So many everyday foods contain gluten, from bread and pasta, to biscuits, pastries, soy sauce and beer. It’s been a staple part of the diet for thousands of years. So why has going gluten free been one of the biggest health trends in the last decade? Some claim gluten is damaging to our health. Others argue that we are at risk of nutritional deficiencies if we don’t eat it. Trying to decide what’s best for you can be confusing!
Like so many things these days, when there is a lot of information and opinion, the waters can become muddied. It’s not always easy to separate fact from fiction. I thought I’d explore it in a bit more detail so you can decide whether going gluten free is best for you.
What is gluten? Where can you find it?
Gluten is a collective noun that refers to a number of different proteins found in grains like wheat, barley and rye. It is contained in any foods that are made from them.
The main proteins found in wheat are glutenin and gliadin. They have an elasticity that gives bread dough its stretchy quality. Some products naturally contain gluten, but food manufacturers also add it to foods to provide protein and texture, and, because of its elasticity, to bind processed foods together.
You’ll find gluten in the following products (nb. this is not an exhaustive list!):
- wheat flour including spelt, durum, kamut etc.
- wheat-based products: bread, pasta, noodles, couscous, cakes, biscuits, bulgar wheat, pies, pastries, pizza, Yorkshire puddings, dumplings, semolina, breakfast cereals, muesli
- breaded or battered foods
- sauces such as soy sauce (nb. tamari soy sauce is gluten free), Worcestershire sauce and many packet sauces
- drinks including barley squashes, beer, lager, stout, ales
- as a hidden ingredient in sausages, flavoured crisps etc.
What’s the problem with eating gluten?
The gluten proteins are very hard for your body to break down. When they don’t break down completely they can cause inflammation in the digestive tract. I see a lot of autoimmune clients in my nutrition clinic and one of the first things I always ask them to do is cut out gluten as part of an anti-inflammatory approach to support their condition.
In addition, anyone with existing gut problems may have a ‘leaky gut’. This means that the tight junctions between the cells in the gut wall have become slightly separated. As a result, the protein particles can pass through the wall of your small intestine into your bloodstream. This can then lead to a variety of symptoms (see NCGS below for more details).
Which health conditions are linked to eating gluten?
Coeliac disease is the most well-known gluten-related condition. It’s an autoimmune disease that is triggered by gluten, which your body confuses as ‘self’ tissue. If you are diagnosed with coeliac disease, eating even small amounts of gluten causes your body to attack the small intestine, resulting in long-lasting damage to the lining of the intestine.
Symptoms can range from digestive distress such as diarrhoea, cramping and nausea (among others) to anaemia, neurological disorders and skin conditions.
Testing for coeliac disease is by intestinal biopsy, usually when the condition is very advanced. There are also markers that can be seen on a stool test that can help identify problems before they become too serious. Do get in touch if this is of interest to you.
A wheat allergy is an abnormal immune response to one or more proteins found in wheat. Like other true allergies, the body makes a specific inflammatory response. Symptoms can be mild or severe, including anaphylaxis, which can cause breathing difficulties and even death. Allergies are usually detected using blood or finger-prick testing for IgE antibodies.
Non-coeliac gluten sensitivity is a ‘catch-all’ phrase that covers everything else! Symptoms experienced could be anything from digestive discomfort, headaches, joint pain and fatigue, as well as neurological symptoms. While not life threatening, these can still have a profound effect on your health and how you feel and should not be ignored.
Neurological symptoms? Yes. What we’ve come to understand about gluten is that it can cross the blood brain barrier in the same way the proteins slip through the normally tight junctions in the gut. If you’ve ever heard people talking about ‘leaky brain’, this is what they are referring to. Research has shown that gluten can cause central and peripheral nervous system and psychiatric disorders. Removing it from your diet for a period of time (with guidance from a nutrition professional where possible) might give you some clues whether this could be causing your symptoms.
Why is this a problem NOW?
But – I hear you cry – bread and gluten-containing products have been around for thousands of years so why is this only becoming a problem now?
Wheat and other grains now form the backbone of the modern diet thanks to an over-reliance on convenience and snack foods. In addition, bread and pasta often make multiple daily appearances on family menus. It’s not uncommon for me to find clients having cereal or toast in the morning for breakfast, a sandwich or soup and roll at lunch, and pasta in the evening.
We’re just eating far too much of it.
Not only that, but the genetically-modified wheat we eat today is markedly different from the historic versions that used to be grown. Modern milling processes have led to flour that is stripped of many of its vital nutrients. Add to that, wheat is now grown very differently than before with fertilisers and pesticides to increase yields.
Dr William Davis, author of Wheat Belly, says: “This thing being sold to us called wheat – it ain’t wheat. It’s this stocky high-yield plant, a distant relative of the wheat our mothers used to make muffins – light years removed from the wheat of just 40 years ago.”
Is giving up gluten bad for me?
In short, no. While it’s true that many gluten-containing foods are fortified with vitamins (ie. they have had B vitamins and others added), if you choose to remove these products from your diet you could simply ensure you eat foods that naturally contain the vitamins instead!
As long as you focus on eating real food rather than relying on processed ‘gluten-free alternatives’, there is really nothing to worry about.
How to go gluten free
If you suspect you have an intolerance to gluten, your ideal diet contains no gluten at all.
To start, you might find going completely gluten-free a struggle, but label checking and spotting cross contamination hazards will soon become second nature. Here are my biggest tips for following a zero gluten diet:
1. Become an avid reader of food labels. Get to know which food types and which brands contain gluten and, therefore, need to be avoided.
2. Don’t afraid to say you need to avoid gluten. Real friends will try to accommodate you, and restaurants have an obligation to point out any potential allergens. Remember, it’s you paying for the meal!
3. Carry an emergency snack (nuts, seeds, a protein bar) in case there really is nothing else to eat.
4. When at home, base your meals around proteins (eggs, meat, fish, nuts, seeds), vegetables, pulses and beans, healthy fats and fruits. Cutting out shop-bought processed foods will remove the risk of gluten from your diet completely.
And some final things to be aware of
Many processed foods contain hidden gluten, including sausages and beefburgers, sauces and gravies. Some products, while they contain no gluten-based ingredients, may have been produced in a factory that handles gluten. This means cross contamination is possible (imagine gluten free food surrounded by puffs of normal flour). This is why oats can be bought as gluten free or regular. Oats themselves contain no gluten but they are often packaged in an environment where other cereals like barley and wheat are processed.
Eating out is getting easier. Most restaurants now offer a gluten free menu and, if not, can often advise on options on a standard menu. If something is not listed as being ‘gluten free’, always ask the waiting staff. If they don’t know, ask them to check with the chef! Sauces are one of the things you always need to check and ensure chips are not fried in the same oil used for breaded products.
Depending on your level of intolerance, beware of cross contamination. This can happen very easily in any kitchen – including your own. Grills, pans, chopping boards and utensils may still have traces of gluten on them so wash them diligently. Take care if using normal flour as residues can remain in the air for up to 24 hours and settle on counters. Crumbs are another hazard – you’ll want a separate butter you can designate gluten free. Having a separate toaster can also be useful to prevent the transfer of crumbs.
And finally, please always get in touch if you need further advice or guidance. I’d love to hear from you!
Roasted beetroot soup