From Gluten to Gut Health: How to Spot Early Signs of Gluten Intolerance and Improve Digestion

Gluten: What It Is and Where It's Found?

Gluten is a protein complex composed of gliadin and glutenin. It is commonly found in wheat, barley, and rye. What does gluten actually do? This protein provides elasticity to dough and contributes to the structure of baked goods.  

Beyond its culinary applications, gluten can pose challenges for certain individuals. 

How Does Gluten Interact with the Digestive System?

If you have a healthy digestive system and someone who is not susceptible to allergies, then your digestive enzymes are able to break down gluten into smaller components that readily absorb into your system with no issues.

However, if you are susceptible to gluten-related conditions, this process triggers an array of symptoms. So, upon ingestion, gluten starts its complex journey through the digestive tract.

Find Out the Difference: Intolerance, Sensitivity, and Wheat Allergy

“The avoidance of gluten has extended to the population of healthy individuals who believe that adhering to a GFD may have immediate health benefits or may prevent the development of future diseases. 72% of people who adhered to a Gluten-free-diet (GFD) in 2014 would be considered people who avoid gluten (PWAG) vs 44% in 2009”

Journal of Nutrients, PubMed

So, it is essential that you find out if you really are someone with gluten related disorder by recognising the symptoms and signs. Do not be someone who misses out on some delicious and healthy recipes!

Before you claim that you prefer gluten-free food, wouldn't you like to know where the difference between your gluten sensitivity and your friend's gluten intolerance lies? Yes, each condition has its own distinct characteristics.

• "Gluten intolerance," or non-celiac gluten sensitivity, describes a non-autoimmune response to gluten that can lead to discomfort,
• "Wheat allergy" involves an immune reaction to proteins in wheat.
• "Gluten sensitivity" is a broader term encompassing various symptoms triggered by gluten.

How Do You Recognise the Signs of Gluten Intolerance?

Although gluten sensitivity is commonly understood to give you digestive related symptoms like bloating, abdominal pain and diarrhoea, they extend beyond that.

• Gluten Intolerance and Gut Discomfort: When you consume gluten-containing food, your immune response triggers inflammation. This inflammatory process leads to discomfort and disturbed digestive function.
• Gluten Intolerance and Skin Issues: Yes, your digestive system is connected to your skin. Conditions like dermatitis herpetiformis, an itchy skin rash, can arise as a result of gluten sensitivity.
• Gluten Intolerance and Neurological Symptoms: Some people with gluten intolerance also experience symptoms like headaches, mood disturbances, and cognitive fog.

How Do You Recognise the Signs of Gluten Sensitivity?

Those who suffer from gluten sensitivity experience symptoms such as;

Joint pain and muscle discomfort

• Fatigue and low energy
• Mood disturbances, irritability, anxiety and depression
• Skin problems like eczema, dermatitis and acne
• Headaches and migraines
• Numbness and tingling sensation in the extremities
• Menstrual irregularities from hormonal imbalances

What is the Difference Between Gluten Sensitivity and Wheat Allergy?

When you throw away those wheat-containing foods because you have gluten sensitivity, you must know the difference to know exactly what is giving you those symptoms, as they share almost the same symptoms.

• As mentioned before, gluten sensitivity is an adverse response to gluten which does not involve an autoimmune response. 
• Wheat allergy is an immune-related response to proteins found specifically in wheat. The immune system produces IgE antibodies, which release histamine and other chemicals. The symptoms may range from mild hives and itching to severe anaphylaxis. 

Do You Have Celiac Disease or Non-Celiac Gluten Sensitivity (NCGS)?

Unlike celiac disease, NCGS does not involve an autoimmune response that causes damage to the small intestine.

To be more specific,

• People with celiac disease have high levels of some antibodies called tissue transglutaminase (tTG) and endomysial antibodies (EMA), which indicates that there is intestinal damage. NCGS doesn't show such an elevated level of antibodies. 
• Celiac disease can be diagnosed through blood tests and intestinal biopsy, but NCGS does not have such a diagnostic test. Diagnosis is mainly based on observing symptoms.

How to Test for Gluten Intolerance and Sensitivity?

Yes, it is essential that you know how to find out what test to take. Here are some helpful ones;

• Blood Tests for Antibodies:

Get blood tests done to find out the presence of antibodies such as anti-gliadin antibodies (AGA) and anti-tissue transglutaminase antibodies (tTG-IgA). 

• Genetic Testing:

You can also go for a more specific Genetic testing, such as HLA-DQ2 and HLA-DQ8 testing that can identify the predisposition to celiac disease. However, possessing these genes does not necessarily indicate active gluten sensitivity.

Proper interpretation of results, considering individual medical history, and recognising the limitations of each test are crucial. 

Try Elimination Approach: Self-Testing for Gluten Reactions

If you are looking for a self-guided approach, take the elimination-challenge method. 

Temporarily remove gluten-containing foods from your diet and monitor symptom improvement. 

Do You Wish to Live Gluten Free?

Yes, who wouldn't, right? 

• Gluten-Free Diet and Nutritional Considerations

When you start eliminating gluten-containing foods, you  must remain vigilant about maintaining balanced nutrition.  The gluten containing grains that you avoid, usually contain sources of essential nutrients like fibre, B Vitamins, and Iron. 

So make sure that you find alternatives to these. 

"The gluten-free diet is driven by multiple factors, including social and traditional media coverage, aggressive consumer-directed marketing by manufacturers and retail outlets, and reports in the medical literature and mainstream press of the clinical benefits of gluten avoidance."

-Journal of Gastro-enterology and Hepatology, PubMed

Remember to Balance Gut Health While Adhering to a Gluten-Free Diet

• A drastic dietary change can influence the composition of the gut microbiome. Add naturally gluten free whole grains like quinoa, rice, and oats that will promote a favourable  environment for beneficial bacteria. 
• Adding prebiotics like banana, onions and garlic, and probiotics  like yoghurt will make a lot of difference in balancing the health of your gut.

Gut-Friendly Habits: Exercise, Stress Management, and Sleep

Living gluten-free is not just about changing food habits and digestion. It also extends beyond dietary choices. 

• Regular exercises improve gut motility and microbial diversity, giving you a balanced digestive system.
• Adopting stress management techniques like mindfulness and deep breathing helps alleviate gastrointestinal-related symptoms.
• Getting a good quality of sleep also plays a vital role.

Recognising the uniqueness of your gut is essential to tailor your dietary and other needs for a gluten free life. Personalised nutrition and treatment considers factors like genetics, gut microbiome composition and existing health conditions.

Do Not Miss this  Gluten Free Grocery List

Check out these pocket friendly gluten free grocery tips for you. The next time you go grocery shopping, don't forget this list..

Proteins:

• Chicken
• Turkey
• Beef
• Pork
• Fish (salmon, tilapia, cod, etc.)
• Eggs

Grains and Starches:

• Brown rice
• Quinoa
• Oats labelled as gluten-free
• Millet
• Buckwheat
• Sweet potatoes
• Potatoes

Fruits:

• Apples
• Bananas
• Berries (strawberries, blueberries, raspberries)
• Oranges
• Grapes
• Kiwi
• Pineapple

Vegetables:

• Leafy greens (spinach, kale, lettuce)
• Broccoli
• Carrots
• Bell peppers
• Zucchini
• Cucumbers
• Tomatoes

Dairy and Dairy Alternatives:

• Greek yoghurt (plain, unsweetened)
• Almond milk
• Coconut milk
• Cheese (ensure it's labelled gluten-free)

Nuts and Seeds:

• Almonds
• Walnuts
• Chia seeds
• Flaxseeds
• Sunflower seeds

Legumes:

• Lentils
• Chickpeas
• Black beans
• Kidney beans

Gluten-Free Flours and Baking Ingredients:

• Almond flour
• Coconut flour
• Rice flour
• Tapioca flour
• Baking soda
• Baking powder (gluten-free)
• Xanthan gum (for binding in baking)

Snacks and Condiments:

• Gluten-free granola bars
• Rice cakes
• Hummus
• Guacamole
• Salsa (check labels for gluten-free certification)
• Nut butter (almond, peanut, etc.)

Beverages:

• Water
• Herbal teas (chamomile, peppermint, ginger)
• 100% fruit juices (with no added ingredients)

Other:

• Olive oil
• Vinegar (balsamic, apple cider)
• Herbs and spices (rosemary, thyme, turmeric, etc.)

Remember to always check labels carefully, as gluten can hide in unexpected places. 

Look for products that are specifically labelled as gluten-free or have gluten-free certification logos. When in doubt, fresh, whole foods are often your safest bet for maintaining a gluten-free diet.

Wrapping Up!

Creating a gluten-free lifestyle offers relief but nutritional awareness to avoid deficiencies is really important. Adding exercise, stress management techniques, enough sleep and gut boosting foods along with personalised nutrition will give you unexpected results.

Connect with our personalised nutrition experts now! And let's get empowered together!