In an era where dietary choices are increasingly scrutinised, gluten has become both a villain and misunderstood in the realm of nutrition. This protein, found in wheat, barley, and rye, has sparked a dramatic shift in how we view our food. From the supermarket aisles filled with gluten-free alternatives to the debates swirling around its impact on our health, gluten's role in our diet demands a closer examination. But is it truly an adversary, or are we misinterpreting its role in our well-being?
At the heart of this discourse lies a mix of factors: from the ancient grains of yesteryears to the processed wheat of today, from traditional fermentation practices to modern farming techniques. The question of whether gluten is harmful involves not only its biochemical interactions within our bodies but also broader aspects of our health, such as hormonal balance and gut health.
Understanding gluten's impact requires a nuanced approach. It's not just about whether gluten causes discomfort, but also how factors like hormonal fluctuations and digestive health intersect with gluten sensitivity. Hormonal imbalances can exacerbate gastrointestinal issues, making the experience of gluten intolerances even more complex. Furthermore, integrating herbs and natural remedies for gut health into your diet can offer additional layers of support.
As we delve deeper, we'll explore whether gluten's negative reputation is justified or if it’s a matter of context—like the type of wheat, preparation methods, or even individual sensitivity. We'll also cover practical steps to determine if gluten is a true adversary for you, including testing and elimination diets. So, join us on this journey as we peel back the layers of gluten’s story.
Gluten: A Closer Look
To truly understand gluten’s impact, it's essential to examine its role in our diet. It is a combination of two main proteins—gliadin and glutenin—that interact with water to form a sticky, elastic network. This network is what gives dough its elasticity and helps bread rise. Historically, grains containing gluten have been integral to many diets, providing essential nutrients and energy.
Historical Context and Modern Processing
Traditionally, wheat varieties used for baking were different from those prevalent today. Ancient grains, such as einkorn and emmer, had lower gluten content and different protein structures compared to modern wheat strains, which have been selectively bred for higher yields and improved baking qualities (aka shelf life?). This selective breeding has increased the gluten content in contemporary wheat, which some believe contributes to the rise in gluten-related health issues.
Modern wheat processing also impacts gluten’s effects on health. Techniques like refining and high-speed milling can alter the protein structure of gluten, potentially making it more difficult for some people to digest. Industrial processing removes many of the natural nutrients and fibers found in whole grains, leading to a more concentrated form of gluten and potentially contributing to health issues.
Biochemical Interactions with the Body
Gluten’s interactions with the body can be complex. For individuals without sensitivities, gluten is generally well-tolerated and provides nutritional benefits. However, in susceptible individuals, gluten can trigger a range of responses:
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Celiac Disease: This serious autoimmune disorder occurs when gluten consumption triggers an immune response that damages the small intestine’s lining, leading to inflammation and nutrient malabsorption. Over time, this damage can cause deficiencies, anaemia, and a host of gastrointestinal and systemic symptoms.
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Non-Celiac Gluten Sensitivity: This condition involves symptoms like bloating, abdominal pain, and fatigue in response to gluten, but does not cause the same level of intestinal damage as celiac disease. It is less well-understood and lacks a specific diagnostic test, making it challenging to diagnose.
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Wheat Allergy: Different from gluten sensitivity, wheat allergy involves an immediate immune response to proteins in wheat, including but not limited to gluten. Symptoms can range from mild (such as hives) to severe (such as anaphylaxis), and it requires strict avoidance of all wheat products.
Processing Methods and Their Effects
Processing methods can alter gluten’s effects on health. For example, traditional sourdough fermentation involves a natural leavening process that breaks down some gluten proteins, potentially making them easier to digest. The fermentation process also produces beneficial bacteria that support gut health, which can be advantageous for those with mild sensitivities.
In contrast, highly processed gluten-containing products often have additives and preservatives that may impact gut health negatively. These products can lead to inflammation and disrupt the balance of the gut microbiome, further complicating gluten’s impact on health.
Genetic Factors and Individual Variability
Individual responses to gluten can be influenced by genetic factors. For instance, celiac disease is strongly associated with specific genetic markers (HLA-DQ2 and HLA-DQ8), and genetic testing can help identify individuals at risk. Even among those with these markers, the onset of celiac disease can vary, highlighting the role of environmental factors and lifestyle in the disease’s development.
Similarly, non-celiac gluten sensitivity is not fully understood but may involve genetic predispositions combined with environmental triggers, such as infections or stress, which can affect how gluten is processed in the body.
The Role of Gluten in Hormonal Balance
Emerging research underscores the interplay between gut health and hormonal balance. The gut-brain axis, a complex communication network linking the digestive system and the brain, plays a pivotal role in regulating hormones. Disruptions in gut health caused by gluten-related issues can influence hormone production and regulation.
For instance, gluten-induced inflammation can impact cortisol levels, affecting the body's stress response. Additionally, imbalances in gut microbiota, which can be influenced by gluten sensitivity, may affect hormones related to appetite and mood, such as leptin and serotonin. Addressing gut health may thus have broader implications for maintaining hormonal balance and overall well-being, and potentially in enjoying gluten in your life again.
Digestive Herbs: Natural Allies for Gut Health
Incorporating digestive herbs into your diet can support gut health and help alleviate some of the symptoms associated with gluten-related digestive issues. These herbs can offer relief by reducing inflammation, soothing the digestive tract, and promoting overall gut health:
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Ginger: Renowned for its anti-inflammatory properties, ginger can help calm the digestive tract and alleviate symptoms such as nausea, bloating, and gas. It can also support the digestive process and enhance nutrient absorption.
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Chamomile: Chamomile has soothing effects on the digestive system and can help relieve symptoms of indigestion and inflammation. Its anti-inflammatory and antispasmodic properties make it a gentle option for calming an upset stomach.
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Peppermint: Peppermint can help relax the muscles of the gastrointestinal tract, which can reduce symptoms of bloating and gas. Its carminative properties support digestion and help alleviate discomfort.
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Licorice Root: This herb has been traditionally used to soothe gastrointestinal inflammation and support the healing of the mucosal lining of the gut. It can be particularly beneficial for reducing inflammation and supporting overall gut health.
While these herbs can provide support, it’s important to consult with a healthcare professional before adding them to your regimen, especially if you have underlying health conditions or are taking other medications. Everything go-to-go? Give your digestion a boost with SABI’s The Digestive.
Strategies for Managing Gluten Intake
If you suspect that gluten is affecting your health, and natural remedies are not helping your digestion, there are several strategies that can help you manage your intake and determine if gluten is indeed the issue. As a first step, you might consider moving to only properly fermented and ancient sources of wheat.
1. Sourdough Bread
Sourdough bread is made through a fermentation process involving wild yeast and lactic acid bacteria. This natural fermentation helps break down gluten and phytic acid, making the nutrients in the bread more accessible and easier to digest. The long fermentation time also contributes to its unique flavour and texture
2. Einkorn Wheat
Einkorn is one of the oldest cultivated grains, dating back thousands of years. It has a simpler gluten structure compared to modern wheat, which may make it easier for some individuals to digest. Einkorn is also rich in nutrients, including protein, fibre, and antioxidants. Its nutty flavour makes it a great choice for various recipes, from pasta to baked goods.
3. Emmer Wheat
Emmer wheat, also known as farro, is another ancient grain that has been used since ancient times. It’s higher in protein and fibre than modern wheat and contains important vitamins and minerals. Emmer is often used in salads and soups
4. Spelt
Spelt is a type of wheat that has been cultivated for thousands of years. While it does contain gluten, many people find it more digestible than modern wheat due to its higher fibre content and different gluten composition. Spelt is versatile and can be used in a variety of dishes, including bread, pasta, and baked goods. It also offers a rich, nutty flavour.
5. Kamut (Khorasan Wheat)
Kamut is an ancient grain known for its large, golden kernels and rich, buttery flavour. It is higher in protein and healthy fats than modern wheat and contains more vitamins and minerals. Like other ancient grains, Kamut has a unique gluten structure that some people find easier to digest.
Following that, an elimination diet could be a helpful approach.
What is an Elimination Diet?
An elimination diet is a structured method used to identify food sensitivities or intolerances by systematically removing suspected foods from your diet and then reintroducing them one at a time. This approach helps isolate the foods that may be contributing to symptoms, allowing for a clearer understanding of your body's reactions.
Why Consider an Elimination Diet?
For individuals experiencing unexplained symptoms such as bloating, fatigue, headaches, or gastrointestinal issues, an elimination diet can provide valuable insights. It is particularly useful for identifying sensitivities to gluten, among other potential triggers. By eliminating gluten and other common allergens, you can determine whether gluten is the source of your discomfort or if other dietary factors are at play.
Phases of an Elimination Diet
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Preparation Phase
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Consult a Healthcare Professional: Before starting an elimination diet, consult with a healthcare provider or registered dietitian. They can help you design a personalised plan and ensure you are removing foods safely while maintaining balanced nutrition.
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Educate Yourself: Familiarise yourself with gluten-containing foods and hidden sources of gluten. This includes obvious sources like wheat, barley, and rye, as well as less apparent sources such as processed foods and sauces.
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Plan Your Meals: Develop a meal plan that excludes gluten and other suspected allergens. Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and gluten-free grains like rice and quinoa.
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Elimination Phase
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Remove Problem Foods: Begin by eliminating gluten from your diet, along with other common allergens if applicable (e.g., dairy, soy, eggs). Strictly avoid all sources of gluten, including those in processed foods where it may be hidden.
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Monitor Your Symptoms: Keep a detailed food and symptom diary. Record everything you eat and drink, as well as any symptoms you experience. This diary will be crucial for identifying patterns and assessing the impact of reintroducing gluten.
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Adhere to the Diet: Consistency is key during this phase. Any inadvertent exposure to gluten can affect the accuracy of your results, so ensure strict adherence to the elimination protocol.
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Reintroduction Phase
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Gradual Reintroduction: After a period of 2-4 weeks (or as recommended by your healthcare provider), begin reintroducing gluten-containing foods one at a time. This should be done slowly to isolate the effects of each food item.
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Observe and Record Reactions: For each new food reintroduced, monitor your symptoms carefully. Reintroduce one item every 3-4 days to allow time to observe any reactions and distinguish between different triggers.
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Evaluate Results: Assess how your body responds to each reintroduced food. If you experience symptoms, it may indicate an intolerance or sensitivity to that food. If no symptoms occur, you can assume that food is not a trigger.
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Consult with Your Healthcare Provider: Review your findings with your healthcare provider to confirm whether gluten or other foods are contributing to your symptoms. They can help you interpret the results and make appropriate dietary adjustments.
The relationship between gluten and our health is multifaceted and complex. While gluten can cause adverse reactions in some individuals, understanding the broader context—such as historical wheat processing, genetic factors, and modern farming practices—can offer a clearer picture. By addressing gut health and hormonal balance, and exploring natural remedies, you can make more informed choices about gluten in your diet. Ultimately, a personalised approach, guided by careful observation and professional advice, is key to navigating the gluten dilemma and achieving optimal well-being.
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3322543/
https://www.sciencedirect.com/science/article/pii/S116103011730045X
https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6182669/
https://www.ncbi.nlm.nih.gov/books/NBK536992/
https://www.sciencedirect.com/science/article/abs/pii/B9780124046993000366
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HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
