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.
Why does everyone think gluten is bad? ›
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.
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 is everyone becoming gluten intolerant? ›
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. We are eating more wheat products now than ever before.
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 many doctors against a gluten-free diet? ›
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.
When did gluten become bad for you? ›
Scientists have known about celiac disease and its links to gluten since the 1950s. And researchers identified gluten sensitivity in some people without celiac disease in the 1970s. But the gluten-free craze is much more recent.
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.
Why does gluten cause inflammation? ›
When a person with celiac disease or a gluten sensitivity eats gluten (gliadin and glutenin proteins) the immune system jumps into action, causing inflammation. This inflammation can affect the body's organs and soft tissue.
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.
With an estimated 2.4 percent of adults between the ages of 30 to 64 years and one in 99 children diagnosed with celiac disease, Finland also holds the record for the highest incidence of the autoimmune condition in the western world.
How to reverse gluten intolerance? ›
There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.
Why is everyone obsessed with gluten-free? ›
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.
Why can I eat gluten in Europe but not the US? ›
“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.
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.
Why do people think gluten is inflammatory? ›
Alessio Fasano, MD, states, “Unlike other proteins, we don't digest gluten completely… In some people, the immune system sees gluten as the enemy and will unleash weapons to attack it, causing inflammation in the intestines as well as in other organs and tissues.
Why are people afraid of gluten? ›
While most people are able to tolerate gluten, it can trigger a number of adverse side effects in those with celiac disease or gluten sensitivity. In addition to causing digestive distress, headaches, and skin problems, some report that gluten may contribute to psychological symptoms like anxiety ( 1 ).
Is there any benefit to avoiding gluten? ›
A gluten-free diet is also popular among people who haven't been diagnosed with a gluten-related medical condition. The claimed benefits of the diet are improved health, weight loss and increased energy, but more research is needed.
Is gluten sensitivity scientifically proven? ›
The exact causes of gluten intolerance aren't well understood. Some research shows that people may not be sensitive to gluten, but to a certain carbohydrate found in many foods. Their bodies don't absorb the carbohydrate as they should. It stays in their guts and ferments, causing sickness.
