By: Katelyn Nicholson, RDN, LD
There is much controversy today over gluten. Is gluten intolerance ‘fake’? Many recent news stories make this claim, but what does scientific research have to say? Is going gluten-free just a ‘fad’? Or, is it a legitimate condition that may be even more common than we currently recognize?
First, what exactly is gluten? Gluten is a protein found in select grains, mainly, wheat, rye, and barley. There is, of course, actual celiac disease, where those with that condition pose an allergic response when gluten is introduced into the body. Newer emerging research now supports another issue individuals may deal with, proving to be extremely common, termed non-celiac gluten sensitivity (NCGS). These individuals have adverse responses to gluten ingestion, as well. However, often times, they, like celiac disease symptoms, may appear extra-intestinally before gastrointestinal symptoms present. Most are not aware of this fact. In the case of non-celiac gluten sensitivity, they do not have an actual allergic response, but they do experience those side effects mentioned due to inflammation stemming from the gut lining.
Observational studies have linked gluten intolerance with a shockingly diverse range of symptoms and conditions, including:
- Irritable bowel syndrome
- Fibromyalgia
- Dermatitis and other skin conditions
- Multiple sclerosis
- Peripheral neuropathy, myopathy, and other neurological disorders
- Schizophrenia
- Depression
- Attention deficit hyperactivity disorder
- Ataxia
- Type 1 diabetes
- Autism spectrum disorders
- Ménière disease
- Endometriosis
- Insulin resistance and inflammation
And they aren’t just observational studies; some of them are randomized clinical trials (RCTs), which are considered to be the gold standard of medical evidence. In fact, just last month, a new RCT was published that validated NCGS as a legitimate condition. This was a double-blind, placebo-controlled trial, and it had the additional benefit of a crossover design.
One thing I want to get across is that whole grains are not very nutrient dense. In fact, when compared with other foods like organ meats, fish, meats, vegetables, and fruits, whole grains are at the bottom of the list. As you’d suspect, refined grains (like flour) are even lower. This is significant as 85 percent of the grain consumed in the US is in the highly refined form. Refined flour accounts for approximately 20 percent of calories consumed by the average American.
Finally, studies that have assessed the nutritional quality of gluten-free diets have, not surprisingly, found that they are not lacking in any necessary nutrient. If anything, people on a gluten-free diet are more likely to increase their intake of essential nutrients, especially if they replace breads and other flour products with whole foods (rather than with gluten-free flour alternatives).
Most of us know someone who deals with a gluten intolerance on some level. Some are aware of it, others are not. If you are concerned you may have an intolerance or allergy to gluten, contact me (Katelyn) at the Cerro Gordo County Department of Public Health or a health care provider trained in gluten sensitivity issues for further assessment.
She can cook for me anyway