Should I Cut Out Gluten?
If you're on social media, you might be confused about whether you should remove gluten from your diet or not. Many people will either tell you it's one of the most inflammatory foods you can eat, and others will tell you that you only need to remove it if you're coeliac.
My take...well you probably won't like to hear it. My clients certainly don't!
This blog explores what gluten is, who really needs to avoid it, and whether going gluten-free could benefit you.
What Is Gluten and Where Is It Found?
Gluten is a group of proteins found mainly in wheat, barley, and rye. It helps dough rise and gives bread its chewy texture. Gluten is present in many common foods such as:
Bread and baked goods
Pasta
Cereals
Sauces and soups (as a thickener)
Processed foods (sometimes hidden)
Soy sauces
Malt vinegars
Beer
More scientifically, gluten is a protein, which means it’s made up of a string of amino acids. It comes from a family of storage proteins, but the proteins structure will differ depending on the plant it comes from.
Wheat - gliadin and glutenin
Rye - secalin
Barley - hordein
All the above are considered to be gluten and can trigger immune response in people with coeliac disease or gluten sensitivity.
When is it inflammatory?
As we eat and digest, gluten is broken down into the amino acids and in an ideal world, absorbed by our gut into the bloodstream (although the proline-glutamine bond which is high in gliadin can't be absorbed and remains in the gut). However, when we have an issue with digestion, like low stomach acid, this process isn't completed correctly, which causes issues in some people.
For people with coeliac disease, gluten triggers an immune reaction that damages the small intestine. This causes symptoms like stomach pain, diarrhoea, and nutrient absorption problems.
In other people it can trigger the release of zonulin, which binds to receptors on our gut cells and signals tight junctions to open, leading to leaky gut. If this happens persistently it can lead to chronic inflammation, then potentially the development of autoimmune conditions like Hashimoto's.
Who Needs to Avoid Gluten?
First I need to caveat by saying that I don't believe in a one-size-fits-all approach. Anyone who tells you that something is bad or good for everyone, isn't someone you should be listening to.
That being said, I REALLY disagree with anyone saying that you should only avoid gluten if you're coeliac. In my opinion, anyone who says that has a pathological need to be liked (sorry not sorry).
If you have 'IBS' symptoms, IBD, H pylori or Hashimoto's for example then cutting out gluten could be a necessary step to help you heal or manage symptoms.
Obviously people diagnosed with coeliac disease must strictly avoid gluten. This is a serious autoimmune condition affecting about 1% of the population. Eating gluten with coeliac disease can cause long-term health problems.
Some people experience symptoms like bloating, fatigue, or headaches after eating gluten but the intestinal damage and zonulin levels are hard to identify without a stool test.
Wheat allergy is another reason to avoid gluten-containing grains. It causes allergic reactions ranging from mild to severe.
A Common Mistake
Where a lot of people get confused around gluten, is thinking that Free From products are healthier for them. They'll opt for packet of ultra-processed, gluten-free biscuits and think that this is making a healthy choice, but they tend to have more additives than the gluten containing versions, to make up for the lack of gluten.
If you decide to cut gluten, do it thoughtfully:
Focus on naturally gluten-free whole foods like fruits, vegetables, rice, potatoes, and lean proteins.
Read labels carefully to avoid hidden gluten.
Replace gluten-containing grains with alternatives like quinoa, buckwheat, or gluten-free oats.
Ensure you get enough fibre and nutrients from other sources.
For some people, cutting it out is a necessary step in healing. You can't get dry in the shower and if you keep consuming something that's damaging your gut, you can't heal it. Some may be able to add it back into their diet and some may need to remove it forever.
I do think that the modern diet contains an unnecessarily high amount of gluten and making some easy swaps could benefit everyone.
Examples:
Omelette with black beans instead of eggs on toast
Red lentil pasta
Tamari instead of soy sauce
Experimenting with alternative flours when baking at home e.g. almond, coconut
Buckwheat pancakes
Gluten free oats
Loaded salads instead of sandwiches (here's my guide on how to build the perfect salad)
In Summary
Cutting out gluten is essential for people with coeliac disease and highly recommended for some other autoimmune conditions. If you're having gut issues or other potentially gluten related symptoms (including brain fog, fatigue, joint pain) then removing gluten from your diet for some time to heal may be necessary. However, you need to be taking other actions to heal too, the removal of it is unlikely to be enough.
If you're experiencing digestive issues or any of the other symptoms mentioned above, I can help you get clarity on what's going on, and support you with healing your gut, getting energised and feeling great. Using functional blood analysis and other testing, we use real data to get to the bottom of what's causing your bloating, fatigue and other symptoms.
If you're ready to feel amazing, book in a free Functional Health Consultation today.
Choosing whether to cut gluten depends on your health needs, symptoms, and lifestyle. Use evidence and personal experience to guide your decision, and focus on a balanced diet that supports your well-being.
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