Tag: coeliac

If you’re newly diagnosed with celiac disease, read this.

If you’re newly diagnosed with celiac disease, read this.

Being newly diagnosed with celiac disease can be overwhelming. Read this post for words of encouragement and tips to mastering a gluten-free lifestyle.

Gluten-free Beauty Products

Gluten-free Beauty Products

Gluten-free Beauty Products: do you need them and how to find them. Do people with celiac need to use gluten-free beauty products? How do you even identify gluten in beauty products? We will be discussing this and more in this post. Do Celiacs Need to 

Celiac and Constipation (+ how to relieve it)

Celiac and Constipation (+ how to relieve it)

Celiac Disease and Constipation (and how to relieve it)

Celiac disease constipation is a celiac symptom that seems to fly under the radar. So many of us complain of being married to the toilet after gluten exposure. Yet others experience shall I say a temporary “break” in our relationship with the bathroom.

While it’s not as widely known as other digestive issues associated with celiac disease, constipation can be a symptom of celiac.

In this post I will answer the following questions:

  • Can celiac disease cause constipation?
  • What causes constipation?
  • How can you relieve constipation?

Can celiac disease cause constipation?

Per the Mayo Clinic, constipation is defined as having fewer than 3 bowel movements a week. Basically, if you poop less than 3 times a week, you’re constipated.

And celiac disease can cause constipation. In fact, constipation is one of the 300 known symptoms associated with celiac disease. Other symptoms of celiac include bloating, diarrhea, vomiting, nausea, sour stomach, and others.

Symptoms of Celiac Disease Constipation - Tayler Silfverduk, RD - celiac symptoms, coeliac symptoms, coeliac disease symptoms, do I have celiac, do you have celiac, how do I know if I have celiac, gut health, gut problems

What causes celiac disease constipation?​

There are a few things that could cause celiac disease constipation. It could be your diet, lifestyle, or potential exposure to gluten.

Can Eating Gluten-Free Cause Constipation?

While a gluten-free diet can be rich in fiber, it also be low in it. If your diet is low in fiber, well things can get… get backed up.

A gluten-free diet can be low in fiber because gluten-free alternatives aren’t as rich in fiber as their gluten-filled versions. Thus, if you’re struggling with constipation, you may want to look at your eating habits.

For example, are you eating a balance of fruits, vegetables, a whole grains? These foods provide essential sources of fiber that help keep you bowel movements regular.

Constipation and Routine Changes

Your overall lifestyle and routine changes could impact your pooping scheduled.

Not getting enough movement for example, can slow down your digestive tract. Movement is essential to GI health because it helps keep blood circulating to your digestive system. As a result, it helps keep your digestive system moving appropriately to prevent anything from backing up.

The same goes for water and fiber, these two essential nutrients are important to add bulk to and lubricate your poop. Thus, if you’re not getting enough fiber or water, you might find yourself constipated.

Also, any sudden change in your typical eating pattern can upset things. Are you on vacation? Did you just get back from a weekend on the beach? Have you been extra stressed lately? These things can impact your bowel movements too.

Can Gluten Cause Celiac Constipation?

Were you exposed to gluten recently? Gluten can cause constipation with celiac disease. Focus on eating normally and drinking enough water to help encourage things to go back to normal. (I’ll sometimes even drink coffee to help encourage things).

You might also consider building a Gluten-Exposure Recovery Kit that features things you can easily access when you’re glutened. You can find a list of items that I have in mine here if you need inspiration.

Relieving Celiac Constipation

There a few things you can try in order to find relief from celiac disease constipation. Things like:

  • Drink enough water: Water is very important when it comes to healthy poop. It helps keeps things…lubricated. The general recommendation for healthy adults is 8 cups a day.
  • Eat fiber rich foods: If you’re looking to improve celiac constipation via your diet, consider slowly adding in more fiber-rich food. Examples of fiber-rich gluten-free foods include: fruit, vegetables, nuts, seeds, beans, and whole gluten-free grains are all gluten-free fiber-rich options. Make sure you add these foods in slowly. Your body will need time to adjust to the increase in fiber. Also, remember that when you increase your fiber intake, you also need  to increase your water intake.
  • Consider supplements and laxatives: If you’re really struggling with keeping things moving, consider supplements and laxatives. If you choose to go this route, make sure to consult your doctor to make sure your selections are safe for you.
  • Relax: Stress can wreak havoc on your health and bowel movements. Whether you endured a stressful food situation, or you’re just generally stressed, relaxing can help encourage things to move along.
  • Heating pad/compress: A heating pad or compress held to your lower back might help relieve any discomfort you might have there from the back-up. A hot bath or standing in a hot shower could provide similar relief as well.
  • Stomach massage: to relax tension in the abdomen.
  • Get enough sleep and movement: Take a step back and look at your current sleep and movement habits. Are you getting 7-8 hours of sleep? Are you engaging in routine enjoyable activity? Might there be some things you can do to help cope with stressors? These things could help with constipation.

In Summary...

Hopefully, this post has provided you some insight on celiac disease constipation. Let me know your favorite form of relief when things get stuck in the comments below.

If you’re concerned about the symptoms you’re experiencing (including constipation), speak with your doctor (or dietitian) who specializes in GI disorders like celiac disease. This post, nor any post on my website (Tayler.Silfverduk.us) is meant to take the place of individualized medical care.

Work with a Celiac Dietitian

Food Sensitivities and Celiac Disease

Food Sensitivities and Celiac Disease

Food Sensitivities and Celiac Disease If you have celiac disease and you are struggling to find relief, it might be because you have unaddressed food sensitivities or intolerances (learn why following a gluten-free diet isn’t enough to support someone with celiac disease here). So if 

Ways to boost your Immune System when you have Celiac Disease

Ways to boost your Immune System when you have Celiac Disease

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 

Self-Care and Celiac Disease – Why It’s Important + 15 ways to Practice it​

Self-Care and Celiac Disease – Why It’s Important + 15 ways to Practice it​

Self-Care and Celiac Disease - Why It's Important + 15 ways to Practice it

Self-care and celiac disease go hand in hand. While self-care is important all of the time, it’s especially important with autoimmune disease like celiac.

Below we will talk about why self-care is important with celiac disease and how to practice it.

What is Celiac

Celiac disease is an autoimmune disease that impacts the digestive track. Basically, when you have celiac disease your body attacks itself when you eat food that contain gluten. This causes damage to the small intestine that can lead to malabsorption, nutrient deficiencies, stomach cancer, and more.

People who have celiac disease need to follow a strict gluten-free diet in order to prevent damage to the digestive tract.

There is also a condition called non-celiac gluten sensitivity. This means that someone does not have celiac disease but they are still sensitive to gluten. Often symptoms of celiac disease and non-celiac gluten sensitivity can look like each other which is why it’s important to rule out celiac disease with testing.

Either way, a gluten-free lifestyle is restrictive. Whether you are gluten-free because of celiac disease or because of non-celiac gluten sensitivity, self-care is important to maintaining a healthy gluten-free lifestyle.

Self-Care is Important When You Have Celiac Disease + 15 Way to Practice it -self-care and celiac disease - Tayler Silfverduk RDN - practicing self-care when you have celiac disease, #celiac #coeliac #celiaclife #coeliaclife #glutenfreeliving #glutenfreelifestyle #glutenfreelife #selfcare #selfcompassion #selflove #howtopracticeselfcare #rd2be #celiacdietitian #glutenfreedietitian #glutenfreenutrition

What is Self-Care

Self-care is the process of taking care of yourself. It’s not rocket science, it’s just simply making time for you.

Self-care is a positive approach to coping with events and life. This can apply to both physical and mental health and can include activities that help you cope and relieve symptoms of different medical conditions.

– Are Your Habits Helping You? – The Importance of Self-Care – Blogpost Written by Tayler Silfverduk

Whether it be work, friends, family, your home, etc. it’s hard to take care of these things when we are lacking in the self-care department. You can’t pour from a glass that’s empty.

Why Self-Care is Important When you have Celiac Disease

While self-care is important always, no matter what, it’s especially vital when you’re following a restrictive lifestyle, like the gluten-free lifestyle. It can help you cope with feelings of isolation. It can help you cope with feeling misunderstood, unsupported, frustrated, lonely, hangry, and sick.

Let’s be real, it sucks having a disease that impacts our entire life. 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.

It can get lonely, frustrating, and just downright exhausting. Constantly having to think 10x harder about going to lunch with friends or attending a holiday party is taxing.

This is why you have to make sure that you are taking care of you, first and foremost, so that you can advocate for yourself fearlessly and effortlessly.

Signs You're Neglecting Self-Care

As hard as self-care is, it is so important. If you aren’t taking care of your needs then it can be hard to do thrive with celiac disease. Signs you’re neglecting self-care include:

How to Practice Self-Care With Celiac Disease

First of all, let me say, I get it. Self-care is hard. It’s hard to love yourself when it feels like your body has betrayed you. How dare it request that you remove what feels like an entire, tasty, delicious, food group.

So I won’t sit here and pretend like self-care will be an easy habit you’ll be able to just pick up at the drop of a hat. No, it will likely be hard to make the time and to find practices that help you. Despite this, much like switching to a gluten-free diet was hard but necessary, so is practicing self-care.

Self-care, when you have celiac disease, can involve developing habits that help prevent gluten exposure. Alternatively, it can involve creating a plan for how you will let yourself recover after gluten exposure.

Self-Care is Important When You Have Celiac Disease + 15 Way to Practice it -Self-care and celiac disease + 15 ways to practice it - Tayler Silfverduk DTR - practicing self-care when you have celiac disease, #celiac #coeliac #celiaclife #coeliaclife #glutenfreeliving #glutenfreelifestyle #glutenfreelife #selfcare #selfcompassion #selflove #howtopracticeselfcare #rd2be #celiacdietitian #glutenfreedietitian, selfcare is important, how to practice self-care, gluten-free selfcare

Celiac Disease Self-Care Practices

  1. Journal your way to better gluten-free living with my Celiac Disease Wellness Journal
  2. Be forgiving – your cousin didn’t mean to gluten you
  3. Have self-compassion – you are only human.
  4. Be grateful – your friends don’t have to support you
  5. Advocate for yourself relentlessly – no one else is going to do it for you
  6. Give yourself permission to say “no” to social invites – it’s for your own sanity
  7. Embrace “JOMO” – the joy of missing out can mean the joy of zero gluten exposure and zero stress
  8. Only accept support – surround yourself with people who understand and will help advocate for you
  9. Join a support group – it can feel amazing venting to people who just get it
  10. Develop a self-care plan – for the week, month year, and for when you’re sick, exposure to gluten, or feeling unmotivated
  11. Meal-prep – take the stress out of figuring out safe foods to eat by preparing ahead of time
  12. Hire a gluten-free lifestyle expert/coach – this is totally shameless self-promotion right here, but hi! My name is Tayler Silfverduk, let me coach and support you.
  13. Eat more fruits and vegetables – nourish and health that gut
  14. Start a food journal – keep track of foods that might be additional triggers for you. Are you sensitive to cross-reactive foods? Specific brands? Can you tolerate food processed on the same equipment? What about the same facility?
  15. Set, Communicate, and Uphold Boundaries – keep yourself safe and create peace of mind by letting people know what you expect so that you can stay safe
  16. Eat Mindfully – eating mindfully can help you hone into your intuitive eating skills and potentially help you eat even more safely
Self-Care is Important When You Have Celiac Disease + 15 Way to Practice it - Self-care and celiac disease - Self-care is important when you have celiac disease and 15 ways to practice it - Tayler Silfverduk DTR - practicing self-care when you have celiac disease, #celiac #coeliac #celiaclife #coeliaclife #glutenfreeliving #glutenfreelifestyle #glutenfreelife #selfcare #selfcompassion #selflove #howtopracticeselfcare #rd2be #celiacdietitian #glutenfreedietitian, selfcare is important, how to practice self-care, gluten-free selfcare

Want more guidance? I developed a self-care planner specifically for people with celiac disease! Click the link below to grab YOUR copy!

Gluten-free last minute gift ideas

Gluten-free last minute gift ideas

We’ve all been there, we made a list, checked it twice, though we got everyone and then realized someone was missing. For the times where you need a quick gift to grab and go for your loved ones, here are my top gluten-free last minute 

3 Lessons on Dating with Celiac Disease

3 Lessons on Dating with Celiac Disease

Romantic relationships with celiac disease can be difficult to manage. I won’t lie, dating especially can be hard. While it can be tough, it can also teach you a lot. For instance, for me, dating has taught me: ◊ Fearless self-advocacy ◊ Boundary setting ◊ 

Being a Gluten-Free Guest During the Holiday Season

Being a Gluten-Free Guest During the Holiday Season

Being a Gluten-Free Guest During the Holiday Season - Tayler Silfverduk - #glutenfreeholidays #glutenfree #holidayhacks #glutenfreehacks #celiac #celiactips #celiachacks #holidaytips #holidayseason #planningholidays #glutenfreeguest #celiiacguest #dietetics #glutenfree
When I was diagnosed with celiac disease, the holidays became a stressful time for me. I was surrounded by family who was a mix of either clueless, supportive, or skeptical of my dietary needs. It made eating safely difficult. In the very beginning, I didn’t know how to adapt. I sometimes resorted to just not eating until I got home. This left me feeling isolated. Part of socializing with your loved ones is so very much centered around sharing a meal with them. So here are my top tips for being a gluten-free guest during the holiday season. Hopefully, they will help alleviate some of your worries and stress over the holiday season!

1

Communicate with the Host

First off, talk with the host about your dietary needs. See if they are willing to make any accommodations and if they’d like help planning the event. Depending on how close the host is to you, this can be a huge game changer. If they are open to accommodating and accepting your help, suggest safe recipes for the even. You can also offer to assist them with preparation! Both of these things will help you prevent cross-contamination and ensure that there are safe dishes. If they aren’t open to help, if anything, you can use this time to let them know you’ll bring your own dish/es so you know that you’ll have something safe to eat! (Letting your hosts know you are bringing your own dishes can help prevent people from feeling offended when you arrive and only eat your own food).

2

Bring your own dish

The best way to know you’ll have something safe to eat is to bring your own dish! I do this almost everytime I go to an event. It ensures I can be a part of the party! On that note, I also am also sure to bring my own dessert and snacks to make sure I am not left out in any part of the experience. I’ve been known to bring my own chips and salsa, dairy-free and gluten-free ice cream, etc.

3

Stay Strong & Say No

This is probably the hardest tip to abide by. Don’t worry, I’ve been there. I’ve been mean-mugged by someone’s grandma for not touching my mac and cheese. Sorry not sorry, I’m not going to poison myself to satisfy someone’s ego. As hard as it might be, just say no. Try to explain the situation and stick to your guns. There will be things you won’t be able to eat because of cross-contamination. It is almost an inevitable sucker that will ruin certain dishes for you so just come to peace with respectfully saying no. (No matter how hard your aunt pressures you to try her newest recipe!). This goes for all the dishes you are unsure about. Stay on the safe side and just say no.

4

Say Thank You

Be sure you thank your host profusely for accommodating your needs. Let them know you appreciate everything they did. If you’re able to identify specific things that they did, try to bring those up! It will help them know you saw them, and it will help them know what will be helpful in the future. You might also help them with clean-up (if they allow) to show your thanks.
Other Tips For Being a Gluten-Free Guest During the Holiday Season
If any meal is served buffet style, make sure you are first to go through the line. Communicate with the host that your needs require you to go first in order to limit accidental cross-contamination! If the host is making an effort to prepare GF dishes, ask if they can be set up at a different table for serving. Are you hosting a gluten-free holidays? Check out these tips!  

Being a Gluten-Free Guest During the Holiday Season

When I was diagnosed with celiac disease, the holidays became a stressful time for me. I was surrounded by family who was a mix of either clueless, supportive, or skeptical of my dietary needs. It made eating safely difficult and stressful.

In the very beginning, I didn’t know how to adapt. I sometimes resorted to just not eating until I got home.

This left me feeling isolated. Part of socializing with your loved ones is centered around sharing a meal with them.

So here are my top tips for being a gluten-free guest during the holiday season. Hopefully, they will help alleviate some of your worries and stress over the holiday season!

tips on being a gluten-free guest during the holidays

Being a Gluten-Free Guest during the Holiday Season - Tayler Silfverduk - #glutenfreeholidays #glutenfree #holidayhacks #glutenfreehacks #celiac #celiactips #celiachacks #holidaytips #holidayseason #planningholidays #glutenfreeguest #celiiacguest #dietetics #glutenfree #DTR

1. Communicate with the host

First off, talk with the host about your dietary needs. See if they are willing to make any accommodations and if they’d like help planning the event. Depending on how close the host is to you, this can be a huge game changer.

If they are open to accommodating and accepting your help, suggest safe recipes for the event. You can also offer to assist them with preparation! Both of these things will help you prevent cross-contact and ensure that there are safe dishes.

If they aren’t open to help, you might ask that they safe ingredient labels for you to review (a simple picture of them can be enough)

And if anything, you can use this time to let them know you’ll bring your own dish/es so you know that you’ll have something safe to eat!

(Letting your hosts know you are bringing your own dishes can help prevent people from feeling offended when you arrive and only eat your own food).

Which leads to me to my next tip for being a gluten-free guest during the holidays

2. Bring your own dish

The best way to know you’ll have something safe to eat is to bring your own dish!

I do this almost everytime I go to an event. It ensures I can be a part of the party!

On that note, I also make sure to bring my own dessert and snacks to make sure I am not left out in any part of the experience.

I’ve been known to bring my own chips and salsa, ice cream, cookies and more.

3. Get comfortable with saying "no"

This is probably the hardest tip to abide by. Don’t worry, I’ve been there. I’ve been mean-mugged by someone’s grandma for not touching my mac and cheese.

Sorry not sorry, I’m not going to cause harm to myself to satisfy someone’s ego.

As hard as it might be, just say no.

There will be things you won’t be able to eat because of cross-contact. It is almost inevitable that it will ruin certain dishes for you so just come to peace with respectfully saying no (no matter how hard your aunt pressures you to try her newest recipe!).

This goes for all the dishes you are unsure about. Stay on the safe side and just say no.

4. SAy "Thank you"

Be sure you thank your host profusely for accommodating your needs.

Let them know you appreciate everything they did. If you’re able to identify specific things that they did, try to bring those up! It will help them know you saw them, and it will help them know what will be helpful in the future.

You might also help them with clean-up (if they allow) to show your thanks.

On this note, if things didn’t go entirely to plan, don’t burn any bridges yet. Thank people for trying to accommodate you and keep trying to nurture their support. Just like it will/has taken you time to learn the ropes of living gluten-free, it’s going to take them time too.

Other Tips For Being a Gluten-Free Guest During the Holiday Season

If any meal is served buffet style, make sure you are first to go through the line. Communicate with the host that your needs require you to go first in order to limit accidental cross-contamination!

If the host is making an effort to prepare GF dishes, ask if they can prepare the gluten-free food before the gluten-filled food and if the gluten-free food can be set up at a different table for serving.

Are you hosting a gluten-free holidays? Check out these tips!

p.s. I dedicate an entire section of the Celiac Disease Wellness Journal to helping your map our and plan the holidays to feel safer. Check it out if you need more guidance.

Get my Journal