Gluten has gained attention in recent years as something that people may want to avoid, as an increasing number of individuals discover they have gluten sensitivity. This sensitivity causes them to remove it from their diet. However, whether gluten is truly “unhealthy” for everyone remains to be seen. To better understand this macronutrient, its digestion, and its effects on the body, let’s take a closer look.
Gluten is a group of proteins commonly found in wheat, barley, and rye. It acts as a binder, helping foods such as bread, pasta, and cereals maintain their shape. Think of it like glue! It can also be found in baked goods, soups, salad dressings, beer, pizza, and some sauces.
Its effects on the body
The effect of gluten on the body depends on whether a person has a sensitivity to it. Regardless, the digestion process is the same for everyone. When we consume it, it is broken down into various components. Gliadin, one of its components, cannot be digested by humans and causes problems in those who are more sensitive.
Individuals without sensitivity will eliminate gliadin from their bodies without any complications. However, those with Celiac disease experience an autoimmune response when gliadin reacts with a specific enzyme called transglutaminase, leading to havoc in the body. Although those with gluten sensitivity do not experience an immune system response, they may still encounter similar symptoms.
Although it has been established that Celiac disease can be genetic, this is not always the case. The reason why some individuals can tolerate gluten while others cannot remain unknown to researchers.
Gluten sensitivity vs Celiac disease
Although both conditions cause similar symptoms, gluten sensitivity and celiac disease are not the same. In both cases, individuals may experience diarrhea, bloating and gas, constipation, vomiting, and abdominal pain.
The primary difference is that with celiac disease, the intestines are damaged because the body mistakenly attacks the lining of the intestines. If left unaddressed, this can result in permanent damage, leading to long-term health problems such as malabsorption, weight loss, and certain types of cancer.
In contrast, having gluten sensitivity does not result in intestinal damage. Instead, the body reacts poorly to gluten, resulting in discomforting symptoms. Nonetheless, experiencing these symptoms can still be unpleasant.
How much gluten is “healthy gluten”?
In a typical Western diet, we consume around 10-20 grams of gluten per day, equivalent to about 8 slices of bread. However, since it is present in various food items, spreading our consumption across different foods isn’t problematic for individuals without gluten intolerance.
Like any food, it’s necessary to consume glutenous foods in moderation. Additionally, since high-gluten foods may be unhealthy when consumed in excessive amounts (e.g., bread, pasta, etc.), individuals should exercise moderation and follow a healthy meal plan to ensure a balanced diet.
However, the recommendations are different for individuals who have difficulty digesting gluten. In such cases, the FDA advises consuming less than 20 parts per million of gluten per day, which is roughly equivalent to 10 milligrams. For reference, this is about a few breadcrumbs.
Gluten in diets
The question of whether gluten can be part of a healthy diet depends on an individual’s sensitivity to it. Those without sensitivity can consume gluten without causing any harm. However, it’s worth noting that it’s commonly found in high-carb foods. Therefore, for individuals following a low-carb diet such as the keto diet, gluten may not be a suitable part of their diet.
For individuals with gluten sensitivity or celiac disease, experts recommend eliminating it entirely. This is the only way to ease troublesome symptoms and prevent inflammation and intestinal damage.
Tips for digestion
If you do not have any sensitivity, enjoying foods containing gluten can be part of a healthy diet. However, since gluten can be difficult to digest, there are some tips you can follow to aid in digestion:
- Take digestive enzymes: Digestive enzyme supplements, particularly those derived from fungal organisms, can help break down food proteins while they’re still in the stomach.
- Chew properly: Chewing each bite of food 30-50 times before swallowing can help the body break down food more easily.
- Drink more water: Staying hydrated is important for digestion, so try to drink plenty of water throughout the day. Healthy infused water recipes can provide a flavorful alternative.
- Try the elimination diet: If you’re experiencing digestive symptoms, an elimination diet can help you identify which foods are causing issues. Start by removing one or two foods from your diet at a time and wait a few weeks to see if your symptoms improve.
It’s essential to note that for those with gluten sensitivity, eliminating gluten from their diet is necessary to prevent symptoms and potential damage to their intestines. Ultimately, it’s important to listen to your body and determine if gluten can be part of your healthy diet.
