The truth about gluten
Gluten is one of the most debated topics in modern nutrition. Ask anyone who follows a gluten-free diet and they will tell you the ills of consuming this protein that is found in wheat. Defenders of gluten will tell you that there are many essential vitamins and minerals found in gluten containing foods.
So is gluten to be avoided or can we stop worrying about it?
Though there are very legitimate reasons to avoid gluten, it mostly depends on the individual. Gluten should absolutely be avoided for anyone who suffers from Celiac disease. Celiac disease is an autoimmune condition in which “the body reacts to gluten as if it were an external threat, and prompts the immune system to attack its own tissues,” (Hyman, 2018, p. 193). Another reason to stop eating gluten is because it is a common food sensitivity.
What is a food sensitivity and why does it matter? Food sensitivities occur when the body negatively reacts toward a specific food thus causing inflammation. The most common symptoms of food sensitivities are digestive issues, but symptoms can also manifest in the form of headaches, brain fog, fatigue, the list goes on. Even still it is possible for someone to have such mild symptoms that they do not even realize the sensitivity exists. This is especially problematic if the person repeatedly eats the offending food, in this case gluten.
“Celiac disease is an autoimmune condition in which “the body reacts to gluten as if it were an external threat and prompts the immune system to attack its own tissues.””
Though the effects of gluten consumption are most damaging to those who have Celiac disease or those with a sensitivity to it, gluten can cause detrimental effects to even those without such conditions. The main reason we should all be wary of our gluten consumption is because it easily crosses the gut barrier and into the body. As a result it poses potential damages to the gut, feeds the wrong kinds of bacteria and creates inflammation (Ballantyne, 2017, p. 242).
The constant damage to our gut lining can eventually lead to leaky gut, which is a condition that occurs when our body attacks proteins and other food particles that slip through our gut lining. A weak gut lining is bad news for our immune health since 70% of our immune system is found in the gut.
If you suspect you may have a gluten sensitivity, try eliminating it for a period of time (3-4 weeks) and then slowly reintroducing it.
All of this leads me to conclude that it is best for everyone to be mindful of gluten consumption. If you suspect you may have a gluten sensitivity, try eliminating it for a period of time (3-4 weeks) and then slowly reintroducing it. Notice any symptoms that may occur once you reintroduce it back into your diet. Those symptoms could indicate a sensitivity. As with all food and lifestyle related decisions, it is important for us to listen to our bodies. Only we can know firsthand what serves us well.
Hyman, M. (2018). Grains. In Food: What the heck should I eat? (p. 193). New York, NY: Little, Brown and Company.
Ballantyne, S. (2017). Grains, Legumes, and Pseudo Grains. In Paleo Principles. (p. 242). Las Vegas: Victory Belt Publishing Inc.
