In recent years, restricting gluten has become increasingly popular as a health fad. Many people are turning to a diet free of gluten in an attempt to promote weight loss, boost energy, and live healthier lives. Scroll through most health and wellness influencers on Instagram and you’re sure to find a plethora of delicious gluten-free recipes. Even food companies and restaurants are taking advantage of this new health trend by marketing foods as gluten-free at a very high price.
Why avoid gluten?
Celiac disease is an autoimmune disease in which eating gluten induces inflammation and destruction of the gut. This results in malabsorption of nutrients and can lead to deficiencies as well as other health issues. There are two steps to find out if someone has celiac disease: a blood test looking for antibodies produced in response to gluten, or an intestinal biopsy to confirm damage and inflammation of the gut caused by gluten. For individuals living with celiac disease, avoiding gluten is critical.
There are also people who have non-celiac gluten sensitivity (NCGS). People with NCGS experience the same symptoms as those with celiac disease in response to gluten (abdominal pain, bloating, diarrhea, constipation, headaches, etc.); however, they do not test positive for celiac disease.
The only treatment for celiac disease and the only relief of symptoms for NCGS is the complete elimination of gluten from the diet. This includes any foods containing wheat, rye, or barley - so no pizza, pancakes, pasta, donuts, cookies, or beer!
Luckily, only about 1% of Americans are diagnosed with celiac disease and an estimated 6% are affected by NCGS. This means a large proportion of the population does not have to follow this restricting and often gratuitous diet. So, why are so many people avoiding gluten?
What do studies say?
The first double-blind randomized controlled trial was published recently and examined the effects that gluten has on individuals living without celiac disease or NCGS. Researchers found that healthy individuals who consumed gluten did not experience any increase in symptoms such as abdominal pain, reflux, diarrhea, constipation, or fatigue. Based on the results of this study, researchers concluded that the consumption of gluten-containing foods do not generate symptoms in individuals living without celiac disease or NCGS.
What are the consequences?
Following a gluten-free diet may be negative for health.
- Nutrient deficiencies. Gluten-free food products are rarely enriched with the necessary vitamins and minerals that gluten-containing foods have. This poses a risk for deficiencies of several nutrients, such as folate, iron, niacin, riboflavin, and thiamine.
- Fiber. High-fiber diets are associated with lower body weight, better digestion, regulation of blood sugar, and reduced risk of heart disease. Many gluten-containing foods are high in fiber, so eliminating these products also eliminates fiber’s benefits.
- Nutritional Quality. Many gluten free products are highly processed and higher in saturated fat, sodium, sugar, and calories compared to their gluten-containing equivalent. A diet high in these products can lead to weight gain.
What’s the bottom line?
For the 1% of Americans with celiac disease, following a gluten-free diet is critical to avoid damage to the gut. For the estimated 6% with NCGS, following a gluten-free diet alleviates unwanted symptoms. For everyone else in the population, it is an unnecessary and potentially unhealthy way of eating. If you believe you have celiac disease or NCGS, you should consult your physician. Until then, don’t skip out on the pizza and beer!
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