluten free food · gluten free lifestyle · gluten free travel · gluten intolerance · gluten intolerant

How to Eat Gluten-Free Abroad (Infographic)

This is a great infographic for traveling which I found on the always informative site, glutenfreeglobetrotter.com.

Gluten-Free Globetrotter®

I was delighted to learn that Gluten-Free Globetrotter was included as a gluten-free travel resource on this infographic about eating gluten-free around the world. The visuals are helpful, especially for the brand names in different countries. Once I am familiar with a foreign gluten-free brand, I tend to stick to that brand when I am traveling. Seeing familiar logos for gluten-free brands, like from Orgran and Schar, is reassuring in a non-English speaking country. I also always encourage people to get familiar with some key phrases that help you communicate your need to eat gluten-free.

Thank you Goodness Direct for including me in your infographic!

Gluten free and dread travelling abroad? - An Infographic from GoodnessDirect Blog

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dairy free · food · Food allergies · food allergy blogs · food sensitivities · gf bread · gf foods · gluten free · gluten free bread · Gluten free eating · gluten free food · gluten free foods · gluten intolerance · gluten intolerant · Herbs · vegetarian

Canyon Bakehouse Breads

Canyon Bakehouse Breads

We recently had the opportunity to try the entire line of Canyon Bakehouse goodies and we now have some new favorites in this house. The seven grain bread is the closest thing we have had to whole wheat bread. The texture and taste are surprisingly familiar to the whole grain breads I grew up on and altogether different from any other gluten-free bread I’ve had in these past 10 years of being completely gluten-free.

7 grain bread

The other new family favorite is the focaccia. Both my sons loved the taste fresh out of the bag or warmed up in the oven under the broiler. This is a perfect bread to add to the side of soup or salad although really my sons will eat it along anything. This bread is also a unique offering in the gluten-free field and I appreciate the fact Canyon Bakehouse also makes these breads dairy, soy, nut and gmo free.

focaccia

Life is short~ be kind, be wise, and try some new bread.

children · dairy free · food · Food allergies · food allergy blogs · food sensitivities · gf foods · gluten free · Gluten free eating · gluten free food · gluten free foods · gluten intolerance · gluten intolerant · kids · vegetarian

Schar Pizza Crusts

Schar pizza crust

Pizza is one thing nobody should be forced to live without. I tried Schar’s pizza crusts for the first time last night and the pizzas were delicious. I love the fact that there is an actual raised crust on the perimeter of the circle~ that’s the first I’ve seen that in all my gluten-free pizza trials. Does that make sense? Maybe a picture is in order:

crust before cooking

See what I mean? And it’s on a large dinner plate so that is the size of the crust~ enough for two with a side salad unless you are feeding growing boys in which case it is convenient that one box comes with two crusts inside.

Two crusts in every box

I made mine with pesto, mozzarella,  orange and yellow peppers, red onion (which I always want to call purple onion) and sun-dried tomatoes. Delicious. And the crust is not only gluten-free, it is also dairy and egg free which is another hard to find aspect in the gluten-free pizza world. Another thing that sets this crust apart is that it is actually filling in the same way gluten crusts are. You know how a lot of gluten free things feel airy and not substantial? This feels like you are eating something real.  Mmmm~ I think it’s time for leftovers…

Pizza in pieces

celiac disease · food · Food allergies · food allergy blogs · food sensitivities · gluten free · Gluten free eating · gluten free food · gluten free foods · gluten free lifestyle · gluten intolerance · gluten intolerant · health · Herbs · supplements

Curing Gluten Intolerance

Asher jumping

That’s my goal. Total healing. I think it can be done too, but the only problem I have is that I don’t know if I’m celiac or not, which would be a whole other story. If it is ‘just’ gluten intolerance though, it seems like it should be something one could get over, with the proper nutrition specific to those with weaker digestive tracts and supplements to support rebuilding the digestive process. It seems like all the people who have problems digesting wheat, and there are many, probably have a variety of reasons for their gluten issues other than today’s gluten being notoriously harder to digest than it used to be. Here are two reasons that I can think of, though I’m quite certain there are many more:

1. Digestive process being hurt by antibiotics in both food and use in medical treatment. Why? Because antibiotics kill the good bugs as well as the bad bugs, meaning the probiotics in our guts are killed off when we take antibiotics, which is why (some) doctors encourage eating yogurt a few hours after taking antibiotics. Once the micro-system of one’s gut is out of balance, the whole digestive system gets wonky. One reason is that bad gut bacteria flourishes on sugars and partially digested food, and guess what we eat way more of than ever before~ sugar. So the chances of taking antibiotics and messing up the little micro-environment down there is very high, and it tends to have a snowball effect.

2. Our diets are largely sub-optimal for digestive bliss. Fruits and vegetables contain enzymes that break down food but our diets mostly do not contain a large percentage of fruits and vegetables. Even vegans and vegetarians usually eat more beans and processed carbs (which are very hard to digest) than fresh produce. If you are familiar with the low-FODMAP diet, then you will know that even many fruits and veggies are on the ‘gassy’ list because they are harder to digest and therefore tend to sit in the gut too long. If your digestive system is ‘off’ I suggest looking at low FODMAP information to see if this rings true for you. If you are eating foods that are causing any kind of digestive distress, you are weakening your system which again, has a snowball effect. People of course can have different foods set them off other than the high-FODMAP ones so it is important to be aware of your body and it’s reactions to any food, but looking at the FODMAP information might be a good place to start for many. Another place to start might be an IgG food panel test that your doctor or more likely, a naturopath, can administer.

2.5 This is related to the above but needed its own space. There is a book, website, and subsequent subculture and devotees to the idea that even severe digestive disorders such as crohn’s disease, IBS, and Celiac can indeed be cured with a specific diet. I read the book a couple of years ago and was intrigued but my lifestyle right now doesn’t lend itself to following a strict diet like the one they tout which is, as you might suspect, very light on carbs and liberal with meat, though vegetarians are given options. If you are interested, check out the website and if you try it please let me know how it goes because I really want to hear all about it.

So if there are causes to gluten intolerance, it seems to me there must also be ways to correct the issue, such as looking at the micro-biome of the gut and working toward long-term probiotic health by taking supplements, being mindful of antibiotic use, and when antibiotics cannot be helped eating more fermented foods, taking higher dosage probiotics and eating less sugar. Then looking at other supplements that support the digestive system as well as taking an honest look at one’s diet and focusing on (personal) gut-friendly foods as much as possible.

So far, my action plan is the following: I always take high potency probiotics and change the brand each time I buy to get the biggest variety of strains into my system. Other supplements I take in support of my digestive system are apple cider vinegar before meals mixed with water and aloe juice. Enzymes before meals if eating anything at all questionably hard to digest. Turmeric on a daily basis for inflammation throughout the whole body including the digestive tract. And most recently I’ve added in Vital Nutrients GI Repair Nutrients.

There are other herbs that I am considering adding in but I take a lot right now so I’m going to hold off and see how a couple of bottles of the GI Repair work for me. I have no idea when I’ll feel comfortable testing this out but I am guessing it will be a while~ probably when I feel like no foods are troubling my system then I’ll give wheat a try to see what happens. Incidentally, I just read a brief article on Schar’s fb page that said if you are already eating gluten-free and want to get tested for celiac, you need to eat wheat for at least a month at a rate of 4 servings per day before getting tested. That’s a lot of wheat! But so good to have the specific amount in mind for future testing. I might do that at some point, but for now I am just going to focus on healing what I can.

dairy free · food · Food allergies · food allergy blogs · food sensitivities · gluten free · Gluten free eating · gluten free food · gluten intolerance · gluten intolerant · vegan · vegetarian

Caveman Cookies

Paleo people, get ready to be jealous. A couple of weeks ago I won an entire box of Caveman Cookies.

Caveman Cookies

Aren’t they cute?! Their tag line up at the top is so clever that even my 9 year old got a kick out of it. Here’s a better pic for reading it:

Just like you great, great, great...

As you may have guessed, the ingredients are Paleo friendly and are also gluten and dairy free. They are made with nut flours and other simple, whole ingredients that result in sophisticated flavor combinations which you can read above. They are also individually wrapped which was a nice surprise since that means they can keep longer and it makes it easier to share them.

Individually wrapped

Now the big question is…did cavemen share? Considering we can’t possibly eat these all ourselves, sharing is exactly what I plan on doing even if caveman manners are debatable. My son and I thought it’d be a nice surprise to put these in the teachers’ lounge at his school because we know there are a couple of gluten-free eaters there and most likely some Paleo eaters there too. As for the others, well, who doesn’t appreciate a free cookie every once in a while? These boxes are so fun that they would be perfect for a gift or in a gift basket for Paleo people so remember these at gift-giving times. (Easter baskets? Passover desserts? Mother’s Day?) And remember, caveman caught more cows with cookies than clubs. At least they should have.

dairy free · food · food sensitivities · gluten free · gluten free food · gluten free foods · gluten intolerance · health · vegan · vegetarian

Winter Wellness

There are many ways to stay healthy in the winter despite the season having such unflattering nicknames as ‘flu season’. Sometimes it just takes a little extra effort when the temperatures are dropping and it sounds a lot more pleasant to stay under the covers than go workout for an hour and then make a healthy warm soup. Luckily there are websites like Aloha that have healthy recipes to help inspire you when you are tired of making the same ol’ winter-y meal about this time of year. I love the idea of these Egg, Kale, Quinoa No-Fry Fritters because they are so different from anything I ever make and they sound delicious. Aloha inspired me to think about what I do to stay healthy in the winter and after mulling it over, I think the healthiest thing I’ve been doing is starting the day with a healthy dose of protein, greens, and berry-goodness. The protein makes certain I’m sugar-stable through the morning while the greens and berries with all their antioxidants just feel so nutritious and energizing first thing in the morning. There’s nothing like starting the day with your “5-8 servings of produce” already underway. Here’s my smoothie recipe which avoids milk and milk alternatives for best digestive health.

Berry Green Protein Smoothie

First I fill the blender with 1 cup of cold water (more or less) and add 1 T. of chia seeds and let them soak for about 10 minutes. Chia seeds soaking

Next I add about 1 leaf of kale or a handful of spinach if I am out of kale.

Kale added

Next the protein powder goes in, along with about half a frozen banana (I freeze them myself) and about 1 C of frozen mixed berries.

Frozen fruit

After that I warn anyone nearby that I’m starting the blender because it’s loud. But oh-so worth it.

Berry Green smoothie

This is my morning nutrition in a glass and I love it. I hope you do too or find another recipe to try on Aloha’s site. It’s always great to have new recipes to try~ variety is, after all, the spice of life!