Gluten: What is it and why it is bad for everyone
I’m taking a bold stance against gluten for a very simple reason: gluten is bad for everyone. Regardless of your tolerance, gluten creates inflammation throughout the body in every case. Inflammation is the source of disease, a malfunctioning immune system, and other ailments. There is not a single person who can eat pizza and beer and say they physically feel better afterward beyond quenching hunger and thirst — even if they’re enjoying the short term feeling of riding the endorphin wave. If you do feel better, drop a comment and let me know. Seriously, let me know. We have some things to discuss.
Gluten, you’ve changed (Different times, different gluten)
Thanks to genetically modified organisms (GMOs) today’s gluten is radically different from naturally occurring gluten of the past. Wheat had been the same for ten thousand years until GMOs became an option in the twentieth century. GMOs allow for hardier crops — making gluten-filled foods more resistant to disease and bugs — and provide the opportunity to produce food in abundance — preventing famine and starvation in many places. Our bodies, however, are smart. Really smart. Our cells can tell the difference between genetically modified foods and organic foods. Given the unmatched genius of our biological systems, we are learning more each year just how greatly genetically modifying our food produces horrible results for our health.
An increase in consumption of genetically modified foods has come in the form of wheat and gluten. This is in part thanks to an upside-down food pyramid. For example, supermarkets are full of gluten hidden in many foods that don’t even “need” it.
Whealthy Tip: Avoid center aisles in grocery stores. This is where they stock most packaged and processed foods. The edges are where the good stuff is at.
Why gluten is bad for you
Taking a bold stance against gluten
My stance against gluten is not actually that bold. Gluten is a protein (no, not a protein that repairs and rebuilds muscles) with glue-like properties making it an attractive cooking tool. The structure of the gluten protein that makes it sticky helps foods like pizza, bread, cookies, and cake bind together. However, due to its protein structure, gluten is not fully digestible for all humans. The un-digestibility of gluten triggers an immune response that damages the lining of the GI tract, which houses 70% of our immune cells. The negative impact of gluten on the gut happens in every person including those with and without noticeable gut issues. So even if you don’t feel inflammation, your immune system’s not loving this battle.
What exactly is gluten?
The Big 3 - wheat, barley, rye
Gluten foods to avoid
Examples of the big 3 (wheat, rye, & barely) include:
Grains: whole wheat, wheat bran, barley, rye, triticale, spelt, kamut, couscous, farro, semolina, bulgur, farina, einkorn, durum, wheat germ, cracked wheat, matzo, mir (a cross between wheat and rye).
Processed grain-based products: crackers, bread, breadcrumbs, pasta, wheat-containing noodles, some veggie burgers, cookies, pastries.
Other foods and beverages: barley malt, malt vinegar, soy sauce, certain salad dressings, sauces or gravies thickened with flour, bouillon, and some broths, certain spice blends, flavored chips, beer, certain kinds of wine.
Most condiments: soy sauce, barbecue sauce, salad dressings, marinades, cream sauces, spice blends, gravy mixes, malt vinegar, ketchup.
My rule of thumb as someone who has gluten intolerance: if I’m trying something new and the package doesn’t explicitly say that it’s certified GF, I’m putting it back on the shelf. Fruits, vegetables, and meats are naturally gluten-free, as you’ll read below.
What does gluten intolerance look like?
Celiac disease
Just 50 milligrams of the protein — about the amount in one small crouton — is enough to cause pain, bloating, indigestion, diarrhea, heartburn, nausea, fatigue, malnutrition and hospitalization in those with celiac disease.
Celiac disease is a chronic inflammatory disorder of the small intestine, with a global prevalence around 1%. It is produced by the ingestion of gluten which causes an inappropriate immune response in susceptible people. This disorder plagues people who can’t tolerate gluten, not even in small amounts. Just 50 milligrams of the protein — about the amount in one small crouton — is enough to cause pain, bloating, indigestion, diarrhea, heartburn, nausea, fatigue, malnutrition and hospitalization. Diagnosis for celiac disease is easily done through a blood test.
Conditions associated with celiac disease include: genetic disorders (i.e. down syndrome, Turner syndrome and Williams syndrome), autoimmune disorders (gut disorders), or neurological (i.e. disorders, type-1 diabetes, thyroid disorders, liver disorders, neurological disorders).
Celiac disease iceberg
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437500/figure/F1/
Like many immune related diseases, celiac disease can have times where its symptoms are high or when they are silent. For this disease it depends on the quality of our microvilli or our gut health. The celiac disease iceberg provides a good visual for what it may be like to be living with celiac disease and how our gut health impacts the disease symptoms.
Avoiding Cross-contamination (e.g. oats)
Gluten is hidden everywhere so it may be a good idea for those with celiac disease to verify your food is gluten free. A food labeled gluten free ensures there was no cross contamination, meaning the product was produced in a facility where gluten was not present. In comparison a naturally gluten free food found packaged without a gluten free label means it has the potential to be produced in a factory that works with gluten, therefore holding the potential to be cross contaminated. One example of this can be oats. Oats are naturally gluten free but often produced in facilities that produce gluten goods. For this reason if you are celiac it is important you choose the gluten free oats versus regular oats.
Non-celiac Gluten Sensitivity (NCGS)
Non-celiac gluten sensitivity (NCGS) is a condition characterized by intestinal and extraintestinal symptoms related to the ingestion of gluten-containing foods, in the absence of celiac disease and wheat allergy. The prevalence rate of NCGS is unknown, but is likely more common than celiac disease.
The main symptoms of non-celiac gluten sensitivity include abdominal bloating and pain in the upper or lower abdomen, diarrhea, nausea, aphthous stomatitis, alternating bowel habits, and constipation. These shouldn’t be normal signs associated with eating. Note: if you go to the doctor, there isn’t a “test” to formally diagnose you with NCGS. If these symptoms sound like regular occurrences for you, there’s a good chance you're joining us in the NCGS, high-sensitivity category.
Two familiar gluten sensitive symptoms
Foggy mind
Foggy mind is described as an inability to concentrate, reduction of mnemonic capabilities, and lack of well-being as well as tiredness, headache, anxiety, numbness, joint/muscle pain, and skin rash/dermatitis. Foggy mind is one of the many symptoms experienced by most people following gluten consumption.
2. Back pain
Back pain is another common symptom experienced by those with and those “without'' gluten sensitivity. In one study, 79% of patients experienced improvements in back pain after going gluten-free.
Whealthy Challenge
I’ve already taken the stance that everyone has a degree of non-celiac gluten sensitivity. One of the only methods to truly tell how gluten impacts your life is through an elimination diet. So, I challenge you to eliminate gluten completely from your diet for 31 days, then slowly incorporate gluten back into your diet and note the differences. You won’t know just how much it does or doesn’t impact your wellbeing until you try it.
What happens when you ignore gluten intolerance?
Ignoring gluten intolerance can lead to serious complications including: osteoporosis, GI issues (IBS, IBD, colitis, Chron’s), celiac disease, reproductive & fertility disorders, and cancer.
Does your body need gluten?
No.
Poorly researched articles suggest “gluten may also act as a prebiotic, feeding the ‘good’ bacteria in our bodies.” The rationale is that because gluten is found in whole grain food sources then it must be good for you because whole grains benefit the gut. There is a saying in science that causation does not equal correlation. Meaning, while whole grains are beneficial to our diet, that does not by default mean gluten is also beneficial. There are many gluten free whole grain sources that are super healthy without being a source of inflammation.
What foods are gluten-free? - safe foods to eat
Foods that are safe to eat if you have a gluten intolerance include: organic non-gmo whole foods, nuts, seeds, vegetables, fruits, fish, poultry, dairy products, gluten-free grains, and legumes.
The sourdough exception
I know I have been tough on gluten. Sourdough bread may be one exception to the rule. As a part of the baking process for sourdough, beneficial gut bacteria help pre-digest some of the gluten. Upon eating sourdough not only do we gain a probiotic/prebiotic food source, but much of the gluten our bodies would be forced to process is already digested. This exception does not hold true for celiac, IBS/IBD, or gut sensitive individuals. Do not feel as though you can keep sourdough bread on deck and eat it daily. Know your limits.
Favorite gluten-free recipes?
Becoming full gluten free is becoming easier and easier — you don’t have to sacrifice tasty meals to heal your stomach! Here are some of our gut friendly, gluten free recipes including Mama Whealthy's Gluten Free Crust with more to come.
3 Tips for going gluten-free
Save money & be healthy (win/win) by cooking at home.
Plan where to eat and what you are going to eat before you leave the house (many restaurants offer gluten free menus even if you don’t see if right away.)
Five ingredient rule — carefully read nutrition labels. As a general rule we search for labels with five ingredients or less. We also looks for labels that contain ingredients we can pronounce and know what they are.
“Gluten free” does not automatically mean healthy
Making the switch to gluten free only foods does not mean you’re automatically eating healthier. Gluten free foods often contain more sugars and fillers to make up for the lack of gluten. This only increases the importance of reading and understanding nutrition labels.
What if I'm wrong in my bold statement that gluten is bad for everyone?
If you disagree with my years of research and assessment of gluten being bad for everyone, but still decide to give the gluten free lifestyle a try, I’ll take it. In the worst scenario you (1) lost weight from not eating as much bread, (2) avoided inflammation, (3) learned to cook at home, (4) learned to listen to your body, and (5) learned to thoroughly read nutrition labels. That’s living Whealthy to me.
Sourcing:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2963738/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2775561/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437500/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5437500/figure/F1/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/
https://pubmed.ncbi.nlm.nih.gov/22825366/
https://pubmed.ncbi.nlm.nih.gov/32145444/
https://www.healthline.com/nutrition/9-gluten-free-grains
https://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916
https://www.healthline.com/nutrition/what-is-gluten#food-sources
https://www.healthline.com/nutrition/gluten-food-list
https://www.youtube.com/watch?v=M0La27FNrA4&ab_channel=WhatI%27veLearned
https://www.hsph.harvard.edu/nutritionsource/gluten/