If your mom, dad, aunt and uncle, cousins, best friend, partner and dog are “off gluten,” should you be too? The answer might be quite controversial.
Many health and wellness professionals consider it the enemy but others say that if your body isn’t allergic, intolerant or sensitive to it, it’s just fine to consume. Since consuming it is one of my favorite pastimes, I thought I’d better find out just how good or bad it is for me.
K, but, what even is gluten?
Gluten is the name of a group of proteins found in grains like wheat, rye, barley and spelt. The two more well-known proteins in gluten are glutenin and gliadin, and they are responsible for some people’s negative reactions to gluten. BUT they’re also what gives bread its soft and yummy chewy-ness. You see, it is the glue that holds the dough together, giving it it’s elasticity. Without it, we get cardboard—or at least that how it used to be.
Right. So, why do we hate it?
Well, not everyone reacts negatively to gluten. Those who do may have celiac disease or a non-celiac gluten sensitivity; others may have an allergy or just an intolerance to it. Common symptoms are often gastrointestinal-related: cramping and abdominal pain, gas, bloating, nausea, vomiting, diarrhea. However, beware: you may also experience systemic symptoms such as headaches, body aches, weight loss, rashes, fatigue, anemia, depression, anxiety and more.
What causes the problems?
For those suffering from celiac disease, an auto–immune disease of unknown etiology, gluten consumption induces an immune reaction that in turn causes damage to the small intestine. Specifically, the immune system attacks the tissue that lines the small intestine—this is called the villi, the finger-like projections that increase the surface area of the intestinal walls and allow for the proper absorption of nutrients. When attacked, the villi flatten out and no longer function as they should. This reaction leads to a whole heap of health concerns and the dangerous possibility of severe malnutrition.
Those who are sensitive or allergic to gluten will likely not experience that damage to their small intestine, but they will experience inflammatory reactions that lead to a wide range of digestive and systemic symptoms.
So, how should we treat these health issues?
It should come as no surprise that the answer is AVOID GLUTEN. Depending on the level of your sensitivity, you may even have to avoid gluten-free foods that are processed in a facility that produces food that does have gluten. In today’s world, however, that shouldn’t be too difficult; we have so many options, and tasty ones, I might add (thank you, cauliflower crust pizza!).
Hmm. I feel bloated after a plate of pasta. Do I have a gluten sensitivity?
So you’re feeling bloated after a beer and a burger—was it the beer and the bun (both contain gluten) or was it the salty late–night meal that left you feeling six months pregnant? There is a whole heap of tests out there to help you figure out if you have celiac disease or not. The most common is a type of blood test called a tissue transglutaminase IgA (tTG-IgA) test. For this test to be accurate, you should be on a gluten–containing diet. False negatives and positives are common, however, so other complimentary tests are available.
If your test results come back negative and you don’t have celiac disease, you may be suffering from other digestive issues or a non-celiac gluten sensitivity (NCGS). Not a lot of lab testing exists to diagnose these issues, so you’re best off trying an elimination diet, which involves removing gluten from your diet for about three weeks and tracking how your symptoms improve before slowly reintroducing it, noting any change in the previous improvement of those symptoms. This method takes work, however, as many foods contain gluten; there’s also the risk of cross–contamination and the possibility of using gluten–containing topical products, which may also cause symptoms.
I’m not sensitive to gluten, but my friend lost weight by eliminating it from her diet. Will that work for me, too?
No solid research exists to validate the claim that cutting gluten from your diet will help you lose weight, but it does stand to reason that eliminating things like beer, processed food and food that’s high in carbs can’t hurt you in your quest. Research does exist, though, on the increased risk of cardiovascular disease in those on a gluten-free diet who don’t have a gluten sensitivity.
Many studies have also been done on the detrimental effect gluten can have on those suffering from autism, fibromyalgia and certain autoimmune diseases.
Ok! Survey says?
If you don’t experience any gluten-triggered symptoms, then by all means, have it (but keep in mind, moderation is key). If you do have a sensitivity or allergy, steer clear and let your body heal. Some people find that after avoiding it for an extended period of time, they’re able to have it again (in moderation) without aggravating any of their previous symptoms. Plus, remember: wine is generally considered gluten–free (cue the sigh of relief).
