Introduction

Having a bad experience with gluten really isn’t fun. If you’re gluten sensitive like me a good gluten free diet plan can save you a lot of trouble – especially when you’re on vacation!

Back in the late summer, I was on a camping vacation in Custer Park, South Dakota – a place of incredible beauty and wildlife. For me, it’s a way to escape the rat race and reconnect with all the layers of what it means to be human. Most days, we made our own meals, but one day, on a whim, we decided to drive an hour into Rapid City for pizza.

There’s nothing quite like the experience of great pizza, right? The restaurant we found on Yelp had 4.8 stars, and, most importantly, they offered a gluten free crust option – music to the ears of us gluten sensitive folks. With my takeout gluten free mushroom pizza in hand, I rushed to the car, and we found a scenic spot to enjoy our meal.

The pizza was to die for. For 30 minutes, I was in heaven, and the warm glow of cheese and carbs stayed with me on the drive back to our campground.

man who needs a gluten free diet plan

Two hours later, though, I wasn’t feeling so great. My gut was churning, and one of my lungs started to hurt. As the day went on, the pain worsened, and by evening, a nasty rash began to form on the skin over my lung. Over the next few days—and throughout the drive home—the rash became increasingly widespread, severe and sensitive. It honestly looked pretty scary – but the worst part was that I couldn’t sleep well because there wasn’t a position where I didn’t feel pain. Even the slightest breeze over the rash was excruciating.

I’ll spare you the rest of the details, but I consulted Dr. Josse, who has extensive training in Chinese herbal dermatology, in addition to her TCM and functional medicine credentials. She diagnosed the rash as Dermatitis Herpetiformis (DH), also known as Duhring’s disease – an autoimmune reaction to gluten. The rash worsened over the following weeks and eventually subsided over several months, thanks to a combination of diet, herbal formulas, and essential oils. But even today, I still have minor scarring.

Based on the timing of the reaction and the fact that I wasn’t eating any other carbs at the time, there was only one conclusion: that “gluten free” pizza contained gluten.

This is just one example of the minefield that gluten sensitive people navigate daily, especially when relying on restaurants. Most restaurants offering gluten free options are sincere, but there is always the chance that someone in the kitchen made an accidental mistake, or that the food was cross contaminated with gluten in an oven or toaster. It’s made me much more cautious about how I order food – if possible, I’ll avoid carbs entirely to eliminate most of the risk. But when carbs are unavoidable, I’ll ask the server multiple times to confirm that it’s 100% gluten free. Truly gluten free restaurants are the safest bet, but they’re still a rarity.

I also can’t help but feel frustrated by the price premiums we gluten sensitive people are often charged for gluten free options. Adding gluten free bread or pizza crust can cost an extra $1 to $6 or more – a fee that feels like it’s treating gluten sensitivity as a lifestyle choice rather than the medical necessity it truly is. I believe this stems from the misguided notion that gluten sensitivity is just a fad or something people imagine.

This experience made me realize how misunderstood gluten sensitivity is – not just by restaurants, but by the world at large. It’s not a trend or an imaginary condition; for millions of people, it’s a serious health issue that requires careful management, with a gluten free diet plan as the foundation.

I don’t want you to have an experience like this! In this article, you’ll learn what gluten sensitivity really is, why it’s so often overlooked, and how you can manage it effectively to live a healthy, enjoyable, and productive life.

What Is Gluten Sensitivity?

Gluten is a protein found in wheat, barley, rye, and their derivatives. For many people, it’s harmless, but for those with gluten sensitivity, it can trigger a range of symptoms, from digestive issues to neurological problems.

There are three main conditions related to gluten:

Celiac Disease: An autoimmune disorder where gluten ingestion damages the small intestine.

Non Celiac Gluten Sensitivity (NCGS): A condition where gluten causes symptoms without the intestinal damage seen in celiac disease.

Wheat Allergy: An allergic reaction to proteins in wheat, which is distinct from gluten sensitivity.

For those with celiac disease or NCGS, avoiding gluten isn’t optional—it’s essential for maintaining health and preventing complications. This often means adopting a strict gluten free diet plan.

The Role of North American Wheat and Glyphosate

Emerging research suggests that gluten sensitivity may be more pronounced in individuals consuming North American wheat compared to European wheat. This is thought to be due to differences in wheat varieties and agricultural practices. North American wheat is often bred for higher gluten content to improve baking qualities, which may make it more problematic for sensitive individuals.

Additionally, the widespread use of glyphosate, a herbicide commonly applied to wheat crops in North America, has raised concerns. Glyphosate has been linked to gut microbiome disruption and increased intestinal permeability (leaky gut), both of which can exacerbate gluten sensitivity. Studies suggest that glyphosate residues on wheat may contribute to the rising prevalence of gluten related disorders in the United States. For Americans with gluten sensitivity, these factors make it even more critical to avoid wheat entirely.

The Science Behind Gluten Sensitivity

Gluten sensitivity occurs when the immune system mistakenly identifies gluten as a threat, triggering inflammation and damage to the gut lining. This can lead to leaky gut syndrome, where undigested food particles and toxins enter the bloodstream, causing systemic inflammation.

How Gluten Triggers an Immune Response

In individuals with celiac disease, gluten activates the immune system to attack the small intestine, damaging the villi—tiny finger like projections that absorb nutrients. This can lead to malnutrition, even if the person is eating a healthy diet.

In non celiac gluten sensitivity (NCGS), the immune system reacts to gluten without causing the same intestinal damage. However, the symptoms can be just as debilitating, including bloating, diarrhea, fatigue, and brain fog.

The Role of Leaky Gut

Leaky gut, or increased intestinal permeability, is a common consequence of gluten sensitivity. When the gut lining is damaged, harmful substances like bacteria, toxins, and undigested food particles can enter the bloodstream. This triggers an immune response, leading to chronic inflammation and a host of symptoms, including joint pain, skin rashes, and autoimmune conditions.

The Gut Brain Connection

Gluten doesn’t just affect the gut—it can also impact the brain and nervous system. The gut brain axis is a bidirectional communication system that links the gut and the brain. When the gut is inflamed, it can send distress signals to the brain, contributing to symptoms like anxiety, depression, and brain fog.

Why Gluten Sensitivity Is Often Overlooked

Gluten sensitivity is frequently misdiagnosed or dismissed because its symptoms overlap with many other conditions, such as IBS, fibromyalgia, and chronic fatigue syndrome. Additionally, standard medical tests often fail to detect NCGS, leaving many people undiagnosed and untreated.

A well designed gluten free diet plan can help reduce inflammation, heal the gut lining, and alleviate symptoms like brain fog and fatigue.

Medical Necessity of a Gluten Free Diet

For individuals with celiac disease or NCGS, a gluten free diet plan is a medical necessity, not a lifestyle choice. Untreated gluten sensitivity can lead to serious health complications, including:

Nutrient Deficiencies: Damage to the small intestine can impair the absorption of essential nutrients like iron, calcium, and B vitamins.

Autoimmune Disorders: Celiac disease increases the risk of developing other autoimmune conditions, such as type 1 diabetes and Hashimoto’s thyroiditis.

Long Term Gut Damage: Chronic inflammation can lead to irreversible damage to the intestinal lining, increasing the risk of conditions like small intestinal bacterial overgrowth (SIBO) and even cancer.

Living with gluten sensitivity isn’t just about avoiding certain foods—it’s a constant balancing act that can take a toll on mental health. The fear of accidental exposure, the difficulty of dining out, and the social isolation that can come with dietary restrictions are all significant challenges.

While the availability of gluten free products has increased in recent years, the “fad” perception of gluten free diets often overshadows the legitimate medical needs of those with gluten related disorders. This can make it harder for people to access safe, affordable gluten free options and can lead to skepticism from others.

Connections Between Gluten Sensitivity, IBD, IBS, and Diverticulitis

Gluten sensitivity doesn’t exist in isolation—it’s often intertwined with other gut related conditions like IBD (Inflammatory Bowel Disease), IBS (Irritable Bowel Syndrome), and Diverticulitis.

Gluten Sensitivity and IBD: Gluten can exacerbate inflammation in the gut, worsening conditions like Crohn’s disease and ulcerative colitis. Immune system dysregulation plays a key role, and gluten may act as a trigger for flare ups.

Gluten Sensitivity and IBS: Research shows that gluten can worsen IBS symptoms like bloating, cramping, and diarrhea, even in individuals without celiac disease. Many people with NCGS also meet the criteria for IBS, and a gluten free diet plan can provide relief.

Gluten Sensitivity and Diverticulitis: Chronic inflammation caused by gluten sensitivity may contribute to the development or worsening of diverticulitis. A gluten free diet plan, combined with other dietary modifications, can support gut healing and reduce the risk of complications.

The gut is a central hub for overall health, and gluten sensitivity can disrupt its function, potentially leading to or exacerbating these conditions. Addressing gluten sensitivity is a critical part of a holistic approach to managing IBD, IBS, and diverticulitis.

Challenges of a Gluten Free Lifestyle

Avoiding gluten isn’t as simple as skipping bread. It’s hidden in many processed foods, sauces, and even medications. Dining out can be a minefield, with cross contamination posing a constant risk.

Hidden Sources of Gluten

Gluten can lurk in unexpected places, such as soy sauce, salad dressings, and even some medications. Reading labels carefully is essential, but even then, it’s easy to miss hidden gluten.

Dining Out Safely

Restaurants can be a challenge for gluten sensitive individuals. Even if a menu item is labeled gluten free, cross contamination in the kitchen can still occur. It’s important to ask detailed questions about preparation and to choose restaurants that take gluten free requests seriously.

The Cost of Gluten Free Living

The added cost of gluten free options is another barrier. Charging extra for gluten free bread or pizza crust feels like treating a medical necessity as a luxury. For many, these costs add up, making it harder to maintain a gluten free diet plan.

Social and Emotional Challenges

Living with gluten sensitivity can also be socially isolating. Dining out with friends or attending social events often requires extra planning and can lead to feelings of being left out or misunderstood.

Foundations of a Gluten Free Diet Plan

Managing gluten sensitivity starts with a well-structured gluten free diet plan. Here’s how to get started:

Foods to Avoid

Gluten-Containing Grains: Wheat, barley, rye, and their derivatives (e.g., spelt, farro, and triticale).

Processed Foods: Many packaged foods contain hidden gluten, such as sauces, dressings, and soups. Always check labels for gluten-free certification.

Cross-Contamination Risks: Be cautious with foods processed in facilities that also handle gluten, such as oats (unless labeled gluten-free).

Gluten-Free Staples to Enjoy

Whole Foods: Fresh fruits, vegetables, lean proteins, and healthy fats are naturally gluten-free and nutrient-dense.

Gluten-Free Grains: Quinoa, rice, buckwheat, millet, and certified gluten-free oats are excellent alternatives.

Gluten-Free Flours: Almond flour, coconut flour, and chickpea flour are great for baking and cooking.

Sample Meal Ideas

Breakfast: A smoothie with acai, blueberries, fresh apple juice, chia seeds, and bone-broth protein powder, or gluten-free toast with avocado and eggs.

Lunch: A quinoa salad with roasted vegetables, chickpeas, and a lemon-tahini dressing.

Dinner: Grilled salmon with steamed broccoli and mashed sweet potatoes.

Next Steps

Getting your pantry and refrigerator stocked with gluten free food options will simplify planning and avoid the temptation and risk of accidental exposure to gluten. There are so many amazing gluten free choices today, so there is no reason for you to feel like you are missing out!

How Functional Medicine Can Help

It’s a great idea to partner with a functional medicine practitioner to treat your gluten sensitivity. Functional medicine takes a personalized, root cause approach to health. Here’s how it can help with gluten sensitivity:

Focus on Root Causes: Functional medicine practitioners identify and address underlying issues like gut health, immune dysfunction, or nutrient deficiencies, rather than just treating symptoms.

Advanced Diagnostic Testing: They use advanced lab tests to confirm gluten sensitivity and assess related conditions, providing a clear picture of your health.

Personalized Dietary Guidance: They create tailored nutrition plans that go beyond just avoiding gluten, ensuring you get the nutrients you need while managing your condition.

Holistic Support: They treat the whole person, addressing how gluten sensitivity interacts with other health conditions to provide comprehensive care.

Ongoing Support: They provide guidance and adjustments as you progress on your health journey, ensuring you stay on track and achieve lasting results.

Functional medicine practitioners excel at creating a personalized gluten free diet plan for you that addresses the root causes of gluten sensitivity.

Supplements to Support Gluten Sensitivity

Targeted supplements can help manage gluten sensitivity and support gut healing. Here’s how they work:

Digestive Enzymes: These enzymes help break down gluten proteins and reduce symptoms in cases of accidental exposure.

Probiotics: Probiotics restore gut health and reduce inflammation by promoting a healthy balance of gut bacteria.

L Glutamine: L Glutamine repairs the gut lining and reduces leaky gut, which is often a concern for those with gluten sensitivity.

Anti Inflammatory Supplements: Options like curcumin or omega 3 fatty acids reduce systemic inflammation, which can be triggered by gluten sensitivity.

Nutrient Support: Supplements like zinc, magnesium, and B vitamins address deficiencies that are common in gluten sensitive individuals.

While a gluten free diet plan is the foundation of managing gluten sensitivity, supplements like probiotics and digestive enzymes can enhance its effectiveness by supporting gut health and reducing inflammation. A functional medicine practitioner can help you curate the best choices for your personal situation.

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Practical Tips for Gluten Sensitive Readers

Living with gluten sensitivity requires vigilance and proactive steps to avoid gluten and maintain your health. Here are some practical tips to help you navigate the challenges:

Learn to Identify Hidden Sources of Gluten: Adhering to a gluten free diet plan starts with understanding where gluten can hide in your food.

When Dining Out, Ask Detailed Questions: Even with a gluten free diet plan, dining out requires extra caution to avoid cross contamination.

Advocate for Yourself: Don’t be afraid to speak up. If you’re unsure about a product or dish, ask for clarification or choose a safer option. Remember, your health is worth the extra effort. If you encounter skepticism or dismissiveness, stay firm and explain the seriousness of gluten sensitivity.

Stock Your Kitchen with Safe Staples: Keeping your kitchen stocked with gluten free staples can make meal planning easier and reduce the temptation to reach for risky options. Some essentials include:

  • Gluten free grains like quinoa, rice, and buckwheat.
  • Fresh fruits, vegetables, and lean proteins.
  • Gluten free flours and baking mixes for homemade treats.
  • Snacks like nuts, seeds, and gluten free crackers.

Plan Ahead for Travel and Social Events: Traveling or attending social events can be challenging, but a little preparation can go a long way. Pack gluten free snacks or meals for long trips, and research restaurants or grocery stores at your destination. When attending events, consider bringing a dish to share that you know is safe for you to eat.

Educate Friends and Family: Helping your loved ones understand gluten sensitivity can make social situations less stressful. Share resources, explain your dietary needs, and suggest gluten free recipes or restaurants you enjoy. The more they understand, the more supportive they’ll be.

Consider Gluten Free Meal Delivery Services: If meal prep feels overwhelming, gluten free meal delivery services can be a convenient option. Many companies offer pre portioned, gluten free meals that are delivered to your door, saving you time and ensuring you have safe, delicious options on hand.

Stay Positive and Flexible: Living with gluten sensitivity can be challenging, but maintaining a positive mindset and staying flexible can make a big difference. Celebrate small victories, like finding a new gluten free product or recipe you love, and don’t be too hard on yourself if you accidentally consume gluten. Focus on progress, not perfection.

Conclusion

Gluten sensitivity is a serious health issue that requires careful management. It’s not a trend or a lifestyle choice—it’s a medical necessity for millions of people. By understanding the science behind gluten sensitivity and working with a functional medicine practitioner, you can create a gluten free diet plan that helps you take control of your health.

If you suspect gluten sensitivity or are struggling to manage your symptoms, I invite you to schedule a phone consultation with Dr. Josse at our clinic. She’ll work with you to create a personalized diet, lifestyle, and supplement plan to help you thrive and ensure you enjoy your vacations!