Conscious Eating Balancing Gluten
Making Peace With an Oft-Maligned Ingredient by Deborah Bevilacqua
headaches, anxiety, depression, a foggy mind and fibromyalgia-like symptoms. For those allergic to wheat or other grains
containing gluten or that have gluten-related disorders, permanently eliminating gluten is a must. Tis includes inhaling it, eating it and encountering it through skin or hair.
Gluten and the Gut Gluten is a protein found in grains such as wheat, spelt, semolina, farro, barley and rye. Tese grains are a source of fiber, B vitamins, trace minerals and other nutrients. Many studies have associated whole- grain consumption with improved health outcomes. For instance, as part of a healthy diet, wheat has been found to reduce the risk of diabetes, heart disease and weight gain. Gluten interplays with the bacteria in
gluten-free diets, have driven the gluten- free products market from $973 million in 2014 to $6.5 billion in 2022. Te market for these products is expected to reach $15.1 billion by 2032 according to Te Brainy Insights, a market research company. However, switching to gluten-free products is not a one-size-fits-all decision. Celiac disease affects an estimated
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1 percent or approximately 3 million Americans, although approximately 60 to 70 percent of those have not been diagnosed, according to the Celiac Disease Foundation. Te illness is an autoimmune condition that
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he rise in prevalence of celiac disease and related conditions, and shiſts toward paleo, keto and other
results in tissue damage in the small intestine, which may be accompanied by abdominal pain, gas and bloating, cognitive impairment, constipation, diarrhea, anxiety, fatigue, anemia, skin rashes and joint pain. It is diagnosed with blood tests and confirmed by taking pictures inside of the small intestine. Te National Institutes of Health report
an additional 6 percent of Americans may have a related condition known as non- celiac gluten sensitivity (NCGS). While some symptoms of intolerance or sensitivity to gluten are similar to those with celiac disease, NCGS does not come with intestinal damage. Symptoms of NCGS also may occur outside the intestines such as heartburn, feelings of fullness, vomiting,
the gut. Te journal Nutrients published a review in 2021 of various studies that evaluated the effects of a gluten-free diet on the microbiome of healthy, celiac disease and NCGS patients. Te researchers found that a gluten-free diet reduced the bacterial richness and affected gut microbiota composition of patients in all three groups. In patients with celiac disease or NCGS, the gluten-free diet created a positive effect on gastrointestinal symptoms and helped restore microbiota population by reducing the population of pro-inflammatory species. However, in healthy patients, a gluten-free diet had a negative effect on the gut by decreasing the number of beneficial species and increasing the number of bad microorganisms. According to the Harvard T.H. Chan
School of Public Health, changes in the amount or activity of good bacteria have been associated with gastrointestinal diseases such as inflammatory bowel disease, colorectal cancer and irritable bowel syndrome.
EzumeImages from Getty Images/CanvaPro
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