Todd NesnickGluten is a controversial topic in nutrition, with some claiming that gluten causes inflammation. In contrast, others argue that no evidence supports this claim. Many conflicting opinions cite either the gluten bad or your digestive system.
So, let’s find out whether gluten is the cause of inflammation in the gut or not!
What Is Gluten?
Gluten is a protein in grains like wheat, barley, and rye. It provides elasticity and structure to the dough, helping it rise and maintain its shape. Thus, many food items like bread, pasta, and cereal contain gluten.
Gluten comprises two main protein groups: gliadins and glutenins, which are mainly responsible for inflammation. Some people are sensitive or intolerant to gluten, which can cause digestive problems and other health issues.
What Is Inflammation?
Inflammation is a natural process by which the body’s immune system responds to infection, injury, or other harmful stimuli. When tissue is damaged or infected, the immune system sends white blood cells and other immune cells to the affected area to fight off the invader and repair the damage.
While acute inflammation is necessary for healing, chronic inflammation can be harmful and is associated with various diseases, including arthritis, diabetes, heart disease, and cancer. Factors such as diet, lifestyle, and genetics can all influence the body’s inflammatory response.
Gluten And Inflammation- What’s The Link?
Does gluten cause inflammation? The answer is not straightforward; it depends on various factors.
Firstly, it’s essential to understand that not everyone is sensitive to gluten. For people with celiac disease, an autoimmune disorder where the immune system attacks the small intestine when gluten is consumed, eating gluten can cause inflammation and damage the small intestine.
Some evidence suggests that gluten and inflammation are interrelated to those with non-celiac gluten sensitivity (NCGS). In this condition, individuals experience symptoms similar to celiac disease when consuming gluten. However, the evidence is mixed, and more research is needed to confirm this.
One study published in the journal Gut found that individuals with NCGS had increased levels of an inflammation marker, zonulin, in their blood after consuming gluten. Zonulin is a protein that regulates the permeability of the intestinal wall. Elevated levels of zonulin are associated with a leaky gut syndrome, in which the intestinal wall becomes more permeable, allowing harmful substances to enter the bloodstream.
Another study published in the Journal of Nutritional Biochemistry found that individuals with NCGS had higher levels of inflammatory markers in their blood after consuming gluten than individuals who did not have NCGS.
However, other studies have found no evidence that gluten causes inflammation in individuals with NCGS. A review of studies published in the journal Nutrients found that there is currently no consensus on whether gluten causes inflammation in individuals with NCGS.
Inflammation In Non-Gluten-Sensitive People
The evidence is unclear if gluten causes inflammation in individuals without celiac disease or NCGS. Some studies have suggested that gluten may cause inflammation in the gut, leading to increased intestinal permeability and systemic inflammation. However, other studies have found no evidence of this.
One study published in the American Journal of Clinical Nutrition found that consuming gluten had no significant effect on markers of inflammation in healthy individuals. However, this study was only conducted over a short period, and consuming gluten over an extended period could increase inflammation.
Per the study published in the Journal of the Academy of Nutrition and Dietetics, a gluten-free diet did not significantly reduce inflammation markers in individuals without celiac disease.
Is Gluten-Free Diet The Answer?
There are potential downsides to avoiding gluten. Gluten-free products are often highly processed and can be low in nutrients, leading to a less healthy overall diet. Additionally, some studies have suggested that a gluten-free diet may increase the risk of certain nutrient deficiencies, including fiber, B vitamins, and iron.
Individuals without celiac disease or NCGS should focus on a healthy, balanced, anti-inflammatory diet. Consume more unprocessed foods, including whole grains such as wheat, rye, and barley. These foods provide essential nutrients and fiber, which are crucial for overall health and can help reduce inflammation.
Furthermore, there is a positive side to consuming gluten. Gluten-containing grains such as wheat, rye, and barley are high in fiber, which is essential for digestive health and has been shown to reduce inflammation. Whole grains have been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and some forms of cancer.
Bottom Line
The relationship between gluten and inflammation is complex and needs to be fully understood. While some individuals may benefit from avoiding gluten, such as those with celiac disease or NCGS, for others, it may not make a significant difference.
If you’re concerned about inflammation or have bloating, gas, or abdominal pain after consuming gluten, it’s important to talk to your healthcare provider. They can help determine if you have celiac disease or NCGS and guide you on whether a gluten-free diet is appropriate.