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The gluten-free market is booming. Is it time you got on board? Should you be worried about gluten? Article first published in Vegan and Plant Based Living Magazine New Zealand.

Gluten, a protein found in wheat, barley, rye, and potentially oats, is a common ingredient in many foods. It is naturally occurring but can be added to provide flavour and an irresistible texture to tasty foods like bread, pasta, and baked goods. It also acts as a binding agent in processed foods, giving them shape.

Sometimes it may also be lurking in unexpected places, such as herbs, nutritional supplements and even your toothpaste.

Is this very common protein something we need to avoid?

Friend or faux

Globally the gluten-free market is worth more than AU$30 billion and rapidly growing. More and more people are ‘going gluten-free’ for health reasons, convinced that gluten-free products are a healthier choice. However, in reality it may be quite the opposite.

For the small percentage of us (about 1%) diagnosed with coeliac disease, there is no question that a strict gluten-free diet is the only option. Coeliac disease is an autoimmune disorder, not a food allergy, where the immune system mistakenly attacks the lining of the small intestine when gluten is present, leading to damage, inflammation, and nutrient malabsorption. Blood tests and a small bowel biopsy are required to confirm diagnosis.

In addition to coeliac disease, an estimated 3% of us may suffer from non-coeliac gluten sensitivity (NCGS). NCGS can be harder to diagnose because there are no specific biomarkers, and the symptoms overlap with many other gastrointestinal issues. Diagnosis requires a supervised elimination diet.

If you’ve worked with your healthcare professional and ruled out coeliac disease or NCGS but feel better when you go gluten-free, there may be a couple of very good explanations.

Firstly, a large number of foods containing gluten are processed. Think breads, pasta, pizza, cereals and processed meats – the list goes on. Dr Will Bulsiewicz, US-based Gastroenterologist, explains: “That is one of the main reasons people may feel better when they go gluten-free … they are eliminating many ultra-processed foods from their diet”.

Secondly, for a small number of people, the problem isn’t gluten itself but rather fermentable carbohydrates (known as FODMAPs) often found in gluten containing foods, specifically fructans.

For those individuals, fructans are not well-absorbed in the small intestine and can ferment in the large intestine, causing digestive issues. Cutting out gluten-containing foods alone alone will not solve gut issues; it also requires removing other high-fructan-containing foods like watermelon, broccoli, and cashews. Diagnosis and treatment requires working with a registered dietitian to follow a low-FODMAP diet and subsequent reintroduction.

Wholesome variety for happy tummies

For the vast majority of us there is no good reason to remove gluten from our diets; in fact, we are doing ourselves a disservice.

Some gluten-free options can be highly processed, contain less protein, lack fibre and have higher levels of salt and saturated fats, compared to their gluten-containing counterparts.

The inflammatory effects of gluten are often sighted as a reason people cut it out. This is true for people with coeliac disease but for most of us it’s the opposite – gluten-containing foods, specifically whole grains, have been associated with reducing inflammation.

The power of a variety of whole grains also benefits our heart health. In 2017, a study of over 100,000 participants found that people without coeliac disease who restricted gluten intake had an increased risk of heart disease (one of the leading causes of death in Australia and New Zealand) compared with those with a higher gluten intake. Why? You guessed it, a lower consumption of whole grains.

Moreover, gluten has been shown to act as a prebiotic, feeding the “good” bacteria in our microbiome and keeping the bad guys at bay. For example, a prebiotic carbohydrate derived from wheat bran, stimulates the activity of the probiotic bifidobacteria in our colon. This important probiotic helps digest fibre, prevents infections, and produces compounds, such as B vitamins and healthy fatty acids.

Cost is also a consideration. Gluten-free foods are often more expensive than similar foods containing gluten, sometimes costing twice as much. This can make following a gluten-free diet expensive if you have no medical reason to do so.

The final verdict – seek a proper diagnosis before eliminating gluten. If you think you are one of the small percentage negatively impacted by gluten, it is crucial to be assessed by a health professional before making any dietary changes.

This is undoubtedly one of those times to heed the wise words of your mother and consider, “if everyone else was to jump off a bridge, would you?”.

A diverse diet, filled with a variety of whole grains, supports a healthy heart, reduces inflammation and promotes a thriving gut microbiome. Your body will thank you with every delicious bite.

This article is republished with permission from Vegan & Plant Based Living.