Gluten intolerance or gluten sensitivity are definitely hot topics these days. Many health advisors suggest gluten should be removed from your diet in order to have a healthy gut. But what do these terms actually mean, and how does it affect you?

Let’s first explain what gluten is. Gluten is a structural protein naturally found in wheat (wheat berries, durum, semolina, spelt, farro, and graham), rye, and barley. Gluten acts like a glue that helps food maintain it’s shape.

Celiac disease is a genetic autoimmune disease where wheat triggers antibodies to attack the small intestine. People with Celiac disease must completely avoid gluten in order to stay healthy. Individuals with this condition not only experience GI issues, but also can experience symptoms outside of the GI tract, such as joint pain, headaches, fatigue and anemia. About 1% of the population have Celiac disease.

In contrast, gluten intolerance is a sensitivity to the gluten molecule as it comes in contact with the body. Those with gluten intolerance tend to experience bloating, abdominal pain, and even diarrhea following ingestion of gluten, but they do not develop antibodies against the gluten protein. Those with a gluten intolerance have gastrointestinal symptoms, but no additional symptoms.

So why does it seem that EVERYONE is gluten sensitive these days?

Another contributing factor has to do with a damaged gut flora. This dysbiosis is on the rise due to the high usage of antibiotics and humans consuming foods that they cannot digest. The undigested food is seen by the immune system as an invader, and may trigger an immune response to attack these particles.

With fast food so accessible, (hello Door Dash), and more packaged foods available than ever before, the gut microbiome is not being appropriately supported. Our gut microflora need more veggies and less stressors in order to flourish. We need a healthy gut microbiome to help our GI tract break down foods and aid in absorption of vitamins and nutrients.

Removing gluten from the diet in both of these conditions will help treat the condition. Those with Celiac disease cannot add gluten back into their diets even when they are symptom free. People who have gluten sensitivity can consider having gluten in small doses, once their gut dysbiosis is also addressed and resolved. Individuals who do not have a true gluten sensitivity, but rather general inflammation of the gut lining combined with gut flora dysbiosis, can usually eat gluten-based foods without difficulty, once they have appropriately addressed their underlying issues. This process may require a 6-12 month period of time living a gluten free lifestyle, before being able to add it back in.

If you think you may have issues tolerating gluten, you can choose to eliminate gluten from your nutrition plan for a period of at least 30-60 days. You should notice a reduction of bloating and abdominal pain, as well as more consistent bowel movements, during this timeframe. If you are still unsure at that time, you may wish to have a stool sample test performed called a GI MAP pcr. This can show inflammation in the gut lining, and whether you have a sensitivity towards gluten.

The only true test to determine if you have Celiac disease is a biopsy of your colon tissue (often performed in conjunction with a colonoscopy).

If you are looking for more support on this topic, I would love to help. My group program, Nourish + Thrive focuses on learning and incorporating food foundations to support your gut flora, ease digestion, and stop obsessing about food restrictions. For those that need more intimate support, and are ready to optimize their energy, and prioritize their mind/body health, I am available for private consulting for a limited number of clients. Click the link below to apply to work together, and to learn more!

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