When you have celiac disease, you are at risk for several nutrient deficiencies as you are healing your gut from gluten damage (which can take upwards of 1-2 years). Here are 10 supplements for celiac disease.
Month: February 2019
This Prebiotic Apple Ginger Chia Seed Pudding makes for the perfect gut nourishing breakfast. It’s flavorful and easy to make. Not to mention this Prebiotic Apple Ginger Chia Seed Pudding recipe is perfect for meal-prep (click here for more gluten-free meal-prep friendly recipes).
Because it’s a meal-prep friendly recipe, you can prep a batch and not even have to think about how you’re going to nourish your gut because meal-prep has your back! In fact, meal-prep is a great way to help you achieve your goals, but that’s for another day…
About this Prebiotic Apple Ginger Chia Seed Pudding
I mentioned that this prebiotic recipe is gut nourishing, let me explain.
Your body has what we call a microbiome. Your microbiome is an entire world of microorganisms in your body that when balanced, work for you. For instance, your microbiome has what we call probiotics, good bacteria, that provide your body with tons of benefits, one of which is immune system support as they act as your first line of defense against pathogens (bad bacteria that makes us sick).
Prebiotics (not to be confused with probiotics (your good bacteria)), act as food for your probiotics. They nourish the good guys in your gut and help them stay balanced and working for you.
This recipe features a ton of prebiotic gut nourishing ingredients. Specifically, the chia seeds, apple, and ginger are all prebiotic powerhouses and are all found in this recipe. It’s important that you use raw ginger root in order to get its maximum prebiotic activity.
But prebiotic activity aside, this Prebiotic Apple Ginger Seed Pudding, is not only gut nourishing, but it’s delicious. Definitely worth a try even if you aren’t concerned about your microbiome.
I am on a prebiotic kick, in fact, I’ll let you in on a little secret, I was inspired by the mini eBook that I wrote on “How to Hack Your Microbiome”. If you want a copy (and if you want to receive monthly supportive newsletters from me) be sure to sign up for my newsletter!
Please note, chia seeds are PACKED full of fiber. While fiber is great for you, if you aren’t used to fiber dense meals, make sure you start slow when eating chia seeds. And remember, when you increase your fiber intake make sure you increase your water intake to prevent constipation!
Prebiotic Apple Ginger Chia Seed Pudding
- 1/3 cup chia seeds
- 1 cup coconut milk (if full-fat, water it down to your liking)
- 1 tbsp ginger root very finely shredded
- 1 apple shredded
- 1-2 tsp ground cinnamon
- 1 tbsp maple syrup (optional)
- Combine all ingredients to a container (I like to use jars because they are easy to shake) and mix well
- Place a lid on your jar and let the mixture sit in the fridge for at least 2-hours to thicken (it’s even better if you can wait 24 hours)
- Serve and Enjoy!
Comment below your favorite flavor chia seed pudding!
Like this post if you’re all about microbiome and immune system support!
These prebiotic carrot cake energy bites are the perfect, delicious, gut nourishing treat for your tastebuds and your microbiome. This, in turn, can help boost your immune system (learn about other ways to boost your immune system when you have Celiac Disease here!) Prebiotics Prebiotics …
When you have celiac disease, you have an autoimmune disease. This means your immune system isn’t operating appropriately. In the case of celiac disease, your immune system is being overactive and attacking things that don’t really pose a threat, thus causing damage. This overactivity, in …
Is Distilled Alcohol Safe for a Gluten-Free Lifestyle
Many gluten-free people wonder if Distilled Alcohol is safe for a gluten-free lifestyle. The answer? It’s complicated.
But in general, the answer is yes, distilled alcohol is generally safe for a gluten-free lifestyle with some exclusions.
I wrote this post because personally, I went through a wild ride of trying to decide if distilled alcohol was actually safe because I was still reacting! Keep reading to find out why…
What is Distilled Alcohol?
As so eloquently put by the Encyclopedia of Britannica
“Distilled spirit, also called distilled liquor, [is an] alcoholic beverage (such as brandy, whisky, rum, or arrack) that is obtained by distillation from wine or other fermented fruit or plant juice or from a starchy material (such as various grains) that has first been brewed.”
Because distilled alcohols are removed from the fermentation components, they are gluten-free.
Essentially, because proteins usually don’t make it through distillation, people living gluten-free don’t need to worry about them, unless of course, they bother you anyways and in that case, your body knows best!
Examples of Distilled Alcohol
How is Alcohol Distilled?
Distilling basically is the process of separating alcohol from other substances (like water).
Alcohols that are distilled start off as diluted versions of themselves and then through distillation become more concentrated.
Again, the Encyclopedia of Britannica breaks down the general summary of the process so eloquently as:
“The principle of alcoholic distillation is based upon the different boiling points of alcohol (78.5 °C, or 173.3 °F) and water (100 °C, or 212 °F). If a liquid containing ethyl alcohol is heated to a temperature above 78.5 °C but below 100 °C and the vapour coming off the liquid is condensed, the condensate will have a higher alcohol concentration, or strength.”– Encyclopedia Britannica
Meaning, alcohol is concentrated through the removal of other substances that aren’t alcohol found in the ferment.
This removal of substances relies on the different boiling points of the fermentation components (think water and alcohol).
Because the boiling point of alcohol is lower than water, you can bring alcohol to a boil and remove it through vaporization while leaving the water behind.
Here’s where things get tricky, depending on the type of distillation process used, the distillation process doesn’t 100% distillate.
When alcohol doesn’t 100% distillate, the original components of the ferment (what is being brewed and then distilled into alcohol) can still be found in the distilled alcohol.
This is why you can’t say that all distilled alcohols are gluten-free alcohols but often most are.
Types of Distillation
Like I mentioned before, there are many types of distillation processes available to use when distilling alcohol. Depending on the distillation process used, the alcohol may not be 100% distilled and thus, may have components of the original ferment (some of which may be gluten) in the alcohol.
Pot Still Distillation
Some argue that triple distillation in a pot still provides safe alcohol but even so there is still a chance of some remnants from the original ferment being present.
If this ferment has gluten grains, this means gluten can be left over. Thus, depending on how sensitive to gluten you are, you may still react.
Often single malt whisky and scotch are only distilled in pot stills and are often only distilled twice. Meaning depending on your sensitivity to gluten, you may react to these kinds of distilled alcohols too.
It is important to note, often when trialing these alcohols they are consumed with other additives. When trying to determine if these alcohols trigger you it’s first important to try them with safe add-in/mixes. This is to make sure you aren’t reacting to unsafe cocktail ingredients. Additionally, you should already be aware of how alcohol impacts you to make sure you don’t just have an intolerance to alcohol like me.
Rectification Still Distillation
“Rectification is the process of purifying alcohol by repeatedly or fractionally distilling it to remove water and undesirable compounds… Water vaporizes very easily, however, and, unless care is taken, the distillate of a fermentation mixture will contain unacceptably large quantities of water. The fermentation mixture furthermore contains small quantities of complex constituents that can contribute to the flavour of the product even if they are present only in parts per million. It is important to retain those components that make a positive contribution to the product and to remove those that are unwanted, primarily some organic aldehydes, acids, esters, and higher alcohols. The ones that remain in the product are called congeners, and the congener level is controlled by the particular rectification system and by the system’s method of operation.”– Encyclopedia Britannica
Basically, just like in pot still distillation, Distilling using a rectification still doesn’t remove all fermentation components. This means alcohols processed this way might trigger someone sensitive to gluten.
Continuous Still Distillation
Through the use of a variety of techniques, this process allows for a pure alcohol to be produced. This happens because the alcohol evaporates up through many (we’re talking way more than 3) pot still like plates/columns. These pot still like plates help purify the alcohol.
Arguably a lot more reliable at distilling alcohols, continuous stills should remove all gluten and triggering particles from grain alcohols. This type of distillation is the industry standard which is why most people say distilled alcohols are safe and that gluten doesn’t make it through the distillation process.
Why Distilled Alcohols Aren't All Safe
Because of the different distillation processes equating to different levels of contamination, just because alcohol is distilled doesn’t mean it’s safe. It depends on how it was distilled and how your body reacts.
So just because whiskey, an alcohol derived from wheat, is distilled, doesn’t mean it is automatically safe. You should check in with the manufacturer to see what their distillation process is. Alternatively, if you’re adventurous, though not recommended, you might just go for it and see how you feel.
Additionally, distilled alcohols aren’t all safe because of other additives. Some distilled alcohols add back in the mash after distillation to add a distinct taste.
Mash is a mixture of ingredients used to start and flavor the alcohol in fermentation. When it comes to gluten grain-based alcohols, this mash has gluten in it. Meaning, when you add it back in, it will reintroduce gluten after distillation.
Some Distilled Alcohols that aren’t safe: (not an all inclusive list)
- Bacardi Rum Silver (noted to add mash back in)
- Jefferson’s Very Small Batch
Distilled Alcohols that might cause a reaction depending on sensitivity: (not an all inclusive list)
- Single Malt Scotch (typically pot distilled only twice)
- Single Malt Whisky ((typically pot distilled only twice)
Additionally, it’s important to be careful of flavored distilled alcohols. Often flavorings can have gluten (for example, sometimes malt or other derivatives are added).
Is distilled alcohol safe for a gluten-free lifestyle? Most science and celiac organizations say it’s celiac-safe. It just depends on how it was distilled, how your body reacts, and what ingredients were added back in after distillation.
But ultimately, in my book, your body has the final say. If you react poorly to alcohols distilled from gluten-containing products, then they obviously aren’t safe for you.
Want more help with gluten-free alcohol? Click here for my tips for ordering drinks at bars.
These Peanut Butter S’mores Fudge Bars are the perfect dessert for anyone. Seriously, whether you are vegan, gluten-free, avoiding nightshades, or even trying to follow a low- FODMAP diet, these Peanut Butter S’mores Fudge Bars will not disappoint. Low-FODMAP diet? Say what? As a dietetic …
Gluten-Free Lifestyle Support - Why it's important and ways to find it
Whether you have non-celiac gluten sensitivity or you have been diagnosed with celiac disease (or another condition that requires living gluten-free), support is instrumental in staying sane.
Why gluten-free Lifestyle support is important
A gluten-free lifestyle can be extremely isolating and restrictive.
In fact, studies show that sticking to a gluten-free diet (or living gluten-free) can feel more burdensome than lifestyle treatments for other common conditions. A gluten-free lifestyle can be so burdensome that researchers found that non-adherence can be a serious problem in those diagnosed with celiac disease.
Not following a gluten-free lifestyle when diagnosed with celiac disease can lead to a variety of very serious health complications.
These health complications include:
- chronic inflammation
- serious damage to the small intestine
- poor nutrient absorption
- increased risk of stomach cancer
- severe malnutrition
- not to mention other various digestive symptoms associated with celiac)
These health complications and the struggle many people living gluten-free face with staying gluten-free, are why support is so important.
Support can improve adherence rates of a gluten-free diet, overall feelings of burden, feelings of isolation, stress, etc. Support essentially can improve their overall quality of life. And we have research to support this. Studies show that when people are supported they are more likely to have higher quality of life scores.
Meaning, when you follow a gluten-free lifestyle, accessing and utilizing support is vital to improving your quality of life.
How to Find Support for your Gluten-Free Lifestyle
Support is important for maintaining a gluten-free lifestyle successfully and happily but where can you find it? From online spaces to in-person, there are a variety of ways for people following a gluten-free lifestyle to find support. I’m going to share some resources below:
Online GF Lifestyle support
There are a variety of places and ways to seek support for your gluten-free lifestyle online.
Joining a gluten-free email list (like the one I run) that delivers gluten-free lifestyle bits of wisdom weekly/monthly can help you stay motivated and on track. It’s a less involved form of support but can be helpful none the less.
Sign up for mine below:
This may or may not seem like a no-brainer but Pinterest can be a lifesaver when it comes to a gluten-free life. While not your conventional kind of support, gluten-free recipe boards, and Pinterest accounts can be so helpful for keeping you inspired with your gluten-free food and lifestyle.
I also have a bunch of group boards open for joining if you
want to be a part of a gluten-free sharing community. I have the following gluten-free group boards:
Since starting my Instagram I have found a community of wonderfully supportive gluten-free people coming from different backgrounds. Some of them have non-celiac gluten sensitivity, some have celiac disease, some don’t know what’s going on but know that they feel better living gluten-free. I have embraced them all and they have embraced me. As sappy as this sounds, the support I have found in the GF Instagram community honestly been invaluable.
I suggest facebook groups with a strong urge of caution. Facebook groups can be a great place of support but they can also be breeding grounds for fearmongering and misinformation.
Way the cost-benefit of facebook groups for yourself. And if you’re looking for one moderated by a celiac specialized health-professional, I highly recommend my Celiac Disease Support Group.
In-person gluten-free lifestyle support
While online gluten-free lifestyle support is important, nothing beats an in-person connection.
Finding people who are similar to you to meet-up with can be helpful not to mention makes socializing easier.
Some general things I’d recommend:
- Checking MeetUp out for gluten-free groups around your area. If you can’t find either near you, consider starting one.
- If you’re in college, check to see if your campus has any gluten-free support clubs. If you can’t find either near you, consider starting one.
- Check facebook to see if there are any local state or city groups. (If you’re in Ohio, I’m a part of the Columbus and Central Ohio ones.)
- Seek support in loved-ones. Educate them and tell them that you need them in your corner.
- Build a celiac-specialized health care team to make sure your living the best gluten-free life you can.
If you are looking for an advocate to add to your team, I’m offering celiac disease lifestyle coaching.
indirect forms of gluten-free lifestyle support
Support doesn’t have to be as direct as joining a group and making friends with people who are also gluten-free. It can also come in indirect forms, such as boundaries, self-support, and more.
Some forms of indirect support to consider:
- Setting boundaries (more on this later)
- Beefing up your self-support
- Creating or downloading allergy cards to give to restaurant staff
- Sporting gluten-free merchandise to promote your needs (this can be as obvious as a hoodie that says “gluten-free” or as subtle as a “#nogluten” sticker on your water bottle or laptop case)
More on boundaries
Setting boundaries and having your loved ones respect them can be powerful. It shows that there is a mutual understanding of your needs and that can be helpful and beneficial.
Some boundaries you might consider setting:
- Ask that people not pressure you to eat food of any kind
- Make it known that you probably will always bring your own food (just in case)
- Ask for back-up when in tough social situations that press your boundaries
Hopefully this discussion on the importance of support for a gluten-free lifestyle and where to find it was helpful. Whatever form of support you use, remember, the more obvious you make your needs are the more people will remember them.
Need help with building out your celiac disease support system? I focus 2 weeks of journal prompts to helping you do just that in the Celiac Disease Wellness Journal.