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SHOULD YOU AVOID GLUTEN?
Gluten is found in many of the foods we consume, including bread, pasta, cookies, pastries, and even beverages like beer. It has been a dietary staple for thousands of years. In recent times, alongside the trend of turning vegan, going gluten-free has emerged as one of the major health trends. This trend has sparked debates, with some people claiming that gluten is harmful to their health, while others argue that eliminating it could lead to nutritional deficiencies. So, what’s the truth?
In today’s world, with an abundance of information and opinions, it can be difficult to distinguish between fact and fiction. I wanted to delve into the topic so you can make an informed decision about whether adopting a gluten-free diet is the right choice for you.
What is gluten and where you’ll find it
Gluten is a collective noun that refers to a number of different proteins found in grains like wheat, barley, rye, and products made from them. The main proteins found in wheat are glutenin and gliadin, which are very elastic and give bread its stretchy quality. Some products naturally contain gluten, but it is also added in extra quantities to foods to provide protein and texture and to bind processed foods together.
You’ll find gluten in the following products (not an exhaustive list!)
Wheat flour
Durham wheat
Kamut
Semolina
Bread and breaded or battered foods Â
Pasta Â
Noodles
Soy sauce (Tamari soy sauce is gluten-free)
Worcestershire Sauce
Many flavoured crisps
Barley squashes
Beer, lager, stout, ales
Couscous
Bulgar wheat
Pies and pastries
Pizza
Cakes and biscuits
Dumplings and Yorkshire puddings
Breakfast cereals
Muesli
Many packet sauces (powders and liquid sachets)
Malt extractÂ
Malt vinegar
Barley malt flavouringÂ
Brewer’s yeast
Edible starch
What is the problem with eating gluten?
The proteins in gluten are difficult for the body to break down. When they aren’t fully broken down, they can cause inflammation in the digestive tract or leak into the bloodstream through the small intestine, leading to an immune response. The most well-known gluten-related issue is Coeliac Disease, which is an autoimmune disease triggered by gluten. It causes the body to attack the small intestine, resulting in damage to the intestinal lining. Symptoms can include digestive problems such as diarrhoea, cramping, nausea, anaemia, neurological disorders, and skin conditions like psoriasis and dermatitis.
Wheat allergy is an abnormal immune response to one or more proteins found in wheat. Like other true allergies, the body makes a specific inflammatory response and symptoms can be mild or severe, including anaphylaxis, which can cause breathing difficulties and death. Allergies are usually detected using blood or finger-prick testing for IgE antibodies.
Non-coeliac gluten sensitivityis a broad term used to describe a range of symptoms caused by gluten, excluding those associated with coeliac disease. These symptoms can include mild intestinal issues, headaches, joint pain, fatigue, and even neurological symptoms. Although not life-threatening, they can significantly impact your health and well-being and should not be overlooked.
Yes, neurological symptoms can be caused by gluten sensitivity. Research has found that gluten can pass through the blood-brain barrier, similar to how it crosses the gut barrier. This can lead to conditions affecting the central and peripheral nervous systems, as well as psychiatric disorders. This phenomenon is sometimes referred to as “Leaky Brain.”
Why is this a problem NOW?
The consumption of gluten-containing grains has become a prevalent issue in the modern diet due to the over-reliance on convenience and snack foods. Bread and pasta make frequent appearances in daily meals, leading to excessive consumption of gluten. Additionally, the wheat we consume today is significantly different from historic versions, as industrial milling has stripped it of vital nutrients and led to the production of highly processed foods. Furthermore, modern wheat is cultivated using fertilisers and pesticides to boost yields.
Is giving up gluten bad for me?
As long as you do not have celiac disease or a gluten allergy, you can consume gluten-containing foods. Opt for whole organic foods when possible. If you experience bloating after consuming gluten-containing foods, try eliminating gluten from your diet for a while to see if you feel better.
About ‘gluten-free foods’
Please be aware that gluten-free foods are not necessarily healthy. When you purchase processed items like bread, pastries, cakes, and biscuits, you’ll find a long list of ingredients, some of which may be unfamiliar to you. This is also true for gluten-free processed foods.
Gluten-free bread is a good example. Since gluten provides the unique texture in regular flour bread, it’s difficult to replicate with gluten-free ingredients. As a result, gluten-free bread often contains corn starch, rice flour, tapioca starch, and potato flour. These ingredients are more likely to cause a spike in blood sugar levels, have less fibre, and can be more expensive than regular bread.
How to go gluten-free
If you suspect you have a problem with gluten (coeliac disease, allergy), the solution is to completely eliminate gluten from your diet. Do not just reduce it or save it for special occasions. Since gluten intolerance triggers an immune response, there is no middle ground. This means avoiding all gluten-containing foods and minimising cross-contamination with gluten products. The food industry has made significant strides in developing gluten-free products and menus in recent years, but it is important to remain vigilant.
Initially, eliminating gluten entirely may be challenging, but reading food labels and recognising potential cross-contamination risks will become second nature in no time. Here are my top tips for adhering to a gluten-free diet:
1. Familiarise yourself with which food types and brands contain gluten by becoming an avid reader of food labels.
2. Do not hesitate to inform others of your need to avoid gluten. True friends will make an effort to accommodate you, and restaurants are obligated to disclose potential allergens (remember, you are paying for the meal!).
3. Carry an emergency snack, such as nuts, seeds, or a protein bar, in case there are no other suitable options available to eat.
Hidden gluten
Hidden gluten can be found in many processed foods, such as sausages, beef burgers, sauces, and gravies. Some products, even if they don’t contain gluten-based ingredients, may have been made in a facility that handles gluten. This means there’s a possibility of cross-contamination, where gluten-free food could come into contact with normal flour. It’s best to avoid these products. This is why you can find oats labelled as either gluten-free or regular. Oats themselves don’t contain gluten, but they are often processed in facilities that also handle cereals like barley and wheat.
Eating out
Most restaurants now offer a gluten-free (GF) menu, and if not, they can often advise on GF options on a standard menu. If something is not listed as being ‘gluten-free’, always ask the waiting staff. If they don’t know, ask them to check with the chef. Sauces are one of the things you always need to check. Also, check if the chips are not fried in the same oil used for breaded products.Â
Coeliac UK provides a pretty comprehensive listing.
If you need support cutting down or eliminating gluten, I can help you. Book a free 30-minute mini-assessment with me to discuss your goals, get a few tips and find out how we can work together!
