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. 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.
Is gluten really the enemy? ›
There's no doubt people with coeliac disease should stay away from gluten, but what about the rest of us? There is nothing inherently harmful about gluten when it doesn't cause you gut trouble. Norman and Tegan talk us through why a gluten-free diet is not necessarily a healthy one.
Why are so many people avoiding gluten? ›
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.
What percentage of Americans avoid gluten? ›
About 30% of all Americans avoid gluten for various reasons. Mercey Livingston is a health and wellness writer and certified Integrative Nutrition Health Coach.
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 humans not meant to eat gluten? ›
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.
Is gluten-free overblown? ›
Could the problem be worse than medical experts realize? Good medical practice is founded on solid scientific evidence, so the lack of evidence related to gluten sensitivity suggests that the issue is most likely overblown.
Why are many doctors against a gluten-free diet? ›
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.
Why is gluten bad for you now? ›
Gluten has also been tied to bowel diseases, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), which includes Crohn's disease and ulcerative colitis ( 17 ). Plus, it's been shown to alter gut bacteria and increase intestinal permeability in people with IBD and IBS ( 18 ).
Does your body need gluten? ›
Gluten is a protein found in many grains, including wheat, barley, and rye. It's common in foods such as bread, pasta, pizza, and cereal. Gluten provides no essential nutrients. People with celiac disease have an immune reaction that is triggered by eating gluten.
If you cut all gluten out of your diet, there's a risk that you could miss out on nutritious whole grains, fiber and micronutrients. Getting enough whole grains in your diet is especially important if you're at risk for heart disease or diabetes.
Why is gluten not a problem in Europe? ›
“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— ...
Is anyone actually gluten intolerant? ›
While data is lacking on the prevalence of gluten sensitivity, studies suggest that 0.5–6% of the global population may have this condition ( 6 ). According to some studies, gluten sensitivity is most common in adults and much more common in women than men ( 29 , 30).
What does not eating gluten do for you? ›
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.
Why do celebrities avoid gluten? ›
While some Hollywood fixtures are touting 'gluten-free' as a fad diet for weight loss and better skin, others actually have celiac disease. They don't eat gluten because it makes them sick, just like us.
