Recognizing and treating gluten sensitivity: the best information & tips

Basically, a distinction must be made between three different clinical pictures: celiac disease, wheat allergy and gluten intolerance/gluten sensitivity.

1. Celiac disease

Celiac disease is also known by the medical term gluten-sensitive enteropathy. In those affected, consumption of foods containing gluten leads to chronic inflammation in the small intestine. If the disease is not recognized and treated correctly, the intestinal lining can even be permanently damaged.

Celiac disease is an autoimmune disease that often occurs in combination with other autoimmune diseases. There is also an increased risk of certain other diseases, such as osteoporosis. Celiac disease in children can also be associated with stunted growth.

2. Wheat allergy

While celiac disease results in an exaggerated immune response, gluten triggers an allergic reaction in people allergic to wheat. Those affected are therefore no longer allowed to eat wheat and related grains, such as spelled.

3. Gluten sensitivity

The symptoms of gluten sensitivity are similar to those of celiac disease or wheat allergy - typical symptoms include unpleasant pressure in the upper abdomen. However, there is neither an excessive immune response nor an allergic reaction. The intestinal mucosa usually does not change either. Experts therefore often speak of non-celiac gluten sensitivity.

The symptoms of gluten intolerance are often very non-specific, which makes diagnosis difficult. Many gluten-sensitive people suffer from stomach pain or general abdominal discomfort after eating foods containing gluten. Digestive problems, such as constipation, diarrhea or flatulence, are also common.

Here is an overview of other possible gluten sensitivity symptoms:

• Headache
• fatigue
• Muscle or joint pain
• Numbness in the arms or legs
• confusion
• unpleasant pressure in the upper abdomen

Why there seem to be so many gluten-sensitive people has not yet been fully scientifically researched. However, there are many indications that certain molecules are formed during the digestion of gluten in those affected, which find their way into the bloodstream via the intestinal mucosa. This leads to the aforementioned negative consequences for health and well-being.

The fact that eating foods containing gluten causes confusion in some people is probably due to the exorphins that are produced in the intestines during digestion and enter the blood. These are morphine-like substances that can cloud the senses, especially in sensitive people.

The protein adenosine triphosphate amylase , or ATI for short, is also suspected. This protein is specifically bred into many types of grain, including wheat, in order to increase resistance to pests and diseases. ATI is also said to increase yield, which explains why it is so widely used. ATI is generally not found in old grain varieties such as emmer or einkorn - and these varieties are often easily tolerated or at least significantly better tolerated by people with gluten intolerance .

Due to the non-specific symptoms , diagnosing gluten intolerance is not that easy. The symptoms are similar to those of many other diseases and can also indicate, for example, soy intolerance , casein intolerance or a rye allergy .

The diagnosis is so difficult that the existence of gluten intolerance has been questioned again and again since the 1980s. It was only described as an independent clinical picture for the first time in 2012 in the British Medical Journal (BMJ). At that time, some researchers demonstrated that even patients who do not suffer from celiac disease can still react negatively to gluten.

It is not known how widespread gluten intolerance is - but estimates put it at around six percent of the world's population.

If you suspect that you may have gluten intolerance , it is best to first speak to your doctor. The family doctor can be the first point of contact and, if necessary, refer you to a specialist practice, for example an allergology practice.

Unlike celiac disease , blood tests are not informative if you have intolerance , but are still useful to rule out other diseases. If the blood work is normal, you can go on an elimination diet. You consistently avoid foods containing gluten for several weeks or even months and observe your body's reaction.

Tip : Keep a food diary during the elimination diet and afterwards to make the connections between your eating habits and any symptoms visible!

If you achieve relief from your symptoms through a gluten-free diet, you are likely to have gluten intolerance. In individual cases, an intestinal biopsy can also be useful in order to detect changes in the intestinal mucosa and to safely rule out celiac disease.

Important : A blood test should always be carried out before starting an exclusion diet, as the diet can distort the blood values. Celiac disease in children in particular must be ruled out by a doctor before a gluten-free diet can be tried.

If it is clear that you suffer from gluten intolerance and not casein intolerance, soy intolerance or a rye allergy, you should make your menu gluten-free or at least low-gluten in the future. Many plant-based foods do not naturally contain gluten, especially fruits and vegetables.

Vegan products are also often free of gluten. Even without strict dietary rules, a low-gluten or gluten-free diet is quite possible.

Note: Every body reacts individually. So you have to test which foods you can tolerate in small quantities and what you should avoid completely.

Gluten is found not only in wheat, but also in barley, rye, bulgur, spelled and seitan. Although oats do not contain gluten, they are often processed in the same production facilities as grains containing gluten. This could contaminate the products, which is why you should avoid oats if you have severe gluten intolerance - at least on a trial basis

If you would like to make your menu as gluten-free as possible, we recommend that you eliminate or significantly reduce the following foods:

• Bread/baked goods
• Cereals/muesli
• Cookies
• pancakes
• Bread baking mixes
• Crackers and croutons
• Noodles

Caution is also advised with beer and malt drinks, soy sauce and generally with ready-made sauces and stocks. In principle, however, there are now gluten-free substitute products and vegan alternatives for many things that are labeled accordingly.

We recommend that you always study the list of ingredients carefully. Gluten can also be contained in products that you wouldn't even suspect, such as potato chips or French fries. The same applies to industrially processed cold cuts, for which there are also many delicious vegan alternatives . It's best to always keep in mind that gluten is also used as an excipient and is then declared, for example, as "wheat starch" or "wheat flour".

When faced with gluten intolerance, many people ask themselves: What can I eat? We recommend vegan products that are also gluten-free. It is always a plus for your health if you integrate lots of plant-based foods into your diet.

For a little inspiration, here is a list of gluten-free foods:

• Legumes (lentils, peas, beans, etc.)
• Corn and corn products (corn starch, polenta, corn flakes, etc.)
• natural dairy products
• potatoes and potato flour
• nuts
• Honey
• unflavored fats
• Millet, buckwheat, amaranth and quinoa
• Rice and rice products (rice flakes, rice starch, etc.)

If you like baking cakes or bread, there are also delicious alternatives you can try - for example carob gum, guar gum or chestnut flour.

You see : Despite gluten sensitivity, you can still enjoy eating. Just be brave and experiment a little with new ingredients and recipes - of course you can also find great inspiration here at Greenforce.