Why You Probably Don’t Need to Eat a Gluten Free Diet
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Nice article by Armi Legge.
Full text below and link: http://impruvism.com/gluten-free-diet/
Why You Probably Don’t Need to Eat a Gluten Free Diet
You’re in a dilemma.
You like bread, but on the other hand…
You’ve read about how athletes, celebrities, and average joe’s are using gluten-free diets to become faster, stronger, healthier, and more attractive.Gluten Free Diet
Everywhere you go, restaurants and grocery stores now offer gluten-free foods.
You spend a few minutes surfing online and discover a long list of reasons you absolutely must avoid gluten:
It’s a toxin.
It causes inflammation.
It gives you autoimmune diseases.
It gives you headaches, joint pain, and brain fog.
It makes you fat and sick.
You’re confused. You’re wondering if your love of bread is worth the risk. You also want to know if giving up gluten is worth the trouble and expense.
This article will help you decide what the science says about whether or not you should go gluten-free. Before we start, here’s a quick primer on gluten:
What is Gluten, and Why is it In My Food?
Gluten is a combination of proteins found in most grains, such as wheat, barley, and rye. Gluten traps water and air in a foam as bread rises, which gives it a chewy, soft, moist texture.
Wheat is the most common source of gluten for most people. However, gluten is also used as a filler in many processed/prepackaged foods, like ketchup and salad dressing. Unless you’ve been actively trying to avoid gluten, you’ve probably been eating it almost every day. Some people think that’s a bad idea.
Why People Think Gluten Is Bad for You
Most of the arguments against gluten can be traced back to the idea that it increases intestinal permeability or gives you a “leaky gut.”1-5 In a nutshell:
Gluten enters your small intestine.
The gluten molecules irritate and attack your epithelial cells (the ones on the inside of your small intestines).
This irritation causes your tight junctions — the space between your intestinal cells — to widen. In some cases, gluten also directly attacks your cells.
Gluten, bacteria, and undigested food particles sneak through these gaps between your cells and into your bloodstream.
Once gluten and friends enter your bloodstream, your body mounts an inflammatory response.
This inflammation spreads throughout your body, wreaking havoc on your health.
Theoretically, if you eat gluten on a regular basis, your gut and body stay inflamed, and you develop an increased risk of the following (just to name a few):
Autoimmune diseases like arthritis, M.S., autoimmune thyroid disease, etc.
Long-term gut damage, which can lead to nutrient deficiencies.
Diarrhea, constipation, bloating, and other digestive issues like irritable bowel syndrome (IBS).
Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.
Insulin and leptin resistance.
Weight gain.
Nerve damage (neuropathy) and neurological diseases like autism.
Osteoporosis.
Cancer.
Brain fog and headaches.
Joint pain.
Slow recovery from workouts.
Heart disease.
Insomnia.
We won’t get into detail on every single one of these problems, because research hasn’t examined how gluten affects most of these conditions directly.
Instead, let’s look at the people who probably do need to avoid gluten — based on the best available data — and see how likely it is that you’re one of them.
The Only 3 Science-Backed Reasons for Some People to Avoid Gluten
There are three conditions where people generally need to be on a gluten-free diet:6-11
Celiac disease.
Wheat allergy.
Gluten sensitivity.
Let’s take a quick look at each.
1. Celiac Disease
Celiac disease (CD) is an autoimmune condition where the immune system attacks the lining of the small intestine in response to gluten.12-14
This intestinal damage prevents people with celiac disease from absorbing nutrients properly. This often causes nutrient deficiencies, short stature, low bone mineral density, weight loss, skin rashes, and neurological problems.12,15
In most cases, when people with celiac disease eat gluten, they get digestive problems like bloating, diarrhea, gas, and stomach pain. However, there are also many people with celiac disease who experience skin rashes and other more bizarre symptoms. Some never have symptoms of any kind.12
If you’ve been experiencing any of these symptoms, there are two blood tests you can take to see if you have celiac disease:
Immunoglobulin A anti-tissue tranglutaminase (IgA-tTGA).
Immunoglobulin A antiendomysial antibody (EMA).
If you test positive for one of these tests, there’s a 95% probability that you have celiac disease.12,16
These tests are generally confirmed by taking a few cells from your small intestine, and seeing how you respond to a strict gluten-free diet. There are cases where eliminating gluten doesn’t completely resolve celiac disease, but it’s considered the best available treatment.
About 0.7-1.2% of the population has celiac disease.9,16-18
If you haven’t been experiencing any of the aforementioned symptoms, most evidence indicates there’s no need to get tested.19,20
If you have some of the symptoms mentioned previously, and a negative blood test, it’s highly unlikely you have celiac disease.12
Now let’s take a look at another legitimate reason to avoid wheat.
2. Wheat Allergy
Some people are allergic to gluten, or other proteins found in wheat. Their immune systems overreact and release chemicals that cause:6,21
Itchy dry skin.
Burning eyes.
Shortness of breath.
Sneezing.
Congestion.
… and all of the other normal signs of an allergic reaction.
If you think you might have wheat or gluten allergy, there are three tests you can take:6,11,21,22
IgE blood testing from your doctor.
A skin prick test, where a small amount of a potential allergen is injected just beneath your skin.
An oral food challenge, where you consume increasingly larger amounts of potential allergens.
You should do all of these tests with your doctor — self-experimentation won’t tell you for sure if you’re allergic to wheat.
Only about 0.4-0.5% of the population is allergic to wheat and/or gluten.23,24 If you haven’t been experiencing any of the symptoms listed above, it’s unlikely you’re allergic to wheat.
If you’re allergic to wheat, you don’t necessarily have to avoid it completely. People have varying degrees of wheat allergy. Some get symptoms after any exposure, while others can tolerate small amounts.25 Find what works for you.
Now let’s talk about the last (sort of) scientific reason you may need to avoid gluten.
3. Gluten Sensitivity
You don’t have celiac disease.
You’re not allergic to gluten or wheat.
But you’re still worried gluten might be bad for you.
It’s possible you may have non-celiac gluten sensitivity, aka gluten sensitivity or gluten intolerance.
Here’s the basic diagnosis of gluten intolerance: feeling sick after eating gluten without having celiac disease or wheat allergy. There’s still some debate as to whether or not gluten sensitivity even exists, but most evidence indicates it does.6,7,9-11,22,26-28
There are several other key differences between celiac disease and gluten sensitivity.6-11,22,26,27
People with gluten sensitivity have no gut damage, and no increase in intestinal permeability (“leaky gut”).29
This is important, because most of the theoretical arguments about why gluten is bad for you are based on the idea that it damages your gut and makes it “leaky” — even without other obvious symptoms like bloating, diarrhea, and abdominal pain. It doesn’t, even in people who feel sick after eating gluten.
People with gluten sensitivity tend to have a higher rate of other non-digestive symptoms, like headaches, brain fog, fatigue, numbness, and joint pain.6
If you aren’t suffering from any of these symptoms, you don’t have gluten sensitivity. If you are, you may still not need to avoid gluten.
Why You Probably Don’t Need to Avoid Gluten
The chances that you have any of these conditions are slim. Most evidence indicates that less than 10% of the population has celiac disease, wheat allergy, or gluten intolerance, and it may be less than that.9
If you aren’t experiencing any symptoms of these three conditions, there’s no sound scientific reason for you to avoid gluten. None.
Even if you think you have gluten sensitivity, it’s possible you’re wrong.
There’s no firm definition of what gluten sensitivity really is. There are no objective lab tests. This means people can self-diagnose themselves, which opens a Pandora’s box of logical fallacies.
If you’ve been experiencing unexplained headaches, tiredness, weight gain, brain fog, joint pain, and digestive problems, it’s tempting to blame it on one cause, like gluten sensitivity. (The “one true cause” fallacy). It’s more likely that your problems are caused by a number of other issues that have nothing to do with gluten, like lack of sleep or exercise, stress, excess weight, etc. (The “confusing correlation with causation” fallacy). You know, the simple stuff that’s also really hard to make yourself do.
It’s also possible that the reason so many people are interested in going gluten-free has nothing to do with feeling sick.
People do crazy stuff all of the time because they think it will make them healthier, stronger, faster or more attractive, and gluten-free diets are no different. (The “confirmation bias” fallacy).
Since gluten free diets are becoming so popular, more celebrities and athletes are also joining in, which reinforces the idea that gluten is bad for you. (The “appeal to anecdote” and “appeal to popularity” fallacies).
Do You Need to Go Gluten-Free?
Unless you have celiac disease, there’s no evidence eliminating gluten will protect you from any disease.
There is no evidence that having an allergy to wheat increases your risk of disease6 — it just makes you feel lousy.
There are probably some people who have a negative physiological reaction to gluten that isn’t explained by celiac disease or wheat allergy (gluten sensitivity). However, the number of people who think they’re gluten sensitive is probably far greater than the number that actually are.
The Bottom Line: If you don’t feel sick after eating gluten, there’s no reason to avoid it.
If there isn’t a problem, there isn’t a problem. So enjoy that bagel.
If you enjoyed this article and think it might help someone else, please share it on Twitter or Facebook.
Do you think gluten sensitivity is a problem for most people?
Do you think there are other reasons gluten is bad for you?
Do you have any other questions about gluten?
Share your thoughts and questions in the comments section below.
Disclosures: None
References
1. Osborne P. Leaky Gut Syndrome — Is Gluten at the Root? www.glutenfreesociety.org. Available at: http://www.glutenfreesociety.org/gluten-free-society-blog/leaky-gut-syndrome-is-gluten-at-the-root/. Accessed June 4, 2013.
2. Gunnars K. Why is Bread Bad For You? The Shocking Truth. authoritynutrition.com. 2013. Available at: http://authoritynutrition.com/why-is-bread-bad-for-you/. Accessed June 4, 2013.
3. Wright S. Is Gluten Bad for Non-Celiacs? Expert’s Panel Advice. scdlifestyle.com. Available at: http://scdlifestyle.com/2013/04/gluten-bad-for-non-celiacs/?fb_ref=recommendations-bar. Accessed June 4, 2013.
4. Milller S-J. LEAKY GUT VS. GLUTEN INTOLERANCE. www.livestrong.com. 2011. Available at: http://www.livestrong.com/article/551331-leaky-gut-vs-gluten-intolerance/. Accessed June 4, 2013.
5. Sisson M. Why Grains Are Unhealthy. www.marksdailyapple.com. Available at: http://www.marksdailyapple.com/why-grains-are-unhealthy/. Accessed June 4, 2013.
6. Sapone A, Bai JC, Ciacci C, et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Med. 2012;10:13. doi:10.1186/1741-7015-10-13. Abstract: http://pmid.us/22313950 | Full Text: http://goo.gl/gaUIW
7. Di Sabatino A, Corazza GR. Nonceliac gluten sensitivity: sense or sensibility? Ann Intern Med. 2012;156(4):309–311. doi:10.1059/0003-4819-156-4-201202210-00010. Abstract: http://pmid.us/22351716 | Full Text: NA
8. Aziz I, Sanders DS. Emerging concepts: from coeliac disease to non-coeliac gluten sensitivity. Proc Nutr Soc. 2012;71(4):576–580. doi:10.1017/S002966511200081X. Abstract: http://pmid.us/22954208 | Full Text: Received from author.
9. Bizzaro N, Tozzoli R, Villalta D, et al. Cutting-edge issues in celiac disease and in gluten intolerance. Clin Rev Allergy Immunol. 2012;42(3):279–287. doi:10.1007/s12016-010-8223-1. Abstract: http://pmid.us/21181303 | Full Text: NA
10. Pietzak M. Celiac disease, wheat allergy, and gluten sensitivity: when gluten free is not a fad. JPEN J Parenter Enteral Nutr. 2012;36(1 Suppl):68S–75S. doi:10.1177/0148607111426276. Abstract: http://pmid.us/22237879 | Full Text: NA
11. Volta U, De Giorgio R. New understanding of gluten sensitivity. Nat Rev Gastroenterol Hepatol. 2012;9(5):295–299. doi:10.1038/nrgastro.2012.15. Abstract: http://pmid.us/22371218 | Full Text: Received from author.
12. Rubio-Tapia A, Hill ID, Kelly CP, Calderwood AH, Murray JA. ACG Clinical Guidelines: Diagnosis and Management of Celiac Disease. Am J Gastroenterol. 2013;108(5):656–676. doi:10.1038/ajg.2013.79. Abstract: http://pmid.us23609613 | Full Text: http://goo.gl/resLr
13. Green PHR, Alaedini A, Sander HW, Brannagan TH3, Latov N, Chin RL. Mechanisms underlying celiac disease and its neurologic manifestations. Cell Mol Life Sci. 2005;62(7-8):791–799. doi:10.1007/s00018-004-4109-9. Abstract: http://pmid.us/15868404 | Full Text: NA
14. Kagnoff MF. Celiac disease: pathogenesis of a model immunogenetic disease. J Clin Invest. 2007;117(1):41–49. doi:10.1172/JCI30253. Abstract: http://pmid.us/17200705 | Full Text: http://goo.gl/QJnfd
15. Freeman HJ. Neurological disorders in adult celiac disease. Can J Gastroenterol. 2008;22(11):909–911. Abstract: http://pmid.us/19018335 | Full Text: http://goo.gl/Iezow
16. AGA Institute Medical Position Statement on the Diagnosis and Management of Celiac Disease. Gastroenterology. 2006;131(6):1977–1980. doi:10.1053/j.gastro.2006.10.003. Abstract: http://pmid.us/17087935 | Full Text: http://goo.gl/h3JfE
17. Rubio-Tapia A, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. The prevalence of celiac disease in the United States. Am J Gastroenterol. 2012;107(10):1538–44– quiz 1537– 1545. doi:10.1038/ajg.2012.219. Abstract: http://pmid.us/22850429 | Full Text: NA
18. Fasano A, Berti I, Gerarduzzi T, et al. Prevalence of celiac disease in at-risk and not-at-risk groups in the United States: a large multicenter study. Arch. Intern. Med. 2003;163(3):286–292. Abstract: http://pmid.us/12578508 | Full Text: http://goo.gl/Trihf
19. Aggarwal S, Lebwohl B, Green PHR. Screening for celiac disease in average-risk and high-risk populations. Therap Adv Gastroenterol. 2012;5(1):37–47. Abstract: http://pmid.us/22282707 | Full Text: http://goo.gl/1IY7C
20. Collin P. Should adults be screened for celiac disease? What are the benefits and harms of screening? Gastroenterology. 2005;128(4 Suppl 1):S104–8. Abstract: http://pmid.us/15825117 | Full Text: NA
21. Inomata N. Wheat allergy. Curr Opin Allergy Clin Immunol. 2009;9(3):238–243. doi:10.1097/ACI.0b013e32832aa5bc. Abstract: http://pmid.us/19318930 | Full Text: NA
22. Brown AC. Gluten sensitivity: problems of an emerging condition separate from celiac disease. Expert Rev Gastroenterol Hepatol. 2012;6(1):43–55. doi:10.1586/egh.11.79. Abstract: http://pmid.us/22149581 | Full Text: Received from author.
23. Vierk KA, Koehler KM, Fein SB, Street DA. Prevalence of self-reported food allergy in American adults and use of food labels. J Allergy Clin Immunol. 2007;119(6):1504–1510. doi:10.1016/j.jaci.2007.03.011. Abstract: http://pmid.us/17451802 | Full Text: http://goo.gl/Y0GwO
24. Zuidmeer L, Goldhahn K, Rona RJ, et al. The prevalence of plant food allergies: a systematic review. J Allergy Clin Immunol. 2008;121(5):1210–1218.e4. doi:10.1016/j.jaci.2008.02.019. Abstract: http://pmid.us/18378288 | Full Text: NA
25. Hischenhuber C, Crevel R, Jarry B, et al. Review article: safe amounts of gluten for patients with wheat allergy or coeliac disease. Aliment Pharmacol Ther. 2006;23(5):559–575. doi:10.1111/j.1365-2036.2006.02768.x. Abstract: http://pmid.us/16480395 | Full Text: http://goo.gl/GCXak
26. Lundin KEA, Alaedini A. Non-celiac gluten sensitivity. Gastrointest Endosc Clin N Am. 2012;22(4):723–734. doi:10.1016/j.giec.2012.07.006. Abstract: http://pmid.us/23083989 | Full Text: http://goo.gl/l0x8g
27. Aziz I, Hadjivassiliou M, Sanders DS. Does gluten sensitivity in the absence of coeliac disease exist? BMJ. 2012;345:e7907. Abstract: http://pmid.us/23204002 | Full Text: Received from author.
28. Biesiekierski JR, Newnham ED, Irving PM, et al. Gluten causes gastrointestinal symptoms in subjects without celiac disease: a double-blind randomized placebo-controlled trial. Am J Gastroenterol. 2011;106(3):508–14– quiz 515. doi:10.1038/ajg.2010.487. Abstract: http://pmid.us/21224837 | Full Text: NA
29. Sapone A, Lammers KM, Casolaro V, et al. Divergence of gut permeability and mucosal immune gene expression in two gluten-associated conditions: celiac disease and gluten sensitivity. BMC Med. 2011;9:23. doi:10.1186/1741-7015-9-23. Abstract: http://pmid.us/21392369 | Full Text: http://goo.gl/0ZmId
Full text below and link: http://impruvism.com/gluten-free-diet/
Why You Probably Don’t Need to Eat a Gluten Free Diet
You’re in a dilemma.
You like bread, but on the other hand…
You’ve read about how athletes, celebrities, and average joe’s are using gluten-free diets to become faster, stronger, healthier, and more attractive.Gluten Free Diet
Everywhere you go, restaurants and grocery stores now offer gluten-free foods.
You spend a few minutes surfing online and discover a long list of reasons you absolutely must avoid gluten:
It’s a toxin.
It causes inflammation.
It gives you autoimmune diseases.
It gives you headaches, joint pain, and brain fog.
It makes you fat and sick.
You’re confused. You’re wondering if your love of bread is worth the risk. You also want to know if giving up gluten is worth the trouble and expense.
This article will help you decide what the science says about whether or not you should go gluten-free. Before we start, here’s a quick primer on gluten:
What is Gluten, and Why is it In My Food?
Gluten is a combination of proteins found in most grains, such as wheat, barley, and rye. Gluten traps water and air in a foam as bread rises, which gives it a chewy, soft, moist texture.
Wheat is the most common source of gluten for most people. However, gluten is also used as a filler in many processed/prepackaged foods, like ketchup and salad dressing. Unless you’ve been actively trying to avoid gluten, you’ve probably been eating it almost every day. Some people think that’s a bad idea.
Why People Think Gluten Is Bad for You
Most of the arguments against gluten can be traced back to the idea that it increases intestinal permeability or gives you a “leaky gut.”1-5 In a nutshell:
Gluten enters your small intestine.
The gluten molecules irritate and attack your epithelial cells (the ones on the inside of your small intestines).
This irritation causes your tight junctions — the space between your intestinal cells — to widen. In some cases, gluten also directly attacks your cells.
Gluten, bacteria, and undigested food particles sneak through these gaps between your cells and into your bloodstream.
Once gluten and friends enter your bloodstream, your body mounts an inflammatory response.
This inflammation spreads throughout your body, wreaking havoc on your health.
Theoretically, if you eat gluten on a regular basis, your gut and body stay inflamed, and you develop an increased risk of the following (just to name a few):
Autoimmune diseases like arthritis, M.S., autoimmune thyroid disease, etc.
Long-term gut damage, which can lead to nutrient deficiencies.
Diarrhea, constipation, bloating, and other digestive issues like irritable bowel syndrome (IBS).
Inflammatory bowel diseases like Crohn’s disease and ulcerative colitis.
Insulin and leptin resistance.
Weight gain.
Nerve damage (neuropathy) and neurological diseases like autism.
Osteoporosis.
Cancer.
Brain fog and headaches.
Joint pain.
Slow recovery from workouts.
Heart disease.
Insomnia.
We won’t get into detail on every single one of these problems, because research hasn’t examined how gluten affects most of these conditions directly.
Instead, let’s look at the people who probably do need to avoid gluten — based on the best available data — and see how likely it is that you’re one of them.
The Only 3 Science-Backed Reasons for Some People to Avoid Gluten
There are three conditions where people generally need to be on a gluten-free diet:6-11
Celiac disease.
Wheat allergy.
Gluten sensitivity.
Let’s take a quick look at each.
1. Celiac Disease
Celiac disease (CD) is an autoimmune condition where the immune system attacks the lining of the small intestine in response to gluten.12-14
This intestinal damage prevents people with celiac disease from absorbing nutrients properly. This often causes nutrient deficiencies, short stature, low bone mineral density, weight loss, skin rashes, and neurological problems.12,15
In most cases, when people with celiac disease eat gluten, they get digestive problems like bloating, diarrhea, gas, and stomach pain. However, there are also many people with celiac disease who experience skin rashes and other more bizarre symptoms. Some never have symptoms of any kind.12
If you’ve been experiencing any of these symptoms, there are two blood tests you can take to see if you have celiac disease:
Immunoglobulin A anti-tissue tranglutaminase (IgA-tTGA).
Immunoglobulin A antiendomysial antibody (EMA).
If you test positive for one of these tests, there’s a 95% probability that you have celiac disease.12,16
These tests are generally confirmed by taking a few cells from your small intestine, and seeing how you respond to a strict gluten-free diet. There are cases where eliminating gluten doesn’t completely resolve celiac disease, but it’s considered the best available treatment.
About 0.7-1.2% of the population has celiac disease.9,16-18
If you haven’t been experiencing any of the aforementioned symptoms, most evidence indicates there’s no need to get tested.19,20
If you have some of the symptoms mentioned previously, and a negative blood test, it’s highly unlikely you have celiac disease.12
Now let’s take a look at another legitimate reason to avoid wheat.
2. Wheat Allergy
Some people are allergic to gluten, or other proteins found in wheat. Their immune systems overreact and release chemicals that cause:6,21
Itchy dry skin.
Burning eyes.
Shortness of breath.
Sneezing.
Congestion.
… and all of the other normal signs of an allergic reaction.
If you think you might have wheat or gluten allergy, there are three tests you can take:6,11,21,22
IgE blood testing from your doctor.
A skin prick test, where a small amount of a potential allergen is injected just beneath your skin.
An oral food challenge, where you consume increasingly larger amounts of potential allergens.
You should do all of these tests with your doctor — self-experimentation won’t tell you for sure if you’re allergic to wheat.
Only about 0.4-0.5% of the population is allergic to wheat and/or gluten.23,24 If you haven’t been experiencing any of the symptoms listed above, it’s unlikely you’re allergic to wheat.
If you’re allergic to wheat, you don’t necessarily have to avoid it completely. People have varying degrees of wheat allergy. Some get symptoms after any exposure, while others can tolerate small amounts.25 Find what works for you.
Now let’s talk about the last (sort of) scientific reason you may need to avoid gluten.
3. Gluten Sensitivity
You don’t have celiac disease.
You’re not allergic to gluten or wheat.
But you’re still worried gluten might be bad for you.
It’s possible you may have non-celiac gluten sensitivity, aka gluten sensitivity or gluten intolerance.
Here’s the basic diagnosis of gluten intolerance: feeling sick after eating gluten without having celiac disease or wheat allergy. There’s still some debate as to whether or not gluten sensitivity even exists, but most evidence indicates it does.6,7,9-11,22,26-28
There are several other key differences between celiac disease and gluten sensitivity.6-11,22,26,27
People with gluten sensitivity have no gut damage, and no increase in intestinal permeability (“leaky gut”).29
This is important, because most of the theoretical arguments about why gluten is bad for you are based on the idea that it damages your gut and makes it “leaky” — even without other obvious symptoms like bloating, diarrhea, and abdominal pain. It doesn’t, even in people who feel sick after eating gluten.
People with gluten sensitivity tend to have a higher rate of other non-digestive symptoms, like headaches, brain fog, fatigue, numbness, and joint pain.6
If you aren’t suffering from any of these symptoms, you don’t have gluten sensitivity. If you are, you may still not need to avoid gluten.
Why You Probably Don’t Need to Avoid Gluten
The chances that you have any of these conditions are slim. Most evidence indicates that less than 10% of the population has celiac disease, wheat allergy, or gluten intolerance, and it may be less than that.9
If you aren’t experiencing any symptoms of these three conditions, there’s no sound scientific reason for you to avoid gluten. None.
Even if you think you have gluten sensitivity, it’s possible you’re wrong.
There’s no firm definition of what gluten sensitivity really is. There are no objective lab tests. This means people can self-diagnose themselves, which opens a Pandora’s box of logical fallacies.
If you’ve been experiencing unexplained headaches, tiredness, weight gain, brain fog, joint pain, and digestive problems, it’s tempting to blame it on one cause, like gluten sensitivity. (The “one true cause” fallacy). It’s more likely that your problems are caused by a number of other issues that have nothing to do with gluten, like lack of sleep or exercise, stress, excess weight, etc. (The “confusing correlation with causation” fallacy). You know, the simple stuff that’s also really hard to make yourself do.
It’s also possible that the reason so many people are interested in going gluten-free has nothing to do with feeling sick.
People do crazy stuff all of the time because they think it will make them healthier, stronger, faster or more attractive, and gluten-free diets are no different. (The “confirmation bias” fallacy).
Since gluten free diets are becoming so popular, more celebrities and athletes are also joining in, which reinforces the idea that gluten is bad for you. (The “appeal to anecdote” and “appeal to popularity” fallacies).
Do You Need to Go Gluten-Free?
Unless you have celiac disease, there’s no evidence eliminating gluten will protect you from any disease.
There is no evidence that having an allergy to wheat increases your risk of disease6 — it just makes you feel lousy.
There are probably some people who have a negative physiological reaction to gluten that isn’t explained by celiac disease or wheat allergy (gluten sensitivity). However, the number of people who think they’re gluten sensitive is probably far greater than the number that actually are.
The Bottom Line: If you don’t feel sick after eating gluten, there’s no reason to avoid it.
If there isn’t a problem, there isn’t a problem. So enjoy that bagel.
If you enjoyed this article and think it might help someone else, please share it on Twitter or Facebook.
Do you think gluten sensitivity is a problem for most people?
Do you think there are other reasons gluten is bad for you?
Do you have any other questions about gluten?
Share your thoughts and questions in the comments section below.
Disclosures: None
References
1. Osborne P. Leaky Gut Syndrome — Is Gluten at the Root? www.glutenfreesociety.org. Available at: http://www.glutenfreesociety.org/gluten-free-society-blog/leaky-gut-syndrome-is-gluten-at-the-root/. Accessed June 4, 2013.
2. Gunnars K. Why is Bread Bad For You? The Shocking Truth. authoritynutrition.com. 2013. Available at: http://authoritynutrition.com/why-is-bread-bad-for-you/. Accessed June 4, 2013.
3. Wright S. Is Gluten Bad for Non-Celiacs? Expert’s Panel Advice. scdlifestyle.com. Available at: http://scdlifestyle.com/2013/04/gluten-bad-for-non-celiacs/?fb_ref=recommendations-bar. Accessed June 4, 2013.
4. Milller S-J. LEAKY GUT VS. GLUTEN INTOLERANCE. www.livestrong.com. 2011. Available at: http://www.livestrong.com/article/551331-leaky-gut-vs-gluten-intolerance/. Accessed June 4, 2013.
5. Sisson M. Why Grains Are Unhealthy. www.marksdailyapple.com. Available at: http://www.marksdailyapple.com/why-grains-are-unhealthy/. Accessed June 4, 2013.
6. Sapone A, Bai JC, Ciacci C, et al. Spectrum of gluten-related disorders: consensus on new nomenclature and classification. BMC Med. 2012;10:13. doi:10.1186/1741-7015-10-13. Abstract: http://pmid.us/22313950 | Full Text: http://goo.gl/gaUIW
7. Di Sabatino A, Corazza GR. Nonceliac gluten sensitivity: sense or sensibility? Ann Intern Med. 2012;156(4):309–311. doi:10.1059/0003-4819-156-4-201202210-00010. Abstract: http://pmid.us/22351716 | Full Text: NA
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Replies
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I don't know if it's gluten specifically or some other ingredient in items like bread, pasta, cakes etc. but when I eat them I get instant bloat-more than the "I just ate" look. Like, can't button my jeans bloat. So for me, it's best to just avoid these types of things as much as possible.0
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Awesome... Gluten Free.. more marketing Hype if you ask me.. Create a disorder then sell you the cure / prevention. Eat whole grains and minimally processed food & a balanced diet, you will be fine. Just like grandma used to make... jmop. . .
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Very good writeup.
Thanks for sharing.0 -
I don't know if it's gluten specifically or some other ingredient in items like bread, pasta, cakes etc. but when I eat them I get instant bloat-more than the "I just ate" look. Like, can't button my jeans bloat. So for me, it's best to just avoid these types of things as much as possible.
Fair play.
If you don't react well to a food stuff then it's probably best to minimise it or avoid it altogether depending on the severity of the reaction.
I think often however people end up doing so not because they actually have an adverse symptoms at all rather they have been lead to believe what they are eating should be avoided by everyone.0 -
Good post!0
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My trainer suggested that I go gluten free. He's a trainer and not a dietician, but he'd said a few things that rang true with me so I figured I'd give it a go and see how I felt.
I now eat gluten free, mainly grain free, and keep my carbs fairly low (~100Gm). I've been doing this for about 4 months, and really I don't think I'm allergic to wheat, but I have noticed that my headaches have essentially cleared up. I've gone from ~2 headaches a week with couple of bad ones a month to none. It's great. I've changed other things about my diet/exercise. So hell I'm keeping it all up - I'm not fully sure it's the gluten, and it may be cumulative effect, but when I eat toast (which I do fail to stick on plan all the time), I feel groggy and yucky. Mind you, if I've gone for toast I wasn't feeling great to start with.
So now, I really just prefer to stay off it and headache free. It's so much nicer. It had never occured to me that my headaches were diet related. I know I was sensitive to getting the right amount of sleep and sugar (too much/not enough), but honestly since giving up the gluten, I'm far less sensitive to these things. My mother got headaches, my sister got them, I thought I got headaches and that was just it.0 -
Thank you for posting. It baffles me that people restrict their diet when it isn't necessary.0
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I don't know if it's gluten specifically or some other ingredient in items like bread, pasta, cakes etc. but when I eat them I get instant bloat-more than the "I just ate" look. Like, can't button my jeans bloat. So for me, it's best to just avoid these types of things as much as possible.
Fair play.
If you don't react well to a food stuff then it's probably best to minimise it or avoid it altogether depending on the severity of the reaction.
I think often however people end up doing so not because they actually have an adverse symptoms at all rather they have been lead to believe what they are eating should be avoided by everyone.
I've thought about getting allergy tested-wonder if it could possibly be a dairy allergy (which would be in pretty much all the items that have wheat/gluten)? But I eat a ridiculous amount of cheese, butter and yogurt with no bloating symptoms, so who knows lol. My family still eats wheat/gluten and it doesn't bother me-I don't crave items with it so it's not a big deal to have it in the house and not eat it
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I don't know if it's gluten specifically or some other ingredient in items like bread, pasta, cakes etc. but when I eat them I get instant bloat-more than the "I just ate" look. Like, can't button my jeans bloat. So for me, it's best to just avoid these types of things as much as possible.
Fair play.
If you don't react well to a food stuff then it's probably best to minimise it or avoid it altogether depending on the severity of the reaction.
I think often however people end up doing so not because they actually have an adverse symptoms at all rather they have been lead to believe what they are eating should be avoided by everyone.
My mom & MIL both do this. They're so afraid of innocuous things they hear will kill them on the news and shows like The Doctors and Dr. Oz, both kind of react like the old guy on the 'Hopper' commercial watching tv on his Ipad under the bed.
http://www.youtube.com/watch?v=7rfyyez_fP0 0 -
Since the OP mentioned three tests for wheat allergy/celiac response, just to add on, there is actuallyone other test that can be done to test for celiac/wheat allergy: a Gliadin IgA/IgG test which gives 96% sensitivity and 97% specificity for wheat reactivity.
Otherwise, OP, excellent post0 -
My 3 year old was diagnosed with Celiac about 8 months ago. She, of cvourse, is 100% GF due to it. We are NOT GF but sometimes it is easier to eat GF dinners we have prepared for her. So we (husband, oldest child and myself) are semi-GF. We are about 55% GF. Hasn't hurt us yet...0
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FTR, my husband has Crohn's disease, and he has no trouble with digesting gluten. For him, it is spicy foods, especially the pepper family, and too much fiber that can give him trouble. Certain leafy greens and whole grains are restricted, though he digests white bread and refined grains very well.0
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The TL;DR of this is: If you don't have a gluten intolerance, it's fine for you. "Gluten Free" is just the latest garbage hype being thrown around.0
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THANK YOU for this!
I hates it when people cut delicious bread just to follow the fad.0 -
I have spent the last 3 years trying to figure out why my stomach was the one area I couldn't improve and then I went on a gluten & grain free diet and lost the last 10 lbs I have been fighting with. I did get the leaky gut syndrome and it was all because I was just gluten sensitive not allergic or celiac. To me gluten is poison. I will eventually add back in other grains when my leaky gut is healed up. It's been life changing for me!0
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As someone who does have celiac, I'm grateful that the awareness of a gluten free diet has increased, regardless of whether its a fad or not. Clear labeling and more gluten free options have made my life better.0
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I don't know if it's gluten specifically or some other ingredient in items like bread, pasta, cakes etc. but when I eat them I get instant bloat-more than the "I just ate" look. Like, can't button my jeans bloat. So for me, it's best to just avoid these types of things as much as possible.
Fair play.
If you don't react well to a food stuff then it's probably best to minimise it or avoid it altogether depending on the severity of the reaction.
I think often however people end up doing so not because they actually have an adverse symptoms at all rather they have been lead to believe what they are eating should be avoided by everyone.
I've thought about getting allergy tested-wonder if it could possibly be a dairy allergy (which would be in pretty much all the items that have wheat/gluten)? But I eat a ridiculous amount of cheese, butter and yogurt with no bloating symptoms, so who knows lol. My family still eats wheat/gluten and it doesn't bother me-I don't crave items with it so it's not a big deal to have it in the house and not eat it
lactose intolerance can cause bloating after consuming certain kinds of dairy but not others. Cheese and butter are, as far as i know, low in lactose. I'm not sure if yoghurt is or not. But you could check to see what dairy products are high in lactose and which are not, and if this correlates with dairy products that you can tolerate well and those which cause bloating.0 -
THANK YOU for this!
I hates it when people cut delicious bread just to follow the fad.
I totally agree. I ENVY people who can eat bread and pasta and feel fine. They make my stomach upset and sometimes I'll even feel hungover. If you can eat bread and pasta and all kinds of delicious wheat and gluten-filled things WITHOUT getting sick, for the love of God do it so I can live vicariously through you.0 -
I have to say, being recently diagnosed with celiac disease (a real one, not a 'you might have it'), seeing gluten-free stuff everywhere is pretty handy. I still have to read labels on every packaged food I buy though. It's sad that this is the latest so-called healthy trend.0
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What was the point in posting this article? To berate those of us who have non-GI issues that have cleared up by going gluten-free feel ridiculous? It's not like we don't hear these arguments in our every day lives... I've had a number of GI issues that have mostly cleared up by not consuming dairy, but I also have non-GI issues. Miraculously, these issues (namely acne and migraines) cleared up after going gluten free for 3 months. The tone of this article sounds exactly like my family doctor - even though they cleared up by going gluten free, it has nothing to do with a gluten intolerance and instead, I should be taking medication for migraines even though said medication has never ever worked. Really? Last Friday I ate gluten (pizza). I've had a migraine since then. Coincidence? Perhaps. But it's a pretty strong coincidence and if not eating gluten means not getting migraines, then I think I'll stick with a gluten free diet. It has nothing to do with weight loss. It has EVERYTHING to do with quality of life.0
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FTR, my husband has Crohn's disease, and he has no trouble with digesting gluten. For him, it is spicy foods, especially the pepper family, and too much fiber that can give him trouble. Certain leafy greens and whole grains are restricted, though he digests white bread and refined grains very well.
Interesting! I admittedly know very little about Chrohn's but my cousin's husband has it and he can only digest white bread and refined grains. Cruciferous vegetables and whole grains are also restricted.0 -
What was the point in posting this article? To berate those of us who have non-GI issues that have cleared up by going gluten-free feel ridiculous? It's not like we don't hear these arguments in our every day lives... I've had a number of GI issues that have mostly cleared up by not consuming dairy, but I also have non-GI issues. Miraculously, these issues (namely acne and migraines) cleared up after going gluten free for 3 months. The tone of this article sounds exactly like my family doctor - even though they cleared up by going gluten free, it has nothing to do with a gluten intolerance and instead, I should be taking medication for migraines even though said medication has never ever worked. Really? Last Friday I ate gluten (pizza). I've had a migraine since then. Coincidence? Perhaps. But it's a pretty strong coincidence and if not eating gluten means not getting migraines, then I think I'll stick with a gluten free diet. It has nothing to do with weight loss. It has EVERYTHING to do with quality of life.
the point of posting it is to tell people that if gluten doesn't make you ill, it's okay to eat it, and only people who are made ill by it need to avoid it, ....because a lot of people are being told that gluten makes *everyone* ill and *no-one* should eat it.
if gluten made you ill, and stopping eating it made you better, then you have one of the problems listed. In fact I seem to recall reading in the article that one of the problems listed in the article can cause non-GI symptoms as well as or instead of GI ones. So you'd be in that category.
I don't see anything anywhere in the entire article that berates anyone who suffers from health issues from gluten for giving up gluten. It merely advises those that don't suffer health issues from it that they don't have to give it up and eating it won't harm them.0 -
What was the point in posting this article? To berate those of us who have non-GI issues that have cleared up by going gluten-free feel ridiculous? It's not like we don't hear these arguments in our every day lives... I've had a number of GI issues that have mostly cleared up by not consuming dairy, but I also have non-GI issues. Miraculously, these issues (namely acne and migraines) cleared up after going gluten free for 3 months. The tone of this article sounds exactly like my family doctor - even though they cleared up by going gluten free, it has nothing to do with a gluten intolerance and instead, I should be taking medication for migraines even though said medication has never ever worked. Really? Last Friday I ate gluten (pizza). I've had a migraine since then. Coincidence? Perhaps. But it's a pretty strong coincidence and if not eating gluten means not getting migraines, then I think I'll stick with a gluten free diet. It has nothing to do with weight loss. It has EVERYTHING to do with quality of life.
:flowerforyou: Thank you Lynn!! Took the words right out of my mouth. I was also going to post something in regards to Crohns disease as well as I have friends who have experienced the same exact issue.
Great responses. Carry on everyone! :drinker:0 -
because a lot of people are being told that gluten makes *everyone* ill and *no-one* should eat it.
I dont think ive ever read that anywhere......ever0 -
because a lot of people are being told that gluten makes *everyone* ill and *no-one* should eat it.
I dont think ive ever read that anywhere......ever
i don't think i've read that either! OP's article does feel a bit like a shaming post.
as my best friend and her whole family have issues with gluten, i love that we can go out to restaurants again and she hasn't had to quiz the server on preparation methods and ingredients. those handy little "GF" signs do all the work.0 -
What was the point in posting this article? To berate those of us who have non-GI issues that have cleared up by going gluten-free feel ridiculous?
No, it was to provide people with objective information on whether eating a gluten free diet may be a good choice for them so they could make informed choices.
I suspect many people will find it useful in doing so.
Thanks.0 -
Unless you legitimately have celiacs or gluten intolerances, you don't have to avoid gluten. You can if you want but it's just a protein and a few people, similar to those that don't produce lactase to break down the milk protein lactose, just don't have the ability to break it down effectively.0
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because a lot of people are being told that gluten makes *everyone* ill and *no-one* should eat it.
I dont think ive ever read that anywhere......ever
go look on any website that advocates the paleo diet...0 -
I am gluten-free and have been for over two years. I have Crohn's disease and the past two years have been the only time since I have been diagnosed that I have been medication free and have had minimal symptoms of my disease. In fact, this year I finally did something I never thought I would be able to do...I ran my first marathon. And yes, I attribute this to my gluten-free diet. And while I understand that maybe I am not the typical target audience of this article, it still angers me that people feel the need to treat others condescendingly because of personal choices that they make that may be different than their own.
Do I think that everybody should be on a gluten free diet? Of course not. Do I fault anyone for trying it? Absolutely not. Here is the deal: This diet is a very difficult diet to follow. Bottom line is that you are only going to stick with it over the long haul if the payoff is noticeable.0 -
because a lot of people are being told that gluten makes *everyone* ill and *no-one* should eat it.
I dont think ive ever read that anywhere......ever
i don't think i've read that either! OP's article does feel a bit like a shaming post.
as my best friend and her whole family have issues with gluten, i love that we can go out to restaurants again and she hasn't had to quiz the server on preparation methods and ingredients. those handy little "GF" signs do all the work.
I see it all the time! On MFP, on Facebook, in "Health Food" store propaganda.0
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