296 Going Grain–Free [1 Dec 2014]

Have you considered going on a gluten-free diet or the more comprehensive grain-free diet? Should you consider it?

Dana James in her November 12, 2014, article in MindBodyGreen “So, Should You Eat Gluten or Not?” argues that practically everyone should avoid gluten. After describing how gluten has changed in some modern grains; how it causes gut permeability which is aggravated by stress; how gluten leads to food cravings; and knocks gut bacteria “out-of-whack”, James lists who, in her opinion, should and who should not eat gluten. Her “no” list is so comprehensive and her “yes” list is so strict that no one I know would qualify.

Here is my list for who should consider trying a gluten or grain free diet:
• diagnosed with Celiac or non-celiac gluten sensitivity (NCGS)
• crave carbs, especially breads & baking (eg doughnuts!)
• digestive problems – gas, bloating, abdominal pain
• joint pain, numbness in extremities
• want to lose or at least stop gaining weight
• feel depressed or experience “fuzzy brain”.

Notice I said “try”. I recommend going grain-free for a month and see what happens. You might be surprised, as was Carrie Vitt when her family went grain-free (MindBodyGreen November 18, 2014, “10 Things I didn’t Expect When Our Family Went Grain-Free”): the cravings left in only 3 days; appetites were reduced and they could go longer between meals; cooking and even baking was easier; no one complained and even the kids loved it; her mind was more alert with no low blood sugar crashes; she lost unwanted pounds; and most importantly her autoimmune disease (Hashimoto’s) went into full remission.

So don’t go grain-free just because it’s trendy. Give it a try if you wish, and then after a month or so decide if you have noticed enough positive changes that you want to make it a permanent part of your lifestyle. If not then you can continue to make whole grains part of your healthy diet.

I previously wrote on this topic in April 2012 (Wheat - Beyond Gluten); October 2013 (Grain and Our Brain); and September 2014 (Maybe It's Not Gluten).

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

286 Maybe it’s not Gluten [22 Sept 2014]

We all know someone with gluten sensitivity (or have it ourselves) but it wasn’t that long ago that this condition was rare or at least not well recognized. Why the sudden increase? Aicacia Young, a registered dietitian writing for the MindBodyGreen e-newsletter asks if gluten is really the culprit and proposes two possible alternatives.

It is known that people with non-celiac gluten sensitivity (NCGS) improve on a gluten free diet. A double-blind crossover study in 2013 tested 37 adults with NCGS to determine if gluten was in fact the culprit. The participants were placed on three different diets: low gluten, high gluten, or whey (as a control). The diets didn’t make a significant difference in their digestive symptoms and fatigue – they were about the same with all three. Interestingly though, when they were put on a special diet in preparation for the study, all 37 improved significantly. This special diet is low in fermentable, oligo-, di-, monosaccharides and polyols called FODMAPS. A low FODMAPS diet eliminates: dairy, wheat, apples, pears, watermelon, garlic, onions, legumes, avocados, honey and sugar alcohols. Young suggests that while gluten-free diets, which eliminate wheat, will reduce some of the symptoms of NCGS, temporarily going on a low FODMAPS diet could do even more.

The other possible cause of symptoms attributed to gluten is the herbicide glyphosate. I have previously discussed [#265 April 28, 2014] how glyphosate accumulates in our food crops and appears in human tissue in North America where it wreaks havoc with our gut flora. The resulting dysbiosis leads to intestinal permeability (aka leaky gut) which is linked to inflammation and food allergies. Even though “Roundup-ready” wheat has not been approved for production, glyphosate is used on some wheat fields as a desiccant so wheat can still have traces. Other crops sprayed with glyphosate would be canola, soybeans, corn and sugar beets. Shopping organic for these foods or avoiding them altogether (and replenishing your gut biome with probiotics) should reduce symptoms caused by glyphosate.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

240 Grain and our Brain [28 October 2013]

A recently published book, “Grain Brain – the Surprising Truth About Wheat, Carbs, and Sugar – Your Brain’s Silent Killers” by David Perlmutter, MD argues that “…to a large extent numerous neurological conditions often reflect the mistake of consuming too many carbs and not enough healthy fats”. Perlmutter argues that a diet closer to what our ancestors ate (75% fat, 20% protein and 5% carbs) would be healthier for our brains than our modern diet of 20%, 20% & 60% respectively. In addition to simple carbohydrates like glucose, he particularly singles out wheat as the main culprit. His healthy brain diet does allow some alternate grains like quinoa, amaranth, millet, brown rice and oats. Watch an interview with Dr Perlmutter here.

In the book Perlmutter lays out the research and evidence to support his theory, backed by years of experience as a practicing neurologist in Florida. Hidden sensitivity to gluten and other components of grains goes beyond celiac disease and affects many, possibly all, of us to some extent. Gluten causes the gut membrane to become permeable to partially digested proteins which then enter the blood and cause inflammation. Similarly gluten disrupts the blood-brain barrier leading to brain inflammation which can develop into serious neurological conditions like Alzheimer’s and Parkinson’s. All carbs raise blood sugar, even the complex carbs in whole grains, and elevated blood sugar damages the brain and increases risk of dementia. Patients started noticing clearer thinking and improved memory after only two weeks following Dr Perlmutter’s program.

Perlmutter’s theory agrees with that of Dr Natasha Campbell-McBride who treats neurological disorders with what she calls the GAPS diet: eliminating grains, dairy & processed foods; reestablishing healthy flora in the GI tract, and elimination of toxins. I wrote about her work and diet in columns 147, 172, 173, 175.

Reaction from nutritionists was swift to support whole grains as part of a healthy diet. Cynthia Harriman, a director of the Whole Grains Council, refutes Perlmutter: “Grain Brain is a misleading and sensationalist title for a book that distorts current science and contributes, sadly, to public confusion about what constitutes a healthy diet”. Personally, I (Stan) think that Grain Brain is a valuable contribution to the literature on diet and mental health and, while I still eat whole wheat bread, we have been enjoying more quinoa, millet and rice lately.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

060 Celiac Disease [26 April 2010]

Imagine an allergy so common and significant that it has its own disease name. Celiac Disease (CD) is an allergy to gluten - a protein in wheat and similar grains (technically it is an autoimmune condition, not a true allergy). In people with CD the gluten destroys the tiny projections in the small intestine called villi which are essential for absorbing nutrients - proteins, fats, carbohydrates, vitamins and minerals.

An estimated 1 in 133 Canadians have Celiac Disease. CD used to be thought of as a children's disease but is now frequently being diagnosed in adults. There is a genetic component to the disease - as my older brother is fond of saying, "diarrhea runs in our family".

There are two groups of signs and symptoms of CD. The first group is caused by mal-absorption of proteins, carbohydrates and especially fats. Poor protein absorption leads to fluid retention (edema) when blood protein levels fall too low. Poor absorption of fats results in abdominal cramps & bloating, diarrhea, flatulence, and fatty stools. Lactose intolerance frequently accompanies CD. The enzyme lactase that breaks down the milk sugar so it can be absorbed is located on the surface of the villi in the small intestine and is destroyed with CD. Lactose that is not broken down contributes to diarrhea.

The second group results from vitamin and mineral deficiencies. The damaged villi are unable to fully absorb these vital nutrients from the food and many varied deficiency symptoms can result. Common ones include anemia (iron and B12), osteoporosis (calcium and magnesium), easy bruising (vitamin K), muscle weakness (potassium & magnesium), joint & muscle aches, peripheral nerve damage (B1 & B12), extremely itchy skin rash, headaches/migraines, depression (B6 & other nutrients), and infertility in women.

A blood test is now available to screen for Celiac Disease, with a biopsy of the small intestine providing a definitive diagnosis.

There is no cure for CD but it can be successfully controlled with a gluten free diet. There are many books and websites to help you find out which foods are safe and which are to be avoided (there are many hidden sources of gluten in processed foods). Websites I used for this article include: www.celiac.ca, www.celiac.com, and
www.webmd.com/digestive-disorders/celiac-disease.

One of the challenges facing people with CD is finding substitutes for bread and other baked goods (craving for wheat products is one of the symptoms). Gluten free grains and baking products are available in most health food stores. We keep a few basics in stock including rice pasta, quinoa, millet, and various baking ingredients, and can special order many other products. Come in and talk to me about your gluten-free needs.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.