Health Benefits of a Gluten-Free Diet

Gluten is a Protein

Wheat — as well as other cereal grains including barley, rye, spelt and kamut — contains a protein known as gluten. Celiac disease affects about 1 in 100 people in America. The body perceives this gluten as an invader, touching off an autoimmune response that can damage the small intestine, impair the absorption of nutrients and lead to gastrointestinal distress, anemia, premature bone loss and increased cancer risk. Though drug therapies are being studied, currently the only known cure for celiac disease is complete avoidance of gluten. This is harder than one might think, as gluten is ubiquitous not only in the usual suspects like baked goods, but also in packaged foods like soup mixes, ice creams, salad dressings, deli meats and even medications and cosmetics.

Celiac Disease is on the Rise

Once thought to be exceedingly rare, new research shows that celiac disease is on the rise. It is four times more common today than it was in the 1950s. Celiac, previously thought to affect 1 in 3000 individuals, actually affects closer to 1 in 100. This increase may be due to changes in the way wheat is grown and processed or simply the high prevalence of the grain in our diets. In recent years, as awareness of celiac disease has increased, so too has the availability of gluten-free products from pastas to cake mixes. According to the market-research group Packaged Facts, sales of gluten-free products have grown an average of more than 34 percent according to the last report in 2016.

Gluten-Free is Here to Stay

However, demand for these products is not limited to celiac patients. On the heels of the low-carb craze including Paleo and Ketogenic diets, “gluten-free” has cemented its staying power as more than a dietary fad among health-focused restrictive diets. Even though they may not meet the clinical diagnostic criteria for celiac disease, many Americans are finding that they feel better — and slimmer — by avoiding gluten. Convinced that gluten-free diets can combat everything, many believe they can help with chronic fatigue, multiple sclerosis, ADD, arthritis, migraine, schizophrenia, and fertility problems.

Gluten Sensitivity is Growing

For those with celiac disease, a gluten-free diet is a clear necessity. Research shows that even celiac patients who do not exhibit symptoms in response to eating gluten still do damage to their intestines when they eat it. But what about for those without a celiac diagnosis? Is a gluten-free diet helpful, hurtful or neither?

No matter what your health profile, there’s no question that wheat is difficult to digest. The human body is incapable of fully processing gluten; undigested protein fragments pass through the digestive tract with varying degrees of irritation, with celiac being the most extreme response. An estimated 10-15% of Americans have “gluten sensitivity,” which include milder responses ranging from gas and bloating to headaches, body rashes and achy joints. Such individuals may indeed find benefit in cutting gluten from their diets. In addition, eliminating such carbohydrate-laden foods as bread, pasta, and pastries can help people lose weight.

Think About Going Gluten-Free

However, there are several things to consider before jumping on the gluten-free bandwagon. First, trying to self-diagnose celiac disease is problematic. If you suspect you may have celiac, see your doctor before going on a gluten-free diet. Celiac is hard to detect when someone has not ingested gluten for a long period of time. If you’re approaching the diet for holistic health or as a weight-loss tactic, you may want to think twice. A study in the British Journal of Nutrition found that gluten-free diets could hamper the growth of beneficial gut bacteria. Gluten-free products may also provide less fiber, nutrients, and B vitamins like folic acid than their non-gluten-free counterparts. That said, good gut bacteria (probiotics) can be found in kombucha tea, an increasingly popular drink among the health conscious.