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
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.
Is gluten really the enemy? ›
It's clear that some people must avoid it for health reasons, such as those with celiac disease or an intolerance. However, many in the health and wellness world suggest that everyone should follow a gluten-free diet — regardless of whether they're intolerant or not.
Why are so many people avoiding gluten? ›
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? ›
About 30% of all Americans avoid gluten for various reasons. Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach.
Why Americans don t like gluten? ›
“Gluten-containing foods in the United States also can contain higher levels of chemicals — herbicides, additives and preservatives — that can interfere with gut health and increase overall inflammation in the body compared to their European counterparts,” Meyer-Jax said.
Why are humans not meant to eat gluten? ›
Most people can handle the undigested gluten with no problems. But in some people, gluten can trigger a severe autoimmune response or other unpleasant symptoms. An autoimmune response to gluten is called celiac disease. Celiac can damage the small intestine.
Is gluten-free overblown? ›
Could the problem be worse than medical experts realize? Good medical practice is founded on solid scientific evidence, so the lack of evidence related to gluten sensitivity suggests that the issue is most likely overblown.
Why are many doctors against a gluten-free diet? ›
Numerous studies have shown that diets that are gluten free tend to be deficient in protein, folate, iron, niacin, riboflavin, thiamin, B12, zinc, selenium, and fiber. In addition, they are more apt to have higher levels of nickel, which is highly allergenic to some patients.
Does your body need gluten? ›
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 are so many people suddenly gluten intolerant? ›
The immune system may see the undigested gluten particles are a microbial invader and attack them. Our environment has become much cleaner over the past 50 years. This means, to some scientists, that our clean and sterile environment has made our antibodies not able to fend off so many bugs and infections.
Even trace amounts of gluten can cause significant damage. With repeated attacks, the small intestine loses its ability to absorb vital nutrients, such as calcium and iron.
What happens to your body when you stop eating gluten? ›
There's no scientific evidence to suggest that people actually go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free.
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 gluten not a problem in Europe? ›
Those with a gluten sensitivity or gluten intolerance may have less symptoms with wheat-based foods in Europe. This is likely because of the types of wheat used in the EU and how they're processed. But this isn't a guarantee. So when you're traveling, your best bet is to stick to foods that are naturally gluten-free.
Why does gluten have a bad reputation? ›
“Wheat—and the main protein it contains, gluten— has been cited as a cause of weight gain, 'brain fog,' skin rashes, joint pain, headaches, tiredness, allergies, gas, intestinal distress, irritable bowel syndrome, depression and, in the case of celiac disease—where the immune system goes haywire and attacks the body— ...
Why is American wheat banned in Europe? ›
Fact: American wheat is covered in glyphosate.
In Europe, this practice isn't as prominent, and it's even banned or heavily restricted in some countries. Unfortunately glyphosate can disrupt or kill the bacteria in our guts disrupting our immune system and microbiome.
What happens when you stop eating gluten? ›
Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
Is anyone actually gluten intolerant? ›
While data is lacking on the prevalence of gluten sensitivity, studies suggest that 0.5–6% of the global population may have this condition ( 6 ). According to some studies, gluten sensitivity is most common in adults and much more common in women than men ( 29 , 30).
Why do celebrities avoid gluten? ›
While some Hollywood fixtures are touting 'gluten-free' as a fad diet for weight loss and better skin, others actually have celiac disease. They don't eat gluten because it makes them sick, just like us.
