Going on a gluten-free diet is fast becoming common, but should you be gluten-free for better gut health?
A healthy, properly functioning digestive system leads to good health. We believe this also leads to having a healthy mind. Many studies have shown that having good fibrous whole foods contribute to having a healthy gut microbiome. However, having a food allergy, particularly to gluten, going gluten-free can be an answer to gaining back good gut health. There are more people now who are on this diet. However, should we all go gluten-free for gut health? We share a few key points to consider before going gluten-free.
Are You Gluten Sensitive?
Wheat, Barley, Rye are the main sources of whole grains that have high gluten content. Gluten is actually the protein called gliadins and glutenin in these grains. Wheat is commonly an ingredient in bread, pasta, and cereal. Wheat often appears in store-bought foods like soups, pancake and cake mixes, and salad dressings as well. Barley is commonly found in beer and in foods containing malt. Rye, for example, is commonly found in rye bread, rye beer, and some cereals.
image from Unsplash by Kelly Sikkema@kellysikkema
Here are some common symptoms of gluten sensitivity. These symptoms can occur soon after to up to 2-3 days of consuming gluten:
- gas, bloating, stomach pain
- diarrhea or constipation
- rash/ skin problems (Dermatitis Herpetiformis)
- headaches, nausea, vomiting
- joint pain (if chronic)
- respiratory problems
Consult with your doctor if you feel you have gluten sensitivity. You’ll be asked to undergo Food allergy blood tests. Moreover, you may need to keep a food journal to help you assess your symptoms well.
If you’ve been diagnosed with having celiac disease, or severe wheat allergy, or Non-Celiac Gluten Sensitivity (NCGS), then going gluten-free is definitely recommended and a medical necessity. NCGS is diagnosed in people who experience symptoms after eating gluten but test negative for wheat allergy and celiac disease. On the other hand, Celiac disease can lead to more serious health problems when left undiagnosed, especially in children.
It begins with the Gut Microbiome
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Food sensitivities generally begin with the digestive system’s microbiome–its diversity or lack of. Some of us may be genetically deficient in digestive enzymes that help digest certain foods properly. Lactose intolerance is a common food allergy due to a lack of a digestive enzyme that digests lactose properly. Severe food allergies and autoimmune disorders can be detrimental.
However, the majority of the population has developed food allergies along the way. It has been studied that lifestyle and food choices greatly affect our gut microbiome. The types of food we eat have a direct effect on our gut bacteria. Feed it with processed, sugar-laden foods and we get a poor gut microbiome. Feed it the same things day in and day out, and your gut microbiome may not thrive to have other good bacteria. Therefore consistently consuming a variety of fresh, fibrous, lean foods will have good gut microbiota.
Gluten-Free Affects Gut Microbiome
One thing to remember, though, is that any change in our diet and the food we eat affect our gut microbiome diversity.
If you are not gluten-sensitive and you have healthy bowel movements, no symptoms, and good-looking stools, then you are likely to have good gut health. Should you be on a gluten-free diet just to maintain gut health? Going gluten-free isn’t a trend. And should never be thought of as a solution to weight loss or improved gut health, for that matter. Why so?
Wheat, Rye, Barley, although high in gluten protein, are excellent sources of dietary fiber. Dietary fiber is beneficial for the proliferation of good gut bacteria, as they serve as Prebiotics, food for good gut bacteria. Dietary fiber also contributes to a healthy stool and regular bowel movement, when taken with adequate hydration.
It was studied that going 100% gluten-free diet showed a decrease in certain beneficial gut microbiota, specifically Bifidobacterium, Lactobacillus. On the other hand, there was an increase in potentially pathogenic bacteria like Enterobacteriaceae, E. coli. In other words, there was a decrease in protective bacteria species and an increase in species that could become harmful.
So should you be gluten-free?
This much is true: going gluten-free is definitely a medical answer for those diagnosed with Celiac disease, Wheat Allergy, and NCGS. However, these ailments should not stop one from consuming other high-fiber whole foods. There are other grains that are beneficial. There are many recipes where wheat, rye, or barley can be substituted with other whole non-gluten grains. For example, quinoa, brown rice, corn. Almond flour is a good baking flour substitute too. Remember, aiming for a healthy gut is still key in overall wellness.
Reading labels is as important as knowing the different foods where gluten can be found aside from wheat. Keeping mindful of what you put on your plate, or ordering from a menu can be a challenge in the beginning, but it isn’t an impossibility. Never be afraid to ask for gluten-free alternatives, or inform your server of your gluten sensitivity.
If, however, you are not gluten-sensitive, then going gluten-free isn’t necessary. It isn’t wrong to try gluten-free meals and by all means, try them! You may enjoy them once in a while, but don’t make it your mainstay diet, because you still need those important fibers and minerals wheat/barley/rye provide, such as manganese, folate, magnesium, phosphorus, and Vitamin Bs.
BONUS: MAKE THE SWITCH. HERE ARE 5 FOODS YOU CAN REPLACE INSTANTLY TO BECOME GLUTEN-FREE
Imagine If
Imagine a healthy digestive system where you are free from food allergy symptoms. You can achieve this by maintaining a good gut microbiome. And consuming a diversity of fruits and vegetables and whole grains leads you to this. You may need to skip the wheat/ barley/ rye for now (or forever), but it doesn’t mean you can’t enjoy having other whole grains. And if you’re like the majority of the population that can safely digest gluten, then by all means do not abstain from consuming wheat, barley, or rye. Gluten isn’t bad and going gluten-free should never be seen as a trend. So eat a diversity of whole grains if you can. It keeps a healthy, FIERCE gut microbiome.
Other Resources:
The Beginner’s Guide to Going Gluten-Free, Dr. Shaer, https://www.schaer.com/en-us/a/how-go-gluten-free-beginners https://www.schaer.com/en-us/a/how-go-gluten-free-beginners
Effects of a Gluten-Free Diet on the Gut Microbiota, Dr. Maho Yokoyama, Ph.D., 2019, https://www.news-medical.net/health/Effects-of-a-Gluten-Free-Diet-on-the-Gut-Microbiota.aspx
Cover Images from Unsplash.com by Annie Spratt@anniespratt