Is gluten good for me? is one of the questions I’m most commonly asked by my clients, friends, and family. Gluten is present in many foods, such as bread, pasta, cookies, pastries, and even beverages like beer. While it has been a dietary staple for thousands of years, going gluten-free has become a significant health trend over the past decade. Some people claim gluten harms their health, while others warn of potential nutritional deficiencies from excluding it. So, what’s the reality?
With the abundance of information and opinions available, it can be challenging to distinguish fact from fiction. I’ll delve into this topic to help you decide if going gluten-free is the right choice for you and also share my personal experience with you.
What is Gluten and Where is it Found?
Gluten is a collective term for proteins found in grains like wheat, barley, and rye. The primary proteins in wheat are glutenin and gliadin, which provide bread with its elastic and stretchy texture. While some products naturally contain gluten, it is also added to foods to enhance protein content, texture, and binding in processed items.
You can find gluten in many products (this is not an exhaustive list!), including:
Wheat flour
Bread and breaded foods
Pasta
Soy sauce (note that Tamari soy sauce is gluten-free)
Beer, lager, and ales
Cakes and biscuits
Pizza, pies, dumplings
Breakfast cereals
Many packet sauces
Note: Oats are naturally gluten-free, but they are often processed in facilities that handle gluten-containing grains. It’s best to choose certified gluten-free oats to ensure they are completely free of gluten.
What are the Issues with Eating Gluten?
The gluten proteins can be difficult for the body to digest. When they are not fully broken down, they can lead to inflammation in the digestive tract or leak through the intestinal wall into the bloodstream, triggering an immune response.
Coeliac disease is the most well-known gluten-related condition. It is an autoimmune disorder caused by gluten, prompting the body to attack the small intestine, damaging its lining. Symptoms can include digestive issues like diarrhoea and cramping, as well as neurological disorders and skin conditions.
Coeliac disease is typically diagnosed through intestinal biopsy, but there are specialist tests that can identify issues earlier which are not available on the NHS. Feel free to email me for more information on this.
Wheat allergy involves an abnormal immune reaction to proteins in wheat. Symptoms can range from mild to severe, including anaphylaxis which can cause breathing difficulties and even death. Wheat allergies are often detected through blood tests for IgE antibodies.
Non-coeliac gluten sensitivity encompasses various symptoms related to gluten intolerance. You might notice gluten causes you discomfort due to symptoms such as:
Bloating
Abdominal pain
Constipation
Diarrhoea
Joint or muscle pain
Fatigue
Brain fog
Infertility
Autoimmune diseases
When gluten is consumed, the body produces zonulin, a protein that regulates intestinal permeability. Over time, gluten intake and zonulin release can lead to increased intestinal permeability, often referred to as 'leaky gut.' This condition can result in systemic inflammation and contribute to autoimmune responses.
When Gluten products have been around for 1000s of years, Why is This a Concern Now?
You might wonder why gluten-containing foods, which have existed for thousands of years, are a problem today. The modern diet heavily relies on gluten-containing grains due to the convenience of processed foods. It’s common for individuals to consume cereal or toast for breakfast, a sandwich for lunch, and a pasta dish or pie for dinner. We are consuming too much gluten.
Moreover, the wheat we eat today is significantly different from historical varieties. Industrial milling processes produce highly refined white flour, stripping it of essential nutrients. Today’s wheat is also cultivated with fertilisers and pesticides for higher yields.
Dr. William Davis, author of Wheat Belly, remarks that the wheat sold today is light years removed from that of 40 years ago. According to him, "“This thing being sold to us called wheat – it ain’t wheat. It’s this stocky high-yield plan, a distant relative of the wheat our mothers used to make muffins from."
Is Giving Up Gluten Bad for Me?
You may have encountered articles suggesting that unless you are coeliac, you must consume gluten-containing foods to avoid negative health effects. This is a misconception. Such articles often cite nutrient deficiencies related to fortified gluten-containing products. However, you can simply choose to eat foods that are naturally rich in vitamins.
However, don’t assume gluten-free foods are inherently healthy either. Processed gluten-free products, such as breads and pastries, often contain a long list of unfamiliar ingredients. Gluten-free breads, for example, may rely on corn starch, rice flour, and potato flour, which can spike blood sugar levels and offer less fibre. As long as you prioritise whole foods over processed 'gluten-free alternatives'. there should be no cause for concern.
How to Go Gluten-Free
If you suspect gluten is causing you issues or if you are intolerant, consider eliminating it from your diet. This means avoiding all gluten-containing foods and minimising cross-contamination.The food industry has developed gluten-free products, but vigilance is necessary. Transitioning to a gluten-free diet may initially be challenging, but checking labels and identifying cross-contamination risks will soon become second nature. Here are my top tips for going gluten-free:
Read food labels carefully to identify gluten-containing products. Many processed foods, such as sausages, sauces, and gravies, may contain hidden gluten. Some products may lack gluten-based ingredients but are produced in facilities that handle gluten, posing a risk of cross-contamination. Grills, pans, and utensils may still harbour gluten residues, so clean them thoroughly.
Communicate your dietary needs. Friends and restaurant staff should be accommodating. Most restaurants now offer gluten-free (GF) menus or can advise on gluten-free options. If a dish isn’t marked gluten-free, always ask the staff. Pay special attention to sauces, and confirm that chips are not fried in the same oil used for breaded items.
Carry emergency snacks like nuts or protein bars in case gluten-free options are unavailable.
Conclusion
If you are sensitive to gluten or have coeliac disease, I would recommend eliminating gluten from your diet to prevent adverse health effects. If you do not have gluten sensitivities, you may still choose to adopt a gluten-free lifestyle, as long as you focus on non-processed gluten-free options; this can be a healthy choice with no cause for concern.
Should you decide to include gluten in your diet, it's wise to be mindful of your overall gluten intake. Prioritising whole foods and incorporating nutritious non-gluten grains like oats, amaranth, quinoa, red rice, can offer greater fibre content and help mitigate inflammation. By making these conscious simple choices, you can create a balanced diet that supports your overall health and well-being.
Personal Experience
About 8 years ago, after visiting a nutritionist, I began swapping out gluten for non-gluten grains such as tri-colour quinoa, buckwheat, millets, black and red rice. Now, I avoid gluten at home, and this has not only helped put my Hashimoto's into remission by bringing my thyroid peroxidase (TPO) antibodies within range, but it has also reduced bloating and improved my digestion. I am not 100% gluten free, however, substantially reducing gluten intake has been one of the best decisions I have made from a nutrition perspective for my overall wellbeing.
If you’re sensitive to gluten, have recently found out that you are coealic or looking to transition to a gluten-free diet then it is advisable to speak to a qualified nutritional therapist. If you have any questions or require a helping hand then feel free to email me at info@wellnesswithruchi.com or book a FREE 30-minute health and wellbeing review call with me to explore potential solutions.
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