Gluten is a protein found in wheat, rye, and barley. When flour is mixed with water, it becomes sticky like glue. The glue-like properties of gluten allow the bread to rise and give the dough the elastic properties that create the chewy consistency we all love. Gluten also helps maintain shelf stability.
Symptoms of Gluten Intolerance
Most people can eat gluten without any problems; however, those with celiac disease, wheat allergies, and gluten sensitivity can experience a plethora of uncomfortable symptoms such as–
In addition to preventing and/or relieving the above symptoms, a gluten-free diet offers several benefits, including-
Bloating Relief
If you have a gluten intolerance or have been diagnosed with celiac disease and consume gluten, you can experience excess gas and abdominal bloating. Abdominal bloating is the uncomfortable feeling of fullness experienced after eating. Following a gluten-free diet eliminates abdominal bloating and excess gas.
Reduced Headaches and Migraines
Gluten causes systemic inflammation, leading to headaches and migraines in individuals with gluten sensitivity or allergy. If you often have headaches, try eliminating gluten from your diet for four to six weeks to see if it is the cause. If the number of headaches declines, it can indicate food sensitivity.
Improved Energy Levels
Many individuals with gluten sensitivity suffer from chronic fatigue. Gluten sensitivity can damage the intestinal tract, resulting in the inability to properly absorb numerous nutrients, including iron and common B vitamins. When these specific energy-producing nutrients are not properly absorbed, they can lead to anemia, which causes exertion intolerance and fatigue. Switching to a gluten-free diet allows your intestines to heal, improving nutrient absorption and, therefore, your energy levels.
Weight Loss
Individuals often lose weight following a gluten-free lifestyle. One of the reasons is a gluten-free diet eliminates many junk foods, which reduces your caloric intake. Furthermore, healthcare practitioners recommend substituting junk foods with lean proteins, healthy fruits, and veggies. If you want to lose weight, avoid processed, gluten-free snacks and cakes because they can add too many calories, resulting in weight gain
Reduced Joint Pain
Celiac disease and non-celiac gluten sensitivity cause an immune response and increase inflammation. Individuals suffering from these types of gluten reactions often experience pain in their wrists, knees, and back. A gluten-free diet may help alleviate joint pain. Removing gluten from your diet is the only way to prevent a reaction. Even a tiny amount of gluten can cause a recurrence of your joint pain.
Improved Bone Health
Individuals with gluten intolerance or undiagnosed celiac disease typically have severe calcium deficiencies. Gluten can damage the intestinal tract and reduce the body’s ability to absorb calcium. Calcium malabsorption is associated with bone issues, including osteopenia and osteoporosis. A gluten-free diet improves bone mineral density as the body absorbs calcium appropriately.
Improved Skin Health
The skin is the largest organ by land mass. When inflammation or damage occurs in the body, it often causes skin problems. Individuals who suffer from gluten intolerance, allergy, or celiac disease are at an increased risk of having skin rashes, psoriasis, or eczema. Following a gluten-free diet reduces systemic inflammation and improves skin health overall.
Reduced Depression or Mental Illness
Individuals with celiac disease or who have gluten sensitivity are at an increased risk of suffering from depression. Gluten can damage the absorption of vitamins and minerals, negatively impacting your brain function. Researchers have found that celiac disease is associated with several mental health illnesses, including depression, anxiety, ADHD, and schizophrenia. Eliminating gluten from the diet can improve brain function and reduce the risk of mental illness.
Reduced Hair Loss
A gluten intolerance can also cause hair loss. If you are experiencing hair thinning, try removing gluten from your diet. Oftentimes, a gluten-free diet reverses hair loss, improves hair texture, and increases the density of your hair. Malnutrition is often the cause of unexpected hair loss. In addition, celiac disease causes the immune system to attack the body, including the scalp. When the immune system attacks the scalp, inflammation can occur, resulting in reduced blood flow and hair loss.
Lactose Intolerance
Those suffering from gluten intolerance or celiac disease may also exhibit lactose intolerance. Gluten damages the lining of the intestines. When the lining becomes damaged, it cannot correctly produce lactase, the enzyme that breaks down the protein lactose found in dairy products. A gluten-free diet will allow the intestinal tract to heal and thus improve lactase production. Over time, the symptoms of lactose intolerance will be reduced or eliminated.
Ready for a Gluten-Free Diet?
Following a gluten-free diet can be incredibly challenging. If you are experiencing the symptoms associated with a gluten allergy or intolerance, our integrative health practitioners can help guide you toward healthy lifestyle changes and a gluten-free diet. Gluten is very prevalent in many American foods. Medications, cosmetics, and household products also contain gluten. Here is a list of some of the most common foods that may contain gluten:
Baked goods such as pastries, cakes, muffins, pizza, and cookies
Beverages, including flavored alcoholic drinks and beer
Bread
Broth
Cereal
Couscous
Pasta
Seasoning mixes
Sauces, such as soy sauce, salad dressing, teriyaki sauce, marinades, and hoisin sauce
Snacks, including crackers, chips, popcorn, candy, pretzels, candy, and roasted nuts
Because many common foods contain gluten, it is vital to read labels. Gluten is in barley, brewer’s yeast, durum, malt, rye, semolina, triticale, wheat bran, and wheat flour. Certain gluten-free foods, like oats, are processed in factories where wheat foods are processed, increasing the risk of cross-contamination. To help ensure you avoid gluten, opt for single-ingredient whole foods.
Looking for help with a gluten-free diet? Our holistic health coaches can help.
Rose Wellness offers Holistic, Integrative and Functional Medicine services for treating chronic issues as well as for preventive care. Join us and take control of your health, your most important asset.
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