Posts tagged Going gluten-free
How making dietary changes with kids can be easy (and fun!)
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Hey, hey, Mae: I struggle with getting my kids to even try new foods, so they’re stuck on their favorites and those contain loads of what we may need to try an elimination for.
How can I make this work for our family?

For the most part we’ve all had to do it.  The baby is gassy so Mom cuts dairy for a season.  A friend is stopping by who can’t have peanuts, so we switch up our lunch menu.  Or maybe Dad received a diabetes diagnosis, so sugary foods are removed from our cabinets and the family must go on.  Implementing food changes can be easy...until our feelings and our kids’ opinions get involved, right?

Our family’s shift into going gluten and dairy-free came on pretty quickly.  My sickness hit quickly and progressed rapidly into multiple autoimmune diseases alongside a hefty bout with mono.  I had simultaneously just realized the connection to gluten and dairy as triggers for other health issues within the family, so we made those cuts house-wide.  I spent the next 18 months eating the autoimmune paleo diet to heal and eventually reverse some of my autoimmune disease. It was a worthy endeavor, but it was tricky on my heart and on the day-to-day meal prep as a sick body with two preschool sons.  I had to figure out how to skip eggs, gluten, dairy, nuts, seeds, nightshades, sugar and a couple other intolerances for myself while still feeding our family. And fortunately it was used for good as /I kept introducing my meals to the boys alongside theirs and slowly got to meld the two as the boys became more accustomed to variety.

For us, I was steering the food boat and the boys were tiny and riding it.  I also had a lot on the line as I was significantly held back by my sicknesses and needed to get better for the sake of my tiny sons.  Food changes aren’t always this pressing and can often be pretty tricky. In that season I learned lots about switching up foods, family-wide - to either widen our palates or meet our changing dietary needs.  Here are some tips on making food changes, whether you make many at once or simply do a family-wide or individual food elimination for a few weeks.

Swap for a substitution

Basics first.  Going to be eliminating dairy?  Choose a replacement for as many places that you’d traditionally use dairy.  Get wise about the available alternatives! There are many nut cheeses that you can grab to take for the girls’ night charcuterie spread.  If you tolerate goat or sheep’s milk, perhaps you get familiar with local farmers who sell their cheese. Grab an almond, macadamia and coconut milk next time you’re at the grocery so you’ve got multiple alternatives for replacing your toddler’s nightcap.  Whatever you do, don’t start you elimination until you have some substitutes for favorites.

Plan for those food celebrations

Our food gets us in our feelings a LOT so we want to be sure you’ve got options. Birthday party coming up?  Grab a can of dairy-free icing at the grocery before hand or pop over to my pinterest boards to find a suitable birthday cake substitution.  You can even search out local establishments that take the prep work out of “___-free” foods - a local allergen free bakery or even your local whole foods will have some easy options.  

Approach food holidays and traditions with a plan.  My boys and I do hot chocolate and whipped cream on Christmas Eve as a fun little nightcap.  Weeks before, I spent a little pinterest time perusing through ideas for Christmas cookie substitutes and also made a plan to grab chocolate almond milk to easily heat and tossed a can of coconut cream in the fridge so I could scoop some “whip” into their cups.  We didn’t miss out on the tradition and it was stress-free for me because I planned ahead.  No one was sad and frankly - no one thought anything of the melty coconut cream because we were doing our thing.  

Many items in small quantities

When working in new foods, present newbies alongside old favorites and cut down on the quantities you serve.  When we’re adding a new item the boys haven’t had, I will make their plates with 3 pieces of each food available that night.  They generally get to the end of their plate, are still starving and will often ask for more of everything without a second guess.

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Prepare a food many ways

When adding in a new food, I often try to present a raw piece alongside a cooked piece.  Tonight we had roasted broccoli, so I tossed a small frozen piece next to the roasted one and an additional raw piece.  One boy ate all three, the other ate all but the frozen and just before bed they both asked to have a frozen piece to knaw on.  Now. I can’t say that I would have ever thought of frozen broccoli as great, but the boys like it at the moment and I like that they’re chowing down on veggies before bed.  I apply this rule to eggs a LOT. I’ll cook one egg scrambled, fry one next to it and slice a hard boiled egg in half. I’ll serve all three in a line and often they all get eaten and the boys have good questions about how they’re prepared, why they look that way, etc.  Sometimes it earns me conversation at breakfast!

Present fun food right next to veggie

Shake it up a bit.  Be wise about how you present the foods to your kiddos.  I like to put sweet and boring foods right next to one another.  I keep everything tidy and not touching because heaven forbid a child’s food touch!  I make sure to make not make a scene about which foods are yummier than others or reserve foods for the end of the meal.  If the boys want to eat all their fruit first - cool. They can eat all of their chicken last. It doesn’t matter to me the order, nor do I spotlight foods in lesser categories (veggies, eh) or “oooo!” categories (strawberries).  

Institute extras

With kiddos, sometimes play is key.  Both of my boys around 2-years-old were fascinated by dips and sauces.  With every meal they got a dip or two and meal time collided with playtime.  Dips can be anything from a protein yogurt to applesauce to pesto. The sky’s the limit when it comes to dips - remember that you set their food “norms.”  Pesto is just as much a dip for chicken as ketchup is if you make it so.  

My boys love it when I pair foods for them on the plate.  If I think they’d enjoy their noodles with a dollop of goat cheese, I plate them next to one another.  Since I know they love a dip for strawberries, I’ll put a dollop of coconut cream next to the berries and toss in a new piece of fruit they they may enjoy dipped.  Shapes and skewers count as extras, too. Roll that pickle inside of a piece of salami and stick a toothpick in it? I guarantee you your son will try it.  Call a skewere a fruit sword? Again….boys will down it all.  My last trick to keep some small cookie cutters handy.  I’ll press their watermelon out in fun shapes and eat the scraps myself.  Adding a little fun in for busy bodies almost always helps.

Community Plates

This is a great option for when you’re eliminating a food group.  Eliminating gluten family wide? Have a new-gluten night. Prepare a platter with several gluten free crackers, several vegetables slices in chip shapes and a few gluten free toast points.  Serve the plate alongside a favorite dip or few and use this happy introduction as a simple way to show your family the alternatives available. Make food changes normal and brave by talking about them and letting the family experience the options.  

Community plates can be great for kids to explore new foods, too.  Weekly, we’ll do a platter lunch. I place 6 or so pieces of a bunch of different foods on a plate and we 3 will share the platter together.  The boys get to watch me try the foods first and a younger brother will often mimic the older brother by trying something he otherwise wouldn’t.  And bonus? Just one dish to clean up! It also makes for sweet conversation! Another variation of this is to put various foods in each well of a muffin tin.  For some reason, digging in to grab their food is such a fun challenge and experiment.

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Locally and seasonally

Take your family for a stroll through the farmer’s market.  Give each child a bit of money to purchase what they like. Challenge the older kids to find a replacement food for the food they can’t have.  Maybe you can add in a trip to the blueberry patch or strawberry field. When we’re involved in our food choices, we’re more likely to eat them.  And bonus to eating seasonally and locally, these foods are usually a bit less money and better quality. Seek out local foods and bring the kids along - you’ll be surprised what you find in your own community!

Whatever you do, play it cool

When I present a new food or drop a less-loved food onto their plates, I typically deliver the plate and resume what I was doing in the kitchen.  Or I’ll set their plates down with mine and move right into prayer and eating. I don’t watch their plates. I don’t comment on the new or missing food.  I don’t ask their opinion, I get right to eating mine - usually leading with the least loved food that I fed.

Water cures all

My final tip is one your Mom told me to add.  Water covers a multitude of sins. It’s a rule in our house - if you’re struggling, have an attitude, were rude, seem weary, have a headache, don’t want to get moving, your belly hurts...pretty much anything - you can down a glass of water.  There are miles of reasons for why hydration is so effective, but the biggest shift I see when I ask my littles to drink a glass is their disposition. We start every meal with a juice glass full of water and they are expected to complete the glass before their next meal.  It’s easy, but it keeps everything and everyone moving as it should. It also keeps everyone a little more willing to try new things!

Could going gluten-free be a game changer for your family?
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Hey, hey, Mae: What’s the big deal about gluten and why
does it matter for our health and the health of our children?

What is gluten?

Gluten is a type of prolamin found in wheat, barley and rye. Wait, gluten isn’t a nutrient? Nope.  In fact, our bodies don’t produce proper enzymes to fully break down gluten, no matter how healthy the body.  

Ok, so, I just avoid wheat, barley and rye and I’m good?  I wish!  Remember the big food industry?  Gluten is used in many food processing methods and is often found hidden or not-so-hidden in many types of food.  Flours, bran, brewer’s yeast, condiments, french fries, gravies, lunch meats, soy sauce, salad dressings, processed cereals, marinades, sauces, spice mixes, chicken nuggets and soy sauce commonly contain gluten. Sure we can stay away from these food items and more with hidden sources of gluten, but there’s a second category of foods that are noted as cross-reactors for those who experience negative symptoms related to gluten consumption.

Generally speaking, as a body responds negatively to gluten, it produces antibodies to recognize and destroy the invader.  These antibodies can recognize similar structures in the following foods, developing a sensitivity to these gluten cross-reactors: brewers/baker’s/nutritional yeast, corn, dairy proteins, instant coffee, oats, millet, potatoes, rice, sorghum.  Does everyone need to avoid cross-reacting foods?  Nope.  

For a long season, I needed to, as my body exhibited the same digestive and joint pain symptoms when I ate corn or potatoes just the same as when I ate gluten.  Where there are negative responses to ingesting gluten, there is damage and inflammation. Once that is able to heal, the gut can restore and those cross-reactions can recede for most.  

Why is gluten a problem?  And for who?

Well first, let’s look at why gluten is a problem.  Gluten is a protein in wheat that is very tricky at getting across the gut barrier and into parts of the body where it shouldn’t be found.  

We know prolamins (gluten = prolamin) to be a gut irritant as they cannot be fully broken down by digestive enzymes, leaving undigested pieces in your gut.  And since the purpose of your gut is to let nutrients through the walls, so that they can make it to your cells and organs for nourishment, we don’t want undigested food there - only nutrients fully digested and ready to be assimilated into the cells of tissues and organs.  When the prolamins reach the intestines - undigested - they are able to cross the gut barrier.  Gluten can get through your gut wall in two ways: paracellular or through the cells that live in the gut or transcellular or through the cells that line the gut.  This sneaking through both damages the gut barrier and starts inflammation so that healing can take place.  Thus, gluten causes leaky gut.

Who does this cause a problem for?  There are two obvious categories: celiac disease and non-celiac gluten sensitivity(NCGS).  Celiac disease features a genetic component and any contact with gluten will cause the small intestine to inflame and be damaged, leading to malabsorption of other nutrients.  Non-Celiac gluten sensitivity is relatively new to the scene, if found in a person exhibiting the same physical symptoms as celiac, but they do not have the genetic marker or a wheat allergy and they may or may not produce antibodies to gluten.  Typical digestive responses would be stomach cramping, diarrhea, constipation, bloating, gas and other symptoms including fatigue, anemia, depression and weight loss.  

But wait, there’s more.  Aside from not being a nutrient, there are more problems with gluten.  It’s linked to over 50 diseases. Does this mean it causes disease. Maybe?  Each person is an individual which means that each of our disease states are a big heap of different contributors.

For me, my NGCS seemed to contribute to my anemia, malnourishment, tingling extremities, skin rashes, IBS symptoms and auto-immune diseases.

A key issue is gluten depleting nutrients our bodies need to function when the body expends energy to digest and mount a response to an indigestible food.  If the body is having an immune response, that’s more nutrients headed to fuel our immune system and damage to the intestines that will give way to inflammation.

Gluten also causes brain inflammation as it affects the gut-brain connection.  Inflammation that begins in the gut will grow each time we consume gluten resulting in eventual systemic inflammation.  When systemic inflammation reaches the brain you have neuroinflammation which leads to your brain dysfunction, cognitive impairment and increased risk for neurodegenerative diseases like Parkinson’s and Alzheimers.  You may be having intestinal symptoms of gluten intolerance which can appear as behavioral or psychiatric disorders. Brain inflammation is associated with bipolar, anxiety and depression, schizophrenia & ADHD.  Do you suffer from one of these mental health issues?  Test elimination - NCGS may be a key to your healing up brain inflammation and improving mental health.  

Autism may also be affected by gluten.  Research has shown that while gluten is not a cause of autism, it plays a part in the gut-brain disruption portion of autism.  Children with autism have been found with increased levels of antibodies to the prolamin, gladian. Further it’s hypothesized that the peptides formed when gluten isn’t completely broken down may leak across the blood-brain barrier causing impaired neurotransmission and thus alterations in typical behavior.  

Neuroinflammation, gut inflammation, systemic inflammation, why’s it matter?  Over time inflammation in these regions leads to disease states including IBS/IBD, chronic fatigue syndrome, fibromyalgia and autoimmune disease.  When gluten is leaking into the body your immune system responds. Each time your body experiences an invader in the body whether it’s a virus, a cut or these gluten pieces, it responds naturally with inflammation to fight off the invasion. Think about how your scraped knee doesn’t just bleed, it turns red and swells a bit.  Good body. And confused body.

Did you know that eating gluten increases the risk autoimmune disease developing?

With all autoimmune disease, somewhere along the way your body developed a pattern of attacking its own tissues. Molecular mimicry.  Gluten is a larger protein that resembles tissues in the body, primarily the thyroid tissue. When your body detects this gluten invader, antibodies are sent out to destroy the invader, but since gluten and the thyroid gland tissue look so similar, some of those immune cells attack the thyroid by mistake. In those with autoimmune thyroid disease, this happens each time they eat gluten and thus the thyroid is continually destroyed.  Thyroid disease?  Try elimination.  

So you’re telling me that eating gluten is all of a sudden a big no-no, but my granny raised my Mom on bread at every meal and Jesus broke it with everyone and was just fine?

Unfortunately, yes.  And for some of us with digestive response we can indulge in Europe with no consequence.  Some contributors to this shift are the use of GMO’s in America. We also spray our wheat with glyphosate to end the growing process, just before harvest.  Think about that - no one is out washing pesticides off your wheat that just dried in a field before it’s processed to your plate. We know that glyphosate affects our microbiome.  Perhaps the biggest shift in gluten consumption and its effects is the way we prepare our gluten. Breadmaking processes of old were an overnight process of allowing the bread to ferment.  During this time, the bread has its own growing enzymes that feed on and break down the gluten molecules during the fermentation process. Quick yeasts and methods remove our need to ferment, sending the original gluten into our bodies.  

What can I do if I suspect gluten may not be for me?  

First things first, proud of you for seeing a connection!  It’s a simple switch - and not necessarily a switch forever.  Commit to 4-6 weeks of no-gluten. Write down a list of all your current health pains and annoyances and tuck it away.  Eliminate all gluten foods from your diet.

Remember that gluten isn’t a nutrient, so replace it with vegetables, fruits and meats and you’ll be piling on the nutrients - providing the body with the nourishment it needs AND removing a stressor. When we replace gluten with sugar laden, processed foods, we’re replacing one problem with another.

6 weeks is not forever, it’s not even as long as it takes to grow a baby or as long as summer break.  Remove all gluten from your diet for 4-6 weeks.  At the three week mark take note of how you feel on paper.  Compare it to your previous list. Seeing improvement? Go the next 3 weeks.  At this point you might feel so great, you don’t want to turn back. Or perhaps it’s not really made much of a shift.  Try to reintroduce. Have one meal with a gluten-spotlight food. Take note of your emotional health, physical symptoms and anything else that you notice shifts.  Still feeling great? Try a day with 3 meals with a gluten-spotlight. Take note of your symptoms and feels. Everything from energy levels to bowel movements, skin and acne to attention span.  

Did you go gluten free and see a change?  You’ve got some damage that needs healing.  You may be able to rest your digestive tract and see healing or you may need to work with a practitioner to target the damage with nutrients.  But either way, you’ve gifted yourself knowledge of the way your body responds and what it needs. High five!

Another high five if you made it to the end of this article.  Next up, we’ll take a look at why removing dairy from your diet can make a shift for your health.  And if you find out either gluten or dairy and your body don’t mix, you’ll be able to download a giant gluten and dairy-free snack list to make life a little easier…because no more wedding cake snacks for this wedding photographer turned holistic nutritionist.

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Sources:

Ballayante, S. (2017). Paleo Principles. Canada: Tuttle Publishing.

Esparham, A., Evans, R. G., Wagner, L. E., & Drisko, J. A. (2014). Pediatric Integrative Medicine Approaches to Attention Deficit Hyperactivity Disorder (ADHD). Children (Basel, Switzerland), 1(2), 186–207. doi:10.3390/children1020186

Fasano A. (2012). Zonulin, regulation of tight junctions, and autoimmune diseases. Annals of the New York Academy of Sciences, 1258(1), 25–33. doi:10.1111/j.1749-6632.2012.06538.x

Griparic, L. (Host). (2019, Jan 11). Is Gluten or Gluten Free the Enemy? [Audio Podcast]. Retrieved from https://www.listennotes.com/podcasts/love-guts

Hyman, M. (Host). (2018, Sept 26). Should we all avoid gluten? [Audio Podcast]. Retrieved from https://drhyman.com

Kresser, C. (Host). (2017, May 24). Is Gluten Killing You Brain? Retrieved from: https://kresserinstitute.com/gluten-killing-brain/

Laird, E. (Host). (2015, Nov 21). Celiac disease, gluten sensitivity and leaky gut with Dr. Alessio Fasano [Audio Podcast]. Retrieved from https://www.phoenixhelix.com

Weness, C (Host). (2018). What does it take to be gluten free? Retrieved from https://www.weightandwellness.com