Should we be afraid of gluten?

People are increasingly cutting gluten out of their diets, whether it’s due to intolerance or following a trend. But should everyone eliminate gluten? A Baylor College of Medicine registered dietitian weighs in on the gluten-free fad.

What is gluten and who should avoid it?

Gluten is a group of proteins that are present in certain grains like wheat, rye and barley. The proteins usually keep a product from crumbling due to their elasticity and chewy consistency.

People with celiac disease are one group who should avoid gluten. Celiac is an autoimmune condition that can damage the lining of the small intestine upon consuming gluten. This leads to malabsorption of nutrients. People might get anemia or develop gastrointestinal symptoms such as bloating, pain or gas. They also could experience arthritic-type symptoms, including back and joint pain. The only way to deal with this condition is to not eat any foods containing gluten.

Nonceliac gluten sensitivity applies to those who are gluten intolerant but do not experience damage to the lining of the small intestine. While they might not have damage to the intestinal system like those with celiac, they will experience similar symptoms.

“Many people tend to be sensitive to wheat, which contains gluten, but do not have celiac disease. These people should avoid gluten-containing products,” said Dr. Luis Rustveld, associate professor of family and community medicine at Baylor.

Cross-contamination is one of the biggest problems for people with celiac disease. Manufacturing practices could put gluten-sensitive people at risk, so make sure to find the “gluten-free” label on a product before consuming it.

Should you eliminate gluten from your diet?

If you do not have celiac or are not gluten-intolerant, there is no need to limit your gluten intake. Gluten-containing foods like whole grains (including whole wheat or barley) are essential for a balanced diet and are great sources of vital nutrients like fiber, B vitamins and iron. Because of its high fiber content, gluten-containing foods can help lower cholesterol levels by binding with cholesterol in the digestive system and helping to excrete it from the body. This process can help prevent cardiovascular disease.

“There is no scientific evidence that suggests any health benefits from eliminating gluten-containing grains,” Rustveld said.

Why are people afraid of gluten?

People often read things on social media from people they admire, claiming that because they went gluten-free, they lost weight, felt better or no longer felt bloated. “It all starts with Hollywood,” Rustveld said.

But gluten may not be the cause of bloating – it could be related to other conditions or dietary practices. Rustveld emphasizes that gluten should only be eliminated by people with celiac disease or gluten sensitivity.

Healthy gluten-free grains

Healthy gluten-free grains include rice, quinoa, buckwheat, corn and amaranth. People with gluten sensitivity do not need to go completely grain-free; they must choose their products carefully by reading the food label and ingredient section.

Overlooked gluten products

While gluten is usually in baked products and grains like rye, wheat and barley, you can also find it in nonfood substances:

• Vitamins, minerals and prescription medications: the coating of vitamins/medications might contain gluten, so check with your pharmacy
• Lipstick
• Play-Doh: parents of children who have celiac or gluten sensitivity should make sure their children do not put it in their mouth when playing with it. They must wash their hands after to prevent cross-contamination.

Some sauces, gravies, broths and commercially prepared soups contain gluten. Most traditional ales and beers also contain gluten, as they are brewed from gluten-containing grains such as barley, wheat or rye. Gluten also can be found in roux and thickening agents made with flour, as well as breading, panko and croutons. Some candies and pancake mixes also may contain gluten.

“If you have celiac, genetic testing of first-degree family members may be recommended, as celiac disease can be hereditary,” Rustveld said. “It’s good to know if you have celiac or gluten intolerance so you understand that the GI symptoms you have can be effectively treated by going gluten-free.”

By Homa Warren