Paleo Banana Bread | Vegan, soy and gluten free

Who doesn’t love banana bread!? This is a simple and delicious recipe that is grain free, egg free, dairy free, refined sugar free, and of course gluten free. A delicious treat you will enjoy eating!

2 Ripe Banana’s
2 Flax Eggs
1/2 cup Coconut Oil
1 tsp Vanilla
2 TBS Maple Syrup
2 cups Almond Flour
1 tsp Baking Powder
1 tsp Cinnamon
Pinch of Salt

1) Preheat the oven to 350F.
2)Make the two flax eggs first by putting 2 TBS of ground flax into a bowl with 6 TBS of water. Mix together and set aside while you make the rest of the bread.
3)) Mix together the dry ingredients in one bowl, almond flour, baking powder, cinnamon and salt.
4) Mix together the wet ingredients in another bowl, mashed banana’s, flax eggs (once they have thickened), coconut oil, maple syrup and vanilla.
5) Mix the wet with the dry and combine until a batter consistency has been made. You can also put all the ingredients into a food processor as another option.
6) Place the batter into a bread tin lined with parchment paper or oiled with coconut oil or oil of choice. Place in the oven to be baked for 40 min or until golden on top.

Enjoy! Be sure to tag me on Instagram if you end up making this banana bread, I love seeing your creations come to life!

LEW xxx

Paleo Vegan Pancakes

Have you ever wondered how to make paleo pancakes without using eggs? Here is the trick, flax egg and make vegan “buttermilk.” These pancakes are a bit more dense than other pancakes but trust me when I say, they are delicious. Follow the recipe below to make your own!

1 cup almond flour
3/4 cup cassava flour (or tapioca/arrowroot starch will work as well)
1 tbs baking powder
2 tsp apple cider vinegar
1 tbs maple syrup
1 tbs coconut oil – melted
pinch of salt
1 cup almond milk
1 flax egg

1) First make the flax egg and the vegan buttermilk to set as side as they need to sit for a few minutes to work. Mix together 1 tbs ground flax seed and 3 tbs water, mix together and set aside. Mix together 1 cup almond milk with 2 tsp apple cider vinegar and set aside for 10 min to become “buttermilk.”
2) Mix together all the dry ingredients in one bowl, almond flour, cassava flour, baking powder, and salt.
3) Mix together all the wet ingredients in another bowl, flax egg, buttermilk mixture you made, coconut oil, maple syrup.
4) Now add the dry to the wet ingredients and mix together. You can also put all of the ingredients into a food processor.
5) Melt coconut oil on your pan, and place the mixture (which will be a bit thicker), onto the pan. On medium heat it should be ready to flip in 3-5 min.
6) Serve with your favourite toppings, I have a homemade apricot spread and maple syrup on mine.

Enjoy! Tag me on instagram if you end up make these, I love to see all of your creations!

LEW xxx

Gluten Free Chocolate Cake with Chocolate Icing | Paleo and Refined Sugar Free

Have you ever wanted to know how to make yourself a quick, easy and delicious chocolate cake for your birthday or just because you want cake? This is the recipe for you! It is gluten free, grain free, dairy free, soy free, and refined sugar free all without limiting your taste buds.

Here is a video on my YouTube channel where I make this cake for my birthday! Here is the full recipe on my blog.

Gluten Free Chocolate Cake with Chocolate Icing | Paleo and Refined Sugar Free

Have you ever wanted to know how to make yourself a quick, easy and delicious chocolate cake for your birthday or just because you want cake? This is the recipe for you! It is gluten free, grain free, dairy free, soy free, and refined sugar free all without limiting your taste buds.


For the cake you will need:
2 1/2 cup Almond Flour
3/4 cup Cocoa Powder
1/4 cup Coconut Flour
1 1/2 tsp Baking Powder
1 tsp Baking Soda
1/2 tsp Salt
4 eggs or 12 TBS Egg Whites
1 1/4 cup Coconut Sugar, Cane Sugar, or Maple Syrup
1/2 cup Almond Milk or Milk of Choice
1/4 cup Avocado or Olive Oil
1 1/2 tsp Vanilla Extract

For the icing you will need:
1/4 cup Dairy Free Butter or Butter of Choice
1/3 cup Almond Flour
1/2 cup Cocoa Powder
1/4 cup Maple Syrup
3 TBS Coconut Sugar or Cane Sugar
1/4 cup Almond Milk

Cake Directions:
1) Preheat oven to 350°F, and line your cake tin with parchment paper – this is an important step to ensure the batter does not stick to the sides of the tin.
2) In a bowl, put all of the dry ingredients including the almond flour, cocoa powder, coconut flour, baking powder, baking soda and salt. Hand mix it all together and be sure to get any clumps out of the flour, or use a food processor if you have one.
3) In a separate bowl, put in all of the wet ingredients including the eggs or egg whites, coconut sugar or sugar of choice, almond milk or milk of choice, olive or avocado oil, and vanilla extract. Mix it all together.
4) Add the dry ingredients to the wet ingredients and mix them together until you have a cake batter. Then add the batter to the cake tin you have prepared, and smooth the batter to the sides of the tin.
5) Put your cake tin into the oven for 25- 30 minutes or until a toothpick or knife comes out smooth from the centre of the cake. Let the cake sit in the tin for 10 minutes to cool down then take it out of the tin and let it cool down completely before icing or cutting the cake!

Icing Directions:
1) Using a food processor (you could do it without but you just have to be sure to smooth it out and mix the ingredients well), put in the diary free butter or butter of choice and mix in the food processor until smooth (about a minute).
2) Now add the almond flour, and turn the food processor on again until the ingredients start to clump together.
3) Add in the cocoa powder and maple syrup and mix the ingredients again for another 30-60 sec.
4) Now add the coconut or cane sugar along with the almond milk or milk of choice and do a final mix. The icing should be slightly thick but able to run off your spoon.
5) Add the ingredients to a storable container and put the icing in the fridge to harden a bit more.

Now you have a delicious cake to enjoy and decorate to your liking! I put cocoa nibs and raspberries on top of mine. Below is a video of me making the cake and icing for my birthday :).

Paleo Banana Bread | Acid Reflux Friendly

Have you been wondering how to make a paleo banana bread moist, soft, and delicious? How about a banana bread for anyone with acid reflux or any other digestive issues? This will be the bread for you! Simple ingredients and really easy to make!


3 medium bananas
1/4 cup and 1 TBS egg whites
2 TBS olive oil
2 cups almond flour
1 TBS baking powder
1/2 tsp salt


  1. Using a food processor or bowl, put the banana’s in and mash them until smooth.
  2. Then add in the rest of the wet ingredients – olive oil and egg whites.
  3. Add the dry ingredients to the wet ingredients, until smooth and no lumps.
  4. In a baking tin, at the ingredients and smooth out. You can grease the tin or add parchment paper.
  5. Put in the oven at 350 degrees F for 45-50 min or until golden brown and test with a toothpick and if it comes out clean, it is ready.

Let it cool down and enjoy!

Acid Reflux vs. GERD and How Can I Decrease it? | Celiac Disease

There are many symptoms that come along with celiac disease, but did you know that acid reflux and heartburn can be one of them? The last few months I have personally been experiencing more bloating after eating, waking up with phlegm in the mornings or coughing at night, and the newest symptom I have been getting is a sharp pain in my upper right abdomen.

I am still in the process of healing my gut as my TTG level is now at 28 (it should be 0-12), so it’s still high and causing damage to my small intestine. I have been having a wide range of symptoms which has caused me to try a wide range of different diets to fix the issue. One of the diets was paleo, for those of you who do not know, it is high in fats and low in carbs (no grains at all). I believe this caused havoc on my gallbladder and stomach having to break down so much good fats in my diet that I now have added issues (more on this in a different blog post). 

Acid Reflux vs. GERD

Acid reflux can range in severity from mild to serious. Gastroesophageal reflux disease (GERD) is chronic and a more severe form of acid reflux. There is also heartburn which is a symptom of both acid reflux and GERD. 

Acid Reflux

The lower esophageal sphincter (LES) is a muscle that connects the esophagus and the stomach. It is the muscle that is in charge of tightening the esophagus after food passes by it so the food does not come back up. If the muscle is weak or doesn’t tighten properly, the food can make it’s way back up the esophagus and thus making the effects of acid reflux.

Symptoms of acid reflux:

  • Heartburn
  • Cough
  • Sore throat
  • Bitter or sour taste in the mouth
  • Burning and pressure into the breastbone


The chronic form of acid reflux is known as GERD. This is diagnosed when acid reflux happens more then twice a week or there is inflammation in the esophagus. The pain caused by GERD may or may not be relieved with antacids or over the counter medications.

Symptoms of GERD: 

  • Bad breath
  • Damage to tooth enamel
  • Heartburn
  • Feeling of food coming back up into your mouth or regurgitation
  • Chest pain
  • Persistent dry cough
  • Asthma
  • Trouble swallowing

Most people will experience heartburn right after something they ate or laying down right after they eat.

What can I do to decrease acid reflux?


In April 2020, the Food and Drug Administration (FDA)

Trusted Source

requested that all forms of prescription and over-the-counter (OTC) ranitidine (Zantac) be removed from the U.S. market. This recommendation was made because unacceptable levels of NDMA, a probable carcinogen (cancer-causing chemical), were found in some ranitidine products. If you’re prescribed ranitidine, talk with your doctor about safe alternative options before stopping the drug. If you’re taking OTC ranitidine, stop taking the drug and talk with your healthcare provider about alternative options. Instead of taking unused ranitidine products to a drug take-back site, dispose of them according to the product’s instructions or by following the FDA’s guidance

Trusted Source


From the Healthline website

There are over the counter drug and prescription drug options. However, if you don’t want to be stuck taking drugs for a long period of time or want a more natural alternative, you could try the following:

First off, stop eating big meals before bed time. Eating huge meals, especially fatty or greasy foods right before bed is a huge recipe for disaster when you have acid reflux. Your body needs time to digest the food with you up right, the minute you lay down after a big meal it will increase the chances of the food coming back up your esophagus. Try to stop eating and consuming anything at least 2-3 hours before bed time to allow your body to properly digest the food you have eaten. The three top triggers for heartburn is large meals, fatty foods and late-night meals.

So onto the next point, large portions of food. When you eat a lot of food at once and your stomach becomes stretched causing the stuffed feeling and a distended stomach, this puts a lot of pressure on the lower esophageal sphincter (LES). This will happen with any large amounts of food, not just specific foods that will trigger your heart burn.

Now, fatty foods. This type of food sits around in your stomach longer which makes your body produce more acid to break it down and this will irritate your digestive system. Science has also shown that fatty foods will relax your LES which will in turn cause that increased amount of stomach acid to shoot back up your esophagus. This isn’t just the “bad” fatty foods either, this counts for the good fats as well like avocado, nuts, seeds, and oils. The good fats are good for your body, just everything in moderation…maybe don’t sit there with a jar of nut butter and a spoon until half the jar is gone like I have…whoops.

Common food that trigger heartburn:

  • Peppermint
  • Alcohol, specifically red wine
  • Caffeinated drinks like coffee, tea and energy drinks
  • Chocolate
  • Citrus fruits like oranges and lemons, amongst many others
  • Tomatoes
  • Black pepper, raw onion, garlic, and spicy foods
  • Some meats, as they are high in fatty acids and cholesterol
  • Some oils, small amounts of olive oil seems to be okay
  • High amounts of salt
  • Carbonated beverages
  • Some medications like Ibuprofen, asthma medications, progesterone, medicines for Parkinson’s disease, and certain supplements like iron and potassium

You might be thinking, what can I eat? Here are some foods to include in your diet:

  • Proteins from low-cholesterol sources such as salmon, trout, almonds, lean poultry, beans and lentils
  • Certain carbohydrates like fruit, vegetables, potatoes and some whole grains
  • Vitamin C rich foods from fruits and vegetables
  • Fruits high in fiber, magnesium, and potassium like apples, berries, pears, avocado, melons, peaches and bananas
  • Eggs, in spite of their cholesterol content, you could also opt for egg whites
  • Green vegetables like kale, broccoli, spinach, asparagus, and Brussels sprouts

Other lifestyle changes to help decrease acid reflux:

  1. Do not over eat. Try having 5 to 6 smaller meals throughout the day instead of 3 massive meals a day.
  2. Do not eat before bedtime and do not lay down right after eating. Allow 2-3 hours of digestion before you head to bed, once you lay down it’s harder on your body to digest the food you have just eaten. Allow the food to pass through your stomach first to the small intestine before you lay down.
  3. Exercise. If you are over weight this will put pressure on the LES and therefore cause heartburn. But also keep in mind you should allow your body to digest the food for 2 hours before you exercise vigorously as this may increase the likelihood of acid reflux. Abdominal work such as sit ups or leg lifts will irritate the stomach, same with jogging as this will have the contents in your stomach slush around and this will cause the contents in your stomach to go back up if you have a weak LES. However, this is not an excuse to not workout, physical exercise is a must need in each day, just be sure you allow your food to digest for at least 2 hours before you do any exercising, a light walk will be okay right after eating.
  4. Going along with exercise, try to not sit in a crunched position at your desk or in poor posture right after eating as this will put pressure on the LES. Also, try to not wear any clothes that are restricting on your belt line as this will also cause pressure to your stomach.
  5. Eat intuitively. Do not eat with the TV going or YouTube, no distractions such as your phone or reading. Just you and your food should be at the table. This will allow your body to be more aware of it’s hunger cues so you do not eat so much food that you end up with a distended stomach.

Remember that learning why your acid reflux happens and how to control it may help decrease discomfort of acid reflux. Try some simple lifestyle changes to decrease your acid reflux, and know that having it every once in a while is no cause for concern, but when you are experiencing it 1-2 times a week for an extended period of time, it is time to call your doctor to speak about your symptoms. Pain in your upper right abdomen can be acid reflux but it may be another condition including your liver or gallbladder, so it is always a good idea to consult with your family physician.


Cross Contamination and Celiac Disease

This is a bit of a controversial but very important topic to bring up in the celiac community and to the rest of the world. This is important because when I was first diagnosed I was not told of the possibilities of cross contamination and how it would effect my overall healing. 

It does not take very much gluten to make a celiac very sick, only one crumb to be in fact. One crumb will start an autoimmune response in the body, and the symptoms could or could not be present. Cross contamination could possibly be one of the hardest things to keeping a 100% gluten free diet for someone who has celiac disease as there are so many hidden places gluten can possibly be found.

I did not know of all the places that could be an issue and I am still learning over 3 years later. Places such as a cutting board, wooden spoons, or even kissing your boyfriend after he dinks a glass of beer or eats one of those massive kebabs he loves so much . Coming up next are all of the places I wish I knew to be careful of sooner, including some possible problems with the FDA (this will be a post all on it’s own, coming soon).

Where can hidden places of gluten be found?

  1. Kitchen:

Cutting Boards: Any cutting boards that have cuts in them could be hiding unknown gluten, especially wooden cutting boards. Replace these for a cutting board that does not produce deep cuts, like a wood fibre cutting board. I bought one of these a while back and love them because the cuts in them push out rather then in. This is not affiliated, but the cutting board I found is called a Epicurean and can be found here. But also, when you get new cutting boards – label them gluten free specific just like anything in the kitchen so it cannot and will not come into contact with gluten.

Wooden Spoons: Gluten can become stuck to porous products in the kitchen, one of which can be wooden spoons.

Pots and pans, colander, panini press, waffle maker, bread maker, BBQ racks, stovetop, tabletop, iron pans and pizza stones: This may seem over the top, however gluten is very good at hiding in equipment with any scratches, small holes or crevices. Therefore, scratches in non-stick pots or pans will be a perfect area for gluten to hang out, same with a porous rock pan or pot. Small crevices on a stove top or inside a panini press or a waffle maker along with a bread maker (ie. imagine a pot of pasta water over flowing onto the stove top – I know we have all been there). No you do not need to go buy a new oven, however I would scrub every inch of the top and inside of that oven before you use it again for a gluten free meal, and replace any other equipment you can that was originally used for gluten containing food. Use a designated countertop, and if this is not possible, then wipe down and clean the area of any flour or gluten containing left overs of another meal or food preparation.

Note: Although this doesn’t fall into the cross-contamination area, it is worth noting that celiacs should take precautions against breathing in flour dust when using flours with gluten. Flour dust in the nasal passages can be swallowed and end up being digested. So be careful walking into gluten containing bakeries.

Kitchen Wash cloths, sponges, rags, brushes and dish towels: HUGE spot for cross contamination, be sure to be using a gluten free only sponge or cleaning utensil for washing dishes in your sink. The gluten will soak and stick to the wash cloth, sponge, brush, towel or rag. Label one that is gluten free and keep it away from anything gluten.

Toaster and Convection Oven: This was one of the first things I replaced in my kitchen when I first learned of cross contamination. The gluten crumbs will sit on the side, top and bottom of the toaster and oven and will then make its way into your gluten free toast. Remember: it just takes one crumb to cause an autoimmune response in your body as a celiac, have a dedicated gluten free toaster and convection oven.

Utensils: For forks, knives and spoons – be sure to wash these in warm soapy water and scrub well to decease the chances of a gluten meal transferring to your gluten free meal by mistake. I’ve looked into getting a travel set of utensils for out at restaurants – may seem like a bit much, but sometimes I get a utensil with left over food on them.

Pantry and Fridge: Spills or damaged packaging can spread all over a pantry or fridge (ie. flour). Be sure that if you do not have a gluten free specific cupboard or fridge to put all gluten free products on the top shelf so nothing can spill or spread from above down into your food. Best practice is to have a separate pantry and fridge, if you can, that is a dedicated gluten free space. 

Spices, processed foods, teas, condiments: These are sneaky areas that can and usually do contain a hidden source of gluten. Always be sure that you read the label of any processed foods you buy and be sure to buy the ones that do not have any gluten containing ingredients, it can be hidden as an ingredient that does not necessarily say “gluten or wheat.”

My rule of thumb, if the package says “may contain gluten” “processed in the same facility as gluten” I stay away from them. Being 3 years into my diagnosis, my TTG levels are still higher then they should be, and I have recently just been able to get them down lower than I have been able to in the last 2 years. My secret? I have cut out processed foods, and if I need to use them, I will only buy them if they say or have a “certified gluten free” label on it. Do your research on the product you are going to buy, contact the seller and find out where that food is being processed, you are not being a pain for protecting your health and asking questions. I know for me, the reasons I could not lower my TTG levels is because I was going out to eat at restaurants and eating processed foods. Do what you feel is right, but be sure the food you are buying is certified gluten free or do your research into the company because not all good companies have the certified symbol on their product.

Butter, margarin, jam, condiments jars; Avoid ‘double dipping”: Another huge area of cross contamination, when one uses a knife or other utensil and spreads the jam or condiment on to a gluten containing piece of toast then puts that utensil back into the jar, there will be crumbs going into that same jar. As I have mentioned, it just takes one crumb to make someone violently ill with celiac disease. The crumbs that have now been transferred into that jar or onto the slab of butter, can now make its way onto a piece of gluten free toast later. Be sure to label all condiments gluten free, to avoid any crumbs from getting mixed into them.

Lentils: This one deserved a mention on it’s own because a can or bag of lentils is known for having kernels of wheat or oats (or pebbles) within the product. Be sure to buy certified gluten free lentils only.

2. Other:

Body products like soap, shampoo, conditioner, tooth paste, floss, mouth wash, face wash, makeup, hand lotion, lip stick and lip balm, sunscreen, moisturizers for face and body: First things first, there is not a lot of research showing that gluten is absorbed through the skin. HOWEVER, using gluten free body products can decrease the chances of gluten mistakenly getting into your body. Lip chaps, tooth paste, floss and mouthwash is not an area of argument – all of these products NEED to be gluten free as they go into the mouth and can be swallowed. Shampoo and conditioner is to your discretion, however, if a kid sucks on their hair, or you are sweating from a good workout and it makes its way into your mouth, there could be a reason for cross contamination. Same goes for face products, sunscreen, hand or body lotion, or nail polish, if it contains gluten and you eat with your hands, or rub the lotion on your lips and you lick them, or again, you are sweating and the sweat goes to your lips, there could be a chance of cross contamination.

Playdough: This was one that shocked me as I work as an athletic therapist and would use playdough for hand exercises and rehab all the time. This fun dough to play with contains gluten, be sure to look for ones that are labeled gluten free or make your own at home. Another option is if you work as a therapist, you could wear gloves to avoid it making contact with your hands.

Envelopes and stamps: “Web site after web site, story after story, and book after book about celiac disease, repeat the statement that gluten can be found in envelopes and stamps. But it’s not true. Tonya Muse, senior vice president of the Envelope Manufacturers Association, states that adhesives used on envelopes do not contain gluten.” -Gluten-Free Living. This is an ongoing debate and I think there needs to be more research done in this area to get a definitive answer.

Plastic in orthodontic retainers: This was another area that shocked me as I have a retainer I used every night (thankfully mine does not contain any gluten). There is a plastic called, “plasticized methacrylate polymer,” this is a plastic additive that is sometimes used in plastic and contains gluten. Be sure to check with your orthodontist that your retainer does not contain this plastic.

Friends and family in your kitchen: Even though they can mean well, they may not know the nitty gritty on exactly how to keep your food and kitchen gluten free. Just be sure to be there when they are preparing food to help them along the way if they need it.

Kisses from a loved one: Regardless if it is your other half, your parents, a sibling, an aunt or uncle or a friend, if they have just consumed gluten of any kind, there can be a chance that they will transfer it to you. Generally, I think if they brush their teeth and use mouthwash, it should get the gluten out of there and be safe to accept a kiss from them, but I think more research needs to be done in this area.

3. Cross contact away from home:

Bulk Bins: The utensils used in bulk bins can be transferred from bin to bin and with that gluten can be transferred as well. Gluten can be transferred also by hands if someone is not using the utensils and uses their hands to grab the food instead. I would recommend not eating or purchasing any foods out of a bulk bin, and be sure to only buy foods in a separate certified gluten free package.

Deli-counters: Because some processed meats can contain gluten, the equipment they use can also contain gluten when they slice the meat. Be sure that the processed meats you are buying are certified gluten free and sliced on dedicated gluten free equipment.

Buffet: Another great place for possible cross contamination due to the utensils used. There is always a chance that someone who doesn’t know any better, could have used the same spoon to pick up pasta then used that same spoon in the salad next to that pasta. Or someone is grabbing something that contains gluten and the crumbs of it falls into your gluten free food as it passes over it. If you are at a buffet, I would personally ask to talk with the chef about your options. When I went to Vegas, the chef at the buffet was absolutely amazing with me, he walked me around the whole buffet explaining what I could eat and at the end of it saw that I was still uncomfortable so he personally made me food in the back and served it to me. Always speak with the owners or chefs before you eat at a restaurant or buffet.

Gluten free products: Products that are labeled gluten free (without being certified) could possibly still contain gluten. The product itself could be gluten free, however if it is processed in the same facility as something with gluten, it can contaminate the food. If there is not a dedicated line or equipment that is 100% gluten free, the processed food can become contaminated with gluten. So be sure to contact the company to know more about how the food is processed and where it is processed. If they cannot 100% guarantee the food is gluten free, do not eat it or purchase it.

Fried foods: When ordering fried foods, such as French fries, out at a restaurant, be sure that they use a dedicated gluten free frier, as a frier that is used for gluten containing foods will contaminate your gluten free food if used in the same frier. Always be sure to talk with your server about how the food is prepared in the kitchen.

Airplanes and traveling: Always travel with your own food from home or certified gluten free bars or products that you can easily travel with. If this is not possible, be sure to contact the airline ahead of time to sort out gluten free meals for you on the plane. You do not want to be stuck on a plane without a meal for 11+ hours, believe me, I’ve been there.

FDA and Gluten Free Labeling

This is a controversial topic that needs a post on it’s own, which I will begin writing and get up on this blog very soon. The FDA (Food and Drug Administration) in the US states: “The rule specifies, among other criteria, that any foods that carry the label ‘gluten-free,’ ‘no gluten,’ ‘free of gluten,’ or ‘without gluten’ must contain less than 20 parts per million (ppm) of gluten. This level is the lowest that can be reliably detected in foods using scientifically validated analytical methods. Other countries and international bodies use these same criteria, as most people with celiac disease can tolerate foods with very small amounts of gluten.” They state that ‘most people’ with celiac disease can tolerate these levels which means not all can tolerate it. Also, not all countries use the same labeling criteria, take Australia and New Zealand for instance, they have a 0% tolerance of gluten found in gluten free foods, probably why I felt great while eating over there. I’m not trying to pick a fight with the FDA, I just believe more research needs to be done on this topic. Blog on this coming soon, I need to do more research into studies on this topic to give you the right information.

There are more and more studies coming out on the cross contamination of gluten with celiac disease. Some studies showing that cross contamination does or does not happen in the areas I mentioned above. However, I believe more studies need to be done to know for sure, so in the mean time, it doesn’t hurt to follow general rules and guidelines given to you by your dietician, nutritionist or doctor on what foods to avoid and where cross contamination can occur. 

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Oral Health and Celiac Disease

Celiac disease is mostly known for affecting the gut health of someone with the autoimmune disease. But did you know that it actually can affect almost all other systems in the body as well? One of which being oral health, thankfully I personally have only experienced a few of these symptoms thus far, I will talk more about this down below.

What are the symptoms of oral health and celiac disease?

  1. Children and Celiac Disease
    This is commonly seen in their permanent teeth rather then baby teeth. The first sign to look out for is they may not have enough enamel, as their teeth may look patchy or discoloured, this is also known as enamel hypoplasia and can cause tooth cavities or an increased tooth sensitivity. A child with celiac disease could also have teeth that are pitted or have a deep horizontal groove.

    Children are not the only ones who can have these defects, it can also be seen in adults who have a genetic disorder, poor nutrition or are taking certain medications. Regardless, people with celiac disease are more likely to develop enamel defects then people without the condition.

  2. Enamel Defects
    A few theories as to why adults and children can have enamel defects comes to mind. One of which being the nutrition deficiencies that can be caused with celiac disease, or the immune system of the individual is attacking the enamel itself causing the defects.

    There have been studies to show that there may be direct immune system damage occurring where dental enamel defects are also found in close relatives of someone with celiac disease but who have not been diagnosed with the condition themselves.

    Unfortunately, the damage caused to the enamel is not reversible, however, the dental community has advanced ways of improving peoples mouths these days that are very impressive.

  3. Cavities
    This can be common in people who have been or not yet been diagnosed with celiac disease. Sometimes people complain of bad breath with multiple cavities. If there are any enamel defects that has started from childhood or even as an adult, this can lead to cavities occurring, especially with undiagnosed celiac disease.

    Due to the damaged caused in the small intestine from active celiac disease, malabsorption of essential vitamins and minerals such as vitamin D and calcium can occur. These are both essential for strong bones and overall good health, not just in the mouth. This can all be resolved for someone with celiac disease to prevent further damage while following a strict gluten free diet.

  4. Mouth Sores or Canker Sores
    Personally, this was a symptom that I struggled with, I would always have sores in my mouth and just before diagnosis, they were huge, irritated and bleeding. If you have ever had these sores before, you know just how painful they can become. They can be found on the gums, inside the cheeks or lips, and on the tongue, and can last for up to 7-14 days.

    Research has shown that people with celiac disease are more prone to developing aphthous ulcers (canker sores) then people without the disease. The numbers show that 16% of children and 26% of adults with celiac disease have recurring mouth sores, I can whole heartedly vote yes for this information as if I have been glutened, guaranteed, I will have canker sores develop in my mouth within a day or two.

    As with other dental problems, malnutrition seems to be the culprit as to why people with celiac disease get these sores. Low levels of iron, folate and B12 could cause the sores to develop.

    However, with that being said, there are a lot of reasons why canker sores develop in the mouth such as irritation being one of them. If you are concerned, consult with a doctor or a dentist as to the reasons you are getting them, it may not be that you are an undiagnosed case of celiac disease. Always consult with your healthcare professionals before you start making assumptions.

  5. Dry Mouth
    This is a condition that I have spoken about in another recent blog of mine that you can find here.

    Having a dry mouth can result in tooth decay, the teeth need the saliva to stay healthy, which is why if you are a mouth breather you need to correct the biomechanics of this and become a nose breather. Saliva controls the bacteria that can develop in the mouth, so if it is not readily available, this can sometimes result in catastrophic tooth decay or tooth loss.

    There is a condition called: Sjögren’s syndrome, which is an autoimmune disease that causes dry eyes and mouth because it attacks the glands you need for moisture of the mouth and eyes. Just because you have celiac disease does not mean you will develop Sjögren’s syndrome and vice versa.

    Nonetheless, if you’ve been diagnosed with celiac disease and you suffer from dry mouth or dry eyes, you should talk with your doctor about the possibility of Sjögren’s syndrome. If it turns out you have both, prescription medicines are available that can help stimulate the flow of saliva and protect your teeth.

  6. Inflamed Gums
    This is another personal symptom of my own, every appointment at the dentist I am told that my teeth look fantastic (thank goodness), but my gums are always inflamed without any signs of plaque build up. Just before I was diagnosed with celiac disease my gums would bleed every time I brushed my teeth, I was later told that this can be a sign of malnutrition in the body.

    I have been told my swollen gums could be due to the inflammation caused in my gut from the celiac disease damage that is still trying to heal and therefore could possibly be causing a chronic inflammatory response elsewhere in my body like my gums.

    People with gluten allergies often suffer from periodontal disease and have inflamed, red, swollen, painful gums. A gluten-free diet can relieve the symptoms of gum disease by relieving inflammation.

  7. Cheilosis
    Cheilosis (also called cheilitis) is a painful inflammation and cracking of the corners of the mouth. It sometimes occurs on only one side of the mouth, but usually involves both sides.

    This can occur in someone with celiac disease due to malnutrition and deficiencies in Vitamin B and Folate. It can also be related to megaloblastic anemia which is caused when red blood cells are not produced properly and the bone marrow produces abnormally large red blood cells.

    This is another symptom that I personally have had when I was a kid and sometimes as an adult. This can be very painful and irritating as anything that touches it burns or every time you open your mouth, can rip it more.

  8. TMJ Disorders
    This is a condition that can be occurring due to an inflammatory response in the body from an autoimmune disease, an injury directly to your jaw, or it can be due to bruxism (a condition where you clench and grind your teeth).

    Regardless of the cause, there is more research coming out that connects TMJ pain to celiac disease and the autoimmune response that occurs in the body because of it. More research needs to be done, but there have been connections of celiac disease and muscle and joint pain as well.

  9. Thrush
    This is a candida overgrowth within the body which is a fungus that includes over 20 species of yeast. This overgrowth can be common in people who are immune compressed and indicates a damaged immune system.

    Once again, this is another symptom that I regularly delt with at first. This is also a condition that should have a blog post all to itself as there is a lot of information and research on this.

  10. Plastic
    This is not a symptom as it is something to be aware of. This absolutely blew my mind when I read about this as I use an orthodontic retainer every night. The plastic found in dental equipment or retainers could possibly contain a plastic called: plasticized methacrylate polymer. This is an additive to some plastics and contains gluten.

    Back in 2013 there was a 9 year old girl diagnosed with celiac disease, who continued to be symptomatic even after eating a gluten free diet. Doctors eventually discovered that the orthodontic appliance she was using had the plastic additive mentioned above. After stopping use of the retainer, her symptoms improved and eventually she became symptom free. This just goes to show that it is not just what your consume but also what you use that could possibly have an effect on a celiac’s body. Be sure to check your toothpaste, mouth wash and lip chap for any gluten additives.

If you are concerned of any symptoms you may be experiencing, be sure to always consult your healthcare professional for more information.


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