Gluten – the protein in bread, pasta, and cereal – is everywhere. For most people, it’s harmless, but lately, more people are cutting it out. Why? Concerns about gluten sensitivity and health risks have led many to ask: Is gluten as bad as it seems?
Introduction to Gluten
- Gluten is the main protein in wheat; it’s also found in rye and barley. Oats may contain gluten due to cross-contamination during processing. (1)
- It’s made of two main proteins: gliadin and glutenin.
- Similar proteins are called secalin (rye), hordein (barley), and avenins (oats). (2)
- Gluten is a protein found in wheat, barley, and rye, acting as a natural binder and providing elasticity in dough.
- You’ll find gluten in many everyday food products, especially those made from wheat, such as bread, pasta, cereal, baked goods, and pizza. It is also added to processed foods like ice cream, sauces, and even some medications to improve texture and stability.
Health Risks of Gluten
- Digestive System: For some people, gluten can cause bloating, gas, and stomach discomfort. This happens because their digestive system struggles to break down gluten, leading to symptoms like bloating or cramping.
- Inflammation: Gluten may trigger inflammation in certain individuals, which can cause pain and discomfort in joints, as well as headaches. This inflammation can become a chronic issue, affecting overall well-being.
- Immune System: In people with celiac disease, gluten sparks an autoimmune response that damages the lining of the small intestine. This prevents the body from properly absorbing nutrients and can lead to a range of health problems.
- Mental Health: Recent studies suggest that gluten may play a role in mental health issues, such as anxiety, depression, and brain fog. For some individuals, gluten can affect mood and cognitive function, leading to feelings of mental fatigue or confusion.
Celiac Disease and Autoimmune Disorders
Gluten, a protein found in grains like wheat, barley, and rye, is harmful to people with celiac disease or non-celiac gluten sensitivity. For many, avoiding gluten can improve health, especially during injury recovery. For some individuals, gluten may interfere with recovery by triggering inflammatory cytokines in susceptible people, although evidence on this is limited.
- Celiac disease is an autoimmune disorder that causes inflammation in the small intestine and can lead to intestinal damage.
- People with celiac disease must follow a strict gluten-free diet to prevent symptoms and health complications.
- Untreated celiac disease can lead to malnutrition, iron deficiency, and other health concerns.
- Celiac disease is often associated with other autoimmune disorders, such as rheumatoid arthritis and dermatitis herpetiformis.
- Celiac Disease (CD) is an autoimmune disorder, not a food intolerance, and more people are being diagnosed with it. The main treatment for CD and other gluten-related issues, like gluten sensitivity or wheat allergies, is a gluten-free diet (GFD). (3)
Benefits of Gluten-Free Options
- Improved Digestion: Reduces bloating, gas, and discomfort for those with gluten sensitivity or celiac disease.
- Healthier Gut: Can improve gut health by avoiding gluten-related damage in the small intestine.
- Better Nutrient Absorption: Helps individuals with celiac disease absorb nutrients more effectively by preventing intestinal damage.
- Reduced Inflammation: May reduce inflammation in the body, especially for those with autoimmune disorders like rheumatoid arthritis.
- Increased Energy: Some individuals report feeling more energetic and less fatigued after eliminating gluten.
- Support for Weight Management: May encourage healthier eating habits, such as consuming more whole foods, which can help in maintaining a healthy weight.
Health Risks of Gluten Consumption
- Consuming gluten can trigger an immune reaction in people with celiac disease, leading to digestive symptoms and intestinal damage.
- Non-celiac gluten sensitivity can cause gastrointestinal symptoms, such as abdominal pain, bloating, and diarrhea.
- For some individuals, eating gluten-containing foods may exacerbate symptoms of conditions like irritable bowel syndrome, though this is not universally true.
- A gluten-free diet can help alleviate symptoms and improve digestive health in individuals with gluten intolerance.
Gluten-Free Foods and Nutrition
Here’s a list of gluten-free foods:
- Fruits: Apples, bananas, berries, oranges
- Vegetables: Spinach, carrots, broccoli, potatoes
- Meats: Chicken, beef, pork, turkey
- Fish and Seafood: Salmon, shrimp, tuna, cod
- Grains: Rice, quinoa, corn, millet
- Legumes: Lentils, chickpeas, beans
- Dairy: Milk, cheese, yogurt (check for added ingredients)
- Nuts and Seeds: Almonds, walnuts, chia seeds, sunflower seeds
- Gluten-Free Flours: Almond flour, coconut flour, rice flour
- Gluten-Free Grains: Buckwheat, sorghum, teff, amaranth
- Gluten-Free Pasta: Made from rice, corn, or quinoa
- Gluten-Free Bread: Made from gluten-free flour mixes.
Who Should Avoid Gluten?
- Celiac Disease: Autoimmune reaction to gluten
- Wheat Allergy: Allergic reaction to wheat
- Non-Celiac Gluten Sensitivity: Digestive discomfort from gluten
- Autoimmune Disorders: May benefit from gluten-free
- Digestive Issues: Bloating, pain, or diarrhea
- Pregnant Women: Consult a healthcare provider for advice, as there is no general recommendation for avoiding gluten during pregnancy without a medical reason.
According to Dr. Benjamin Lebwohl, a gastroenterologist at Columbia University, people with gluten sensitivity might experience symptoms such as indigestion, bloating, and irregular bowel habits after eating gluten.
Alternatives to Gluten
- Coconut flour
- Tapioca flour
- Chickpea flour
- Sorghum flour
- Millet
- Buckwheat
- Amaranth
- Teff
- Potato starch
- Arrowroot flour
Conclusion
Gluten can be harmful to people with celiac disease, wheat allergy, or non-celiac gluten sensitivity. For these individuals, a gluten-free diet is a safe and healthy alternative to foods containing gluten. It’s important to understand the potential health risks associated with gluten for certain individuals and make informed dietary choices based on individual health needs.
A healthcare professional can help create a personalized gluten-free plan for those with gluten intolerance. While a gluten-free diet can benefit some, it may not be necessary for everyone. It’s essential to carefully consider the pros and cons of going gluten-free and consult with a doctor before making any major dietary changes. This way, people can make choices that support their health and well-being.
Frequently Asked Questions
How is gluten harmful to the body?
Gluten can harm people with celiac disease or gluten sensitivity. It can cause digestive issues, inflammation, and damage to the intestines.
Why should we avoid gluten?
People with celiac disease or gluten sensitivity should avoid gluten to prevent symptoms like bloating, pain, and long-term health issues like gut damage.
What are the benefits of not eating gluten?
For those with gluten sensitivity, cutting it out can reduce symptoms like bloating, discomfort, and fatigue. It can help improve digestion and energy levels.
What does cutting out gluten do to your body?
Cutting out gluten can help people feel better by reducing digestive issues, inflammation, and symptoms like fatigue, especially if they have gluten intolerance or celiac disease.
Gluten is a protein found in grains like wheat, rye, and barley. For people with celiac disease or gluten intolerance, eating gluten can cause serious health problems. Even for those without these conditions, avoiding gluten for medical reasons can be beneficial. In fact, gluten avoidance has become more common among people with certain risk factors and anyone looking to improve their health. Injury recovery is challenging for everyone, but especially for those who are trying to get back into the gym after an injury. You should always consult with a doctor before starting any new workout routine or nutrition plan. However, if you’re ready to get back into the gym as soon as possible after an injury, there are ways to speed up the process by incorporating gluten-free foods into your nutrition plan.
Read on to discover why gluten can be bad for you and what foods might help speed up recovery after an injury.
What Is Gluten?
Gluten is the name given to a protein found in wheat, rye, and barley. It helps to provide these grains with their chewy texture and is also used as a binding agent in products such as imitation meat and some types of glue. It is not a single substance but a combination of proteins. Wheat is by far the most common source of gluten, making up 70-80% of all gluten-containing foods. Gluten is often added to foods that would not usually contain it, such as ice cream, milk, and non-wheat crumbed fish, to bulk them up and make them cheaper.
Why Is Gluten Bad For You?
There is a lot of debate about this, but there are a few reasons that gluten may harm your health. Firstly, gluten triggers an inflammatory response in your digestive system. This inflammation can cause gastrointestinal disorders like IBS and Crohn’s disease. Secondly, gluten can worsen symptoms of other autoimmune conditions such as rheumatoid arthritis, Sjögren’s syndrome, and psoriasis.
Finally, gluten can disrupt your system of neurotransmitters that are important for mood and mental health by depleting serotonin levels.
How Does Gluten Impact Recovery After An Injury?
Gluten hurts the body’s ability to repair and regenerate tissue. This is particularly true for athletes and others who strain their muscles regularly. Because gluten slows the healing process by affecting the production of cytokines, it is best to avoid it during the initial stages of injury recovery.
Cytokines are essential signaling molecules that help your immune system to function and repair injuries. When you have an injury, your body releases cytokines, which promote healing by increasing blood flow to the injured area, removing dead tissue, and facilitating the regrowth of healthy tissue.
However, consuming gluten during this time interferes with your body’s ability to produce these essential signaling molecules. This can slow down the healing process, prolonging your Injury and recovery time.
Today I have an interview for you on Gluten and Injury Recovery. Enjoy the interview.
- CLICK HERE to listen to the interview with Dr. Peter Osborne on Gluten and Injury Recovery.
- CLICK HERE to listen to the interview with Dr. Peter Osborne on Gluten and Injury Recovery.
What Dr. Peter Osborne shares in the interview:
- Who is Dr. Peter Osborne?
- What influenced him to focus on the nutrition side of things?
- What is gluten?
- How did gluten become a significant issue when it comes to nutrition?
- What are the symptoms and side effects of gluten sensitivity?
- What are some examples of neurological syndromes caused by gluten sensitivity?
- How does gluten sensitivity create chronic pain in joints?
- How to perform a self-examination to see if a person has gluten sensitivity
A few things you need to know about listening to the interview:
- To listen to the interview, scroll to the bottom of this page and click the play button symbol. Then you can listen to it on your computer when you like. If you do not have time to listen to it right now, click the “download” button and download it to your computer.
- Also, the interview is up on iTunes. You can listen to it HERE or subscribe to the iTunes podcast and get all the interviews when they are ready. Enjoy!
- If you use Chrome as your web browser, it can sometimes act up when playing the interview. I suggest listening to the discussion in another web browser (Firefox, Safari, Internet Explorer, etc.)
- Here is a video explaining how to download the interview recording
If you would like to get more information on Dr. Peter Osborne, you can check out his special report on Bad Food = Injury here:
Please do contact me, if you have a neat specialization or business information that would be of benefit for fitness professionals to know about. I would love to share it with the EFI world.
If you know someone who may benefit from this interview, please forward it to them.
Take care.
Rick Kaselj, MS
P.S. – If you liked this interview with Dr. Peter Osborne, you would like these other ones as well:
Nutrition Interrogation with Brian St. Pierre
Podcast: Play in new window | Download