Healing from Within: Dietary and Lifestyle Tips for Celiac Disease

One in 133 Americans has been diagnosed with celiac disease, making up nearly 1% of the population. But perhaps more concerning is that up to 83% of Americans with celiac disease remain undiagnosed or are misdiagnosed with other conditions. This is very alarming as celiac disease causes your small intestines to become inflamed and damaged, greatly affecting the overall health of your gut! Since it is responsible for absorbing essential nutrients from the food you eat everyday, a damaged small intestine can lead to deficiencies of vitamins and minerals your body needs to stay active and healthy. Globally, an estimated 50% of individuals with celiac disease are undiagnosed, and getting a correct diagnosis takes an average of 6 to 10 years! This highlights a critical need for greater awareness and understanding of this often-overlooked condition so that patients can advocate for themselves for diagnosis and better care.1 

If you or a loved one is diagnosed with celiac disease, it is crucial to understand the intricacies of the condition and how best to manage it. At Natural Path to Wellness, your naturopathic medicine advisors are committed to assisting you in learning the essentials of celiac disease and offering insights into its causes, symptoms, and effective natural management strategies suited to your preference and lifestyle. By eating nutrient-dense foods, incorporating anti-inflammatory ingredients, and following practical dietary tips, you can effectively manage your condition and improve your overall health.
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What is Celiac Disease?

Celiac disease is an autoimmune disorder triggered by gluten intake that can affect individuals of any race or age, when you are genetically predisposed to the condition. For people with Celiac, eating food containing gluten leads to an immune response that can cause damage to the villi of the small intestine. Villi are tiny, finger-like projections that help in absorbing nutrients from the food you eat. Prolonged irritation of the intestinal villi can cause malnutrition and various health complications over time, inevitably affecting your overall well-being.
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Causes of Celiac Disease

While genetics play a significant role, environmental factors greatly contribute to the development of Celiac Disease. Interestingly, some patients with genetic markers for celiac disease may never develop symptoms or may develop symptoms only after significant stressors, illnesses, environmental triggers, or traumas. If you have family members previously diagnosed with Celiac Disease, you should start becoming consciously aware of how the food you eat impacts your body and potential the triggers around you.
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​Signs and Symptoms of Celiac Disease

Symptoms of celiac disease vary widely and may manifest differently in children and adults, precisely why it is challenging to diagnose the condition. You may experience symptoms seemingly unrelated to the gastrointestinal system or have no symptoms at all! Diarrhea, delayed puberty, short height, loss of appetite, and malnutrition are commonly seen in children with celiac disease. Adults, on the other hand, typically present with cramping, abdominal pain, diarrhea or constipation, and bloating with nausea and vomiting.2  

Celiac disease affects other organs in the body, if not properly managed, due to improper absorption of nutrients in the small intestine, putting you at greater risk of developing osteoporosis (brittle bones) and bone loss.2  This increases your risk of having fractures and affects your activities of daily living. Lack of healthy red blood cells due to malabsorption of iron (iron-deficiency anemia) may also develop, causing you to feel extra tired and experience hair loss, breathlessness, and weak muscles. Celiac disease may also affect your reproductive health.
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Can Celiac Disease be Medically Treated?

​Despite its prevalence, there is currently no known cure for celiac disease and conventional medicine offers little support for diagnosed patients. Unlike allopathic management of other autoimmune conditions, which typically requires medication to weaken your immune system and surgery to remove or repair damaged tissue, managing celiac disease relies solely on complete avoidance of gluten-containing foods.3  Naturopathic medicine utilizes gluten-avoidance with the addition of various therapies designed to help reduce overall inflammation, restore intestinal health, correct nutrient deficiencies and damaged tissues, and prevent acquiring new autoimmune conditions.

​Gluten is a protein found in many grains, so this requires you to be conscious of the food you eat and avoid meals including, or contaminated with, wheat, barley, rye, and triticale. While this may seem daunting, it also means that the solution is within your control, potentially leading to lower healthcare costs and a more empowered approach to managing your own health.
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Improving Your Intestinal Health

Dietary management and lifestyle adjustments offer an empowering approach to manage symptoms and improve overall quality of life. Strict adherence to a gluten-free lifestyle prevents irritation to your intestinal villi, allowing them to heal and reform. Over time, this can alleviate your symptoms and reduce risks of long-term complications associated with untreated celiac disease. By staying informed, proactive, and committed to a gluten-free lifestyle, you can take control of your health and live your best life everyday.
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Beyond dietary changes, lifestyle adjustments are key factors to effectively managing celiac disease. By educating yourself about gluten-containing foods, reading food labels carefully to ensure its ingredients are processed in a “wheat-free” facility, and remaining gluten-free, you can alleviate your symptoms and prevent yourself from having sick days due to gut irritation. Additionally, advocating for your dietary needs in social settings is crucial to avoiding accidental exposure to foods that may contain gluten, making food choices more inclusive, and empowering others to take charge of their health. 

Guidance from your naturopathic physician is vital to assist you as you modify your food habits, reduce systemic inflammation, and foster an active and joyful lifestyle, ultimately achieving optimal health! Communicating openly allows for better understanding of the beneficial effects of gluten-free nutrition and receiving personalized recommendations suited for your needs and preferences, making these lifestyle changes easier to apply into your daily routine.

Foods that Support Gut Healing

Having strategic food choices that promote healing and reduce inflammation, in addition to avoiding meals containing gluten, helps in maintaining your body’s homeostasis (internal balance). Probiotic-rich foods are essential for gut health, as they introduce beneficial bacteria that aid digestion and support immune function. Fermented foods such as yogurt, kefir, kombucha, sauerkraut, and kimchi are excellent sources of probiotics that help restore gut flora and alleviate symptoms associated with celiac disease. Additionally, fiber-rich foods such as fruits, vegetables, legumes, and gluten-free grains, like quinoa and brown rice, promote regular bowel movements and support your digestive health.
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Nutrient-Dense Foods to Correct Deficiencies

Celiac disease often leads to nutrient deficiencies, particularly in iron, calcium, vitamin D, and B vitamins. Iron-rich foods such as lean meats, seafood, spinach, and gluten-free whole grains can help address iron deficiencies. Adequate intake of calcium supports bone health, while vitamin D aids in its absorption and directs calcium to fortify your bones. B vitamins, on the other hand, are essential in producing energy for your body’s daily needs and delivering signals from your brain for your organs to function properly. Following a well-balanced diet rich in nutrient-dense foods, will help keep your bones healthy and body energized so you can do the activities you enjoy!
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Anti-Inflammatory Ingredients

Eating anti-inflammatory foods can help reduce pain and inflammation associated with celiac disease. Ginger (Zingiber officinale), famous for its anti-inflammatory properties, can be incorporated into cooking or taken as an herbal remedy  to reduce inflammation and support immune function.4  Talking with your naturopathic physician will help you explore which anti-inflammatory options are best for your holistic health. You can even make your own fluffy almond flour banana pancakes at home!

Gluten-Free Whole Grains and Alternatives

While traditional gluten-containing grains are off-limits for patients with celiac disease, numerous gluten-free alternatives can provide essential nutrients for optimal body function. Quinoa, brown rice, buckwheat, and millet are versatile grains that offer fiber, vitamins, and minerals necessary for a well-balanced diet. These grains can be prepared into various dishes, from salads to soups, making sure you are able to enjoy a diverse, nutritious, and delicious meal. 
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How Naturopathic Medicine Can Help You ​

Navigating Celiac Disease requires more than just avoiding gluten. It involves understanding the nuances of gluten-free living, managing nutritional deficiencies, reversing tissue damage, preventing future flares, and addressing potential complications. Naturopathic medicine offers a truly holistic health approach that can provide invaluable guidance as you heal from within. The combined benefits of personalized naturopathic and nutrition education and ongoing support to effectively support your gut health will not only help in alleviating symptoms of celiac disease, but also assist your body as it heals itself. 
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At Natural Path to Wellness, we assist you in making empowered choices for your intestinal and overall health. All of our Naturopathic Physicians/Naturopathic Medicine Advisors hold doctorates in naturopathic medicine from CNME-accredited medical schools. Through their mentorship, you will learn natural approaches to health that will benefit your overall well-being, assisting you as you heal from within and address the root causes of your health issues. Our services include personalized education on diet and lifestyle, as well as supplements, botanical medicine, and other naturopathic modalities, tailored to meet your unique needs.

Whether you're newly diagnosed or seeking alternative approaches to manage celiac disease, our team is dedicated to empowering you on your journey towards wellness. Through personalized health education and ongoing support, we help you work toward your goals for optimal health and vitality through the healing power of nature. Discover how our team can assist you in restoring your optimal health and navigating life with celiac disease.
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Supplements to Support Celiac recovery by helping to:

Repair intestines & Reduce inflammation
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Author

Niño Vivares is a versatile writer and social media manager with a passion for helping people engage with new information. As a published author with two books, he has honed his expertise in writing and communications while collaborating on multidisciplinary projects globally.

Edited by Kate Nemenzo

REFERENCES:

1. Celiac disease: Fast facts. Beyond Celiac. October 4, 2023. Accessed August 2, 2024. https://www.beyondceliac.org/celiac-disease/facts-and-figures/. 
2. Tarar ZI, Zafar MU, Farooq U, Basar O, Tahan V, Daglilar E. The Progression of Celiac Disease, Diagnostic Modalities, and Treatment Options. J Investig Med High Impact Case Rep. 2021;9:23247096211053702. doi:10.1177/23247096211053702
3. Posner EB, Haseeb M. Celiac Disease. In: StatPearls. Treasure Island (FL): StatPearls Publishing; August 8, 2023.
4. Mao QQ, Xu XY, Cao SY, et al. Bioactive Compounds and Bioactivities of Ginger (Zingiber officinaleRoscoe). Foods. 2019;8(6):185. Published 2019 May 30. doi:10.3390/foods8060185