I’ve
recently switched to a gluten-free diet because of some digestive issues I’ve
been having for a while now. In doing some research online, I found that it’s
not uncommon for adults to suddenly find out that they are gluten intolerant.
Additionally, gluten intolerance and Celiac disease are on the rise in the
United States (in fact, it is four times more common today than it was 60 years
ago).
There
are two types of gluten sensitivities: Celiac disease, and gluten intolerance. When
those with Celiac disease ingest gluten, their immune system responds by
damaging the villi in the small intestine. These villi are what allow for
absorption of nutrients into the bloodstream, so with damaged villi, the
absorption process cannot occur. For this reason, those with Celiac must adhere
to a strictly gluten-free diet in order to prevent further damage to their
intestine. People with gluten intolerance, on the other hand, are sensitive to
gluten and experience some of the same GI symptoms as those with Celiac, but
they do not exhibit the same intestinal damage that Celiacs do. However, some
recent research has shown that individuals who are gluten intolerant may have
minor intestinal damage, but not to the same degree as Celiacs.
So
why are Celiac and gluten intolerance on the rise? There are many theories, one
of which proposes that the rise is due to the fact that people eat more
processed foods, like pasta and baked goods that contain gluten, as compared to
generations before us. Others believe that it is due to the increase in gluten
content in our wheat. In the 1950s, scientists began cross-breeding wheat to
make it hardier and easier to cultivate. However, this increased gluten content
in wheat may be contributing to the rise in Celiac and gluten intolerance.
Although
many people are converting to gluten-free because they must, there is also a
cohort of individuals who are choosing to go gluten-free because a diet devoid
of gluten has been shown to increase energy levels, elevate mood, and decrease
the risk for cardiovascular disease. Plus, gluten-free dieters tend to eat more
fruits and vegetables and unprocessed foods, which leads to more vitamins and
minerals ingested, and less of the fatty, greasy foods that lead to heart
problems. And although gluten pops up in a variety of products (including
baking powder, soy sauce, and many salad dressings), with the current gluten-free options in supermarkets, it is becoming increasingly easier to make the
switch.
References:
CBS
News Staff. 2012 Jul. Gluten-free diet fad: are celiac disease rates actually
rising? CBS News. http://www.cbsnews.com/8301-504763_162-57483789-10391704/
2010
Jul. Celiac disease: on the rise. Discovery’s Edge. Mayo Clinic’s Online
Research Magazine. http://www.mayo.edu/research/discoverys-edge/celiac-disease-rise
Zuckerbrot
T. 2013 Jan. Should you go gluten-free? The facts behind the food fad.
Prevention News. http://www.prevention.com/food/healthy-eating-tips/benefits-and-downsides-gluten-free-eating
2013.
Non-Celiac Gluten Sensitivity. Celiac Central. http://www.celiaccentral.org/non-celiac-gluten-sensitivity/
Cara, you point out a scientific explanation to why gluten can disrupt our digestion. I remember hearing form a friend that wheat from Europe does not have the same effect because they have not processed and cross-breed wheat like we have here. Did you read anything about that? Also, I know that the nightshades have been linked with inflammation, and I wonder if the effects are the same physiologically as gluten. Nightshades are cholinesterase inhibitors (which are also found in pesticides and caffeine) can result in inflammation, muscles spasms, and tenderness (McFarland 2013). I have heard that people suffering from arthritis can benefit from eliminating nightshades form their diet. Should we avoid all “inflammatory” foods? Is it true that to feel the potential benefits of a gluten-free diet it takes 3 weeks?
ReplyDeleteReference:
McFarland, Elisha. 2013. The link between nightshades, chronic pain and inflammation. GreenMediInfo. Retrieved form: http://www.greenmedinfo.com/blog/link-between-nightshades-chronic-pain-and-inflammation
Cara,
ReplyDeleteI have read a lot about the benefits of gluten free diets, and your information seems to continue to support that. I haven't gone completely gluten free at this point, but I have significantly reduced by gluten intake and am trying to do more whole grains. I did want to point out that in your last paragraph you said that gluten free diet helps reduce fatty greasy foods that lead to heart problems. While I agree that excess fats, especially trans fats can be bad for your heart health, more recent recent research is showing that higher fat diets can actually increase your HDL (good cholesterol). This is why some of the current diet trends (Paleo, Primal blueprint, etc) are emphasizing that a controlled amount of fat in your diet is actually a good thing.
Ref:
1. Ruth MR, Port AM, Shah M, Bourland AC, Istfan NW, Nelson KP, Gokce N, Apovian CM. Consuming a hypocaloric high fat low carbohydrate diet for 12weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects. Metabolism: clinical and experimental (September 26, 2013). doi: 10.1016/j.metabol.2013.07.006.
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ReplyDeleteCara,
ReplyDeleteThis is a great post, to MiaD there IS a scientific explanation to support why gluten disrupts our digestion among other systems in EVERYONE not just people with celiac or those who are gluten intolerant. To begin with it is not only gluten that is the problem there are a range of other factors that cause problems. Recent studies have actually shown that 80-85%% of the population actually reacts negatively to gluten in one way or another, they may just not know it. Heres How: Gliadin is one of the main proteins of gluten that causes the most problems. Essentially it can cause intestinal cells to die prematurely and can cause oxidation of those cells. This contributes to what is called a leaky gut which allows the entry of some potential bacterial proteins to enter the bloodstream resulting in an autoimmune response, not just in your gut but everywhere. This response can inflames your nervous system and your gut. However gluten is not the only source of problem, WGA, wheat germ agglutin can have a similar effect by irritating the mucosal lining in the gut resulting in bacterial overgrowth and an autoimmune response.
I found this article to be really helpful in my understanding of the physiological mechanisms of gluten. http://www.greenmedinfo.com/blog/your-body-and-brain-gluten. Now That Celiac is becoming so common, research in the area is booming. There has even been a recent publication of a 60 year study linking the impacts of gluten on schizophrenia and neurological problems.
I really enjoyed reading this post as well as the comments. This is a topic I am very interested in since I was diagnosed with Nonceliac Gluten Sensitivity. Until recently, I have had such a hard time going out to eat and preparing certain dishes because there was not much available for me. I switched my diet to Paleo and found tremendous relief. Not only was I noticing benefits from my diet change in terms of not being sick any longer, but I was also noticing exactly what you mentioned, that I had so more energy and felt happier. I was feeling so good that I began training for 5k! My boyfriend noticed these changes as well, and although he does not have this sensitivity, he too finds benefits in the diet changes.
ReplyDeleteMoreover, we have found some websites that we have ordered gluten free foods in bulk that we cannot find in stores. Those of you who have eaten gluten free foods know that they can be quite costly, so these websites help us save money as well. These websites have more than just food you can order, they also contain recipes and provide updated information on the "gluten-free" topic.
http://www.food4celiacs.com/
http://www.celiac.com/glutenfreemall/
http://www.freefrommarket.com/index.php