Back in the early 2000s, it was a common trope in TV shows for characters to announce they were going gluten-free, often suggesting they were caught up in trendy diet culture. Fast forward to today, and about 20% of Americans have attempted a gluten-free diet, according to research from the University of Nebraska. But the debate over gluten’s place in our diets continues.
Nutritionist Clemmie Oliver emphasizes that grains play a vital role in our nutrition, citing numerous studies linking whole grain consumption to reduced risks of type 2 diabetes, heart disease, various cancers, and overall mortality.
Experts agree that for the roughly 1 percent of the global population living with celiac disease, avoiding gluten is essential. Dr. Debra Silberg, a gastroenterologist, explains that people with this autoimmune condition must completely steer clear of gluten to prevent a slew of health issues, from gut problems to mental fog.
In the U.S., another 6% of the population is identified as gluten intolerant. These individuals can find relief by eliminating gluten from their diets, as highlighted by experts like Hamilton, who notes that symptoms such as bloating and fatigue may arise from gluten consumption for this group.
Interestingly, many individuals may remain unaware of their gluten intolerance; thus, experts recommend a trial gluten-free period to assess symptoms. Joffe suggests that anyone experiencing unexplained issues, like bloating or brain fog, might benefit from a month-long gluten-free experiment.
However, even for those without celiac disease or gluten sensitivities, moderation is key. Hamilton warns that excessive gluten consumption could lead to digestive troubles and conditions like leaky gut, while also emphasizing that gluten can be beneficial in moderation, providing essential nutrients and fiber.
Joffe points out that the type of gluten matters. Whole grain products are less processed than sugary pastries, which often carry added sugars and chemicals that can cause discomfort, even for those who tolerate gluten. She advises choosing whole or minimally processed foods instead of assuming gluten-free options are healthier.
Silberg concurs, cautioning that many gluten-free alternatives have added sugars and preservatives, making it crucial to scrutinize food labels.
Some experts, like Gomer, believe a gluten-free diet can help many, especially those with type 2 diabetes or prediabetes, by cutting back on processed carbs. This can facilitate a diet rich in proteins, healthy fats, and beneficial carbohydrates.
Other groups might find benefits in avoiding gluten as well. Oliver notes people with irritable bowel syndrome (IBS) may see symptom improvement on a gluten-free diet, although it’s not universal. It’s important to note the reduction of fermentable carbohydrates, not just gluten, could be the reason for this symptom relief.
For those with inflammatory bowel disease (IBD), Oliver asserts there’s no necessity to eliminate gluten unless there’s an IBS diagnosis linked with ongoing gut issues. Furthermore, Hamilton suggests gluten-free diets may aid those with autoimmune conditions by reducing inflammation and immune responses, helping many achieve better health outcomes.
Ultimately, while some may thrive on gluten-free diets, others may not notice a difference. If you’re unsure about your relationship with gluten, experimenting with a gluten-free lifestyle could help you gauge its impact on your health and well-being.