Digestive discomfort and food-related sensitivities can make it challenging to feel your best, especially when certain ingredients trigger unwanted symptoms. Finding the right balance of nutrition and lifestyle habits is key to maintaining comfort and overall well-being. As awareness continues to grow, many individuals are seeking gluten intolerance support to help manage symptoms, support digestion, and improve quality of life. In this article, we'll explore practical strategies to help you feel more balanced and in control. 

What is Gluten?

Gluten is the combination of two proteins, gliadin and glutenin, which exist in varying amounts in the endosperm (the inside) of most grass-related grains, such as wheat and rye. These proteins give dough its elasticity, allow leavening, and keep baked goods chewy and cohesive.

What Is Gluten Intolerance?

Gluten intolerance varies in severity, from mild to a severe intolerance, called Celiac’s disease. Symptoms include diarrhea, bloating, cramping, abdominal pain and vomiting 1-3 hours after consumption of gluten-containing foods. 

Gluten is considered a complex protein, meaning it contains two or more chains of individual proteins. It is a large molecule, one of the reasons that it is difficult for our digestive systems to handle. When gluten molecules reach the small intestine, they can actually cause small holes in the mucosal lining, creating something called Leaky gut syndrome. Normally, the lining of your gut selectively filters through the contents of the intestine, absorbing the nutrients we need and allows everything else to pass through to be eliminated as waste. When the gut lining is compromised, foreign particles are able to pass through and into the bloodstream. This causes the immune system to get involved, as it sets out to attack these foreign materials. The intestinal damage causes malnutrition and deficient absorption of nutrients and fat. 

Symptoms such as rash, anemia, weight loss, steatorrhea (smelly and shiny stool), bone pain and osteoporosis, frequent colds, mood swings, and a host of others are all due to a lack of nutrients.

What Foods Contain Gluten?

Gluten is also an additive and acts as a stabilizing agent in products where it is unexpected, such as ice cream and ketchup. It is these products that can make gluten-free diets so challenging for those who suffer from intolerances. Gluten-containing foods are as follows: 

  • Barley, oats, rye, wheat, spelt, and gamut
  • Hydrolyzed & Texturized vegetable proteins
  • Hydrolyzed plant protein malt
  • Modified food starch
  • Some soy sauces
  • Grain vinegars, white vinegar, and bouillon cubes
  • Binders, fillers & some natural flavours
  • Hot dogs and luncheon meat
  • Beer
  • Gravies, mustard, ketchup, and bottled salad dressing
  • Non-dairy creamer 
  • Processed foods, chocolate
  • Curry powder and seasonings

Be cautious with oats. Although there are now many brands that certify their oats as gluten-free, many other companies transport, prepare and package their oats alongside many gluten-containing grains. Cross-contamination is very common.

What Are Symptoms of Gluten Intolerance?

Gluten intolerance symptoms can occur in infancy, but depending on the severity, sometimes they do not present until adulthood. This is a genetically inherited disorder – infants can have a failure to thrive as a symptom. When gluten intolerance presents in adulthood, it is often triggered by some kind of stressor (emotional, mental or physical). Symptoms will stop once the gut lining is healed through the removal of gluten-containing foods from the diet. There are some people who can reintroduce small amounts of gluten into their bodies without adverse side effects, but many remain on a gluten-free diet for their entire lives.

Gluten Intolerance Support Tips

Individuals with gluten intolerance are advised to eat a healthy diet, including fruits and vegetables, lean protein such as fish and poultry, healthy fats and gluten free grains, including rice, corn, millet, quinoa, potato and soy. The following list of supplements can be used for preventing and repairing damage from gluten intolerance.