A Focus On Gluten

Gluten is a group of proteins found in grains like wheat, rye, spelt, and barley. There are two primary reasons that gluten could be causing you health or digestive issues:

1. The form you’re getting it in – white bread is a primary example. The flour is highly processed and hasn’t undergone the necessary fermentation making it harder to digest (hence why the only bread I recommend is sourdough, which has undergone this fermentation).
2. The amount of it you eat – here’s where it gets really interesting… with enough exposure to certain foods, the protein contained in them can become an ‘invader’, and thus a sensitivity can be developed – which is why variation and rotation of food sources is so important.

Given the rise in food sources containing gluten, especially wheat given how cheap and easy it is to produce on mass, we must be mindful of our total consumption – and not just due to sensitivities…

Exposure to enough gluten for long enough can also lead to issues such as leaky gut (increased intestinal permeability), which is where the lining of your gut is compromised and cracks and holes can form. As a result, things seep through that aren’t meant to be there – such as bacterial endotoxin – which leads to inflammation and an immune response.

This is because gluten triggers a protein called zonulin, and this makes the holes in the lining of your gut bigger (to keep it simple) – which is what leads to leaky gut. Something I had when I had irritable bowel syndrome (IBS).

Research also finds that those who suffer from IBS see a significant improvement in symptoms on a gluten-free diet – hence why gluten is one of the sources we initially eliminate on live.’s coaching plan The Gut Reset.

However, research also finds that it may not be the gluten that you’re sensitive to, but FODMAPs – fructan (the F in FODMAP) specifically in this research. FODMAPs are a group of carbohydrates that are commonly poorly digested. Again, a food group that we eliminate and re-introduce on The Gut Reset.

Celiac disease is an autoimmune disease that can be pictured as a severe form of a gluten intolerance – where your body sees gluten as an invader which the immune system attacks. In this case it’s black and white and can be tested for.

It also may not be gluten that you’re sensitive to, but wheat! Which is a form of gluten. If someone who is sensitive to wheat went on a gluten-free diet they would feel better, and hence they might develop a false association between their symptoms and gluten as a whole – when wheat was the issue.

So, I have three recommendations that you can implement today:

1. Limit the consumption of processed foods like white bread, pastries, and pasta (fresh is better) – opting for fresh, fermented, and less processed options such as quinoa, rice, sweet potato, and sourdough bread.
2. Rotate sources of gluten in your diet if you are going to consume them.
3. Keep all things stable in your diet and try removing/reintroducing gluten and wheat in different forms to see how you react, and act accordingly.
4. If applicable, i.e. you have severe symptoms: Have yourself tested for Celiac Disease.

Author Ben Smith @bensmithlive

If you are interested in Ben’s Gut reset program you can now access Ben’s programs through IIFYM on our website.

 

The #1 Way to Improve Your Gut Health

Stop consuming foods and drinks that weren’t designed to be eaten.

Firstly, the ingredients on the back of a food label should be the ingredients that you intend on eating.

For example, if a snack bar contains oats, dates, cocoa, etc. all of these you would be happy to eat.

When the list starts moving into xylitol, sorbitol, bulking agents, monosodium glutamate, sodium nitrite, guar gum, carrageenan, sodium benzoate… and other ingredients that sounds like they should be in a chemistry experiment – consume these foods in moderation.

Secondly, become aware of foods that haven’t been prepared in a way that is designed for you to eat.

Highly processed foods such as the bread that you can roll back into dough in your hands, burgers that won’t go off for 6 months, bars that make your throat close up as soon as they hit your mouth… again, practice moderation.

Finally, drinks. Consume drinks in their natural form, or from natural ingredients, where possible: Water, tea, coffee, fresh juice or smoothies, coconut water, you get the picture.

There is likely nothing worse for your gut health than fizzy drinks. Take a step back and look at the liquid in a clear glass and ask yourself, ‘Is this designed to be consumed’, and you will find all the answers you need.

To reiterate, balance and moderation are everything – I myself won’t shy away from a processed meal, alcohol, or one of those bars that I mentioned earlier…

That’s okay, just don’t integrate them into a daily routine. Stick to a foundation of natural foods in the form they are designed to be eaten in.

Author Ben Smith @bensmithlive

 

Simplifying Probiotics & Prebiotics

Probiotics are good gut bacteria, and prebiotics are fibre that feed these good bacteria.

Each strain of probiotic (bacteria) has a different function, meaning one supplement on the shelf will have a different effect to the one next to it – which is why it’s so important not to roll the dice and grab what is branded best.

Stick to a variety of natural probiotics like kimchi, sauerkraut, kombucha, kefir, miso, and tempeh. If you have a specific issue then research or consult a specialist/pharmacist on the correct probiotic strain to support the issue.

Examples of prebiotics are green(er) bananas, onions, leeks, garlic, and chicory root. Many prebiotics also cause the greatest digestive issues (garlic and onions for example), so if you suffer from gut issues it’s important to consume as much as you comfortably can and increase this over time.

Remember… just because a food causes bloating or digestive unease this doesn’t make it “bad” or “unhealthy”! Garlic, for example, is one of the best food sources for your gut – with strong antifungal and antimicrobial properties, also containing prebiotic fibre.

Couple these steps with a strategy to remove the “bad” bacteria in your gut and you’re well on your way to finding a healthy balance.

Author Ben Smith @bensmithlive