Should We Avoid Gluten?
In a world where gluten is present in most meals, should we avoid it?
Do we need to avoid gluten?
Gluten, a now infamous protein found most notably in wheat, has developed somewhat of a sketchy reputation. Whilst wheat has been a staple in numerous human cultures for thousands of years, many now believe that gluten can cause inflammation and all sorts of health issues. So should we be avoiding gluten?
Check out the helpful food list at the bottom!
Celiac Disease
Celiac Disease is an autoimmune response to gluten ingestion. This leads to damaged villi, the small fingers protruding from the intestinal lining of the gut, which are necessary for nutrient absorption and a robust intestinal wall.
Symptoms include weight loss due to poor nutrient absorption, bloating, diarrhoea and abdominal pain. Celiac disease can be diagnosed with antibody and biopsy tests. It can lead to severe health problems and for this reason gluten should be completely avoided. The good news is that villi function improves after gluten avoidance of a few weeks to months.
So basically: Those with celiac disease should avoid all gluten.
Wheat Allergy
Wheat allergy is usually caused by an allergic response to the proteins found in wheat, which may include but are not limited to gluten. The body produces antibodies to these proteins and primes your body for an allergic reaction when ingesting wheat.
Symptoms can include anaphylaxis, hives, itchy skin, inflammation, vomiting or diarrhoea. Some people have exercise induced responses, so must avoid wheat and exercise in close proximity to avoid anaphylaxis. Diagnosis is generally reached through skin prick tests, blood tests, food diaries and elimination diets.
So basically: Those with a wheat allergy should avoid all wheat and perhaps other gluten containing foods.
Gluten Sensitivity
Gluten sensitivity seems to be the most prevalent gluten issue with 0.5-13% of the population being affected, however some people feel that this is widely exaggerated due to the gluten free movement.
There are no bio-detectable markers with gluten sensitivity but an affected person may have gastro intestinal symptoms such as bloating, diarrhoea and abdominal pain. Current diagnosis is by elimination, first ruling out celiac disease and wheat allergy. If gastrointestinal symptoms improve on avoiding gluten you may be sensitive to gluten, and should continue to do so, although there may be some level of individualised tolerance.
So basically: Those with a gluten sensitivity should limit gluten depending on their own tolerance levels.
Bonus Material
Gluten Free Grains vs Gluten Containing Grains
Amaranth vs Wheat
Buckwheat vs Barley
Millet vs Bulgar
Corn vs Farro
Oats* vs Rye
Rice vs Semolina
Sorghum vs Spelt
Quinoa vs Kamut
*May be contaminated during production
Let's Sum It Up
Gluten has been a part of human diets for thousands of years, however we are seeing an increasing interest in gluten free diets. So, should we be avoiding gluten? Well, certain groups definitely should be. Those with celiac disease damage the intestinal wall and affect long term health by ingesting gluten. Those with wheat allergies have rapid and sometimes severe allergic reactions to eating gluten and other wheat proteins. Those with gluten sensitivity report gastrointestinal issues after ingesting gluten. Ultimately, you are the best person to detect any issues and should seek medical help and avoid gluten if that helps your symptoms.
Want to hear more in depth discussion on topics of nutrition? Listen to Amy's Eat Great Chats! Members can find this under 'Nutrition Chats' on DediKate!
References
- Gluten Associated Medical Problems - StatPearls - NCBI Bookshelf (nih.gov)
- Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten sensitivity - PMC (nih.gov)
