When it comes to modern diets, few topics have attracted as much attention as gluten. Chances are, you know people on a gluten-free diet, or you may even have been advised to adopt a gluten-free lifestyle yourself. In many cases, the motivation for cutting out gluten is a desire to improve gut health or reduce unpleasant symptoms.
In this blog post, we will examine some of the negative impacts gluten has been found to have on the gut, explore some of the underlying causes and provide some insights into who may benefit the most from a gluten-free diet.
Contents
Understanding Gluten
The subject of gluten has sparked intense debate among doctors, scientists and dieticians in recent times. Gluten itself is a type of structural protein, which is found in grains like wheat, barley, rye and some oats. People who eat a gluten-free diet are, therefore, required to avoid foods that include these grains within their ingredients list.
At the most basic level, one of the reasons why gluten can be bad for your gut is because it is difficult for the human body to break down. As an article published by Johns Hopkins Medicine explains, the digestive enzyme protease helps us to break down and process proteins, but it is unable to completely break down gluten.
While many people are able to cope with this undigested gluten, it can trigger unpleasant symptoms in others.
Gluten-Related Diseases
A key reason why gluten may be bad for your gut is because of the prevalence of various gluten-related diseases and disorders. These are medical issues, which can be diagnosed by a doctor and which necessitate the avoidance of gluten in your diet. In fact, a long-term or life-long gluten-free diet is the primary treatment in these cases.
The best known of these diseases is coeliac disease, which is a condition that causes your body to attack its own tissues when you consume food containing gluten. This leads to issues absorbing nutrients from food, as well as unpleasant symptoms like diarrhoea, abdominal pain, fatigue, weight loss and even growth abnormalities.
However, coeliac disease is not the only recognised condition that is characterised by reactions to gluten. Two other common examples of this are non-coeliac gluten sensitivity (NCGS) and wheat allergy. NCGS is a broad term, describing symptoms that are similar to those of coeliac disease. However, it is typically diagnosed when a patient has these symptoms, but tests negative for coeliac disease. As a condition, it is still not fully understood by doctors.
Studies have provided wildly varied prevalence rates, but some suggest as much as 13% of the population could suffer from NCGS. It should also be noted that many people who suffer from NCGS are never formally diagnosed with the condition. These people may experience negative health consequences from gluten without knowing the cause.
Intestinal Inflammation
Outside of recognised and diagnosed gluten-related medical conditions, gluten can still be harmful to your gut and many people report struggling to digest foods containing gluten, or report feeling better after switching to a gluten-free diet. Part of the reason for this may be the link between gluten consumption and intestinal inflammation.
A 2023 narrative review of evidence highlights that gluten may contribute to the development of inflammatory bowel disease, functional gastrointestinal disorders and other causes of intestinal inflammation. More research is required to fully understand the link between gluten and these gut-related issues.
In recent times, several vocal critics have hit out at gluten-free diets, referring to the diet as a “fad” and suggesting that people are inaccurately self-diagnosing gluten-related diseases or intolerances. Yet, this would appear to contradict available evidence, which indicates that many people have good reasons for choosing to avoid gluten.
For example, in a 2018 study of people who were avoiding gluten despite the absence of a formal coeliac disease diagnosis, it was concluded that “the reasons for gluten avoidance are in the most part reasoned and logical”. Much of the motivation to avoid gluten was based on a desire to self-manage and reduce unpleasant gut symptoms.
Modern Baking Techniques
As previously stated, more research is needed to fully understand the relationship between gluten consumption and gut health, especially when it comes to non-coeliac gluten sensitivity and intestinal inflammation. Another area requiring further study is the issue of being able to digest gluten in some foods, but not others.
Anecdotal tales of this kind of gluten sensitivity or intolerance often focus on baked goods, with gluten-containing bread being an especially common example. Sceptics often challenge this line of thinking, suggesting that these individuals are likely to be sensitive to one of the individual ingredients in certain types of bread, rather than being sensitive to gluten itself. To be clear, in many cases, this is a possibility and something to keep in mind.
However, an article for The Guardian provides an alternative explanation. It suggests that modern baking techniques, which have moved away from long fermentation processes in exchange for faster production times, may be to blame. This would also explain why some people who self-report gluten sensitivity are able to tolerate sourdough bread, because this bread goes through a more traditional long fermentation process, using yeast and wild lactobacillaceae.
Essentially, this theory suggests that — for some people at least — gluten is bad for the gut because it is often found in foods that have gone through inadequate preparation. However, it must be stressed that even long fermented gluten-containing bread will trigger unpleasant symptoms in people with coeliac disease and most forms of NCGS.
The Hidden Benefits of a Gluten-Free Diet for Everyone
Introduction: Traditionally reserved for those with celiac disease or gluten intolerance, the gluten-free diet has been making waves in the broader population. Surprisingly, recent research suggests that going gluten-free might offer benefits even for those without known gluten issues.
Impact on the General Population: A groundbreaking study, “The Non-Celiac Gluten Sensitivity Paradigm and its Impact on Gut Microbiota” explored how a gluten-free diet affects individuals without celiac disease. The results were intriguing, showing noticeable changes in the gut microbiota, with an increase in beneficial bacteria and a decrease in inflammation.
Gut Inflammation and Immunity: In the study “Gluten Intake and Gut Inflammation: A Double-Edged Sword”, researchers found that a gluten-free diet could dampen gut inflammation even in non-sensitive individuals. This reduction in inflammation might enhance overall gut immunity and contribute to better digestive health.
Gluten and Gut Permeability: The notable research paper “Gluten’s Role in Intestinal Permeability and Gut Health: A Non-Celiac Perspective” shed light on the relationship between gluten and gut permeability. Even for those without gluten sensitivity, reducing gluten intake helped improve the integrity of the gut lining, leading to stronger gut barrier functions.
Functional Gastrointestinal Disorders: One of the more compelling studies, “Gluten-Free Diet Benefits in IBS-like Symptoms in Non-Celiac Patients”, examined the effect of a gluten-free diet on individuals with functional gastrointestinal disorders, such as IBS. The study showed that eliminating gluten could significantly reduce symptoms, improving the quality of life for these individuals.
Each of these studies contributes to a growing body of evidence suggesting that the benefits of a gluten-free diet might extend far beyond the realm of traditional gluten-related disorders. It’s a fascinating development that could pave the way for new dietary guidelines in the future.
Final Thoughts
Gluten is a structural protein found within wheat and other grains. These proteins are usually regarded as having low nutritional value and they are not a vital component of a healthy diet. Gluten is also difficult for the human body to break down and its peptides can trigger symptoms in people with various gluten-related health conditions.
While most people are able to process gluten safely, it can still cause problems even among people who have not been formally diagnosed with coeliac disease, non-coeliac gluten sensitivity or wheat allergy. Some limited research even suggests it can contribute towards the development of inflammatory bowel disease and other gastrointestinal issues.
Research on gluten sensitivity is still in its relative infancy and more work is required to fully understand the relationship between consuming gluten and overall gut health. Regardless, while gluten is safe for many people to consume, others may wish to adopt a gluten-free lifestyle to see if it alleviates unpleasant stomach symptoms.