Why are so many people gluten intolerant?

The number of Americans who say they are gluten-free more than tripled from 2009 to 2014. But the number of Americans who have celiac disease stayed pretty much same (roughly 1% of the population).

More people may be sensitive to gluten because of other underlying conditions. Chronic inflammation has been shown to cause leaky gut which may lead to food allergies and intolerances. For gastrointestinal issues such as irritable bowel syndrome, a sensitivity to wheat is mistaken as a gluten intolerance. There have also been theories about pesticides and Genetically Modified Organism (GMO) wheat triggering gluten issues, but they have not been proven.

What is gluten?

Gluten is a general name for the proteins found in wheat, rye, and barley. Gluten helps food maintain shape, acting as a glue that holds food together, giving it a soft and spongy texture. Gluten is also what makes bread dough, pizza crust and other baked goods rise.

Is gluten healthy?

It is important to think about the benefits of the whole food versus isolated nutrients. Grains, especially whole grains including wheat, rye and barley, provide important nutrients, such as complex carbohydrates, proteins, vitamins, minerals and fiber. By cutting out all grains from the diet, you may become deficient in these important nutrients. Removing an entire food group, may also cause you to overeat another food group, especially meat and dairy. This may result in an unbalanced diet, triggering other health issues.

Who should avoid gluten?

Gluten should be avoided by people who have celiac disease, non-celiac gluten sensitivity and a wheat allergy. Some people may have a gluten intolerance related to other digestive issues.

Research shows that avoiding or limiting gluten may also help people with autoimmune diseases, such as Hashimoto’s and Rheumatoid Arthritis.

A gluten-free diet has as well been studied for treating some intellectual and behavioral challenges related to Autism.

What foods should gluten-free eaters avoid?

Those who are truly intolerant should avoid all forms of wheat, rye and barley. They should also look out for hidden gluten, often present in household items such as medicine, vitamins and toothpaste. People with celiac disease also need to be mindful of cross contamination.

What’s left to enjoy?

There is plenty of delicious and nutritious food available for gluten-free eaters. The best decision is to choose foods that are naturally gluten-free, thereby limiting packaged, processed foods. Also, remember that a gluten-free cookie is still a cookie!

Choose the following foods to eat a well-balanced diet:

• Gluten-free whole grains such as rice, millet and quinoa
• Breads and pasta made from gluten-free grains
• Starches: potato, sweet potato, tapioca, arrowroot
• All fruits (preferably fresh or frozen)
• All vegetables (preferably fresh or frozen)
• All nuts and seeds; natural nut butters (unless you have a specific allergy)
• All beans, legumes, lentils & peas; bean flours; chickpea flour
• All plain meats
• Eggs
• Plain milk and yogurt
• Oils, vinegars
• Herbs and spices – fresh or dried

What should I do if I have a gluten-related health concern?

First, consult a gastroenterologist and meet with a registered dietitian to determine if you need a gluten-free diet.

Second, realize that a gluten-free diet is not a weight loss diet, so don’t expect cutting out gluten to result in weight loss.

If you do, indeed, need a gluten-free diet, we invite you to join our Celiac & Food Allergy Support Group. We meet virtually on the first Thurday of each month.

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About Parul Kharod, LDN

A Registered Dietitian and licensed nutritionist, Parul works with Outpatient Nutrition Services in Cary and Raleigh where she counsels the adult and pediatric population with an integrative approach. She specializes in Celiac Disease and other GI issues. Besides individual counselling for all nutritional needs, Parul also teaches group classes for the hospital’s Diabetes Management Program and is a member of the Prevention Team at WakeMed Urology Kidney Stone Center. She runs a support group for people with celiac disease and food allergies as a branch leader of the Gluten Intolerance Group. She is a frequent contributor for the hospital’s nutrition blog and writes health and nutrition articles for various publications. She was awarded Outstanding Dietitian of the Year in 2020 by the North Carolina Academy of Nutrition & Dietetics. She has a global perspective about diverse eating habits and is able to assist people in making appropriate lifestyle changes while still conforming to their cultural preferences.

 

To schedule an appointment with her, call One Call at 919-350-7000. Select option 1, then option 3.

 

Resources:

Celiac Disease Foundation www.celiac.org

Gluten Intolerance Group www.gluten.org