What exactly is gluten and why is it so bad?

Short answer: it’s not! Gluten is a network of structural proteins found naturally in certain grains. It’s the stuff in wheat, rye, barley, and triticale (a hybrid of wheat and rye) that makes pizza dough stretchy and sticky, and helps breads and baked goods hold their shape. Essentially, it’s the thing I ate six slices of last night, but who’s counting?

When is it best to avoid gluten?

For most people, gluten's totally harmless. After all, wheat has been one of the most prominent sources of food on Earth for a while, which makes gluten a common source of protein in the human diet. Nonetheless, for some people, gluten can cause problems. There are basically two main ways people can react to it: Celiac Disease and gluten intolerance.

Celiac Disease

Celiac Disease is a serious autoimmune disorder. When people eat gluten, their immune system mistakenly identifies it as a threat and launches an attack on the small intestine. This causes inflammation and damages these tiny finger-like things called villi, which hurts your gut’s ability to properly absorb nutrients. If this goes on, it can lead to malnutrition and other health issues like anemia, weak bones, infertility, and even some nerve problems. Celiac Disease is diagnosed with blood tests and a biopsy.

Gluten intolerance

Gluten intolerance, also called non-celiac gluten sensitivity (NCGS), is when people get symptoms after eating gluten, even though they don't have Celiac Disease. The good news is, unlike Celiac Disease, it doesn't actually damage your small intestine.

Yikes! What are the symptoms?

Symptoms of Celiac Disease are often digestion related and can include: diarrhea, bloating and gas, abdominal pain, nausea and vomiting, and constipation. Some symptoms that are not directly digestion related can also include: weight loss, headaches and fatigue, anemia, itchy and blistering skin rashes, mouth ulcers, and joint pain (Source: Mayo Clinic).

Symptoms of gluten intolerance overlap a lot with the symptoms of Celiac Disease and can include: bloating or gas, nausea, cramping, diarrhea and/or constipation, headaches, fatigue, and joint or bone pain (Source: Children’s Hospital of Philadelphia).

So, should I try cutting out gluten???

If you think you might be sensitive to gluten, you should consult with a medical professional to see if any of your symptoms could be a result of Celiac Disease or non-celiac gluten sensitivity. It's important to get tested before you stop eating gluten, however, as eliminating gluten from your diet before getting tested can interfere with the test results. If it turns out you do have Celiac Disease or gluten intolerance, you'll need to go on a strict gluten-free diet to feel better and avoid any long-term problems.

TL;DR

Gluten is the primary class of proteins found in wheat and some other grains. While it's an issue for people with Celiac Disease and gluten intolerance, most of us can eat it without any issues. If you think you might be sensitive to it, talk to your doctor or another healthcare professional to get tested.

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Sources:

https://nutritionsource.hsph.harvard.edu/gluten/

https://jamanetwork.com/journals/jama/article-abstract/2648637\

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