How to Go Gluten-Free Without Going Crazy

If you’ve recently been diagnosed with Celiac disease or gluten sensitivity, navigating a gluten free diet can feel overwhelming. You’re not alone in feeling this way – it takes effort and commitment to adjust to a new diet properly. But don’t be afraid! Going gluten-free is totally doable, and it doesn’t have to mean struggling with unfamiliar ingredients or giving up the foods you love.

In this blog post, our goal is to share our expertise on the gluten-free diet plan and provide you with practical tips to help you follow it without feeling overwhelmed. So, whether you’re just starting out or already on your way, let’s explore practical tips to maintain the nutritional balance of your meals while enjoying delicious food that won’t compromise your well-being!

Symptoms of coeliac disease can vary from person to person and can be diverse, including diarrhea, constipation, anemia, and unexplained changes in weight.

What is the difference between coeliac disease and non-coeliac gluten sensitivity?

Coeliac disease is an autoimmune disorder in which the consumption of gluten causes damage to the villi, which are finger-like projections in the small intestine. Non-coeliac gluten sensitivity refers to a condition where individuals experience discomfort or adverse symptoms when consuming large amounts of gluten in their diet, without causing any damage to the villi. For individuals with non-coeliac gluten sensitivity, small amounts of gluten in the diet are typically well-tolerated, without causing significant discomfort or adverse symptoms. Coeliac disease can be diagnosed through specific tests; however testing methods for gluten sensitivity, specifically non-coeliac gluten sensitivity, are not as well-established as those for coeliac disease.

What is a Gluten Free Diet?

A gluten-free diet is a dietary pattern that excludes all sources of gluten, including wheat, barley, rye, triticale and debatably oats. The purpose of the diet is to avoid the potentially harmful effects of consuming gluten in those with Celiac disease or non-Celiac gluten sensitivity.

Diagnosis:

Typically, a blood test is conducted to measure coeliac antibodies, which are elevated in individuals whose bodies react to gluten. It is important to have gluten in the diet at the time of testing to ensure accurate results for this testIf the antibody tests yield positive results, it is typically followed by a small bowel biopsy, which is conducted to confirm the diagnosis. Sometimes genetic testing is also done. More than 99% of individuals with coeliac disease possess the coeliac genes HLA-DQ2 and HLA-DQ8. Therefore, the absence of these genes effectively eliminates the possibility of coeliac disease.

Treatment:

The sole treatment for coeliac disease is adhering to a strict gluten-free diet.

Tips:

1- Know What You Can and Cannot Eat: The most important step for gluten-intolerant people is to become familiar with what items you can and cannot eat. Gluten is found in many processed foods, so it’s essential to read labels carefully when grocery shopping or eating out. A great way to get started is by checking the ingredient list of any food item you purchase. Be sure to avoid anything containing wheat, barley, rye, or oats (unless they are labeled “gluten-free”).

2 – Focus on Eating Whole Foods: Incorporating whole foods into a gluten-free diet is highly beneficial. Whole foods such as fruits, vegetables, legumes, nuts, and seeds are naturally gluten-free and provide a rich source of essential vitamins and minerals. Moreover, these foods are packed with fiber, which promotes satiety and aids in digestion.

3- Find Alternatives: Although it may seem difficult to part ways with your beloved baked goods and pastas, there are numerous alternatives available that can replace gluten-filled counterparts without compromising taste. When shopping at the grocery store, keep an eye out for products labelled as “gluten-free,” such as rice flour and quinoa pasta. If you enjoy baking, you can even create your own gluten-free versions using simple ingredients like almond flour or coconut flour!

4- Connect With Others: Maintaining a healthy diet with a food intolerance can sometimes feel isolating, so remember to connect with others who share the same experience. Find online support groups, attend local meetups, and talk to your doctor or nutritionist for further advice. Connecting with others who understand what you’re going through can offer comfort and make the transition easier..

Going gluten-free doesn’t have to be daunting; it simply requires some extra effort and education. By following these tips, you can make informed decisions that will help you maintain a balanced diet while minimizing potential health risks associated with gluten consumption. Give some of these suggestions a try and discover which ones work best for you! You might be pleasantly surprised to find that adopting a gluten-free lifestyle is easier than you anticipated. Best of luck on your journey!

If you have been diagnosed with coeliac disease or suspect you may have non-coeliac gluten sensitivity, we encourage you to reach out to us. At Beyond Nutrition, we offer special packages that include comprehensive testing for coeliac disease, along with personalized 1:1 appointments with our clinical dietitian. We’ll guide you on following a gluten-free diet, including label reading and preventing cross-contamination and will provide educational resources, meal ideas, and recipes to empower you for lifelong disease management and the best quality of life possible.

As specialists in food allergies and sensitivities, we are dedicated to supporting you and helping you thrive.

 

 

Living with IBS: Tips for Managing Symptoms

Living with irritable bowel syndrome (IBS) can be incredibly difficult and stressful. Symptoms of IBS, like abdominal pain, bloating, and changes in bowel habits may affect both your physical and mental health. Furthermore, IBS can significantly reduce the quality of life when not appropriately managed. It is for this reason that seeking IBS treatment is necessary.

If you have been recently diagnosed with IBS or have been dealing with it for some time, this blog post will help explain ways to effectively manage symptoms so that you can live a more comfortable life. With the proper knowledge, understanding, and change in lifestyle, living with IBS doesn’t have to feel so overwhelming.

1-  Consider making dietary changes: A well-balanced diet is essential for managing IBS symptoms. Eating foods that are low in fat and high in fiber has been found to be beneficial. A good place to start is by removing gastric triggers such as high-fat, greasy foods, spicy foods, carbonated beverages, and caffeine. In some cases, the low-FODMAP diet is used to identify dietary triggers for IBS. FODMAPs are fermentable carbohydrates, such as onion, garlic, and fructan sugars found in wheat products. However, it is recommended that you seek guidance from a dietitian when following the low-FODMAP diet.

2- Try relaxation techniques: Stress can worsen IBS symptoms due to the gut-brain connection. The gut has its own nervous system, known as the enteric nervous system, which can react to external stimuli such as emotional stress, worsening symptoms such as abdominal pain, bloating, and diarrhea. Deep breathing exercises, yoga, meditation, and massage are all effective ways to reduce stress and relax the body. Gut-directed hypnotherapy is an evidence-based management strategy for IBS. This technique changes the way your gut and brain communicate with each other, improving IBS outcomes.

3- Exercise regularly: Regular physical activity can help reduce overall IBS symptoms. Gentle exercises such as yoga work on the mind to reduce stress and on the body to improve the movement of muscles around the intestine. It’s important to note that not all types of exercise may be beneficial for people with IBS. High-intensity workouts or activities that involve a lot of jarring or bouncing movements may actually worsen symptoms for some individuals. It’s best to start with low-impact exercises and gradually increase intensity as tolerated.

4- Get plenty of sleep: Quality sleep is essential for good health, and ensuring you get enough restful sleep is particularly important for gut health. Poor sleep can cause an increase in pain signals between the gut and the brain, exacerbating IBS symptoms. Aim for at least seven to eight hours of sleep per night on average, but feel free to adjust this depending on how you feel on a given day. If needed, try using relaxation techniques before bed, such as deep breathing or meditation, or speak with your doctor about potential treatments if insomnia is a problem.

Living with IBS can be difficult, but it doesn’t have to be unmanageable. By making some dietary changes, incorporating relaxation techniques, exercising regularly, and getting enough sleep, you can help reduce your symptoms and improve your quality of life. Working with your healthcare provider on developing an individualized plan will ensure that you are able to manage your condition in the best way possible. With the right knowledge and support, it is possible to live a good quality life despite having IBS.

At Beyond Nutrition, our experienced dietitians and nutritionists specialize in creating customized, evidence-based IBS treatment plans for managing IBS symptoms. We take a personalized approach to identify your specific triggers and develop a plan tailored to your needs and health goals.

If you’re ready to take the first step towards living a more comfortable life with IBS, contact us today to schedule a consultation. Let us help you make positive lifestyle changes and regain control over your health.

What are the  most popular 5 weight loss diets?

Are you looking to begin a weight loss diet that will deliver tangible results and help to improve your health and overall well-being? It’s no secret that the key to sustainable, long-term success when it comes to losing weight is having a  well-designed plan. With so many different weight loss  diets out there, however, it can be hard to choose one that works for you. In this article, we take an in-depth look at the top 5  most popular weight loss diets  – what they offer, why they work, and how effective they are in helping people reach their goals. Read on to find out which program might be right for you!

1-  Keto Diet:

The ketogenic diet, or “keto” for short, is a high-fat, low-carbohydrate diet. The goal of the keto diet is to put your body in a state of ketosis, where it starts to break down stored fat into molecules called ketones for energy instead of glucose from carbohydrates. This is achieved by drastically reducing carbohydrate intake and increasing fat intake, while also moderating protein intake.

The ketogenic diet has gained popularity in recent years due to its effectiveness in weight loss and improving certain health conditions such as type 2 diabetes. However, it can be challenging to follow and may have some potential side effects such as constipation, fatigue, and nutrient deficiencies. It is important to ensure that you are getting all the necessary nutrients through a well-planned diet or supplements.

2- Intermittent Fasting:

Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. There are several different methods of intermittent fasting, including the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, and a 24-hour fast,  that involves abstaining from food for a full day, typically from dinner to dinner or lunch to lunch. This method of fasting is also known as “Eat-Stop-Eat” and is usually done once or twice a week.

Intermittent fasting has gained popularity due to its potential health benefits, including weight loss, improved blood sugar control, lowered insulin levels, and reduced inflammation. Some studies suggest that intermittent fasting may also promote cellular repair and improve brain function. However, fasting may not be suitable for everyone and should be approached with caution by those with certain medical conditions or a history of disordered eating.

3- A plant-based diet:

A plant-based diet emphasizes on the consumption of whole, minimally processed plant foods while limiting or eliminating animal products. Plant-based foods are rich in fiber, vitamins, minerals, and antioxidants, and are often lower in saturated fat than animal-based foods. The diet typically includes fruits, vegetables, legumes, nuts, and seeds as primary sources of nutrients and protein. However, it is important to ensure adequate intake of certain nutrients like protein, iron, and vitamin B12 which can be found in plant-based sources or supplements.

Plant-based diets can be tailored to meet individual needs and preferences, whether it be a fully vegan or vegetarian diet or simply incorporating more plant-based meals into an omnivorous diet.

4- The Mediterranean Diet:

The Mediterranean Diet is a dietary pattern based on the traditional foods and cooking styles rooted in traditional Mediterranean cuisine. This dietary pattern emphasizes on plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with fish and seafood, moderate consumption of dairy products, and limited intake of red meat, sugar, and saturated fats.

The Mediterranean Diet has been associated with numerous health benefits, including a reduced risk of heart disease, stroke, and certain types of cancer, and for a long time has been considered as one of the most balanced diets for long-term health benefits and weight loss.

5- Paleo Diet:

The paleo diet is based on the idea that our hunter-gatherer ancestors ate a healthier, more natural diet than modern humans. It eliminates processed foods and typically includes lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, legumes, dairy, and refined sugars.

This diet is effective for improved digestion, weight loss and improved overall health.

These are just a few of the many different weight loss  diets out there. Ultimately, the best  diet for you is one that  suites your lifestyle and helps you reach your goals safely and healthily. At Beyond Nutrition, we specialize in helping our patients and clients  to find the right weight loss program for their needs. We understand that everyone is different and that one size does not fit all when it comes to health and wellness. Contact us today to learn more about how we can help you reach your goals!