Gluten-Free Diet: The Good, the Bad and the Ugly
Gluten-free diet has gained popularity, attracting individuals for various reasons. While essential for those with coeliac disease or autoimmune conditions, some adopt it to alleviate digestive issues like bloating and gas, whereas others do so out of curiosity or as a trendy choice. However, there's a risk of getting it wrong, particularly when exclusion isn't balanced with proper nutritional substitutes.
Let’s explore gluten, its effect on our health and gluten-free diets - the good, the bad and the ugly - in more detail.
What is gluten?
Gluten is a collective term for proteins found in wheat, barley and rye, with traces often found in oats due to cross-contamination. Known for its sticky nature, gluten is commonly used in bread, pasta and other dough-based products. Recent manufacturing trends have seen wheat/gluten added to various non-dough items, acting as a thickener, flavour enhancer, filler, emulsifier or texture modifier. [1]
What is the issue with gluten?
Beyond well-known gluten-related conditions like coeliac disease, clinicians and researchers have recently accepted the emergence of a new condition called non-coeliac gluten sensitivity (NCGS). NCGS can lead to gut discomfort, joint pain, skin irritations, and neurological issues, such as headaches and migraines, anxiety and depression, in susceptible individuals. According to an Italian multi-centre study [2], the ratio of neurological issues to gut complains was as high as 8:1 in NCGS patients.
Wheat, especially, is considered a culprit due to the presence of various gluten proteins and other substances, such as wheat lectins, which can trigger inflammation and prompt immune responses.
Wheat/gluten has also been implicated in triggering a condition known as ‘leaky gut’, whereby the small intestine undergoes changes and starts resembling a ‘sieve’ with larger-than-normal holes. Consequently, large molecules of partially digested gluten proteins or other foods may leak into the bloodstream, setting off an immune response and causing inflammation anywhere in the body. This is particularly dangerous for those individuals who are genetically susceptible to autoimmune diseases. [3]
Is Gluten-Free Diet Healthy?
While a gluten-free diet is crucial for those with specific conditions, its overall health implications are nuanced. Wheat and other gluten-containing cereals contribute a large portion of prebiotics in the Western diet. Prebiotics are fibre-rich substances in foods that nourish the beneficial bacteria in the gut, promoting a healthy digestive system. Excluding wheat, rye, barley, and often oats, deprives some of the gut bacteria from their main food source, thus disrupting the balance in the gut. [2]
Additionally, commercially prepared gluten-free foods are often highly processed, laden with sugar, fats and a multitude of additives to ‘improve’ taste, texture and shelf-life, making such foods highly inflammatory and prone to causing even more digestive and other health issues.
How to make healthier gluten-free choices?
For those people who are required to adopt gluten-free living, maintaining health is paramount. Consider these tips on how to avoid the common pitfalls of a bad gluten-free diet:
Avoid heavily processed commercially available gluten-free products, especially if the ingredient list seems more fitting for a laboratory than a kitchen.
Stay clear of commercially prepared sauces, condiments, soups and other processed or ready-made foods, as they frequently contain wheat/gluten.
Integrate naturally gluten-free cereals and products into your diet, such as buckwheat, quinoa, amaranth, teff and organic corn. Opt for certified gluten-free oats (unless you are an active coeliac, in which case it’s best to avoid oats altogether).
Increase your vegetable intake – they are naturally gluten-free, unprocessed and feed the good bacteria in our gut.
Seek the support of a Nutritional Therapist or Dietitian to discover healthy substitutes and options for a fulfilling gluten-free lifestyle.
In essence, a well-managed gluten-free diet is crucial for specific health conditions, but it requires careful consideration to ensure overall well-being. Balance and informed choices are key on your gluten-free journey.
NB: I'm developing an online course focused on gluten and autoimmunity, featuring in-depth information, tips and recipes for maintaining a healthy gluten-free lifestyle. If you're interested in being notified when it launches, please share your email to stay connected for updates, recipes, health tips, blog articles and more.
About the author: My name is Yelena Whitelock and I am a qualified Nutritional Therapist and Certified Gluten-Free Practitioner helping people with autoimmune conditions, such as coeliac disease, multiple sclerosis, lupus, inflammatory bowel disease (Crohn’s or ulcerative colitis), Hashimoto’s thyroiditis, psoriasis, rheumatoid arthritis, and unexplained chronic symptoms, such as fatigue, frequent headaches or migraines, brain fog, persistent body aches, gut disturbances, anxiety, depression, skin irritations, regain their health so that they can live a life free from symptoms and pain.
If you feel that you could benefit from a personalised nutrition and lifestyle approach, visit my Services page or book your free 30-minute Exploratory Chat to discuss your health concerns, your health goals and how we can work together to achieve the wellness outcomes you seek.
References:
[1] Lerner A, O’Bryan T and Matthias T (2019). Navigating the Gluten-Free Boom: The Dark Side of Gluten Free Diet. Front. Pediatr. 7:414.
[2] Volta U, Bardella MT, Calabrò A, Troncone R, Corazza GR (2014). Study Group for Non-Celiac Gluten Sensitivity. An Italian prospective multicenter survey on patients suspected of having non-celiac gluten sensitivity. BMC Med. May 23; 12:85.
[3] Fasano A (2020). All disease begins in the (leaky) gut: role of zonulin-mediated gut permeability in the pathogenesis of some chronic inflammatory diseases. F1000Res. Jan 31; 9.