If you feel ill with fever, flu-like symptoms or respiratory illness, please call us to reschedule your appointment. Please Do Not Bring Children Under age 16 to Appointments.

Common Misconceptions about Celiac Disease

Celiac disease has gotten a lot of attention over the last few years. It’s part of why people are now so much more aware of the presence of gluten in foods. Despite how much more prevalent celiac disease seems these days, we would like to clear up a few misconceptions.

 

Celiac Disease Is the Same as a Gluten Allergy or Sensitivity

Lots of people claim they have gluten because of how it negatively affects them. This leads some people to use “celiac disease,” “gluten allergy,” and “gluten sensitivity” interchangeably. These are NOT the same thing. Celiac disease is an autoimmune disorder, whereas a gluten allergy or gluten sensitivity is considered a food intolerance.

 

Celiac Disease Only Affects the Digestive System

The most common effects of celiac disease revolve around the digestive system. Those with celiac disease who consume gluten will experience symptoms in their digestive system like bloating, gas, acid reflux, constipation, abdominal pain and diarrhea. Over time, the villi in the small intestine become blunted and ineffective at absorbing nutrients. This damage can become permanent. Also, some people with celiac disease develop dermatitis herpetiformis, a painful skin rash. Celiac disease can also result in joint pain, nutritional deficiencies, behavioral disorders, leaky gut, hair loss, and dental disorders.

 

A Gluten-Free Diet Is Automatically Healthier

Many people have tried removing gluten from their diet as a “healthy” choice, but people without celiac disease should consider that many products with gluten contain important nutrients that may be challenging to find elsewhere. Bread and cereals, common sources of gluten, can be higher in calories so people may avoid them to maintain their weight. However, long-term gluten-free living is not necessarily good for your gut. If you do not have an illness or sensitivity, you can include appropriate amounts of gluten in a healthy diet by choosing nutritious foods that include fiber and vitamins.

 

Those with celiac disease must exclude gluten to live without pain, illness and intestinal damage. A healthy, nutritious gluten-free diet requires you to consume plenty of fruits and vegetables, lean meats, and healthy fats. Include gluten-free whole grains such as quinoa, brown rice, and wild rice. Avoid grains including wheat, rye, and barley, as those all contain gluten.

 

If you’ve been diagnosed with celiac disease, it’s important to sort the correct information from disinformation. Make sure you get your information from reputable sources that have the background to give you reliable information. Remember, you can always ask your gastroenterologist any questions you might have about celiac disease, how it works, and what changes you should make so you can live a full, healthy life.

 

Wondering if you have celiac disease? Click here to see a list of celiac disease symptoms provided by Granite Peaks Gastroenterology.

Tips for Preventing Cross Contact with Gluten in Your Home

Anyone who lives with celiac disease, or lives with someone who has it, knows how important it is to prevent the consumption of gluten by the person with the disease. That can be easier said than done if everyone in the house does not eat a gluten-free diet. With some extra care and effort, however, you should be able to prevent cross contact with gluten within your home.

 

You First

If you are a celiac patient, you get first dibs on shared food before anyone has a chance to contaminate it. Teach your housemates when using utensils to apply a spread or condiment to a source of gluten, they should either use a new utensil each time they dip into the food or they can serve it onto a clean dish and spread it from there. Otherwise, a gluten-free item can become contaminated. Similarly, if you want a gluten-free chip dip or salsa to stay that way, dish out some specifically for chips or crackers with gluten. All it takes is one swipe of a cracker for that dip to no longer be gluten-free.

Keep Gluten-Free Items Separate

An even easier way to avoid cross contact with gluten-free foods is to keep them completely separate from one another. Keep gluten-free pantry items separate from other foods. Purchase separate items such as peanut butter, jam, butter and other regular foods and label them. You might even consider getting separate lidded or sealed containers for foods to further protect them from cross contact.

Clean and Buy Separate

Arguably the most important thing you can do to prevent cross contact is to carefully clean your kitchen, leaving no crumb behind. The other thing is to purchase separate items for gluten-free use. Cooking and eating utensils, pans, cutting boards, sponges and dish cloths. Yes, you even need a separate toaster! If it touches food at all, should be separate and stored separately, if possible.

 

Preventing cross contact takes dedication and discipline, but it is possible. Not sure if symptoms you’re having may point to Celiac disease? Learning more about the symptoms of Celiac disease can help.

Great Choices for Your Teen with Celiac Disease

There are many children, teens, and adults with dietary restrictions of one sort or another, that people regularly ask about food allergies before offering food to anyone. Nut allergies, gluten intolerance or lactose intolerance are becoming more common in young people. Celiac disease can make it tough to keep your child on track since gluten can be in unexpected foods, but you can teach them how to make safe choices.

 

First Things First – Get an Accurate Diagnosis and Treatment

Be sure your child is diagnosed by a gastroenterologist to be sure you are only dealing with celiac disease or gluten intolerance. There could be added conditions causing similar symptoms. Your physician will have advice for how to properly treat any current damage and avoid more damage to the intestine. Medications, nutritional support (critical for celiac kids) and ongoing supervision of their progress is important to healing and thriving.

 

Educate Yourself and Your Teen About Their Food

Today, there are more choices available in stores to help you develop a healthy, well-rounded diet for your child without them feeling “different” or deprived. Healthy foods like fruits, vegetables, lean meats, nuts, and dairy products are part of a healthy diet. Replacing wheat with other foods such as quinoa, rice, gluten-free flours, coconut flour are easy to find and delicious options for favorite meals. There are gluten-free versions of many foods such as GF pasta, breads, pizza, soy sauce, and other condiments, so they can eat their favorites without suffering for it.

 

Empower Them

Do your research, partner with their gastroenterologist, and teach your child what celiac disease is and why it is so important to their overall health to be vigilant with their food choices. Keep the dialog going. show them what to look for in various foods. Help them learn how to ask about food preparation in restaurants so they feel confident and in control of what they consume. There are online resources available, such as the Celiac Foundation to help your teen learn how to live with celiac disease and feel their best.

 

Talk to your teen’s physician and a gastroenterology specialist at Granite Peaks GI to begin the process of healing and moving forward toward their best health.

Gluten Sensitivity: Should You Go Gluten-Free?

Gluten Sensitivity: Should You Go Gluten-Free?

 

First Things First: What is Gluten?

The proteins found in wheat are collectively called “gluten”. Gluten is found in many foods to act as a binder, even in some unexpected foods. Foods such as soups, soy sauce, condiments, and prepared foods can contain gluten.

Why are there foods that are naturally gluten-free and still have to be labeled “gluten-free”? Those foods may not have been processed in a gluten-free manufacturing environment. This can be dangerous for those with celiac disease, an autoimmune system that causes severe damage to the small intestine and impacts the overall health of the individual.

 

What if you don’t have celiac disease, but you still have digestive symptoms when you eat products containing gluten?

A condition called Non-Celiac Gluten/Wheat Sensitivity (NCGWS) is suspected to create some similar symptoms (bloating, stomach pain, constipation, acid reflux, nausea, brain fog, fatigue, mouth ulcers,) to celiac disease. Researchers have found that some patients with these types of symptoms may also have an allergy to certain sugars and components in FODMAP (fermentable carbohydrates that are difficult to digest) foods.

So NCGWS won’t damage the gut like celiac disease, right? Until recently, that was the thought. Researchers are now finding that some cellular damage is still possible through a systemic immune reaction, even in those not diagnosed with celiac disease.

 

How Long Does It Take for Gluten to Leave Your System?

If an individual sticks to a strict gluten-free diet, their symptoms may begin to dissipate in just a few days, improving each day. It won’t take long before they begin to feel “normal” again. For some, eating very small amounts of gluten, on occasion, may be tolerable, but finding out the cause and effect of your specific issue is important.

 

Gluten-Free Foods:

Eating gluten-free is easier now than in past years. There are many clearly labeled gluten-free foods on the market today that may have traditionally contained gluten, but they are made with gluten-free products and grains. But be careful! If you are sensitive to wheat, specifically, gluten-free does not necessarily mean “wheat-free”.

You also won’t find gluten in most unprocessed foods, such as:

  • Fruits and Vegetables
  • Meat, poultry, fish
  • Dairy products
  • Beans, legumes, and nuts
  • Rice
  • Corn
  • Potato
  • Chia
  • Gluten-free oats
  • Nut flours
  • And more

For years, many people have believed that a gluten-free diet is healthy and effective for weight loss. About 75% of people eating gluten-free have chosen to do so for one of these reasons. A tiny percentage of people who eat gluten-free have been diagnosed with celiac disease, a serious autoimmune disorder that can cause irreversible damage to the small intestine, weak bones, neurological symptoms and skin disorders, along with considerable discomfort.

 

It’s Time to See a Doctor

If you are having consistent symptoms that don’t seem to completely go away, visit a gastroenterologist – they specialize in digestive health problems. Don’t just tough it out only to find your symptoms are causing damage to your body. Get the help that will have you feeling great again in no time.

Celiac Disease and Non-Celiac Gluten Sensitivity – The Nutritional Considerations – Part 2

My previous segment introduced some of the symptoms and concerns regarding celiac disease and non-celiac gluten-sensitivity.  This segment will discuss some of the food terms that signal gluten in a product and the nutritional deficiencies that may come from a gluten-free diet.

The providers at Granite Peaks Gastroenterology do not recommend a gluten-free diet for those who do not have a sensitivity or intolerance of gluten. Nutritional deficiencies can develop as a result of a restrictive diet. For patients with these conditions, your gastroenterologist and dietitian work to achieve complete nutrition for their patient while eliminating symptom-causing foods.  

What foods contain gluten?

Any foods containing wheat, barley, and rye have gluten in them. Oats can be a problem if they are grown in the same fields with wheat, which they typically are. Specific gluten-free oatmeal can be purchased at most grocery stores. While oats do not naturally contain gluten, they may be contaminated unless they are specifically marked gluten-free. There are a lot of products with “hidden gluten,”  but more manufacturers are now labeling a product as gluten-free, however they are not federally mandated to do so, so you still need to be educated about what to watch for in your food.

Generally, people with celiac disease should avoid buying foods that are not specifically labeled as gluten-free. When eating in restaurants, look for items on the menu that are marked gluten-free and ask the staff if what you’re ordering was prepared in a gluten-free environment. It’s very easy for gluten-free ingredients to be cross-contaminated if they share pots, pans, fryers, or any other surface where gluten-containing foods are prepared. Even a tiny amount of gluten can cause symptoms for those with celiac disease!

Ingredients that always contain gluten:

  • Wheat protein/hydrolyzed wheat protein
  • Wheat starch/hydrolyzed wheat starch
  • Wheat flour/bread flour/bleached flour
  • Bulgur (a form of wheat)
  • Malt (made from barley)
  • Couscous (made from wheat)
  • Farina (made from wheat)
  • Pasta (made from wheat unless otherwise indicated)
  • Seitan (made from wheat gluten and commonly used in vegetarian meals)
  • Wheat or barley grass (will be cross contaminated)
  • Wheat germ oil or extract (will be cross contaminated)

Terms that mean gluten on food labels:

  • Triticum vulgare (wheat)
  • Triticale (cross between wheat and rye)
  • Hordeum vulgare (barley)
  • Secale cereale (rye)
  • Triticum spelta (spelt, a form of wheat)

Ingredients that may contain gluten:

  • Vegetable protein/hydrolyzed vegetable protein (can come from wheat, corn or soy)
  • Modified starch/modified food starch (can come from several sources, including wheat)
  • Natural flavor/natural flavoring (can come from barley)
  • Artificial flavor/artificial flavoring (can come from barley)
  • Caramel color (now considered a safe ingredient, but if you’re in doubt, check with the manufacturer)
  • Modified food starch
  • Hydrolyzed plant protein/HPP
  • Hydrolyzed vegetable protein/HVP
  • Seasonings
  • Flavorings
  • Vegetable starch
  • Dextrin and Maltodextrin (both sometimes made from wheat)

Nutritional Concerns

Eliminating gluten from your diet can put you at risk for nutritional deficiencies because it restricts so many foods. Let’s talk about the most common nutrition problems people run into when eliminating gluten from their diet.

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Iron

This is a nutrient that is hard for our bodies to absorb, even in the best of circumstances. The main symptom of iron deficiency is a crushing fatigue not improved with sleep. Paleness and a craving for non-food items are also classic warning signs.

Red meat and liver are the richest dietary sources of iron, however most meat has a considerable amount. The densest vegetable sources of iron are leafy greens, nuts and seeds, tomatoes, potatoes, and mushrooms. Eating foods high in Vitamin C (oranges, strawberries, citrus fruits, etc.) helps the iron absorb better. Supplementation of iron is not recommended unless blood levels have been tested, as it can be toxic and block absorption of other nutrients. If you are concerned about your iron levels, you should work with your healthcare provider to be screened for anemia.

Vitamin B12

Vitamin B12 is only found in animal products which are naturally gluten-free. However, for someone with celiac disease, the digestive system becomes impaired to the point that it does not absorb it well. B12 is critical for energy, so a deficiency will usually cause fatigue, similar to iron deficiency.

Folic Acid

Folate (or Folic Acid) is another B vitamin found in grains. Following a gluten-free diet does put people at higher risk for this deficiency. Folic acid is also critical for energy metabolism and a deficiency can cause anemia and fatigue. Cereals, legumes, asparagus, green leafy veggies, eggs, beets, broccoli, brussels sprouts, and citrus fruits are all high in folic acid. The body is not able to store folic acid well, which makes it critical to get adequate amounts of the nutrient on a daily basis. If you have celiac disease and feel tired most of the time, you are probably now realizing why!

Vitamin D

Vitamin D deficiency is already common in the general population because it is not widely found in foods. It is nicknamed “the sunshine vitamin,” because we primarily get Vitamin D from sun exposure. Many people, particularly in Utah, do not get adequate sun exposure. We use sunscreen to prevent skin cancer, which also blocks Vitamin D absorption. Vitamin D is typically found in foods with a higher fat content. Supplementation may be beneficial since deficiency is difficult to correct through dietary means. It is important to take the Vitamin D supplement with a higher fat meal or snack for best absorption. Ask your healthcare provider if supplementation would be warranted for you, and how much to take.

Summary

Although celiac disease can create significant nutritional issues, there are ways of managing it, which become easier with time. I have personally dealt with a non-celiac gluten sensitivity for years and had to eliminate gluten from my own diet. It felt difficult at first, but I was quickly able to find reasonable alternatives. It made me much more aware of the foods I was consuming, and that proved to be very beneficial. It can be a challenge to make dietary changes, so working with both a gastrointestinal specialist and a registered dietitian that specialize in this disease, can be beneficial for both your physical health and your overall emotional stress level!

Remember, your gastroenterology specialist is your most important resource for keeping your digestive health care on track. Talk to your Granite Peaks GI provider to discuss your questions and concerns about your condition.

Celiac Disease and Non-Celiac Gluten Sensitivity – The Nutritional Considerations – Part 1

What is Celiac Disease?

Celiac disease is an autoimmune condition that is triggered when a person ingests or comes into contact with gluten. In autoimmune conditions, the body attacks itself. With celiac disease, the body does this because the immune system perceives gluten, a group of proteins found in wheat and some other grains, to be harmful.

As an autoimmune condition, celiac disease is different from standard food allergies, including allergies to wheat. It is true that wheat typically contains the highest percentage of gluten compared to other grains. However, barley and rye also contain gluten and can cause symptoms to someone with celiac disease! On the other hand, grains like rice, maize, quinoa, and buckwheat don’t contain gluten, so they are safe to eat for people with celiac disease.

When someone with celiac disease eats gluten, they can experience a wide variety of gastrointestinal symptoms. Gas, bloating, cramping, abdominal pain, nausea, and diarrhea are the classic symptoms, and some people may even have blood in their stool., The inside of the small intestine is has thousands of finger-like projections called villi that help digest nutrients from food. Celiac disease causes these villi to become flattened and unable to properly absorb nutrients or properly digest food, leading to the symptoms described above.

There is only one way to treat celiac disease and that is to eliminate gluten from your diet. The bad news is that this is easier said than done, as many foods either contain gluten, or can become cross-contaminated with it. The good news is that eating a gluten-free diet is much easier now than it used to be, as far more people, companies, restaurants, and grocery stores are aware of the disease.  

People with celiac disease may experience symptoms for years before obtaining an accurate diagnosis. Sometimes, people do not even realize something was wrong until after they go on a gluten-free diet and find they feel much better than before. So, if you have any of the symptoms described above, or any of those mentioned in other celiac blogs on this site, it is very important to discuss your symptoms with your gastroenterologist. Tell your doctor if you have an autoimmune condition. Those who have one may be at a higher risk of developing others. Your gastroenterologist can order tests to help evaluate your specific condition.

Non-Celiac Gluten Sensitivity 

What if a person has many of the symptoms of celiac disease but their tests came back negative? They may have something called non-celiac gluten sensitivity. Many of the symptoms are similar, while not usually as severe. Unlike celiac disease, gluten sensitivity does not cause permanent damage to the body. Additional symptoms associated with gluten sensitivity are fatigue, muscle aches, and brain fog.

There is no specific medical test for determining gluten sensitivity, so the diagnosis process is one of exclusion to rule out conditions like celiac disease or a wheat allergy. There are many people that test negative for these conditions; however, they still find that eliminating gluten from their diet alleviates their symptoms.

I will close this section of this blog with the advice that if you are having digestive health symptoms that are painful or are interrupting your life, it’s time to talk to a gastroenterology specialist at Granite Peaks Gastroenterology. They have the experience to find answers to your gastrointestinal questions and put you on the road toward feeling better.

Watch for Celiac Disease and Gluten Sensitivity – The Nutritional Considerations – Part 2. This second installment discusses the nutritional concerns with gluten-free eating and how to detect gluten in forms you may not otherwise recognize.

 

Bringing in the New Year Gluten-Free

Gluten-Free New Year’s Eve Recipes

Whether you’re hosting a big New Year’s Eve party or just staying at home celebrating the New Year with your family and a few close friends, you’re going to need some delicious party snacks.

If you are a gluten-free household or have gluten-free guests, you’ll want to be sure the munchies are friendly for everyone to eat. Here are some mouthwatering New Year’s Eve recipes for your party.


Gluten-Free Frosty Citrus Punch

Ingredients:
2 cans (6 ounces each) frozen limeade or lemonade concentrate, thawed
3 cups cold water
2 cans (12 ounces each) lemon-lime soda pop (3 cups), chilled
½ pint lime or lemon sherbet (1 cup), softened

Directions:
Mix limeade concentrate and water in large pitcher. Just before serving, stir in soda pop. Pour into punch bowl. Float scoops of sherbet on top.
Source: bettycrocker.com


Italian Parmesan Crisps

12 crisps
Ingredients:
1 cup freshly shredded Parmesan cheese (use the larger side of the box grater)
1 tablespoon white rice flour
1 teaspoon dried Italian seasoning
½ teaspoon black pepper

Directions
Preheat the oven to 350 degrees. Line 2 baking sheets with parchment paper and set aside.
Combine cheese, white rice flour, Italian seasoning and black pepper together in a medium bowl. Mix well.
Use a tablespoon measure to spoon the cheese mixture onto the prepared baking sheet. Use the back of the spoon to carefully spread the mixture to form a 2-2 ½ inch round disk. Toss mixture between each scoop.
Bake 12-14 minutes or until golden brown. Let crisps cool in the pan for 5 minutes before using a thin metal spatula to transfer to a cooling rack. Cool completely before serving. Keep in an airtight container for up to 2-3 days.

Baking time: 12 to 14 minutes. Cooling time: 5 minutes.
Source: LaurenMarieGlutenFree.com



Gluten-Free, Dairy-Free Swedish Meatballs

Ingredients:
For the cashew “sour cream”:
½ c cashews
Juice from 1 lemon
2 c beef stock
8 ounces crimini mushrooms, cooked and roughly chopped (I simply threw the mushrooms in the microwave with a touch of water – you could also sauté them in a bit of oil.)
2 t nutritional yeast flakes
1 T onion powder
2 T arrowroot powder
For the meatballs:
2 lbs. lean ground beef, venison, elk, or your meat of choice
1/3 c almond flour
1 egg
1 T flaxseed meal
1 t allspice
1/8 t cardamom
1 T onion powder
1 t salt
1 t ground black pepper
For the rest:
1 T ghee (or grapeseed oil – ghee is casein-free, but if you strictly avoid dairy, another oil will be a fine substitute)
Salt and pepper to taste
1/8 t ground nutmeg
¼ c chopped fresh parsley

Directions:
Soak cashews in enough water to cover overnight or around 8 hours. Drain and place in a blender. Add lemon juice and start blender to puree cashews. Gradually add about ¼ cup of the beef stock and continue to blend until consistency is about that of thick sour cream. (Stop to scrape down sides of blender as necessary.) Add mushroom, nutritional yeast flakes, and onion powder and blend again until smooth. Add the rest of the stock and the arrowroot starch and blend until combined. Set aside.
Heat oven to 375 degrees. Line a rimmed baking sheet with parchment paper.
Combine ground beef, almond flour, egg, flaxseed, allspice, cardamom, onion powder, salt and pepper in a large bowl. Mix with your hands until well-combined. If desired, check seasoning by making a tiny meatball and cooking on a skillet – taste and adjust seasoning as needed. Use a tablespoon to scoop out meat and form into meatballs with your hands. Place on a baking sheet. You should get around 50 meatballs.
Bake meatballs for 20 minutes or until cooked through.
Meanwhile, heat ghee or oil in a large skillet over medium heat. Add the sauce from the blender and cook, whisking, until thick. Lower heat to low, and adjust salt and pepper seasoning to taste. When meatballs are finished, add to sauce and stir to coat. If sauce is too thick, add additional stock and stir in as needed.
Once everything is thoroughly heated, sprinkle nutmeg over and garnish with parsley.
Serve over gluten-free pasta, or even place in a slow cooker on the “warm” setting, with toothpicks for cocktail party serving.

Source: www.carascravings.com


Golden-Corn Pound Cake

Ingredients:
¾ cup (3 ounces) whole grain, stone-ground corn flour (not cornmeal)
½ cup (2½ ounces) potato starch
¼ cup (1¼ ounces) tapioca starch
½ teaspoon xanthan gum
¼ teaspoon fine sea salt
2 teaspoons baking powder
1 stick (4 ounces) unsalted butter, softened, plus extra for pan
¾ cup (5½ ounces) white sugar
2 large eggs
¼ teaspoon pure orange oil, such as Boyajian, optional
2 teaspoons vanilla extract
Zest of 1 small orange
½ cup (4 ounces) milk (cow, soy or almond)

Directions:
Heat the oven to 350° F. Grease the short sides of a standard metal loaf pan (4½ x 8½ inches) with butter. Line the long sides and base with a sheet of parchment paper.
Combine the corn flour, potato starch, tapioca starch, xanthan gum, salt and baking powder and set aside.
Place the butter in a large mixing bowl. Using a hand-held electric mixer, beat at medium speed until creamy. Beat in the sugar little by little. Quickly beat in the eggs one at a time. Add the orange oil if using (it adds extra aroma and flavor) and the vanilla. Zest the orange right over the bowl. (Reserve the fruit for another use.)
Add one-third of the corn flour mixture at a time to the butter sugar mixture, alternating with the milk, beating at low speed to mix. Using a rubber spatula, transfer to the prepared pan, heaping the batter up a little at the corners and forming a ½-inch trench down the center to minimize splitting. Bake for 50 minutes, until an inserted toothpick emerges clean.
Baking time: 50 minutes.
Source: GlutenFreeExpert.com

Are You Trying To Switch To A Gluten-Free Diet?

Have you been recently diagnosed with Celiac Disease? Are you looking for celiac disease treatment?  Are you finding it difficult to transition into a gluten-free diet plan?    

Most people are overwhelmed by the challenge of eating gluten-free as a part of celiac disease treatment. Here is a 7-day beginner’s Gluten-Free Meal Plan to help you start changing over to your gluten-free lifestyle with confidence.  This nutritionally balanced Gluten-Free Meal Plan provides three meals and two snacks each day with easy to make recipes and “Quick Fixes” for those on-the-go. 

Source: Celiac Disease Foundation

celiac disease treatment

Do You Have a Gluten Intolerance or Not? Try a Simple Test

By Tamara Duker Freuman
Copyright 2015 U.S. News & World Report

The increased popularity of gluten-free diets has been accompanied by well-publicized debates as to whether widespread gluten intolerance is a real “thing” or just a fad. As a clinician, I leave the in-fighting to my colleagues in the research world and choose to focus instead on issues of more practical relevance to my patients. Namely: If you don’t have celiac disease but you seem to feel better on a gluten-free diet, do you need to stay gluten-free for life in order to stay feeling well?

The way I approach answering this question with my patients is quite simple, and it’s been incredibly helpful in separating – wait for it – the wheat from the chaff when it comes to suspected non-celiac gluten intolerance. I call it the Spelt Litmus Test. But before we launch into the details of this most elegant litmus test, let’s first get grounded in some context to help explain why the test works so well, and what you might expect to learn from it.

Wheat is not comprised solely of gluten (nor is wheat the only source of gluten, for that matter). Gluten is a protein that comprises one portion of a grain of wheat, alongside other nutrients like carbohydrates and even some fat. One specific type of carbohydrate that wheat contains belongs to a family called fructans – essentially a short, poorly digested chain of fructose molecules. When people who do not have celiac disease consume wheat and believe they react badly to it, it’s common for them to automatically assume the gluten is responsible. But since gluten is only one component of wheat, that conclusion is not a given. This may be particularly so when the adverse reaction to a wheat-containing food is digestive in nature – gas, bloating, stomachaches, constipation or diarrhea – since other foods containing high amounts of fructans are known to provoke these symptoms as well. Anyone who’s ever suffered after eating too many sunchokes, onions, garlic, asparagus spears or energy bars containing inulin/chicory root fiber, can probably attest to that.

For many people without celiac disease who nonetheless struggle with digestive discomfort and irregularity, such reductions in the amount of fructans they consume can make a big difference in symptoms. But over time, many patients report to me that they start experiencing episodic symptom attacks – despite following their gluten-free diet strictly – and they can’t figure out why. This is precisely when I’ll suggest the Spelt Litmus Test.

Spelt is an ancient grain related to wheat that contains gluten. Unlike wheat, however, it’s low in those poorly-digested fructan carbohydrates, rendering it a perfect test food to help clarify whether someone’s adverse reactions to wheat-containing foods likely result from a gluten intolerance or a fructan intolerance. People who are truly gluten intolerant should react badly to spelt. People who are not gluten intolerant should tolerate spelt just fine. (And, for liability reasons, let me be clear: people with actual celiac disease should not consume spelt, and people with wheat allergy should avoid spelt as well.)

In order to figure things out, I typically advise patients to buy a spelt-containing food that has very few other ingredients. Spelt pretzels, spelt matzoh, spelt flake cereal or spelt “rice cakes” typically work very well for this purpose. Then, I advise patients to replace a portion of a usual breakfast or lunch meal that they know to be well tolerated with a 1-ounce serving of the spelt food. If all goes well, I’ll have them increase the portion the next day to 2 ounces. If there’s no reaction once gluten-containing spelt has been back in the diet for three or more days, it’s likely that a person doesn’t have a gluten intolerance at all, but rather just a digestive system that is sensitive to effects of a particularly poorly digested carbohydrate.

For non-celiac gluten avoiders who pass the spelt test, eating gets a whole lot easier – and potentially more nutritious. There’s no need to avoid foods that have trace amounts of gluten but are low in fructans, such as conventional oats, conventional soy sauce, or barley malt used as an ingredient in otherwise wheat-free foods like crisped rice cereals or potato chips. There’s also no need to worry about cross-contamination when dining out at restaurants from trace amounts of flour, breadcrumbs or shared deep fryers. Sandwiches can be made from spelt bread, which has far better texture and flavor than most gluten-free breads. Spelt pasta can replace conventional wheat pasta. Baked goods can be made with spelt flour instead of wheat flour. Since whole-grain spelt is higher in fiber, iron and B vitamins than most conventional flours and starches used to make gluten-free baked goods, trading up to spelt, if tolerated, makes a lot of nutritional sense.

Gluten-Free Recipes

Tasty Gluten-Free Recipes For Any Celiac Disease Sufferer

For the enthusiastic sports fans, the start of the Fall season only means one thing:  It’s Football Season!  Let the tailgating begin.  No one wants to be left out of these popular game day favorites. At Granite Peaks Gastroenterology, we’re happy to pass along these gluten-free recipes to all our celiac sufferers.

Chicken Wings

A quick rice flour batter and gluten-free hot sauce turns these deep-fried beauties into a delicious option for those with celiac.

Yield: 10-14 wings

Ingredients:

1/2 cup Betty Crocker All-Purpose Gluten-Free Rice Flour Blend

1/4 tsp paprika

1/4 tsp cayenne pepper

1/4 tsp salt

1/4 cup butter (1/2 stick)

1/4 cup gluten-free hot sauce

Dash of black pepper

Dash of garlic powder

10-14 chicken wings

Directions:

Stir flour, paprika, cayenne pepper and salt in a bowl until well combined. Pour flour mix into a gallon zip lock bag. Add 3-4 wings at a time and shake the bag to coat the wings with flour. Shake the excess flour off and place the wings in the refrigerator for 60-90 minutes. Deep fry the wings for 10-15 minutes at 360°F. Prepare the sauce by melting the butter into the hot sauce and mixing well. When the wings are finished frying, drain the grease, then coat the wings with sauce using a brush. Put the fried wings in the oven at 215°F to keep them warm until served. While the last batch of wings is being fried, stir the sauce over low to medium heat to prepare for dipping. Now serve with a celery garnish and sauce for dipping!

Stuffed Quesadillas

Gluten-free tortillas are the only adjustment needed to bring these tasty chicken and black bean quesadillas up to standards for anyone on the celiac-friendly nutrition plans.

Serves: 4

Ingredients:

2 Udi’s Gluten Free Large Tortillas

1 cup shredded cheddar cheese

1/4 cup cubed, grilled skinless chicken

1/4 cup cubed, peeled precooked potatoes

1/4 cup cubed roasted bell peppers

1/4 cup cooked and strained black beans

1/4 cup chopped artichoke hearts

1/4 cup cooked corn kernels

1/4 cup shredded carrots

Directions:

Preheat a griddle or nonstick pan over medium heat. Place the first tortilla on the griddle and flip it over when it starts to smoke. Top with 1/2 cup cheese and sprinkle the chicken over the cheese. Spread potatoes over chicken and top with peppers and black beans. Add artichoke hearts, corn, and carrots. Add the remaining 1/2 cup cheese and top with the second tortilla. Cook about 10 minutes, until the cheese is melted. Flip the quesadilla and cook another five minutes. Remove from the pan. Cut in fourths and serve with salsa or sour cream.

Chocolate Peanut Butter Muddy Buddies

For a sweet game day treat, gluten-free Rice Chex is the only adjustment used by this recipe, though you can use a non-dairy butter alternative if needed.

Serves: 10

Ingredients:

9 cups Gluten-Free Rice Chex

1 cup chocolate chips

1/2 cup peanut butter

1/4 cup butter, or non-dairy alternative

1 tsp vanilla

1 1/2 cups powdered sugar

Directions:

Pour cereal into large bowl and set aside. In 1-quart, microwave-safe bowl, combine chocolate chips, peanut butter, and butter. Microwave for 1 to 1 1/2 minutes, or until smooth, stirring after 1 minute. Alternatively, you can melt over the stove. Stir in vanilla. Pour chocolate sauce slowly over cereal, stirring to coat evenly. Pour cereal into large plastic bag or into a container with a lid. Add powdered sugar and secure; shake to coat well. Spread on waxed paper to cool.

Thanks to celiac.org for having lots of great recipes to choose from!

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