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Gluten - To Eat or Not To Eat?

Updated: Jul 29, 2024

Gluten – do you really need to avoid it? With an immense amount of conflicting information out there in the world of health and nutrition, it’s difficult to get a clear answer to this question. Gluten-free diets (GFD) have become increasingly well-known and popular, and gluten-free (GF) food products are now accepted and available at most grocery stores and restaurants.


Interestingly, GFD’s are common among people without a wheat allergy or gluten sensitivity/intolerance. Rather, these people choose to eat a GFD as part of a healthy lifestyle choice. This blog will hopefully provide enough information for you to feel comfortable in deciding whether or not eating gluten is a healthy choice for you. 


Gluten is a protein made of gliadin (primarily) and glutenins that are found naturally in certain grains — wheat, barley, and rye. Sources include these gluten-containing grains and any foods or drinks made with them, for e.g., beer, baked goods, and (many) processed foods. It's prized by chefs for its stretchy, thickening nature that gives food a solid structure and chewy texture. 



So, what’s the problem with this grain protein? Well, there are well-established gluten-related disorders including celiac disease (CD) and non-celiac gluten sensitivity (NCGS, AKA gluten intolerance). But wait, there’s also wheat allergy. Let’s breakdown the difference between all of these terms:


  • A wheat allergy is an allergic reaction to wheat (not to gluten, so these people should be able to eat gluten-containing grains other than wheat). A food allergy involves an IgE-mediated response from the body’s immune system that causes more immediate symptoms that can be life-threatening and may require emergency medical care. 


  • Celiac disease (CD) is a chronic autoimmune disease triggered by eating gluten in genetically predisposed people that damages the small intestinal lining and impairs nutrient absorption. CD can cause a wide variety of negative symptoms and serious health consequences. 


  • Non-celiac gluten sensitivity (NCGS, AKA gluten intolerance) is a sensitivity reaction triggered by eating gluten, in people without CD, that can cause a wide variety of negative symptoms. A food sensitivity involves an IgG-mediated response from the body’s immune system that causes more delayed symptoms that are non-emergent.


  • Unlike CD, NCGS does not involve the immune system attacking and destroying its own tissue. CD and NGCS can have overlapping symptoms that can be GI or non-GI related and can occur several hours or days after eating gluten. People with CD or NGCS can also be asymptomatic, which means they don’t experience any symptoms. 


Unfortunately, the prevalence of gluten-related disorders has increased dramatically in recent years and there are several theories on why. One evidence-based theory is that glyphosate, an active ingredient in an herbicide called RoundUp (applied to wheat crops before harvest for ripening), may actually be the main culprit of gluten-related issues, rather than gluten itself!


Outside of gluten-related disorders, there is a significant amount of research that shows therapeutic benefit of a GFD for many conditions including autoimmune disorders (e.g. Hashimoto’s disease), irritable bowel disease/syndrome, fibromyalgia, and depression.


But what about everyone else without CD, NCGS, or specific health conditions that worsens from eating gluten? Gliadin has been shown to induce a transient (temporary) increase in intestinal permeability (AKA leaky gut) in all people, the extent of which depends on factors like your genetics (worse in those genetically predisposed to CD or NCGS) and how much you eat gluten (worse with larger, more frequent amounts, not to mention eating non-organic sources).


In other words, gliadin creates a leaky gut in everyone at some level for some time, and leaky gut creates inflammation and can cause a wide variety of negative symptoms as well an increased risk of developing autoimmune diseases and other health conditions. 


However, Dr. Alessio Fasano, a world-renowned gastroenterologist and celiac expert, explains that although eating gluten may cause some extent of intestinal damage and inflammation, this is a controlled reaction in most people, and as a result will not necessarily lead to intestinal problems or the development of gluten-related disorders. 


The question is – how much is eating gluten affecting you and your gut, especially over the long-term with repeated exposure to gluten? Maybe a lot, maybe not. There is more and more research coming out every year about the harmful effects of wheat and gluten on human health, so it’s better to be cautious. 



In summary, gluten seems to be an intestinal irritant for everyone, even if symptoms are not experienced, but doesn’t create problems for everyone. Thus, eating a GFD may be crucial or helpful for some and unnecessary for others. Alright, should you eat gluten or not? There is no concrete yes or no, but here’s the next best answer in my professional opinion: 

  • It’s best to strictly avoid gluten if you have or suspect a gluten-related disorder like CD or NCGS, have or suspect a condition that might be exacerbated by eating gluten, or experience negative symptoms from eating gluten. 

  • For everyone else, gluten-containing food is likely best eaten in moderation and from high quality sources (organic, non-GMO). 

  • Eating organic grains (gluten or non-gluten containing) is important for everyone in order to avoid glyphosate exposure.

  • Work with a naturopathic, functional doctor to get lab testing done is very useful: 

    • Food allergy testing - blood test to test for food (wheat) allergies 

    • Food sensitivity testing - blood test to test for food (gluten) sensitivities 

    • Celiac disease testing - blood test to test for celiac disease 

    • Comprehensive stool analysis (CSA) - stool test to test for leaky gut (& assess overall gut health)

    • Elimination diet - an alternative to lab testing to identify gluten-related issues 

    • Reach out to the clinic if you’re interested in getting any of the above lab testing done.



The most effective approach to preventing gluten-related issues is to avoid gluten by following a full or modified GFD. Here some important considerations for following a GFD:

  • Not all gluten-free foods are healthy: just because a food is GF does not make it healthier. In fact, many GF foods on the market are highly processed and lacking in essential nutrients. A GFD should be wholesome and balanced.  

  • Gluten contamination is common: gluten is highly utilized in the food industry, which means many foods come into contact with it (e.g., oats). If you are following a strict GFD, it’s important to ensure food products are marked with an official GF label.  

  • Gluten is hidden in numerous food products: gluten can sneak its way into your diet if you aren’t careful. If you are following a strict GFD, it’s important to analyze food labels entirely to scan for any gluten-containing and cross-contaminated ingredients. 

  • Traveling and eating out can be challenging: maintaining a GFD can be extra tough out of your home and on the road, especially where GF foods are limited. Strategies like preparing meals, researching restaurants, and making menu requests, are helpful. 

  • Accidentally eating gluten may be inevitable: sometimes due to limitations or accidents, we may not be able to follow through 100% with a GFD. Talk to your doctor about rescue remedies like digestive enzymes specific for breaking down gluten. 

  • Reach out to the clinic if you’re interested in a comprehensive and individualized gluten-free guide.


ANAMARIA Natural Medicine is a functional and naturopathic clinic dedicated to helping women blossom into abundant health by addressing health and hormone imbalances at their roots using natural, evidence-based, and wholistic approaches. For personalized care, get started by scheduling a free discovery call. 


Written by Dr. Jordan Valdez, ND, RD


Contact Information: (Telemedicine Only)

Social: @anamaria.naturalmedicine



References


Hollon J, Puppa EL, Greenwald B, Goldberg E, Guerrerio A, Fasano A. Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity. Nutrients. 2015;7(3):1565-1576. Published 2015 Feb 27. doi:10.3390/nu7031565

Hechtman, Leah. “Advanced Clinical Naturopathic Medicine.” Amazon, Elsevier, 2020, www.amazon.com/Advanced-Clinical-Naturopathic-Medicine-Hechtman/dp/0729542653.

Samsel A, Seneff S. Glyphosate, pathways to modern diseases II: Celiac sprue and gluten intolerance. Interdiscip Toxicol. 2013;6(4):159-184. doi:10.2478/intox-2013-0026

Barnett JA, Gibson DL. Separating the Empirical Wheat From the Pseudoscientific Chaff: A Critical Review of the Literature Surrounding Glyphosate, Dysbiosis and Wheat-Sensitivity. Front Microbiol. 2020;11:556729. Published 2020 Sep 25. doi:10.3389/fmicb.2020.556729

 
 
 

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