Author: Chris Wormald
Gluten, the protein found in wheat, barley, rye, and other grains, has become a hot topic in nutrition discussions and among the public. While some of us can consume gluten without issue, many others experience adverse effects from eating a lot of high-gluten foods. Let's delve into the potential health impacts of a high-gluten diet.
Maybe you relate to some of these.
- Digestive Discomfort
Consuming large quantities of high-gluten foods can lead to digestive discomfort. Gluten-rich foods such as bread, pasta, and baked goods may exacerbate symptoms like bloating, gas, abdominal pain, and diarrhea in those with gluten sensitivity or irritable bowel syndrome (IBS).
- Gluten Sensitivity
Some people may experience symptoms of gluten sensitivity, also known as non-celiac gluten sensitivity (NCGS), without having celiac disease or a wheat allergy. These symptoms can include gastrointestinal issues, headaches, fatigue, joint pain, and mood disturbances. Excessive consumption of high-gluten foods may exacerbate these symptoms in individuals with NCGS.
- Celiac Disease
For individuals with celiac disease, a chronic autoimmune disorder triggered by the ingestion of gluten, consuming high-gluten foods can have severe consequences. In celiac disease, gluten consumption leads to an immune response that damages the lining of the small intestine, resulting in nutrient malabsorption, gastrointestinal symptoms, and long-term health complications if left untreated.
- Inflammation
High-gluten foods have been associated with increased inflammation in the body, which can contribute to various health conditions such as autoimmune diseases, cardiovascular disease, and metabolic syndrome. Chronic inflammation can impair immune function, disrupt hormonal balance, and exacerbate existing health issues.
- Weight Gain
High-gluten foods, particularly those that are highly processed and refined, can contribute to weight gain and obesity when consumed in excess. These foods often contain added sugars, unhealthy fats, and empty calories, leading to energy imbalance and metabolic dysfunction over time.
- Nutrient Imbalance
Relying heavily on high-gluten foods in the diet may lead to nutrient imbalances and deficiencies. Gluten-containing grains, such as wheat, provide important nutrients like fiber, vitamins, and minerals. However, excessive consumption of these grains at the expense of other nutrient-dense foods can lead to inadequate intake of essential nutrients, such as protein, healthy fats, and micronutrients.
- Risk of Chronic Diseases
Studies have suggested that a high intake of gluten-containing foods, particularly refined grains, may be associated with an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. Consuming a balanced diet that includes a variety of whole, minimally processed foods is essential for reducing these risks.
For Further Reading
Non-Celiac Gluten Sensitivity - This paper explores the concept of non-celiac gluten sensitivity and its impact on health.
The Ultimate Guide to Sourdough - All things Sourdough
