Perhaps no dietary ingredient has been more vilified in recent years than gluten, a group of indigestible proteins found in wheat, rye, barley, and triticale, a hybrid of wheat and rye.
Gluten is commonly blamed for a host of ailments, from bloating and gassiness to fatigue and headaches. But is it truly the culprit? Dr. Sophie Balzora, a gastroenterologist at NYU Langone, addresses a few common misconceptions.
Gluten is inherently unhealthy.
FALSE. About one-third of Americans say that due to health concerns, they want to reduce the amount of gluten they consume, or eliminate it altogether. But Dr. Balzora believes that many people may be needlessly restricting their diet. “People are more health conscious today,” she notes, “and somehow that health consciousness has translated into the idea that gluten is unhealthy, which is something we’re trying to debunk.” In fact, gluten-containing whole grains provide a valuable source of fiber, B-vitamins, and minerals, while many gluten-free products lack such nutrients.
People who suspect they may have a gluten-related disorder should eliminate gluten from their diet before seeing their doctor.
FALSE. Eliminating gluten may not only strip your diet of valuable nutrients, but also hinder the accuracy of tests for celiac disease, a serious autoimmune condition in which gluten signals the body to attack the lining of the small intestine. Celiac disease affects about 1 in 141 people in the US. If left untreated, it can lead to serious health problems like nutritional and vitamin deficiencies, osteoporosis, infertility, and even lymphoma of the small intestine in severe cases. “If someone suspects he or she has a gluten-related condition, the first thing we must do is rule out celiac disease with a blood test for certain antibodies,” explains Dr. Balzora. Unfortunately, adhering to a gluten-free diet prior to testing can render these tests unreliable, which is why it’s best to see a doctor before eliminating gluten from your diet. A confirmed diagnosis is important, because people with celiac disease need to know definitively that they will need to avoid all gluten in their diet for the rest of their lives. These individuals should also be assessed for vitamin deficiencies and other celiac-related health issues. Depending on your symptoms, a doctor may also want to test for a wheat allergy, a condition in which exposure to wheat causes allergic symptoms like hives, wheezing, and even anaphylaxis.
Gluten sensitivity is synonymous with celiac disease.
FALSE. Not everyone with gluten sensitivity has celiac disease. Recent studies suggest that some people may suffer from a condition called nonceliac gluten sensitivity (NCGS). Unlike those with celiac disease, however, people who have NCGS do not necessarily need to stick to a strict 100 percent gluten-free diet. “Tolerance varies,” explains Dr. Balzora. “Conversely, in celiac disease, even the smallest amount of gluten will cause damage over the long run.”
Celiac disease is overdiagnosed.
FALSE. In the US, an estimated 83 percent of people who suffer from celiac disease are undiagnosed or misdiagnosed. While celiac disease is four times more prevalent today than in the 1950s, the increase is simply too large to attribute to diagnostic trends alone, says Dr. Balzora. “It’s something we’re looking out for more today.” There are many theories about why celiac disease is on the rise. It could stem from changes in the way grains are grown or the ubiquity of gluten in today’s foods. The only thing that’s known for certain is the serious toll gluten takes on the lining of the small intestine in people with celiac disease. “It’s crucial to impart to patients with celiac disease that the mainstay of treatment is a lifelong, strict gluten-free diet,” says Dr. Balzora. “Strict avoidance of gluten allows the small intestine to heal and alleviates symptoms.”
FAQs
Eliminating gluten is the only way to treat celiac disease, an allergic reaction to gluten that damages the lining of the small intestine. However, as part of a new diet fad, many people are going gluten-free to lose weight.
What percentage of Americans avoid gluten? ›
Doughnuts, cookies, pizza crust, cake, bread and pasta are among the many wheat flour-based foods that are off limits to those who are gluten intolerant. Yet studies show far more Americans limit their consumption of gluten than are medically required to do so. An estimated 25% of Americans follow a gluten-free diet.
Why do Americans hate gluten? ›
Perhaps no dietary ingredient has been more vilified in recent years than gluten, a group of indigestible proteins found in wheat, rye, barley, and triticale, a hybrid of wheat and rye. Gluten is commonly blamed for a host of ailments, from bloating and gassiness to fatigue and headaches.
Why is everyone suddenly gluten intolerant? ›
So, why the sudden increase in gluten intolerance in the past 50 years? Experts have given the following reasons as potential causes: Wheat grain has been altered to provide crops that are more resistant to drought and bake more easily. Our stomachs, however, have not adapted as quickly to these changes.
Why are humans not meant to eat gluten? ›
Rajagopal says gluten can be harmful to people with: Celiac disease, an autoimmune disease that causes damage to the small intestine in people who consume gluten. Non-celiac gluten sensitivity (gluten intolerance), which is gastrointestinal irritation caused by gluten in people who don't have celiac disease.
Why are many doctors against a gluten-free diet? ›
Keep in mind that some processed gluten-free foods contain high amounts of unhealthy ingredients such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar swings, high blood pressure and other problems. So, a gluten-free label doesn't necessarily make a food healthy.
What exactly is gluten and why is it bad? ›
Gluten is a protein found in many grains, including wheat, barley, and rye. It's common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten.
Why is gluten bad for your gut? ›
The assumption of gluten activates a T-cell mediated immune response against tissue transglutaminase, which leads to an inflammation of the intestinal mucosa, resulting in small intestine villous atrophy, increased intestinal permeability, and consequent malabsorption of micro and macronutrients [3,4,6,8,17].
Why is American wheat banned in Europe? ›
Another crucial factor that sets American wheat apart from its European counterpart is the agricultural practices employed during wheat production. While American wheat is not genetically modified, it is often exposed to glyphosate, a chemical commonly used on genetically modified crops.
Do we really need gluten? ›
Don't give up gluten because you think it's a healthier way to eat. Unless you have to go gluten free to manage a medical condition, it isn't. Carbohydrates should make up 55 to 60 percent of a healthy diet, and that's where gluten is found.
“Wheat grown in the U.S. [tends to be] higher in gluten, whereas there are several more varieties of wheat grown in Europe that are lower in gluten. So they may not cause issues in those who are gluten-sensitive,” Melissa Groves Azzaro, RDN, LD, told GoodRx Health.
What happens to your body when you stop eating gluten? ›
Many people report digestive symptom improvement within a few days of dropping gluten. Fatigue and brain fog often start getting better in the first week or two. This is a gradual process, though.
When did gluten become a problem? ›
Before the true trigger for celiac disease, the protein gluten, was discovered, many treatments and diets were tried, including strict rice, mussel and even banana diets. It wasn't until World War II that first wheat and finally gluten began to come into focus as the culprit.
What does a gluten belly look like? ›
FAQs about gluten intolerance symptoms
The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.
Why wasn't gluten an issue 50 years ago? ›
A study conducted in the US has shown that gluten intolerance is four times more prevalent than it was 50 years ago, and it's unclear why. Another theory is that modern medicine means we're simply better at diagnosing conditions like gluten intolerance, and modern communications allow greater awareness.
When did the gluten-free craze start? ›
But the gluten-free craze is much more recent. If you look at Google search data, you can see that there was historically little interest in the search terms “gluten” and “gluten-free.” But around 2010, interest started to increase rapidly.
When did gluten become bad? ›
In 1941, Dicke published a paper about his clinical observations of the effects that a wheat-free diet had on his patients (PDF). Doctors started to link gluten to bloating, diarrhea, constipation, gas, stomach pain, nausea and other celiac disease symptoms.
