Searching “Is gluten bad for you?” online. You’ve probably read horror stories from celiac disease patients or heard about the rise in gluten-free foods. Going gluten-free is one of the biggest health trends over the past decade. As of 2017, 3.1 million Americans were gluten-free, with 72% of that group classified as “PWAGs” or people without coeliac disease avoiding gluten.
The problem is that gluten isn’t bad for everyone. In fact, it can be a headache trying to eliminate every food containing gluten from your diet. That being said, certain groups are definitely at higher risk from gluten-free foods. Let’s find out if you’re one of them.
What is Gluten?
There’s a common joke that nobody knows what gluten is, but it must be delicious. After all, it’s the secret ingredient in bread, pizza, donuts, and beer.
Gluten is a class of proteins found in wheat, barley, and rye. (Oats are also commonly contaminated with gluten.) Gluten proteins, such as glutenin and gliadin, are responsible for giving bread its elastic, doughy structure. Also known as prolamins, their structure and properties are important for everything from the shelf life of baked goods to the final rise.
As part of a standard Western diet, people consume, on average, 5-20 grams of gluten per day.
Understanding Gluten-Related Conditions
Some people just can’t get on with gluten. You might think that’s you – that because bread causes bloating or diarrhea, you’ve got a gluten intolerance. That’s not actually the case. Several conditions are linked to gluten or wheat, including:
Celiac Disease
Celiac disease is an autoimmune condition that causes damage to the small intestine after exposure to gluten. Gluten triggers an inflammatory response, leading your body’s immune system to launch a defense. As part of the defense, your intestine is damaged.
Prolonged gluten exposure in these individuals leads to intestinal damage, nutrient malabsorption, and symptoms like weight loss and diarrhea. People may also notice anemia, osteoporosis, skin diseases, and more from nutritional deficiencies.
Non-Celiac Gluten Sensitivity
Non-celiac gluten sensitivity, or NCGS, is a somewhat controversial diagnosis. It occurs in people who have an immune response to gluten but not one sufficient to be classified as an autoimmune disorder. These individuals experience the same intestinal symptoms (bloating, diarrhea, constipation) but also vague, more systemic symptoms like headache, fatigue, and joint pain.
Much of the health trend associated with gluten-free diets is arguably driven by an uptick in NCGS rates. In fact, celiac disease and NCGS have increased over the past 20 years. The causes? It’s still under debate, with candidates ranging from pesticides to antibiotic overuse.
Wheat Allergy
Wheat allergy is included under the same banner as celiac disease and NCGS. However, it’s not directly related to gluten. Instead, people have an allergic reaction to other proteins within wheat. Such individuals may have no problems with rye or barley.
Symptoms range from mild to severe and life-threatening. People may experience itching, hives, swelling, or digestive issues like nausea and vomiting. In more severe cases, wheat allergy can lead to anaphylaxis, a potentially life-threatening condition that requires immediate medical attention. Respiratory symptoms, such as wheezing or shortness of breath, may also occur, especially in those with asthma.
Is Gluten Bad for You?
So, is gluten bad for you? Sort of – it really depends on who you are. If you have either celiac disease or NCGS, you should definitely eliminate gluten from your diet. People with celiac disease will experience severe consequences if they persist in eating gluten.
But what about everyone else?
Well gluten-free diets have been shown to improve outcomes in people with other autoimmune conditions. These include Hashimoto’s thyroiditis, type 1 diabetes, Grave’s disease, and rheumatoid arthritis. One theory states that gluten mimics biological molecules, initiating or exacerbating an autoimmune response.
Most people should be fine, however. The reason people often feel better when eliminating gluten from their diet is that they’re also eliminating processed foods. Gluten is a chief ingredient in everything from pizzas to sugary cereals. (Even fries have a flour coating.) Reducing processed foods is one of the best things you can do for your help. But avoiding a multi-seed loaf of healthy brown bread is unlikely to help most people.
Should You Avoid Gluten?
Again, it depends on who you are. For people with celiac disease and NCGS, it’s a resounding yes. For everyone else, be a little more thoughtful. What kinds of foods are you consuming? Replacing pizza with vegetables, protein, and healthy fats is certainly a good thing. But cutting out brown pasta to stuff your face with a pile of halloumi probably isn’t a good idea.
It’s all about the quality of the foods you eat. Prioritize whole grains, like brown pasta and whole wheat bread, that offer valuable nutrients and fiber. Much of this is lost when people switch to processed gluten-free alternatives.
If you’re considering reducing gluten, aim to incorporate more naturally gluten-free, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats rather than heavily processed substitutes. Balance is key to maintaining a healthy diet.
Get Tested for Gluten Intolerance
Living with gluten intolerance is an ongoing challenge. Bloating, diarrhea, and general fatigue ruin your quality of life. It doesn’t have to be this way.
If you suspect you’ve got non-celiac gluten sensitivity, we’ve got the perfect test for you. The Intolerance Test analyzes a small blood spot sample for IgG4 antibodies related to 63 intolerances. That includes gluten and items like durum wheat, wheat, barley, and rye. Get tested today – take control of your health.
