To Gluten or Not To Gluten?

Gluten is a naturally occurring protein found in wheat, barley, rye, and oats (mostly due to cross-contamination).  There are two proteins in gluten, gliadin and glutenin, that when combined with water, transform  into a strong, cross-linked structure that helps give dough stability and allows it to rise.  The word “gluten” is actually derived from the glue-like properties it has.  The chemicals that give it “stickiness”, however, are also the culprit behind the interference in breaking down gluten and having negative symptoms.

Undigested gluten particles reach part of the digestive tract that has a “security system”.  The job of this “security system” is to help to battle foreign invaders, like harmful bacteria.  When we eat foods over and over when our GI tract is compromised, sometimes whole undigested food particles escape the intestines and seep out where they shouldn’t be.  Our body then mistakenly believes that these foods are bad, so our immune system mounts an attack against it.  Sometimes, the immune system goes haywire in a case of mistaken identity and starts to attack the gluten as well as the intestinal wall itself, leading to autoimmune condition such as celiac disease.

Sometimes symptoms are reported without involvement of allergic, autoimmune, or genetic background.  Much of the population reports having an immune response (development of other autoimmune conditions) or negative symptoms (joint pain, headache, etc.) upon consumption of gluten-containing grains without the development of celiac disease.

Research is still yet to be done to determine the exact reason why certain individuals react to gluten-grains, but some speculate it could be due to:

• Genetics
• Imbalances in gut bacteria
• The genetic modification of foods (GMO)
• A true allergy to proteins in the grains
• Intolerance of short-chain sugars naturally present in certain foods
• The presence of “leaky gut”

Among the list of things that chronic ingestion of gluten can promote include immune system dysfunction, autoimmune diseases (where the immune system attacks the body), neurological complications, and of course gastrointestinal complaints just to name a few.

Sources of Gluten (not comprehensive list):

• Wheat
• Rye
• Barley
• Spelt
• Kamut
• Triticale
• Oats (unless verified gluten-free)
• Semolina
• Graham flour
• Hydrolyzed vegetable proteins
• MSG
• Dextrin
• Malt
• Citric Acid
• Artificial colorings and flavors
• “Spices”
• Soy-sauces (unless wheat free)
• Sauces and gravies (unless  otherwise indicated)
• Lunch meat (unless otherwise indicated)

While it is not necessary that everyone avoid gluten and gluten-containing grains, because of the association with ill-effects upon consuming, it is worthwhile to experiment with a gluten-free diet (after Celiac Disease and wheat allergy have been ruled out) to see if symptoms are alleviated with the elimination of gluten.

In addition to the potential inflammatory and immune responses gluten exposure may predispose you to, the fact still remains that most gluten-containing foods are pretty devoid in nutrients.  Things like breads, pastas, cereals, etc. have been so overly processed, sat on a shelf for Lord knows how long, and then boiled to death or cooked like crazy, essentially robbing all of the nutritional value.  The food essentially becomes a calorie dense, nutrient devoid carrying vessel for sauces, meats, and other foods. Deliciousness Score 1, Health Score 0.  And since I’m all about maximizing nutrient density of food (or the “bang for your buck”),  opting for foods that still have vitality and life to them, like fresh sweet potatoes, squashes, and other natural starches makes sense in my brain!

If you do opt to eat gluten-containing foods, it is recommended to eat foods that have gone through the appropriate steps to decrease the potential side effects associated with gluten intake.  Such foods, including sourdough breads and sprouted grain breads, seem to be better tolerated by those who suffer from non-Celiac gluten sensitivity due to the long fermentation process.  Fermenting grains decreases the strength of the gluten bonds, making them much easier to digest.  Fermentation is the process of converting something really complex into a simpler form, usually with the aid of bacteria and/or yeast. Gluten grains + fermentation = easier to digest AND beneficial bacteria.  To trial this, eat some organic sourdough bread and see how you feel over then next 72 hours or so.  If you notice symptoms, it may not be the best option for you.

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