My journey is it gluten or fiber?

[xxnonamexx]

I have been gluten-free self diagnosed since April and have been doing great from learning how to cook bake what to eat etc. however recently I was so sick for like an hour like food poisoning. I retraced what I ate and only thing introduced was trubar gluten-free protein bar but it was high fiber. I am wondering how to distinguish if gluten got me it high fiber as I continue to navigate this journey. When I cook pasta I clean everything soap and water before to avoid cross contamination but trying to figure out what it could be. Now with the holidays I'll be making gluten free cookies as well as gluten cookies so I know I need to wash well and bake separately. Any other tips and tricks thanks.

[Scott Adams]

It's great to hear that your gluten-free journey has been going well overall, and it's smart to be a detective when a reaction occurs. Distinguishing between a gluten cross-contamination issue and a reaction to high fiber can be tricky, as symptoms can sometimes overlap. The sudden, intense, food poisoning-like hour you experienced does sound more consistent with a specific intolerance or contamination, as a high-fiber reaction typically involves more digestive discomfort like bloating or gas that lasts longer. Since the protein bar was the only new variable, it’s a strong suspect; it's worth checking if it contains ingredients like sugar alcohols (e.g., maltitol, sorbitol) or certain fibers (inulin/chicory root) that are notorious for causing acute digestive upset, even in gluten-free products.

For your holiday baking, your plan is solid: bake the gluten-free items first, use entirely separate utensils and pans (not just washed), and consider color-coding tools to avoid mix-ups. Additionally, store your gluten-free flours and ingredients well away from any airborne wheat flour, which can stay in the air for hours and settle on surfaces. Keep listening to your body and introducing new packaged foods one at a time—it’s the best way to navigate and pinpoint triggers on your journey.

[ShariW]

I have found that in addition to gluten, I am sensitive to inulin/chicory root fiber. I wondered why I had gastrointestinal symptoms after drinking a Chobani yogurt drink - much like being glutened. Happened at least twice before I figured out that it was that chicory root fiber additive. I do not react to ordinary dairy, yogurt, etc. 

For the holidays, I will only be baking gluten-free treats. I got rid of all gluten-containing flours, mixes and pastas in my kitchen. Much easier to avoid cross-contamination that way!

[knitty kitty]

@xxnonamexx,

There's labeling on those Trubar gluten free high fiber protein bars that say:

"Manufactured in a facility that also processes peanuts, milk, soy, fish, WHEAT, sesame, and other tree nuts."

You may want to avoid products made in shared facilities.  

If you are trying to add more fiber to your diet to ease constipation, considering eating more leafy green vegetables and cruciferous vegetables.  Not only are these high in fiber, they also are good sources of magnesium.  Many newly diagnosed are low in magnesium and B vitamins and suffer with constipation.  Thiamine Vitamin B1 and magnesium work together.  Thiamine in the form Benfotiamine has been shown to improve intestinal health.  Thiamine and magnesium are important to gastrointestinal health and function.  

[xxnonamexx]

I read that as well but I saw the Certified Gluten free symbol that is the reason I ourchased it.

[Scott Adams]

In general if it is certified gluten-free serious steps are taken to avoid cross-contamination, but things can still happen in a shared facility, and gluten-free certification isn't a guarantee, as we've seen recently:

 

[knitty kitty]

On 12/17/2025 at 4:59 AM, xxnonamexx said:

I read that as well but I saw the Certified Gluten free symbol that is the reason I ourchased it.

Don't feel bad!  I've made the same mistake!  

@Scott Adams's article is enlightening. 

Wait until you are more fully healed before trying questionable products.  

I found following the Autoimmune Protocol Diet, AIP diet, most helpful for healing.  Have you tried it?

[xxnonamexx]

First time I heard of aip what is it?

[xxnonamexx]

I just looked up AIP what to et and the ones I dont are Bone Brother, Ghee, Collagen, Fermented foods or fish. I am not big with fish but if I do it would be Wild Planet skip jack albacore pole caught which has lowest mercury tuna. I avoid Gluten as much as possible. I am lactose so I avoid dairy for years. During my 9 months gluten-free I have had eggs,  nuts/seed, potatoes, peppers, coffee w/o issue. I have avoided sugar alcohol and alcohol. I am thinking I had a Trubar and IQ bar both gluten-free but I think the fiber count put me over as the Trubar was 12g IQ bar was 9 plus Bobs oatmeal in the morning I think put we way over the top of fiber. I will keep on watching what I eat. Thanks

[knitty kitty]

The low histamine version of the AIP diet excludes bone broth and fermented foods as these are high in histamine.  Fish is also high in histamine usually. 

Some Celiac people are lactose intolerant because their damaged intestinal villi can't produce the enzyme lactase needed to digest dairy.  Some Celiac people react to the protein in dairy, Casein, which can trigger an autoimmune response the same as that towards gluten.  Some people are genetically predisposed to stop making lactase as they age.  

A high fiber diet can make SIBO worse.  The SIBO bacteria ferment that fiber which can result in worsening symptoms like gas and bloating.  

The multivitamins and B Complex you listed in another post both contain Thiamine Mononitrate.  Thiamine Mononitrate is not a bioavailable form of thiamine.  The body has difficulty absorbing and utilizing it.  Only thirty percent of thiamine mononitrate is absorbed and even less is utilized.  Thiamine Hydrochloride, Benfotiamine and TTFD (tetrahydrofurfuryl disulfide) are much better for your body.  Keep taking what you have, but add Benfotiamine, and you'll see a big difference.  

Have you had a genetic test to look for the most common genes for Celiac disease?  You may want to get a DNA test done before you attempt a gluten challenge.  

Keep us posted on your progress!

[xxnonamexx]

I haven't had any tests for celiac. I didn't think I'm celiac based upon symptoms as I noticed no issues with lil contamination but I'm the sitting when I go for yearly physical I will get more info on testing etc. I stopped taking multivitamins to see if I noticed any differences. What would benfotiamine do for me? Thanks

[knitty kitty]

Benfotiamine and the other B vitamins help repair damaged tissue, like the intestines, and they help build muscle.

[xxnonamexx]

Thanks do you take it? What brand? Is have to check consumerlabs for which is best 

[knitty kitty]

Be aware that going gluten free prior to testing may cause worsening symptoms when gluten is reintroduced for the gluten challenge.  

The updated gluten challenge guidelines state that TEN grams of gluten (equivalent to 5 to 8 slices of bread) be eaten daily for a minimum of two weeks.  THREE grams of gluten is sufficient to produce symptoms, but it's not enough to provoke the increase in antibodies needed for blood tests.  (See article below.  Be sure to read the comments.)  So, your "lil gluten contamination"  may not have been enough to trigger that autoimmune response to the point you would notice.

Not all symptoms of Celiac disease have to do with digestive problems. There are over two hundred symptoms of Celiac disease. There are symptoms that can manifest in other parts of the body.  Joint pain, skin problems, migraines, problems with other organs like the gallbladder, pancreas, thyroid.  Some nutritional deficiencies cause other health problems.  

I take Life Extension Mega Benfotiamine.  I take Objective Nutrients Thiamax (TTFD),  or Maxlife Natutrals TTFD-B1 Max.   I like these because they don't contain rice flour fillers, and they are gluten free.  

 

 

[xxnonamexx]

Thanks for the info. Yes I am aware about the testing but I don't want to eat gluten again and go through the pain to get tested. I will speak with my doctor in March about it but I heard next year they should have the blood test where they add gluten to see results instead of forcing to eat gluten over the long period to get tested. Either way I know I feel so much better w/o gluten so I know I am on the right track just trying to gain more knowledge on it as I continue the journey. When I eat out a few restaurants were very helpful in assisting what I can eat and I felt fine so I have my safe restaurants. Eating at home I have been better its just with family scheduling with young kids its a bit harder to cook but I have started to incorporate gluten-free so its been a bit better but just tired of same foods so I will have to adjust and hosting the holidays this will be challenging but I know how to bake cookies gluten-free so I feel better lol. I take a multivitamin and B-Complexes Kirkland Signature Super-B Complex  was rated as the best on consumerlabs as they independently test for safety absorbtion gluten free etc. I have to ook into the ones you take to see if it will benefit me as I see you also take thiamax and benfotiamine. I need to look into each but do you noticed a difference since taking them?

[knitty kitty]

Yes, I have noticed a big difference.  I had serious malnutrition symptoms that my doctors couldn't figure out, so they blamed me, said I was "depressed" and washed their hands of me.  At home, I could feel myself dying, and, with nothing left to lose, I relied on knowledge from my microbiology and nutrition classes at university.  I went gluten free.  I started taking vitamins according to my nutritional deficiency symptoms.  Vitamins worked.  My health improved.  Now I'm here to help others.  Celiac disease causes malabsorption which results in malnutrition.  Doctors don't recognize the symptoms of Celiac disease and malnutrition.

Benfotiamine has been shown to promote intestinal healing and digestion, improves diabetes and neuropathy and much more.  TTFD (Thiamax or TTFD-B1 Max) helps with brain function, neuropathy and lots more.  Every cell in the body needs thiamine to make energy so the cell can function.  Without sufficient thiamine, mitochondria die.  Every cell also needs thiamine and the other B vitamins to make life sustaining enzymes.  Thiamine has antiviral and antibacterial properties.  

We may not be getting sufficient thiamine from our diets if we eat a lot of carbohydrates.  The more carbs one eats the more thiamine is needed to process them into energy.  If there's insufficient thiamine, the body stores the carbs as fat. This is called high calorie malnutrition.  

We may not be getting sufficient thiamine from our diets if we eat a gluten free diet.  Gluten free flours and processed foods are not required to be enriched nor fortified with vitamins and minerals like their gluten containing counterparts.  Meats are the best sources of thiamine, but some veggies (beans, potatoes, squash) and fruits (citrus and berries) contain some thiamine.   

Explore thiamine more here:

https://hormonesmatter.com/thiamine-deficiency-causes-problems/

[xxnonamexx]

Thanks very interesting I have to see if I should take these 2 vitamins along with my multi and super Vit B complex or if its too much or would hurt me. I don't have any other health issues but would love to see if this improves anything especially to feel stronger build muscle.

[knitty kitty]

There are eight essential B vitamins.  They are all water soluble.  Any excess of B vitamins is easily excreted by the kidneys.  

Thiamine is Vitamin B 1.  Thiamine is safe and nontoxic even in high doses.  Benfotiamine and TTFD are forms of Thiamine that the body can utilize very easily.  

The form of Thiamine in the supplements you mentioned is Thiamine Mononitrate, a form that the body does not absorb well and does not utilize well.  Only about thirty percent of the amount on the label is actually absorbed in the small intestine.  Less than that can actually be used by the body.  Manufacturers add thiamine mononitrate to their products because it's cheap and shelf-stable.  Thiamine and other B vitamins break down when exposed to light and heat and over time.  Thiamine Mononitrate is a form that does not break down over time sitting on a shelf waiting for someone to buy them.  What makes Thiamine Mononitrate shelf stable makes it difficult for the body to turn into a useable form.  In fact, it takes more thiamine to turn it into a useable form.  

Gastrointestinal Beriberi is a localized shortage of Thiamine in the gastrointestinal tract.  High carbohydrate meals can result in gastrointestinal symptoms of Gastric Beriberi.  Fiber is a type of carbohydrate.  So, high fiber/carbohydrate snacks could trigger Gastric Beriberi.  

Since blood tests for Thiamine and other B vitamins are so inaccurate, the World Health Organization recommends trying Thiamine and looking for health improvement because it's safe and nontoxic.  

[xxnonamexx]

I looked further into Thiamax Vitamin B1 by objective nutrients and read all the great reviews. I think I will give this a try. I noticed only possible side affect is possibly the first week so body adjusts. Life Extensions carries Benfotiamine with Thiamine and the mega one you mentioned. Not sure if both in one is better or seperate. some reviews state a laxative affect as side affect. SHould I take with my super B complex or just these 2 and multivitamin? I will do further research but I appreciate the wonderful explanation you provided on Thiamine.

[knitty kitty]

Yes, do take your B Complex with Benfotiamine or Thiamax.  Thiamine interacts with each of the other B vitamins in the B Complex to make energy and enzymes, so best to take them together earlier in your day.  Taking them too close to bedtime can keep you too energetic to go to sleep.  

The Life Extension Benfotiamine with Thiamine is Benfotiamine and Thiamine Hydrochloride, another form of thiamine the body likes.  The Thiamine HCl just helps the Benfotiamine work better.   Read the label for how many milligrams are in them.  The Mega Benfotiamine is 250 mgs.  Another Benfothiamine has 100 mgs.  You might want to start with the 100 mg.   

I like to take Thiamax in the morning with a B Complex at breakfast.  I take the Benfotiamine with another meal.  You can take your multivitamin with Benfotiamine at lunch.  

Add a magnesium supplement, too.  Thiamine needs magnesium to make some important enzymes.  Life Extension makes Neuro-Mag, Magnesium Threonate, which is really beneficial.  (Don't take Magnesium Oxide.  It's not absorbed well, instead it pulls water into the digestive tract and is used to relieve constipation.)

 I'm not a big fan of multivitamins because they don't always dissolve well in our intestines, and give people a false sense of security.  (There's videos on how to test how well your multivitamin dissolves.).  Multivitamins don't prevent deficiencies and aren't strong enough to correct deficiencies.  

I'm happy you are trying Thiamax and Benfotiamine!  Keep us posted on your progress!  I'm happy to answer any questions you may have.  

[xxnonamexx]

Life Extension Benfotiamine with Thiamine has 100MG of Ben and 25 of Thia..... Do you think this is the one I should take or Objective Nutrients Thiamax (TTFD) which has 100MG Thiamine. How much magnesium should I look for? I take the womens 50+ multivitamin since consumerlabs stated and tested that it has the right amount of vitamins and not too much for men and doesn't have BHT which has shown to cause liver cancer in animals. I was never big with multivitamins as well as doctors I just read when I was first going gluten free to take a multi but I think I will stop them and work on trying the super B Thia and Ben, Mag.

 

[knitty kitty]

I take both Benfotiamine and TTFD.  

You might want to start with the Benfotiamine for a few days and then add in the TTFD.  

You can look for NeuroMag (Magnesium Threonate).  A magnesium glycinate is fine, too.  Doctor's Best is a good brand.  Don't take more than 300mg total per day of magnesium or it may have a laxative effect.  

Be sure to take the B Complex.  The Benfotiamine and TTFD will need the other B vitamins.  

[xxnonamexx]

what Benfotiamine should I take as Life Extension contains both Ben and TTFD.

[knitty kitty]

No, Life Extension contains Benfotiamine and Thiamine Hydrochloride.

Objective Nutrients Thiamax contains TTFD.    

I take both of these and a B Complex.  

[xxnonamexx]

sorry a bit confused so I should take my B complex along with Objective Nutrients Thiamax for TTFD but what about a Benfotiamine to take. The Life extensions contains Benfotiamine and Thiamine together or im confusing myself. I am trying to see if I take Thiamax what should I take for Benfotiamine. Thanks EDITING after further research I see ones water soluble ones fat soluble. So I guess 100MG as you suggested of Life Extension contains Benfotiamine and Thiamine Hydrochloride. and the Objective Nutrients Thiamax contains TTFD.     would work for me.