Gluten-free diets have become increasingly popular in recent years, especially due to the growing awareness of gluten-related disorders.
In turn, this has led to a rapid adoption of gluten-free foods. In fact, the food industry producing gluten-free products in 2019. was estimated at 4.3 billion
There's a lot of buzz about limiting gluten, but what makes this ingredient so special and is it really bad? We explain the facts and misconceptions about what gluten is.
What is gluten?
Gluten is a protein found in wheat and some other grains.
Gluten occurs naturally, but it can be extracted, concentrated, and added to foods and other products to add protein, texture, and flavor.
Gluten also acts as a binding agent to hold processed foods together and give them shape.
Where does gluten come from?
In addition to wheat, gluten also comes from rye, barley, and triticale (a cross between rye and barley). It is sometimes found in oats, but only because the oats may have been processed with other foods that contain gluten. Oats themselves do not contain gluten.
What does gluten do to the body?
People have digestive enzymes, which help break down food. Protease is an enzyme that helps the body process proteins, but it cannot completely break down gluten.
Undigested gluten enters the small intestine. Most people can handle undigested gluten without any problems. But in some people, gluten can cause a severe autoimmune response or other unpleasant symptoms.
The autoimmune response to gluten is called celiac disease. Celiac disease can damage the small intestine. It happens when people do not have celiac disease, but feel bad when they eat foods that contain gluten. They may experience bloating, diarrhoea, headache or skin rash.
It can be a reaction to poorly digested carbohydrates, not just gluten. These carbohydrates are fermented in the intestine. People with sensitive guts may experience discomfort from fermentation, and not necessarily from gluten.
Fermented carbohydrates (oligosaccharides, disaccharides, monosaccharides and polyols), are short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine. Some people experience indigestion after eating them. Symptoms include:
- Cramps
- Diarrhea
- Constipation
- Stomach bloating
- Gas and bloating
Research shows that some people may have a small intestine that does not function properly. The "lining" of the intestine can be too permeable, allowing some undigested gluten, bacteria, or other substances to pass through the lining and into the bloodstream, causing inflammation.
Is gluten bad for you?
There is a well-established opinion that gluten is bad for the body. Gluten is not inherently bad for most people. We as humans have been consuming gluten for as long as humans have been making bread. For centuries, gluten-containing foods have provided people with protein, soluble fiber, and nutrients.
Gluten is naturally found in whole grains and is not bad for healthy people whose bodies can tolerate it. However, grains such as wheat are often refined in the production of processed foods such as cookies and potato chips.
These refined products bear very little resemblance to the actual wheat plant, which is actually very nutritious. They usually contain things like white rice flour and starch, but not whole grains.
Many people who follow a gluten-free diet but still eat processed foods find that they continue to gain unwanted weight. Also experiences blood sugar levels fluctuations and other health problems.
So it's not gluten in processed foods that causes health problems, but sodium, the use of sugar and other additives in processed foods.
Who should avoid gluten?
Health professionals say gluten can be harmful to people with:1
- Celiac disease, an autoimmune disease that causes damage to the small intestine in people who consume gluten.
- Non-celiac gluten sensitivity (gluten intolerance), gastrointestinal irritation caused by gluten, in non-celiac patients.
- Allergy to wheat, but not for all grains or gluten itself.
- Gluten ataxia, a rare neurological autoimmune disorder that causes the body to attack parts of the brain in response to gluten.
Certain medical conditions may require a gluten-free diet
Although gluten is safe for most people, certain health conditions require a gluten-free diet as part of the treatment protocol.
- Celiac disease - Celiac disease is a serious autoimmune condition in which a person's immune system attacks the cells of the small intestine when they ingest gluten.
- Non-celiac gluten sensitivity. Non-celiac gluten sensitivity (NCJS) describes a series of negative symptoms that disappear when gluten is removed from the diet of people who do not test positive for celiac disease or wheat allergy.
- Irritable bowel syndrome. There is some overlap between NCJS and irritable bowel syndrome (IBS), as some people with IBS say wheat is a food they cannot tolerate.
- Allergy to wheat. Wheat allergy is not a gluten-related disorder, but a closely related condition.
What should I do if I have a gluten problem?
Talk to your doctor if you think gluten may be affecting your health. Your doctor may suggest blood tests to detect celiac disease or a wheat allergy. Before eliminating gluten from your daily diet, consult with a nutritionist to develop a nutritional plan that is right for you.
If you give up gluten, it is likely that the body will need to get protein from elsewhere. More information about proteins and which ones are more useful for us is given in the article: Protein in food
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
