Gluten Intolerance? Celiac? Or Gluten-Free for Weight Loss?

A Bite-Size Read for Your Health and Your Waistline

It’s why French bread holds together. Why pasta has that perfect texture. Why New York?bagels?are so delicious. Gluten is the glue that holds together these baked goods, along with pasta and the foods we love so much. For some, these favorite foods cause bloating, gas, or abdominal pain. For others, they’re buying the gluten-free alternatives assuming they’re healthier and may help them lose weight. This is often a mistake.

Let’s start with understanding gluten sensitivity. Gluten is the protein found in some grains — wheat, barley, and rye are the big ones. The word gluten comes from the Latin word for glue. It acts as a glue that helps to maintain the shape of, and gives that chewy texture to,?these foods. Those who react poorly to gluten range on a spectrum from gluten sensitivity to celiac disease. There are in fact two spectrums to consider: the severity of the symptoms and the amount of gluten needed to create a reaction. For some, it may only take as little as an amount the size of the small white part of your fingernail!

When a person experiences reactions like?bloating, gas, and abdominal pain, their body is having a hard time or is unable to break down the gluten. As the body attempts to digest the proteins with tremendous difficulty, extra gasses are released. The reaction in the gut can also lead to hives or slight irritation and/or?diarrhea, constipation,?nausea,?headache,?brain fog,?joint pain,?numbness in the legs, arms or fingers,?fatigue, or?depression. It’s possible for reactions to surface up to 72 hours after consumption which makes it challenging to track. If celiac goes undiagnosed it can lead to?reproductive issues,?anemia,?osteoporosis?and?malnutrition.

Now, how do we test whether we have celiac or an intolerance to gluten? Celiac is an extreme end of the gluten reaction spectrum, and it is important that we do not use it interchangeably with gluten intolerance. Celiac will trigger a reaction every time gluten is consumed and falls into the category of autoimmune conditions. Intolerances are likely only triggered if enough is consumed. Generally, for intolerances, there are no specific tests to diagnose; even food sensitivities tests aren’t 100% on this one. Celiac can be diagnosed through tests that look at specific biomarkers, such as the?anti-tissue transglutaminase antibody?and?immunoglobulin deficiencies. If you suspect gluten poses a challenge for your system, start with an elimination diet.

In this elimination diet, we want to remove any food that has gluten for two weeks. Then at one meal, eat a single serving of a gluten-containing food item (wheat, for example) and then no gluten again for a minimum of three days. Over those 72 hours, you will want to track and pay close attention to any symptoms: indigestion, bloating, nausea, headaches, skin irritation (acne, rash, psoriasis flare-up, etc.). Pay close attention to how you feel and write it down. You’ll want to repeat the test with other gluten-containing grains. If you?do?have symptoms, you will then repeat the same pattern with a non-gluten containing grain, such as rice, to see if the issue is gluten or grains.

For everyone who has heard stories of a friend cutting out gluten and losing a few pounds or has heard gluten is to be avoided and opts for gluten-free everything in the grocery store…slow your roll. Gluten-free products are not inherently the healthiest options. These foods use alternative flours and grains, like potato and rice, which are generally higher glycemic. This means they are more likely to spike your blood sugar. Research shows that our metabolic health is directly tied to blood sugar; whether we are burning or storing fat is a function of glucose. Gluten-free foods using higher glycemic alternatives will not necessarily translate into your desired change on the scale or your desired health outcomes. If you are not gluten sensitive or diagnosed with celiac disease, please do not blindly choose gluten-free foods.

If you need to avoid gluten, you must be diligent; it’s in foods we don’t realize (like soy sauce). Here are some?tips?to guide you on your elimination diet. Of course, discuss with your healthcare provider about specific, additional testing. Remember, sometimes the trendy food bandwagon isn’t worth jumping onto.