Recently, one of my patients told me that he intends to switch to a gluten-free diet. Of course, I asked him why he decided to do this, and this is what he answered: “Oh, gluten clogs the intestines so much! It sticks to the walls!”
The fact is that he is not the first person from whom I hear something like that.
First, it is important to understand that the walls of the intestines are made up of villi, nothing can stick to them. They are constantly on the move, so it is impossible to clog them even theoretically.
Secondly, only a specialist can prescribe a gluten-free diet, otherwise such a decision, made independently, may adversely affect your health.
In fact, to draw any conclusions about the benefits or harms of gluten, you need to know more about it.
Gluten is a storage protein. It is found in grains of cereals – wheat, barley, rye and all derived products, including bread, buns, and beer. It can also be found in starch. Gluten is also added to sausages, dairy products, and various sauces (ketchup and mayonnaise). It gives these products thickness and viscosity, retains moisture and, in some cases, prevents them from drying out.
The real problems that gluten can cause are greatly exaggerated. Gluten is not capable of harming people who are not allergic to this protein, or who do not have a genetic predisposition to celiac disease (gluten intolerance).
When people diagnosed with celiac disease eat gluten, their immune systems produce antibodies that damage the intestinal wall in particular. This interferes with the absorption of nutrients by the body. As a result, a person receives less vital elements – iron, folic acid, etc.
Celiac disease can only be diagnosed by a blood test for antibodies and a biopsy. If the diagnosis is confirmed, then only then should you switch to a gluten-free diet.
What are the health risks associated with cutting out gluten?
To date, there is no conclusive scientific evidence that gluten is harmful to the health of the average person.
What's more, several large studies over the past few years have confirmed that eliminating gluten from the diet can have long-term and negative health effects.
All cereals that are high in gluten are important to our nutrition. They contain important nutrients needed for a balanced diet: fiber, iron, zinc, folic acid, niacin, thiamine, riboflavin, calcium, vitamin B12 and phosphorus.
A gluten-free diet reduces the quality of life, as gluten is found in many foods, almost two-thirds of what is on store shelves.
It is also very important to know that avoiding gluten without direct medical indications can increase the risk of heart disease and, in the first place, coronary disease.
So, giving up gluten does not make sense until you receive a confirmed diagnosis of gluten intolerance by specialists.
My recommendation to all of you: do not rush to follow all the fashion trends without exception. Indeed, the gluten-free diet is more popular than ever, but this does not mean that you need to blindly give up gluten. If you don't have celiac disease, be very careful about cutting out gluten. Keep in mind that cereals contain dietary fiber and vitamins that your body needs to stay healthy. Keep an eye on your gut health and respond intelligently to body signals.
All the best!