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new to the gluten free journey?
Gluten intolerance is an increasingly prominent concern, often manifesting in the uncomfortable issue known as gluten bloating. For individuals sensitive to gluten, bloating becomes a recurring challenge, leading to discomfort and a range of digestive issues. This article explores gluten-induced bloating – why it happens, what it looks like, and how to find relief.
Gluten is the protein in grains that lends elasticity to bread and other baked goods. Gluten is often associated with wheat, rye, and barley. However, we know that gluten protein can be found in ALL grains. Common foods containing gluten include pasta, bread, baked goods, and beer, as well as many sauces, condiments, and marinades.
The term gluten bloating refers to the bloating that happens as a symptom of celiac disease or gluten sensitivity. It typically involves stomach distention, feelings of fullness, and abdominal or digestive discomfort. Bloating is one of the most common symptoms of celiac disease or gluten sensitivity, but not everybody experiences it. Gluten bloating is also sometimes referred to as gluten belly or wheat belly.
Gluten bloating is caused by gluten induced damage throughout the body. This includes the intestines, but may also include the stomach, liver and gallbladder, and pancreas.
Gluten induced nerve damage can also affect peristalsis and motility. Peristalsis is the series of wave-like muscle contractions that move food through the digestive tract. It is an important component of gut motility, which is key to healthy digestion and elimination.
Research has explored a relationship between gluten and functional changes in the digestive system that could explain the development of symptoms like bloating. These may be explained by compromised gut motility, secretomotor function, and intestinal permeability
Research shows that gluten is difficult to digest. One study found a reduction in self reported bloating symptoms following a gluten free diet, even in those without celiac disease. In addition, research has found that the digestibility of gluten proteins is reduced by baking. Since many gluten-containing foods are baked and highly processed, this creates even more difficulty in digestibility.
In addition to gluten, there are other components of processed gluten-containing foods and other grains that may contribute to intestinal inflammation and bloating:
There are several steps to take in order to relieve gluten bloating:
This is an essential step as it removes the source of the bloating. Without removing this root cause, you will not find complete relief.
Increasing fluid intake is key to help your body flush out toxic by products of gluten induced inflammation. Adequate water also helps motility. Move the bowels is part of helping to eliminate any consumed gluten. A more in depth breakdown on the importance of water in maintaining and supporting health can be found here.
A vitamin C flush can help clear your bowels, removing gluten more quickly. In addition, vitamin C possesses anti-inflammatory properties that can support the healing and recovery process. Some research also shows that vitamin C helps to reduce mucosal inflammation in those with celiac disease.
To perform a vitamin C flush, drink 1-2 teaspoons of powdered Vitamin C every fifteen minutes until diarrhea (the flush) occurs. It is best to perform a vitamin C flush on an empty stomach. It is also best to stay home or near a bathroom. Once the flush begins, it typically takes several hours to complete. To prevent dehydration, make sure to drink plenty of water with electrolytes. Note: a vitamin C flush is not a comfortable process. Of course, the alternative isn’t pleasant either.
Zeolite, sometimes referred to as clinoptilolite, has been researched to be an effective binder of gluten. Activated charcoal is also an effective binder for many toxins. Charcoal has been used to bind ingested toxins and poisons, as well as to reduce gas and bloating symptoms. However, no research has been done to confirm whether or not charcoal can bind to gluten.
It is important to note that the ingestion of zeolite and charcoal as a binder should be done as close as possible to the suspected gluten exposure. It is also important to note that both of these binders can block absorption of medications and supplements. Always wait at least an hour before or after using medication to consider using these binders as a tool to detox from gluten exposure. You may also consider discussing in detail with your healthcare provider.
Enzymes are proteins that speed up reactions in your body. Digestive enzymes help to break down the food that you eat into smaller components. Certain digestive enzymes can support the breakdown of gluten. For example, Gluten Shield includes both the enzymes that break down the polysaccharides which encase gluten as well as the DPP-IV protease activity necessary to digest gluten proteins.
Probiotics are naturally-occurring friendly bacteria that enhance the microbiome. Probiotics like Biotic Defense include strains selected to support those with celiac disease and gluten sensitivity, and encourage healthy and timely elimination by acting as a natural stool softener, further encouraging a more complete digestion. Ultra Biotic Defense is an even higher potency option.
In addition, butyrate is the primary fuel source for the cells of the large intestine, and it has been shown to play important roles in maintaining the gut barrier, modulating inflammation, and aids in proper gut motility.
Supplements like aloe vera, slippery elm, and marshmallow root have a long historical track record of use supporting a healthy inflammatory response. These botanicals also produce a mucous-like substance that has the ability to coat and soothe the gastrointestinal tract. Though they have not been directly studied in context to relieving acute gluten exposure symptoms, many find these helpful for symptom relief after being exposed to gluten. GI Soothe is a formula that contains these key ingredients as well as other gut supporting nutrients like L-glutamine and cat’s claw.
Bloating is one of the most common symptoms of both celiac disease and non celiac gluten sensitivity, but symptoms of gluten exposure can vary greatly from person to person. This can make a diagnosis challenging. In addition, symptoms extend far beyond the digestive concerns that are most commonly discussed with respect to celiac disease and gluten sensitivity. Common symptoms include the following:
Gluten bloating is one of the most common symptoms of celiac disease and gluten sensitivity. As we explored in this article, this may be because gluten bloating has so many potential causes. If you are experiencing gluten bloating, the first step is to eliminate all forms of gluten. After all gluten is removed from the diet, your gut and your body may require additional support to heal and repair.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product.
The entire contents of this website are based upon the opinions of Peter Osborne, unless otherwise noted. Individual articles are based upon the opinions of the respective author, who retains copyright as marked. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Peter Osborne and his community. Peter Osborne encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
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