Celiac disease, or gluten intolerance, is an autoimmune disease that prevents the small intestine to properly digest gluten, which is a wheat protein. This protein acts as a glue to hold everything together and can be found in many places where you wouldn’t expect it to be. The three big culprits of a celiac reaction are wheat, rye, and barley, which can be found in things like food colorings, sauces, dressings, and the traditional grain products we think of like bread, cereals, and beer.
As much as 6% of the population has this condition and can result in the body being unable to digest important macro and micronutrients. However, the big question is who should eat gluten-free? What if you do not have gluten intolerance? What about gluten sensitivity? Is it really worth it to go gluten-free?
Who should eat gluten-free?
The simple answer to this question is anyone who has an adverse reaction after the consumption of gluten should be on a gluten-free nutrition plan. This is to prevent any damage to the gastrointestinal tract which can lead to serious health problems. Adverse reactions include, but are not limited to: recurring abdominal pain, chronic diarrhea/constipation, tingling/numbness in hands and feet, chronic fatigue, joint pain, unexplained infertility and low bone density (osteopenia or osteoporosis).
If you have any of these symptoms or others that you think are related to gluten, consult with a physician or dietician before deciding to give up gluten. They can perform standard tests that can tell you if that is the underlying problem of the symptoms.
What about gluten sensitivity?
Also known as non-celiac gluten sensitivity is often self-diagnosed and with no current biomarkers for diagnosis, it is difficult to say the true rate of prevalence. Symptoms of gluten sensitivity and celiac disease overlap, however, it is important to note that there is no villi damage in those with gluten sensitivity, as well as absent antibodies. More research is being done of this reaction and it is speculated that the reactions are being caused by a different component other than gluten. This is where the idea of the FODMAP carbohydrates come in, which are commonly not digested well.
Can you go GF if you are not gluten intolerant?
The quick answer is, yes! However, there are some important misconceptions about going GF that you may want to consider before taking that step.
1. The presence or absence of gluten is not related to the quality of the nutrition plan you are following: often, people who switch to gluten free are eliminating the ‘unhealthy’ foods that they would normally eat like cookies and other baked goods and relying on less pasta and bread as the main food source. Going gluten-free forces the individual to pick more fruits and vegetables as a carbohydrate source.
2. Gluten-free products are not all that they are talked up to be: if you compare a Chip’s Ahoy serving versus a serving of a gluten-free cookie brand, one thing that sticks out is that sugar content is the same. Yes, there are fewer carbohydrates in the GF version, but there is also less fiber and vitamins and minerals in the GF version as well. So, it’s important to note that some people may actually decrease their nutrition quality by going GF because of lower essential components compared to their full-gluten counterparts.
3. You will eat fewer calories: again, for some, this may be true, because they decide not to purchase any of the gluten-free pasta, bread, and other foods at the stores and eat more vegetables instead. However, the processed, gluten-free foods in the supermarkets are actually higher in calories and sugars or fats to create a more desirable flavor and texture that is no longer present without gluten.
It is important to take into consideration both sides of the information before deciding to make such a big lifestyle change. If you want to go GF because you think it is a healthier option for you than go for it! Consulting a nutritionist or dietician is a great way to make sure you are getting a balanced plan and getting all the nutrients you need!
Resources:
Canadian Celiac Association. (2019). Non-Celiac Gluten Sensitivity. Retrieved from https://www.celiac.ca/gluten-related-disorders/non-celiac-gluten-sensitivity/
Mayo Clinic. (2019, July 19). Celiac disease. Retrieved from https://www.mayoclinic.org/diseases-conditions/celiac-disease/symptoms-causes/syc-20352220