Gluten can be a benefit or harmful to the body, depending on the individual. Negative media attention on wheat and gluten has cast some doubt on its place in a heathy diet. Public perception is that a gluten-free diet is more healthful and may improve gastrointestinal symptoms, as some people have noticed an improvement in their gastrointestinal health after cutting out gluten. More people in the wider population have adopted a gluten-free diet, which has been made easier due to gluten-free products now more widely available.
What is gluten?
Gluten is a protein that is naturally found in some grains, such as wheat, barley, spelt, durum, and rye. This protein helps food hold their shape and adds a “stretchy” quality to it, for example as seen in pliable pizza dough. Dough would rip easily without gluten. Gluten is the Latin for “glue”, as it acts as an adhesive material which holds flour together to make bread and related products.
Although oats are naturally gluten free, it may contain gluten from cross-contamination when processed in the same facilities as gluten-containing grains. Other less obvious sources of gluten include soy sauce, semolina, and couscous.
When is gluten harmful to one’s health?
Possible causes of a bad reaction to gluten include a few conditions such as an allergic reaction, an intolerance to gluten, and an autoimmune disease.
- Wheat allergy: This allergic reaction to an element within wheat, not necessarily gluten, occurs within seconds of eating food containing wheat. The allergic reaction happens when the immune system mistakes gluten or some other protein in wheat as foreign. Having a wheat allergy means you may still be able to eat other gluten containing grains such as barley and rye. You may also get an allergic reaction to gluten-free products, as they may contain other parts of the wheat. Allergic reactions may cause some of the same symptoms as celiac disease or gluten intolerance, but may also cause symptoms such as a skin rash.
- Gluten intolerance: This condition is also known as non-celiac gluten sensitivity. Intolerance has some symptoms of celiac disease, without the immune system reaction and accompanying damage to the small intestine. Symptoms include stomach pain, bloating, and diarrhea, which can lead to conditions such as ongoing extreme tiredness, headaches, depression, and joint pain. The symptoms of gluten intolerance are less severe than in celiac disease. A gluten-free diet has, for example, been shown to result in complete resolution of headaches in patients with gluten sensitivity, coupled to maintenance of good gut health. Brain scans of patients who suffer from headaches have indicated dramatic abnormalities caused by gluten sensitivity.
- Celiac disease: This is a serious genetic digestive condition and an autoimmune reaction in which the body’s immune system attacks itself when gluten is eaten, which damages the lining of the small intestine and results in the body being unable to properly absorb nutrients from food. This is an autoimmune disease without a cure. Some people with a severe intolerance to gluten, such as in celiac disease, may also experience “brain fog” when mistakenly eating foods containing gluten.
- Gluten ataxia: This is also an autoimmune condition that may accompany celiac disease, affecting some nerve tissues, which in turn affect muscles that control movement and maintain balance or coordination. Ataxia is characterized by the inability to control voluntary muscle movement and maintain balance. A gluten-free diet has been shown to help relieve this condition.
Gluten is not a single molecule as it is made up of two main groups of proteins, namely the glutenins and the gliadins, which in turn is made up of 12 different smaller units. Any of these proteins could cause a sensitivity rection resulting in inflammation. Gluten has been termed a “silent germ”, as it can inflict damage without you knowing it.
What is a gluten-free diet?
A gluten-free diet is an eating plan which removes all foods containing gluten. Following a gluten-free diet will change the nutrients you get from food, as gluten-free foods have varied nutrient levels, compared with the foods being replaced. This diet results in eating only whole food without gluten, such as fruit, vegetables, meat, fish, poultry, eggs, seeds, nuts, and most dairy products. It does not mean cutting out all carbohydrates, as lots of food that contains carbohydrates are gluten-free, such as rice, maize, potatoes, beans, tapioca, and gluten-free grains, for example quinoa, soy, and buckwheat.
Cutting out gluten from your diet comes with the risk of missing out on nutritious whole grains, micronutrients, and fiber. Some gluten-containing foods are good sources of important vitamins and minerals. When not done carefully, a gluten-free diet can lead to deficiencies in iron, fiber, calcium, and B vitamins such as folate (vitamin B9), thiamin (a water-soluble B vitamin), riboflavin (vitamin B2), and niacin (vitamin B3).
Another risk is that some processed gluten-free products may be made with refined grains and contain high amounts of unhealthy ingredients, such as salt, sugar, and unhealthy types of fat.
Conclusion:
Studies have shown that digesting wheat yields morphine-like compounds that bind to the brain’s opiate receptors and induces a form of pleasure in the brain’s “reward” center in the form of mild euphoria. It is remarkable that gluten can change our biochemistry down to the brain’s pleasure and addiction center.
A gluten-free diet is essential for those with celiac disease or allergic reactions, and advisable for those with gluten intolerance or sensitivity. Don’t lose hope if there are no significant improvements right away, as turning things around, for example in the brain, can take three months or more. A gluten sensitivity blood test, or better still, a complete food intolerance battery of tests, would determine the extent of any food intolerances and sensitivities. Gluten sensitivity is deemed to be far more prevalent than we realize.
References:
Gluten: A benefit or harm to the body? Published online. The Nutrition Source. Harvard T.H. Chan School of Public Health. Harvard Medical School. (www.nutritionsource.hsph.harvard.edu)
Gluten-free diet. Published 21 December 2024. Mayo Clinic. USA. (www.mayoclinic.org)
Gluten-free diet: Is it right for me? Published online. Johns Hopkins Medicine. USA. (www.hopkinsmedicine.org)
Is going gluten-free good for your health? Published online. BBC Food. UK. (www.bbc.co.uk)
Is a gluten-free diet good for your health? Published online and reviewed 18 December 2020. Medical News Today. (www.medicalnewstoday.com)
Grain Brain. Book by Dr David Perlmutter. Neurologist and recognized leader in the science of brain nutrition, based in the USA. Book published in 2014 by Yellow Kite Books, Great Britain. P. 323.
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