Gluten Free Eaters Unknowingly Eat Up to 5 Times More Gluten Than What is Safe!
Even strict gluten free eaters may continue to have symptoms after going gluten free. The average American eats about 5-15 grams of gluten daily- that’s 5,000-15,000mg of gluten.
However, just 50mg of gluten daily can cause symptoms in people who have celiac disease. A recent study tested blood, stool, and urine for gluten antibodies and peptides and found that even strict gluten free eaters unknowingly eat about 244mg of gluten daily- up to 5 times more than safe!
I’m Gluten Sensitive, I Don’t Have Celiac. Do I Have to Be As Strict on a Gluten Free Diet?
It’s unknown what the ‘safe’ amount of gluten is in non-celiac gluten sensitivity. Based on current studies in both celiac and non-celiac gluten sensitivity, ‘safe’ is likely to vary for each individual.
What About a ‘Cheat Meal’ or ‘Cheat Day’ on the Gluten Free Diet?
People with celiac who do not follow a strict gluten free diet have higher mortality and poorer quality of life. Until more is known about the safe amount of gluten in non-celiac gluten sensitivity, people with non-celiac gluten sensitivity should follow a strict gluten free diet.
Even “a Little” Can Hurt A Lot- Trace Gluten Contamination Can Slow Recovery!
Gluten free eaters who have persistent symptoms may be reacting to gluten cross contamination- in their kitchen, in restaurants, in foods that are naturally gluten free, and even in foods labeled gluten free.
People with celiac disease and non-celiac gluten sensitivity may need a ‘gluten contamination elimination diet’ (which eliminates all grains except for rice and all processed foods) for 3 to 6 months to help full recovery. The good news is that after 3 to 6 months, most people can return to a gluten free diet without a return of symptoms.
Because there are proteins in wheat that are also found in corn, or that are similar enough in corn to cause symptoms in celiac and gluten-sensitive individuals, consider also ordering a Vibrant Corn Zoomer to assess if you have antibodies to proteins such as zein or corn-wheat epitopes.
Gluten Free Diet Label Reading- Safe, Unsafe, & Suspect Ingredients- It’s Complicated!
Label reading for gluten ingredients in foods can be confusing, even for long-time gluten free eaters. If you are unsure about gluten free label reading for safe, unsafe, and suspect ingredients, consult with a gluten free expert, and be sure to check your medications (prescription and over-the-counter), dietary supplements, and personal care products (for mouth, nose, eyes and skin) for gluten ingredients!
Test, Don’t Guess To Assess Gluten Free Diet Adherence and Monitor Health Outcomes!
Testing is NOT “one and done”! The Celiac Foundation recommends routine testing to monitor gluten free diet adherence and monitor health outcomes in celiac. Currently the recommendation is to test at diagnosis, 3-6 months later, at 12 months, and every year after.
The Celiac Disease Foundation also recommends additional laboratory testing, including family screening, CBC, iron and anemia panel, thyroid tests, liver tests, and vitamin D and additional micronutrient testing (B vitamins, calcium, copper, zinc). If any of these tests are abnormal retesting is recommended 3-6 months later and every year after.
Luckily, Vibrant has the most advanced and sensitive test for celiac and gluten- or wheat-sensitivity on the market – the Wheat Zoomer. Because of Vibrant’s proprietary microchip technology, we are able to test for reactivity to every single peptide (thousands of them!) in wheat, including those in gluten, to catch even the lowest levels of reactivity to gluten or wheat and deliver results you can be sure of.
How Gluten-free are you really? Take this quiz to find out:
GF Diet Adherence Self Assessment Quiz- (Discuss Quiz Results with Your Healthcare Providers)
How often do you follow a strict gluten free diet?
None of the time
A little of the time
Some of the time
Most of the time
All of the time
Over the past 4 weeks, how many times have you eaten foods containing gluten (intentionally or unintentionally)?
0 (never)
1-2 times
3-5 times
6-10 times
> 10 times
On special occasions, holidays, or when dining at friends or family members homes, how likely are you to eat gluten on purpose?
None of the time
A little of the time
Some of the time
Most of the time
All of the time
Have you identified and eliminated all cross-contamination sources in your kitchen?
Yes
No
How well are you able to follow a gluten free diet when eating outside of your home?
Totally able
Mostly able
Somewhat able
Mostly unable
Unable
When dining out, do you (circle one)?
I eat only in places with a GF menu, or ask thorough questions about all ingredients on regular menu
I ask questions of server or staff when it’s convenient or I am able to
I don’t ask questions, I guess or take chances
How would you rate your knowledge about a gluten free diet and label reading?
Excellent
Good
Fair
Poor
Very Poor
Do you check for gluten ingredients in your prescription and over-the-counter medications, dietary supplements, and personal care products for the mouth, nose, eyes, and skin?
Yes
No
How important to your health are accidental gluten exposures?
Very important
Somewhat important
Unsure
A little important
Not at all important
Do you have a reaction or symptoms when you consume gluten?
Yes
No
Do symptoms occur with:
Cross-contamination? Yes No
Crumbs of gluten? Yes No
Gluten as a minor ingredient in a food? Yes No
Gluten as a moderate ingredient in a food? Yes No
Gluten as a major ingredient in a food? Yes No
What reaction or symptoms do you have? _______________________________________________
Is your reaction or symptoms mild, moderate, or severe (circle one)?
After eating gluten, how long is it until the onset of symptoms?
A few minutes
A few hours
A few days
More than 1 week
After eating gluten, how long do symptoms last?
A few minutes
A few hours
1-3 days
4-7 days
More than 1 week
