4 Minute Read
Jordan Douglas, MS, HHC
What is gluten?
Gluten is a protein structure – composed primarily of the proteins gliadin and glutenin – found in wheat, barley, and rye. Gluten is sticky and elastic (like glue), providing structure and giving dough that classic soft, pliable, chewy texture.
How can gluten affect the body?
Gluten can play a pro-inflammatory role, increasing permeability in the gastrointestinal tract. This activates an immune response and contributes to destruction of intestinal lining, thereby decreasing our ability to absorb key micronutrients which can lead to deficiency and impaired physiological functioning. This is also linked to expressions of sluggishness and inflammation throughout the body.
How do I know if gluten is causing me trouble?
Common signs gluten may be causing you trouble include:
- Digestive: gas, bloating, abdominal discomfort, constipation, diarrhea, food cravings
- Neurological: lethargy, brain fog, trouble focusing, mood swings, headaches, migraines, anxiety, fatigue
- Musculoskeletal: joint pain, muscle weakness
- Dermatological: rashes, redness, irritation, itching, dry skin
It’s important to work with a qualified nutrition professional and your healthcare team to determine how gluten may fit in to your clinical picture.
What foods have gluten in them?
Gluten-containing grains include wheat, barley, wheat bran, bulgur, farro, orzo, spelt, semolina, rye, kamut, and spelt. Any products made from these grains also contain gluten. Gluten is commonly found in vegan meat alternatives, beer, soy sauce and other condiments, and is pervasive amongst most packaged foods. Wheat is one of the top 8 major food allergens and thus is required to be disclosed on food labels. It’s good practice to read all food labels thoroughly before consuming.
What is a gluten free diet?
The gluten free market has exploded in the last decade, ushering in many wonderful alternatives for those who cannot or choose not to consume gluten. However, grocery shelves are also lined with gluten free packaged goods that are highly processed and filled with sugar. It’s important to remember that seeing gluten free on a label does not automatically guarantee that the item is more nutritious. Gluten free products rely heavily on processed starches (e.g., tapioca starch, arrowroot, potato starch) to provide structure and texture. Some people experience digestive distress (gas, bloating, distention) from these starches, while others tolerate them just fine.
The main focus of a gluten free diet is not substituting on gluten free packaged goods, but rather adding in and nourishing the body with nutritious, whole foods – namely vegetables, fruits, lean meats, legumes, nuts, and seeds. Most grains are to be avoided, but rice, quinoa, buckwheat, and oats are all gluten free. Note: oats are often processed in the same facility as wheat and are at high risk of cross-contamination; be sure to buy certified gluten free oats as necessary and work with your healthcare team to safely assess your own personal tolerance.
Should I give up gluten?
Anyone who has been diagnosed with Celiac disease, gluten intolerance or a wheat allergy by their medical team should absolutely avoid gluten. For those not in that category, the answer is not a clear yes or no and will depend on you as an individual.
Gluten contributes to a pro-inflammatory state within the body; when done judiciously, a gluten free diet can be supportive to people experiencing things like autoimmune disease, cardiovascular disease, digestive distress, diabetes, or chronic muscle or joint issues.
However, gluten-containing products (breads, grains) are stable foods for a large percentage of the population. They are often fortified with key micronutrients such as minerals and B vitamins. If gluten-containing products are a cornerstone of your nutritional foundation, it’s essential that you first ensure another source of those nutrients before exploring gluten elimination. If you are eating a balanced, diverse, and nutritionally dense diet, you can consider eliminating gluten and see how your body responds. To do this effectively, it’s best to remove all gluten from the diet for at least 6 weeks, then reintroduce it gradually and asses your body’s reactions (or lack thereof).
If you’d like to explore the role gluten plays in your diet and in your health, email healthcoach@ellwoodthompsons.com to schedule a free 30-minute virtual session.
