Step One: Understand the Benefits of a Gluten-Free Diet
"Everyone is kneaded out of the same dough but not baked in the same oven" – Yiddish Proverb
What is Gluten?
Here’s a dictionary definition of gluten:
Gluten > noun a protein present in cereal grains, especially wheat, which is responsible for the elastic texture of dough
Gluten gives dough its stretchy consistency
Gluten is present in wheat, barley and rye, and it’s the stuff that gives bread dough its stretchy consistency when you knead it. It also plays a role in helping bread and dough based products to rise during baking and gives them the "doughy" or slightly chewy texture we’ve all become accustomed to in bready or floury products. As a natural source of protein, gluten is commonly used as an additive in foodstuffs with a low protein value, and it’s also used in a variety of hair and skin care products. It’s the addition of gluten to a wide variety of foodstuffs that can make it difficult to ensure a product is truly gluten-free. For example, gluten is commonly used in soy sauce as a stabilizing agent and is often present in unexpected foods such as dry roasted peanuts, stock cubes, or foods with added vanilla or caramel flavoring.
The Codex Alimentarius is an international organization responsible for food labeling and other codes of practice related to food safety. Under current guidelines, foods that would normally contain gluten naturally can be labeled "gluten-free" when the main source of gluten is removed, but there is no legal obligation to mark the gluten content of all other added ingredients, especially those that would not normally contain gluten in their natural state. When you consider the potential for unexpected and hidden sources, eating a diet of foods labeled "gluten-free" is not necessarily a totally gluten-free diet! This is a major concern for sufferers of celiac disease.
Celiac Disease
Celiac disease affects the small intestine of sufferers, making it very difficult for them to absorb an adequate amount of nutrients from the foods they eat. Intolerance to gluten causes an auto-immune response in the body and the tiny protrusions known as villi that form the inner wall of the small intestine are attacked, resulting in on-going damage and the eventual destruction of the villi lining the small intestine. It’s the loss of functioning villi that interferes with the normal absorption of food and results in poor health through malnourishment.
Celiac disease and gluten sensitivity are not the same condition.
Gluten Sensitivity
The symptoms of non-celiac gluten sensitivity (NCGS) can be very similar to celiac disease symptoms but gluten sensitivity does not result in the same degree of intestinal damage and is therefore less severe. In a nutshell, the symptoms of NCGS can effectively be cured by removing gluten from the diet and any damage done can be repaired by the body, but there is no cure for celiac disease. The destruction of the villi in the small intestine cannot be reversed, making the consequences of "accidental" gluten consumption much more serious for sufferers of celiac disease compared to sufferers of gluten sensitivity.
Gluten sensitivity, sometimes referred to as gluten intolerance, is not the same as a wheat allergy. Once again, the symptoms can be similar but a standard skin prick test can diagnose whether or not they are the result of an allergic reaction. In many cases, individuals who test negative for a wheat allergy may be suffering the symptoms of NCGS.
The chart below shows the current US statistics relating to celiac disease and NCGS:
Getting Tested
The higher profile of a gluten-free diet – thanks to celebrity endorsement – has encouraged many people to try it for themselves. The discovery that they feel better without gluten in their diet can lead to them making the assumption that they have gluten sensitivity. However, this may or may not be the case and medical advice must be sought in order to rule out celiac disease. Tests can be taken to identify or rule out celiac disease and this is particularly important as it is a hereditary condition and therefore may affect immediate family members. If you are suffering any of the symptoms listed below, seek expert medical advice before making any assumptions about your health or your dietary requirements.
Common Symptoms of Celiac Disease and Gluten Sensitivity
There are reported to be over 300 known symptoms associated with celiac disease and NCGS which adds to the difficulty in making an accurate diagnosis. For this reason, the following list is not an exhaustive one and is intended to highlight some of the most commonly experienced symptoms only.
- Diarrhea
- Abdominal cramping, bloating and gas
- Joint pain
- Muscle cramps
- Mood swings, depression, or irritability
- Foul smelling, fatty stools
- Dental disorders and mouth ulcers
- Bone disorders such as osteoporosis
- Tingling sensation in feet and hands
- Itchy skin rash
- Weight loss despite eating a plentiful diet
- Obesity
It is possible to have none of the above symptoms and have celiac disease! Some sufferers have no outward or physical tell-tale signs but often report a feeling of general fatigue and lethargy ... something they really only become aware of once they remove gluten from their diet and experience a boost in their overall physical and emotional health as a consequence.
Other Gluten Related Health Concerns
Autism – according to Dr. Osborne of the Gluten Free Society, there is a growing body of evidence to back-up the theory that there is a connection between gluten consumption and autism in children.
Diabetes – gluten is known to trigger the production of insulin in the body which means that a diet high in gluten can create an imbalance in blood sugar levels. Diabetes creates high blood sugar levels in sufferers so on-going research is looking into the connection between the condition and gluten consumption.
Heart Disease – according to Mark Hyman, MD, on-going research into the connection between heart disease and gluten in the diet suggests that a diet high in whole grains (wheat in particular) can increase the risk of developing heart disease and cause heart attacks. A study published in the Journal of the American Medical Association concluded that gluten sensitivity can increase the risk of death by up to 75 percent when left undiagnosed or untreated, mainly through leading to heart disease and cancer.
Brain Health – many medical professionals believe wheat is addictive. The "exorphins" produced during wheat digestion are similar to the endorphins produced during exercise, leading to the feel-good factor known as the "runner’s high" experienced by many regular exercisers. However, the addictive effect can lead to addictive eating behaviors such as binge eating and cravings for foods containing gluten, which in turn can have a dramatic effect on your moods, not to mention your waistline!
Is Gluten-Free Good for Everyone?
Removing gluten from your diet can bring many health benefits and with famous names touting it as the reason for their trim figures and glowing skin, it’s no surprise that a gluten-free diet is now popularly believed to be a "healthy" diet. But is it?
A gluten-free diet is very often a diet low in fiber which can result in health issues such as constipation, irritable bowel, and colon cancer. Cereal grains are a good source of fiber so this means that their removal from your diet must be balanced with the addition of other fiber sources such as vegetables and fruits to ensure a healthy diet.
Celebrity endorsement has undoubtedly led to a mistaken belief that a gluten-free diet is a weight-loss diet. While it’s true that removing foods containing gluten can be beneficial in terms of losing unwanted weight, it must be noted that gluten-free does not automatically mean sugar or fat-free! Healthy weight-loss can only happen when the number of daily calories consumed is less than the number of daily calories burned and many gluten-free products actually contain a higher sugar or fat content than the original products containing gluten. For this reason, a gluten-free diet alone is not always the best choice for those looking to lose weight.