PERRY BUCHANAN: The story behind ditching gluten

You’ve likely heard about going gluten-free or know someone who follows this eating plan that has become the latest diet craze. After all, gluten-free has become big business, with sales of gluten-free processed foods topping $5 billion annually. Aisles of grocery stores are filled with gluten-free products and more and more restaurants now have gluten-free choices. I used to think “GF” next to items on restaurant menus stood for “girlfriend” food choices. And if your girlfriend is gluten-free that can still apply! But can gluten-free really help you with your fitness quest? Before you jump on the gluten-free lifestyle band wagon, you need to know the full story behind gluten.

Gluten is a combination of two different proteins found in the endosperm of wheat as well as other grains like barley and rye. Gluten (from Latin for “glue”) is what gives bread, pizza, pasta and pastries their doughy, chewy texture. Not all grains contain gluten, though. Some examples of gluten-free grains are sorghum, millet, brown rice, buckwheat, wild rice, amaranth, quinoa and corn. Oats are also gluten-free, but can be contaminated during processing. There are many other sources you might not think of that contain gluten, such as processed sauces, salad dressings and beer.

From a nutritional perspective gluten isn’t bad. It becomes a problem when people can’t properly digest it — a condition called celiac disease. An estimated one in 133 people has celiac disease. With celiac disease, your immune system attacks the undigested gluten proteins. Antibodies are activated which flatten the villi in the small intestines that absorb nutrients from food. The intestine lining becomes inflamed and sets off a multitude of problems. Symptoms can include diarrhea, abdominal pain, bloating, joint pain and severe fatigue. The only solution is to remove the gluten from your diet so that the gut can heal and begin to absorb nutrients again.

A more common issue is non-celiac gluten sensitivity. About 18 million Americans have gluten sensitivity, according to the National Foundation for Celiac Awareness. After consuming gluten, patients with gluten sensitivity may experience many celiac disease symptoms but don’t appear to have damaged intestines. Going gluten-free can improve digestion and reduce symptoms. Improved digestion associated with a gluten-free lifestyle may also relieve symptoms associated with other gastrointestinal disorders like lactose intolerance and irritable bowel syndrome.

According to the Mayo Clinic, 80 percent of people on gluten-free diets do not have a celiac disease diagnosis. If you don’t suffer from gluten sensitivity or the more serious condition of celiac disease, gluten-free is not a miracle diet despite the marketing ploys. I don’t follow a gluten-free diet, but believe it can be very healthy if done properly. If you don’t need to be gluten-free due to medical reasons, going gluten-free can still be an excellent choice if done properly.

If you struggle with your weight, being gluten-free can help shed those excess pounds. Food restrictions associated with a gluten-free lifestyle can help some lose weight, especially when starches (pizza, pasta, bread, cookies and cake) are replaced by healthier options. But it can also have the opposite effect. Consumption of too much less healthy gluten-free food can cause weight gain. Food manufacturers often include additional fat or sugar to make gluten-free products tastier, increasing the product’s calorie count and sometimes deceiving those using the diet to control their waistline.

Going gluten-free can cause nutrient deficiencies. Many whole grains are rich in vitamins and minerals, like vitamins B and D, iron and fiber. Whether you need to be gluten-free as prescribed by a doctor or you are choosing to cut back for personal reasons, a gluten-free diet is healthy if followed carefully. That means making the right choices when substituting gluten-free in place of gluten foods. Whole wheat is a major source of dietary fiber. To get the fiber you need, simply increase your intake of high-fiber raspberries, strawberries and apples, as well as beans and vegetables like broccoli. Also consume healthy gluten-free grains such as quinoa.

A big positive of going gluten-free is becoming more mindful of healthy nutrition. Read labels and be wiser about what you consume. Bottom line is, going gluten-free can teach you to cut out the trash and become more selective about how you fuel yourself. Done properly, going gluten-free could be a wise decision and improve your well-being, even if you are not gluten sensitive, so beat the wheat and consider going gluten free.

Perry Buchanan, owner of PT Gym, is certified as an Exercise Physiologist through the American College of Sports Medicine, and Fitness Nutrition Specialist through the National Academy of Sports Medicine. Email him at [email protected]. Follow @ptgym on Twitter.