What is gluten, and is it bad for you?

Gluten is a protein found in wheat, barley, and rye, and it is responsible for giving bread and other baked goods their elastic texture. While gluten is generally safe for most people to eat, there is a growing awareness of gluten sensitivity and intolerance, which has led to an increasing number of people avoiding gluten altogether. In this article, we will explore what gluten is, how it affects the body, and whether or not it is really bad for people to eat.

What is Gluten

Gluten is a protein made up of two smaller proteins, glutenin and gliadin, and it is found in grains such as wheat, barley, and rye. When these grains are mixed with water and kneaded into dough, the gluten protein creates a network of elastic fibers that gives the dough its characteristic chewy texture. Gluten is also used as a thickener in many processed foods, such as soups, sauces, and gravies.

How Does Gluten Affect the Body?

For most people, gluten is completely harmless and can be eaten without any adverse effects. However, some individuals may experience a range of symptoms after consuming gluten, including bloating, gas, abdominal pain, and diarrhea. These symptoms may be indicative of gluten sensitivity or intolerance, which can range in severity from mild discomfort to a more serious autoimmune disorder known as celiac disease.

Celiac disease is a condition in which the immune system mistakenly attacks the small intestine in response to gluten consumption. Over time, this can lead to damage to the lining of the small intestine, which can interfere with the absorption of nutrients and cause a range of symptoms, including diarrhea, abdominal pain, weight loss, and malnutrition. Celiac disease affects an estimated 1% of the population, and the only known treatment is a strict gluten-free diet.

Gluten sensitivity is a condition in which individuals experience symptoms similar to those of celiac disease, but without the same level of intestinal damage. The exact cause of gluten sensitivity is not fully understood, but it is believed to be related to an immune system reaction to gluten. Unlike celiac disease, there is no diagnostic test for gluten sensitivity, and the only treatment is to avoid gluten-containing foods.

Is Gluten Really Bad for People to Eat?

For individuals with celiac disease or gluten sensitivity, avoiding gluten is essential to maintaining their health and avoiding uncomfortable symptoms. However, for the vast majority of people who do not have these conditions, there is no evidence to suggest that gluten is inherently bad for them to eat.

In fact, many experts argue that avoiding gluten unnecessarily can actually be harmful, as it can lead to a diet that is low in important nutrients such as fiber, B vitamins, and iron. Gluten-free products are often highly processed and can be low in these nutrients, as well as high in sugar and calories. Additionally, many gluten-free products are more expensive than their gluten-containing counterparts, which can be a financial burden for some individuals.

There is also some evidence to suggest that a gluten-free diet may not be as healthy as some people believe. One study published in the British Medical Journal found that individuals who followed a gluten-free diet were at increased risk of coronary heart disease, possibly due to the fact that many gluten-free products are high in fat and sugar. Another study published in the Journal of Human Nutrition and Dietetics found that individuals who followed a gluten-free diet had lower levels of beneficial gut bacteria, which can have a negative impact on overall health.

However, it is important to note that some people may experience non-celiac gluten sensitivity, which can cause symptoms such as bloating, gas, and abdominal pain. For these individuals, avoiding gluten may be necessary to alleviate their symptoms. Additionally, there are some rare conditions, such as wheat allergy and gluten ataxia, that require strict avoidance of gluten.

Sources

Catassi, C., Bai, J., Bonaz, B., Bouma, G., Calabrò, A., Carroccio, A., Castillejo, G., Ciacci, C., Cristofori, F., Dolinsek, J., Francavilla, R., Elli, L., Green, P., Holtmeier, W., Koehler, P., Koletzko, S., Meinhold, C., Sanders, D., Schumann, M., Schuppan, D., Ullrich, R., Vécsei, A., Volta, U., Zevallos, V., Sapone, A., & Fasano, A. (2013). Non-Celiac Gluten sensitivity: the new frontier of gluten related disorders. Nutrients, 5(10), 3839–3853. https://doi.org/10.3390/nu5103839

Ludvigsson, J. F., Leffler, D. A., Bai, J. C., Biagi, F., Fasano, A., Green, P. H. R., Hadjivassiliou, M., Kaukinen, K., Kelly, C. P., Leonard, J. N., Lundin, K. E. A., Murray, J. A., Sanders, D. S., Walker, M. M., Zingone, F., & Ciacci, C. (2013). The Oslo definitions for coeliac disease and related terms. Gut, 62(1), 43–52. https://doi.org/10.1136/gutjnl-2011-301346

Fasano, A., Sapone, A., Zevallos, V., & Schuppan, D. (2015). Nonceliac gluten sensitivity. Gastroenterology, 148(6), 1195–1204. https://doi.org/10.1053/j.gastro.2014.12.049

Lundin, K. E. A., Wijmenga, C., & Sollid, L. M. (2015). Coeliac disease and autoimmune disease-genetic overlap and screening. Nature Reviews Rheumatology, 11(9), 507–515. https://doi.org/10.1038/nrrheum.2015.100

Rubio-Tapia, A., Hill, I. D., Kelly, C. P., Calderwood, A. H., & Murray, J. A. (2013). ACG clinical guidelines: Diagnosis and management of celiac disease. American Journal of Gastroenterology, 108(5), 656–676. https://doi.org/10.1038/ajg.2013.79

Ludvigsson, J. F., Card, T., Ciclitira, P. J., Swift, G. L., Nasr, I., Sanders, D. S., & Ciacci, C. (2015). Support for patients with celiac disease: A literature review. United European Gastroenterology Journal, 3(2), 146–159. https://doi.org/10.1177/2050640614562599

Lebwohl, B., Ludvigsson, J. F., & Green, P. H. R. (2015). Celiac disease and non-celiac gluten sensitivity. British Medical Journal, 351, h4347. https://doi.org/10.1136/bmj.h4347

Vici, G., Belli, L., Biondi,