Should you avoid gluten?
Should you avoid gluten?
Gluten wasn’t really a topic of discussion over a decade ago unless you were diagnosed with coeliac disease (the autoimmune disease where you have to be 100% gluten free). Now it is inevitable and the number of gluten-free products in our supermarkets have skyrocketed.
Firstly, what is gluten?
Gluten is a group of proteins found in grains such as wheat, oats, rye, barley and spelt.
Gliadin - one of the main protein constituents of gluten - has shown to have adverse effects on our health, leading to inflammation and various other issues.
Our grandparents may think we’re all a bit crazy for being scared of gluten and that being gluten-free is just a trend. However, the problem is that gluten isn’t the same as it used to be. It is due to over-farming and change to its structure. It now has a higher gliadin content and therefore it is harder for your body to break down.
Although there is only 1 to 2% of the population with coeliac disease, there is a much higher percentage of non-coeliac gluten sensitivity (NCGS) which is now a recognised condition. If you have been tested for coeliac disease and for a wheat allergy and the results came back negative but you still feel poorly after eating gluten, NCGS may be the answer.
What are the symptoms of non-coeliac gluten sensitivity?
Diarrhoea / constipation
Abdominal pain / bloating / gas
Nausea / vomiting
Headache / migraine / foggy mind
Fatigue
Eczema like rash
Mood issues
Joint pain
Weight gain
The list is long because gluten sensitivity can cause inflammation in your body affecting most of your bodily functions. For instance, research shows that gliadin causes zonulin production, which is linked to an increased risk of leaky gut syndrome (if you don’t know what leaky gut is, you can read more here).
So, should you avoid gluten?
I get asked this question a lot and as with a lot of topics in nutrition, it isn’t a yes or no answer and it will depend on YOU.
If you are feeling great, there is no real reason for you to stop eating gluten.
However, if you’re experiencing any of the symptoms mentioned above or if you suffer from an autoimmune disease or a hormonal imbalance then it could be beneficial for you to try an elimination diet to see how it makes you feel.
Cutting out gluten may seem very restrictive at first but thankfully there are many naturally gluten-free foods. This may be an opportunity for you to eat foods that you didn’t usually eat or didn’t know existed! The gluten-free aisle is bigger than ever before in our supermarkets but it is important to focus on naturally gluten-free foods because you could easily end up eating an ultra processed gluten-free diet which would be worse on your health.
I suggest cutting out gluten for at least 3 weeks to see how your body reacts. Make sure you write a food and symptoms diary.
If you suspect that you have an issue with gluten and need help with testing or supporting you through an elimination diet, please contact me or book your free 20-minute health review here.
References
Biesiekierski, J. and Iven, J., 2015. Non‐coeliac gluten sensitivity: piecing the puzzle together. United European Gastroenterology Journal, 3(2), pp.160-165.
Fasano, A., 2011. Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer. Physiological Reviews, 91(1), pp.151-175.
Henggeler, J., Veríssimo, M. and Ramos, F., 2017. Non-coeliac gluten sensitivity: A review of the literature. Trends in Food Science & Technology, 66, pp.84-92.