Gluten And Gut Health
Gluten has become one of the most talked-about topics in the world of nutrition and gut health—and not always for the right reasons. Over the years, it’s been increasingly criticized, with many people adopting gluten-free diets under the assumption that gluten is inherently harmful. But is gluten truly the enemy for everyone? Let’s break it down to help you better understand gluten, how it affects the gut, and whether it really deserves its bad reputation.
When Gluten Is The Problem
Before we go any further, it’s important to differentiate between the different types of reactions to gluten – what is gluten sensitivity, versus celiac disease and wheat allergy. We’ll also break down who actually needs to avoid gluten in their diet.
Celiac Disease
Celiac disease is an autoimmune condition in which gluten triggers the immune system to attack the lining of the small intestine. This can lead to inflammation, damage to the villi (cells that are responsible for absorbing food and nutrients), and over time may lead to nutrient deficiencies. A strict, life-long gluten-free diet benefits these individuals and is really the only effective treatment.
Non-Celiac Gluten Sensitivity (NCGS)
NCGS may present with symptoms similar to celiac disease—such as bloating, abdominal pain, nausea, reflux, or changes in bowel movements—but without the autoimmune response or intestinal damage. This sensitivity is also reflected in the gut-brain connection, and may manifest as brain fog, fatigue, headaches, anxiety or low mood. Sometimes gluten intolerance symptoms are experienced hours or even days after gluten exposure. NCGS may be suspected if symptoms improve after following a period of gluten elimination. Gluten sensitivity may improve over time, and full elimination of gluten from the diet may not always be necessary. Diets like the low FODMAP can also help manage symptoms, even if gluten isn’t entirely removed.
Wheat Allergy
An allergic reaction to wheat (but not specifically to gluten) is also possible, but not as common as celiac disease or NCGS. Symptoms come on quickly – swelling, hives, vomiting, diarrhea, or difficulty breathing. A wheat allergy is more likely to be experienced by children who often outgrow it later in life.
But… Is It Really a Gluten Intolerance?
While gluten often takes the blame, it may not actually be the root cause of digestive symptoms for many.
Wheat contains more than just gluten—it also contains fructans, a type of fermentable carbohydrate (a FODMAP) that can be difficult to digest. In individuals with sensitive digestive systems (such as those with IBS or other disorders of gut-brain interaction), fructans can ferment quickly in the gut, leading to bloating, gas, abdominal pain, and irregular bowel movements. Fructan sensitivity is commonly mistaken for gluten intolerance. A helpful way to distinguish between the two is to temporarily remove high-fructan foods and monitor for symptom improvement. Fructan sensitivity can improve over time with proper gut healing and dietary support.
Other proteins in wheat, such as amylase-trypsin inhibitors (ATIs), may trigger inflammation in some people. However, this is still not fully understood and requires further research.
How to Test Gluten Intolerance
There’s no one-size-fits-all test for gluten intolerance, because it depends on what type of reaction to gluten is happening (celiac, allergy, sensitivity, etc.). A wheat allergy may be diagnosed through a blood test or skin prick allergy test, while the gold standard way of testing for celiac disease is through an endoscopy and biopsy. A non-celiac gluten sensitivity may be suspected if celiac disease and wheat allergy have been ruled out, but there’s currently no reliable lab test for NCGS. Food sensitivity testing is not considered accurate for diagnosing this, as results are inconsistent and may reflect frequency of exposure rather than intolerance.
What’s The Verdict?
In the case of celiac disease, gluten can certainly be considered the villain. But in most other cases, it may be the victim of broader digestive issues or misinformation.
If you’re experiencing digestive symptoms and suspect gluten may be involved, it’s best to work with a qualified healthcare provider to explore your unique triggers. Further testing and a personalized approach can go a long way in helping you feel better without the unnecessary dietary restrictions.
Need Support?
Interested in learning more about gluten and gut health? Contact Dr. Viktoriya Zabigaylo, ND or book a free 15 min consultation to get started. Dr. Viktoriya Zabigaylo is a naturopath for gluten intolerance, celiac disease and digestive health in Mississauga.
*The above information is not intended as medical advice or to replace medications. Please schedule an appointment to discuss your health concerns and individualized treatment options.
