PDF Gluten Free Diet Plan: 50 Easy Recipes For More Energy and Celiac Disease Recovery

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Some experts believe the use of glyphosate is the greatest causal factor in the epidemic of celiac disease and gluten sensitivity. In the US, wheat is typically sprayed with Roundup right before harvest to desiccate it. Samsel, A leaky gut is present alongside every autoimmune disease that has been tested. All the science points to leaky gut and dysbiosis being a precipitating factor to developing autoimmune disease, celiac disease included.

Zonulin, a protein excreted by the enterocytes cells forming the small intestine barrier, stimulates the opening of the tight junctions in the intestinal barrier. Those with celiac disease, type 1 diabetes, multiple sclerosis, and other autoimmune conditions test with high levels of zonulin. Zonulin release is triggered by gluten. Ballantyne, Intestinal permeability and gut microbiome dysfunction not only show an immune system that is malfunctioning but also open the door to immune upregulation and autoimmune disease as foreign proteins pass from the gut into the bloodstream and right into the arms of the immune cells surrounding the gut.

Ballantyne, a For celiac disease, when the genetic predisposition and the trigger are both present, and a compromised gut allows opportunity, the disease can develop. There are over known symptoms of celiac disease. Symptoms can differ in children and adults. To make it even more confusing and difficult to diagnose, some sufferers are asymptomatic while suffering the intestinal damage.

The most common symptoms for children are: Celiac Disease Foundation, a. Those with celiac disease must adhere to a strict gluten-free diet for life. This means avoiding all gluten-containing grains and possibly oats. Gluten in health and beauty products must be avoided as well. If it goes on your body, it goes in your body. Following a gluten-free diet is very difficult because naturally gluten-free foods are frequently contaminated with gluten. Items like rice, millet, and soy are often contaminated. In one instance, soy flour naturally gluten-free tested at 3, ppm.

Many experts call for a grain free diet as best for celiacs. Mercola, Is the gluten level of 20 ppm in the US low enough? At least for some, the answer is no.


If gluten causes autoimmune damage to the body, the best diet is one that contains zero gluten. In Australia and New Zealand, the government moved to a mandate of 3ppm to be able to label an item gluten free.

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When this happened, celiacs there reported greatly improved health. The best diet for someone with celiac disease is a whole foods diet with as little processed food as possible and avoiding grains altogether. This concept is called gluten cross-reactivity. The foods that have tested as possibly cross-reactive are dairy including protein isolates, milk chocolate not cocoa, instant coffee, oats, millet, rice, corn, and yeast brewers and bakers. Laird, Because celiac disease means that a leaky gut is present, it is likely that other food sensitivities are present as well.

To completely heal the gut, all offending foods need to be eliminated with the goal of returning some of them to the diet later not gluten of course. The damage done in celiac disease goes beyond the intestinal tract.

The Gluten-Free Edge

The repercussions of celiac disease, especially when it goes undiagnosed and unchecked, are serious and can be life-threatening. Celiacs have an increased risk of gastrointestinal, skin, and thyroid cancers. Having celiac disease also makes it ten times more likely to develop other autoimmune disorders, particularly Type 1 Diabetes and thyroid disease. Celiac Disease Foundation, b There may even be a link between celiac disease and schizophrenia.

There are anecdotal cases of schizophrenics being cured with a gluten-free diet. Deans, Does a strict gluten-free diet heal the intestinal villi and restore complete and normal gut function? Unfortunately, not always. Factors at play include the extent of the damage prior to diagnosis, gluten contamination, cross-reactivity, genetics, age, and overall diet and lifestyle.

There is evidence that American celiacs recover more slowly and less completely, due to the overall low quality of the American diet and the amount of gluten cross-contamination. Anderson, a 1. This means that despite a strict diet, their villi do not heal. Anderson, b At the end of the day, celiac disease has the power to shorten lifespan via the repercussions of malabsorption and leaky gut.

I will now turn my attention to nutrients and supplements that can be used to help heal and correct deficiencies. It is very important for celiac sufferers to get comprehensive testing done to uncover their particular needs in light of the damage to their body. Vitamin D levels are depressed in celiac disease due to absorption problems. Maintaining healthy Vitamin D levels is necessary for proper immune system function in addition to a long list of other body functions. The high risk of osteoporosis in celiacs is due to low D levels. Our bodies can make Vitamin D when we are exposed to sunlight.

This is rarely enough to keep levels optimal and for a celiac with absorption problems in almost certainly not sufficient. Vitamin D can be obtained from foods such as cod liver oil, fatty fish, beef liver, oysters, eggs, and mushrooms. Day three of my meal plan provides Hyman recommends 2,, iu to maintain healthy levels and 5,, iu to replenish a deficiency.

Hyman, a. At that level, an individual is 4 times as likely to suffer from autoimmune problems or cancer than someone with optimal levels. Wahls, Dr. Hyman, The biologically active form of the Vitamin is D3 and that is the only form that should be taken. Vitamin D is a fat-soluble vitamin and should be taken with fatty food or as a suspension in fat. The client should have D tested to see if more supplementation is needed and try to get some sun daily. Celiacs, due to malabsorption problems, are more likely to be deficient.

Vitamin B12 is crucial for many body systems including gastrointestinal, nervous, detoxification, and cardiovascular.


Vitamin B12 improves digestive function. Healthy nerve function relies on Vitamin B12 to maintain properly functioning myelin sheaths on nerves. Vitamin B12 deficiency can cause anemia. Mood disorders like depression and anxiety, learning and memory problems, and attention difficulties like ADHD are all possible celiac symptoms and trace their roots, in part, back to Vitamin B12 deficiency. Axe, a. Other top food sources are beef and chicken liver, other fatty fish, turkey, and grass-fed beef.

The Toxic Truth About Gluten-Free Food and Celiac Disease

The National Institute for Health recommends 2. However, since we are dealing with celiac disease and chronic malabsorption, much more is well advised. Vitamin B12 is a water-soluble vitamin and the body easily flushes out what is not needed. The need for B12 is amplified for anyone with other factors that reduce absorption. Axe, a Some pharmaceuticals, notably Metformin for diabetes, reduce B12 absorption as well. Vegetarians, and most especially vegans, risk being deficient as well. Mercola, Supplementation is warranted for any celiacs showing symptoms of deficiency.

The methylated form is necessary for anyone with an MTHFR mutation and safe for everyone so use the methylated form. It is often given as a liquid, sublingual tablet, shot, or even IV for better absorption. To correct the deficiency, a common recommendation is 1, mcg daily. B vitamins work synergistically and need each other to work well. Thorne brand Basic B Complex is a good one. Fiber: A high fiber diet is key to digestive health.

The Gluten-Free Athlete | ACTIVE

Fiber bulks stool and helps it to move efficiently through the intestinal tract. Fiber is also critical for maintaining a healthy microbiome which is vital to overall health. When gluten-containing grains are removed from the diet, they are often replaced with processed gluten-free products. That is a mistake. Removing gluten-containing grains and perhaps all grains should mean a diet even more full of fruits and vegetables. How much fiber counts as a high fiber diet? Recommendations range from 40 grams Bauman, to 50 grams Hyman, b daily. Day three of my diet plan contains Best sources on that day are avocado, broccoli, apple, butternut squash, salad greens, plantain, kiwi, and grapefruit.

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  5. Adding 2 Tb of ground flax seeds daily increases fiber and can help ease elimination issues. Zinc is also vital for maintaining the integrity of the intestinal wall. Even 8 weeks of zinc supplementation can show huge gains in intestinal integrity. Gluten Free Society, The RDA is 15 mg for men and 12 mg for women.

    Therapeutic doses for healing leaky gut are mg per day, not to exceed mg daily. Above mg daily, zinc depresses immune function. It is helpful to balance zinc with copper, taking 1mg for every 15 mg of zinc supplementation. Best dietary sources of zinc are oysters, pumpkin seeds, ginger root, pecans, brazil nuts. Zinc is less bioavailable in plant foods; therefore, animal sources are more useful here. Bauman, L-glutamine: L-glutamine also known as glutamine is an amino acid present in many protein-rich foods.

    It is the most abundant amino acid found in the body and is involved in more metabolic processes than any other. L-glutamine is also the best compound known for improving leaky gut syndrome, which is present in untreated celiac disease. Because of its rapid uptake by our immune system, those with leaky gut and an up-regulated immune system, need larger amounts of L-glutamine.

    L-glutamine levels in foods are not labeled or easy to track. The L-glutamine in animal sources is higher and more bioavailable. Making bone broth, a traditionally prepared, long-simmered stock from bones, is a great way to boost L-glutamine levels naturally. About 1 percent of the North American population is estimated to have celiac disease. Celiac disease is currently described as damage to and mal absorption of nutrients in the small intestine.

    Managing Celiac Disease Through Diet

    Gluten may inflict damage on other areas of the body as well. Whether you are an elite or a recreational athlete, your diet typically relies on adequate carbohydrate intake. The majority of this energy is derived from the gluten containing grains. When these foods are eliminated from the diet, there is a chance that an athlete may not be able to refuel correctly, or they may become deficient in important nutrients such as B-vitamins, forms of iron and fiber.

    Carbohydrates before, during and after training or competition are essential in maintaining energy levels, regulated blood sugar, prevention of fatigue, and quick recovery after an event.

    In fact, some athletes believe that following a gluten-free diet has performance enhancing advantages. The reason is that athletes choose high glycemic, refined or processed carbohydrates as a quick recovery food, most of these choices contain gluten. When these foods are eliminated from the diet the benefits outweigh the risks, elevated performance results from a diet that is low glycemic index, high fiber, and adequate in lean protein.

    The rationale behind why many athletes follow gluten-free diets is basically to ease unappealing digestive symptoms during competition. Improved digestion leads to improved absorption of nutrients, which can then translate into improved performance. Based on anecdotal evidence, it appears that there is potential for improved performance in athletes who eat a gluten-free diet even if they are not diagnosed with an allergy or celiac disease.

    Carbohydrates are an important source of energy, especially during exercise. Breads, pasta, cereal, rice, and fruit are the common food products that an athlete is likely to choose. Unfortunately, those diagnosed with celiac disease are unable to eat the wheat based items. Typical healthy carbohydrate substitutions within a gluten-free diet include all varieties of rice, organic corn, flaxseeds, quinoa, tapioca, potato, amaranth, tofu, nuts, and beans.

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