What’s the Deal with Gluten

What’s the Deal with Gluten Presented by: Alex J. Swanson, M.S.

Alex J. Swanson, MS • Co-Owner of Swanson Health Center in Costa Mesa, CA • Founder of iGreen Nutrition • Masters in Applied Nutrition and Business Entrepreneurship from Northeastern University • Sustainable Farming Certification From WSU • NASM Certified Personal Trainer

Today’s Discussion • What is Gluten? • A Brief History of Gluten • Gluten Intolerance and Celiac Disease Statistics • Reasons Behind the Dramatic Increase in Gluten Allergies • Gluten and Genetics • How Gluten Affects Your Digestive System • Symptoms and Increased Risks • Is Gluten the Root Cause of Multiple Disorders? • Gluten and Brain Fog • Hidden Sources of Gluten • The Gluten Test • Gluten Free Grains and Brands • Gluten Free Recipes

What is Gluten? • Gluten is a hard-to-digest protein found in wheat, rye, spelt, kamut, barley and sometimes oats– and is often hidden in processed foods as binders, starch and fillers in bottled and canned products. • It received a lot of attention over the years due to numerous health complaints and disorders being directly associated with it’s consumption.

The history of gluten Agriculture Ancient Grains • About 10,000 years ago, our ancestors discovered that instead of hunting and gathering, they could stay in the same spot and create a food supply through planting seeds and domesticating animals. • It was this simple direction in human history that started an explosion in the human population, and grains or “the staff of life” as they have been called, entered the human diet. • Today, grains have been modified in the U.S. to contain a much higher gluten content than their ancient relatives so that bread will rise faster and be fluffier. White bread is a prime example of this.

Celiac Disease and Gluten intolerance Celiac Disease Gluten Intolerance / Sensitivity • Celiac disease is an autoimmune disease that results in the body attacking its own small intestine whenever you eat products containing gluten. According to Columbia University Medical Center, the two main causes for celiac disease come from wheat consumption and genetics. • Gluten sensitivity occurs in individuals (particularly first degree family members of those with celiac disease) who have circulating antibodies characteristic of celiac disease, but could be asymptomatic or have fewer symptoms of celiac disease. Gluten sensitivity is a less extreme reaction to gluten, but it can occur at any age and has a wide range of connections to different health-issues.

Statistics • A 2009 study from Gastroenterology comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of celiac disease increased by 400 percent! • The National Institutes of Health (NIH) estimates that 2 million people in the US (or 1 in 133 people) have celiac disease, possibly more due to underdiagnosis.

Three reasons for the dramatic increase in celiac disease and gluten sensitivity • 1. Ubiquitous amount of wheat in ourdiet: We went from “our daily bread” to our daily bagel, sandwich, cracker, pasta, cookie, muffin and any condiment that often has gluten or wheat. The food pyramid for many years recommended 6-11 servings of grains, promoting whole wheat as one of the healthiest options. • 2. Modified Wheat: Wheat has been modified in the United States to have higher gluten levels so that bread can rise faster for mass production and be fluffy. When gluten sensitive individuals visit Europe, they often report that they do not react to the bread or pastries like they do in the United States. Chemical companies are also currently trying to get GMO wheat approved for US consumption. • 3. Degeneration Effects: People around the age of 30 or older do not recall going to a birthday party and having children not be able to eat the pizza or cake because of gluten. Now, almost every birthday party has a child that has to avoid it. The reason is that celiac disease and gluten sensitivity become stronger with each generation. The more exposure and damage done to the body, the more likely the next generation will be even more sensitive. This is called epigenetics.

Gluten and Genetics • Research has found that celiac disease runs in families, although first degree relatives may or may not have symptoms. However, the sensitivity can come out at any age. In our practice, we have seen a trend of Caucasian, northern European heritage being the most sensitive. • Wheat, which is actually a modern adaptation of it’s ancient ancestor, was introduced into Europe during the Middle Ages. About 30 percent of people of European descent carry the gene for celiac disease which increases susceptibility to health problems from eating gluten.

HOW GLUTEN AFFECTS YOUR DIGESTION GLUTEN DIGESTION DAMAGED VILLI • In a healthy digestive tract, the mucosal walls of the digestive tract are lined with tiny fingerlike protrusions called villi, which facilitate the absorption of nutrients from food. • Gluten causes degenerative changes in the villi, impairing their function. Once damaged, the villi are less able to absorb nutrients from food, which leads to assorted problems, including fatigue, abdominal bloating and water retention. This slows the metabolism, causing sluggish digestion and accumulation of waste. • Over time, this can lead to "leaky gut syndrome," in which intestinal walls deteriorate and become more permeable, allowing waste, toxins, bacteria and partially digested food particles to escape into circulation and cause inflammatory damage elsewhere in the body.

Symptoms and increased risk • Bloating, abdominal pain, gas, low immunity, diarrhea, constipation, fatigue, depression, anxiety, hair loss, itchy skin, seizures and tingling or numbness in the hands and feet. • Celiac disease increases the risk of the following: autoimmune disorders, Addison’s disease, intestinal cancer, intestinal lymphoma, Type 1 diabetes, thyroid issues and dairy allergies

Is gluten the root cause of multiple disorders? • A large study in the Journal of the American Medical Association found that people who were diagnosed, undiagnosed or have latent celiac disease or gluten sensitivity had a higher risk of death from cancer and heart disease. • Gluten sensitivity may be masquerading as other disorders. The New England Journal of Medicine listed 55 diseases caused by eating gluten including osteoporosis, irritable bowel disease, anemia, cancer, fatigue, canker sores, rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. • Gluten is also linked to anxiety, depression, schizophrenia, dementia, migraines, epilepsy, neuropathy and autism.

gluten and brain fog Gluten Brain fog, ADHD, depression and anxiety • Do you find yourself getting brain fog? It may be gluten. In gluten sensitive individuals, gluten can actually shut down blood flow in to the frontal and prefrontal cortex, the part responsible for focus, managing emotional states, planning, organizing, consequences of actions, and our short term memory. This process is called “hypoperfusion” and is strongly associated with ADHD, depression and anxiety.

Hidden sources of gluten The following terms found on food labels may mean that gluten is in the product. • Malt or malt favoring • Modified food starch, binders and fillers unless arrowroot, corn, potato, tapioca or maize • Vegetable gum, unless carob bean gum, locust bean gum, cellulose gum, guar gum, gum Arabic, gum aracia, gum tragacanth, xanthan gum or vegetable starch • Soy sauce, unless it’s Tamari (wheat-free soy sauce) • Alcohol – beer (gluten free can be found), gin, vodka (unless potato), scotch • Flavored tea and coffee • Artificial coffee creamer • Imitation seafood products (like fake crab in sushi restaurants) • Malt vinegar and white vinegar • Flavoring • Emulsifier • Hydrolyzed Vegetable Protein • Monosodium Glutamate (MSG) • Garlic salt, onion salt and some mustard powders

The gluten test 2-4 Weeks Gluten Free • If you suspect that you are having gluten related symptoms, eliminate all gluten (including hidden sources) for 2 to 4 weeks and see how you feel. • Re-introduce gluten back and if notice a difference in how you feel, then you are sensitive and will be better off avoiding it. • If you do not have celiac or a gluten sensitivity and you are simply trying to cut down on gluten, we recommend eating it once every three days. It takes about 72 hours for the lining of an average person’s intestine to turn over, exposing a new layer of healthy mucosa and a new set of healthy villi, which are ready to deal with a new onslaught of gluten.

Gluten-free grains and brands Gluten-Free Grains Gluten-Free Brands Grains • Quinoa • Millet • Brown Rice • Wild Rice • Amaranth • Buckwheat • Gluten-free oats Flours • Arrowroot • Coconut • Almond Pasta • Rice pasta

Gluten-free recipes Gluten-Free Pizza Crust Coastal Millet Salad Almond Flour and Arrowroot Quick Pizza Crust Ingredients 1/2 cup blanched almond flour 1/2 cup arrowroot  2/3 cup water or milk 2 eggs 1 tsp. sea salt 1 tsp. dried basil 1 tsp. dried oregano Instructions Preheat oven to 425. Mix ingredients together and pour onto an oiled baking sheet. Bake for 10 minutes at 425. Remove from the oven and add sauce, cheese, and toppings and place back in the oven until the cheese has melted. Coastal Millet Salad 1 cup millet cooked ¼ cup olive oil ¼ cup lemon juice 1/3 cup currants or dried blueberries 1/3 cup feta 6 TB mint (handful) 6 TB parsley (handful) 1/3 cup toasted sunflower seeds or pine nuts Wash and rinse millet. Dry toast for a few minutes until fragrant, then add 2 cups water and ½ tsp salt. Bring to boil and simmer for 20- 22 minutes. Let millet cool for 5 minutes and add olive oil and lemon juice. Add sunflower seeds to a pan and dry toast on medium heat while moving with a wooden spoon. Turn off once about half have turned brown. Combine currants, feta, mint, parsley and sunflower seeds or pine nuts to millet. Mix.

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websites • www.swansonhealthcenter.com • www.igreennutrition.com (go to the recipe section for multiple gluten free recipes)

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What’s the Deal with Gluten