Myth busting: gluten

Gluten is a protein which can be found in grains such as wheat, barley, and rye. It is often found in processed foods where it is likely to be used as a thickener or stabiliser. Gluten has much become a hot topic in the health world, with its varying viewpoints on its effects on the human body. I’m here to clear this up for you.

We know that if you are celiac, gluten is definitely a big no-no, this is an autoimmune condition where the immune response causes an attack on the lining of the small intestine, which over time can cause some serious inflammation and damage to the integrity of the gut lining, leaving some with long-lasting problems. This then further causes many symptoms such as bloating, pain, diarrhea, fatigue, mood changes, headaches or migraines, joint pain and even weight loss. On the other side of this, some individuals may suffer from what is known as gluten sensitivity or intolerance, which can cause much of the same symptoms, just on a less harsh scale. Recent research has actually backed this up and states that gluten has an inflammatory response in all individuals. So, if you suffer from any kind of gastrointestinal issues such as IBS, gluten is more than likely going to be aggravating your condition.
 
What is intestinal permeability?

Our gut has a barrier function which allows nutrients to be absorbed into the bloodstream and when it is healthy, the lining is composed of tightly packed cells which are held together by junction protein, but when the gut lining is harmed, those tight junctions become loose, allowing harmful substances to get through into the blood stream, this is why it is known as leaky gut. As things are getting through into our blood stream, this is what causes those unwanted symptoms and can exacerbate other conditions in the body.

So, what can you do from here?

If you want to see how much gluten is affecting you, there are a couple of things you can do.

Taking a food dairy, where you note what you’re eating and how your feeling is a great place to start, you may then want to begin eliminating gluten so you’re removing the cause of reaction. This is best done for at least 3-4 weeks, monitor how you’re feeling, and then reintroduce the food and again, monitor the symptoms. I have never come across a patient who doesn’t feel better once removing gluten!

As naturopaths, we also have the facilities to be able to do various types of testing. We are able to test for celiac and see levels for things such as leaky gut, inflammation and even autoimmune triggers which may be linked.

If you want to begin to make changes to gluten free products, see my below swaps, but also keep in mind to read the ingredients list where you can, just because its gluten free it doesn’t mean its healthy. There are many gluten free products which substitute in unhealthy and inflammatory ingredients which can severely impact our gut health.

Swaps
Regular pasta for buckwheat, edamame or black bean pasta
Bread for gluten free bread from a health food store, look for brands the GF precinct, strange grains, pure life bakery, venerid bread
Breadcrumbs for almond meal or crushed almonds
Couscous for quinoa, buckwheat, millet or brown rice
Soy sauce for coconut aminos

I’m not saying you should never eat wheat or gluten, but I definitely think it should be minimised, and if you are going to eat it, reach for high quality, less processed options, such as a sourdough from a bakery. Wheat is something that is sprayed highly with pesticides which further aggravate our gut, so its good to avoid it where we can.