Many people are discovering that they are sensitive to wheat, dairy and sugar. Is this a new phenomenon or just a key to the mystery of mood disorders in some people? In 1980, Dr William Philpott outlined the connection of food allergies and food addictions to many psychological conditions from autism to schizophrenia in his book Brain Allergies. The connection of food to mood is often not investigated, but just as the psyche can affect the body, the body has an affect on the psyche. In Psychology Today, October 30, 2009, depression is just one symptom of celiac disease, (an autoimmune disorder of the small intestine that is triggered by eating gluten containing foods). Celiac is not diagnosed nearly as often as it occurs and is frequently misdiagnosed as IBS or as many other conditions. Anyone with a family history of diabetes, heart disease, allergies, ADHD, autism, digestive conditions or celiac disease may find that by completely avoiding foods containing gluten, casein, and sugar they feel much better.

How can what we eat affect how we feel?

Like many others, you may have difficulty completely digesting and metabolizing gluten, grains, and dairy. When a food is not digested it can form irritating substances that cause inflammation. Add sugar to the mix and gut bacteria and yeasts ferment the food, creating inflammatory substances. These substances travel throughout the body and affect every cell, including the brain. Inflammation is now considered to be a source of almost all chronic diseases.

Definitions:

Gluten is a protein in wheat, rye, barley, spelt, kamut, triticale, (and oats due to contamination from wheat). Wheat germ and wheat bran also contain gluten. Gluten is very difficult to digest. In possibly 30% of the population gluten triggers autoimmune damage to the small intestine (celiac disease), thus interfering with nutrient absorption. Even if you do not have celiac you may still be sensitive to gluten and need to avoid it.

Casein is the main protein in cow’s milk and is difficult to digest. Intolerance to dairy may be due in part to difficulty digesting casein. Casein is in all milk, cheese, cream, and even some foods labeled as non-dairy. This includes cow, goat, sheep and water buffalo dairy products. Butter and clarified butter (ghee) contain casein. Goat milk has considerably less casein, but still has some, so if you are very sensitive you should avoid it as well. Many other products have had casein added. Lunch-meats and sauces often contain casein. Non-dairy does not mean casein-free. It is a term the dairy industry invented to indicate less than 1/2% milk by weight, which could mean it contains as much casein as whole milk.

Sugar and high fructose corn syrup have been added to so many foods, even those that do not taste sweet. They are added as fillers and preservatives, to moisten foods, and they ultimately increase our addiction to these food products. Sugar is devoid of nutrients and so it is a leading cause of fatigue, weight gain, inflammation and blood sugar irregularities.

What is left to eat?

As Michael Pollen says, “Eat food. Not too much. Mostly plants.” The kinds of foods to consume are those your great grandparents would recognize.

Your ancestors would have eaten protein in the form of meats, including organ meats and poultry, eggs, cold-water ocean fish. These would have been organic (by default) and pasture-raised since factory farming was not around. Other important protein sources include lentils, dried beans, split peas that were soaked overnight and slow cooked to improve digestibility.

Unrefined and natural fats are important for good health. Essential fatty acids reduce inflammation and support brain and nerve function. High heat (as from roasting) can damage the delicate essential polyunsaturated fats found in nuts and seeds. For a healthy mix of essential fatty acids eat fresh, raw, nuts and seeds, and nut. Avoid all hydrogenated oils as they contribute to inflammation.

A wide variety of seasonal, local and organic, cooked or raw vegetables are necessary for good health because they contain the vitamins, minerals and fiber you need to be healthy. Consume three to four times as many vegetables as protein foods.

Use fresh fruit for sweetening instead of sugar and refined sweeteners. Avoid all artificial sweeteners to avoid questionable chemicals. Other natural sweeteners are stevia leaf powder or licorice powder.

By avoiding gluten, casein and sugar you may find you have fewer illnesses, increased energy, improved memory and mood. Those with celiac must avoid gluten, and often casein and refined sugar forever. Your body and mind will thank you.

For more information on how to eat delicious whole foods and avoid these irritants see “The Whole-food Guide to Overcoming IBS”.

guest blogger Laura J. Knoff, NC is the author of The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well With IBS, Indigestion, and Other Digestive Disorders .