After a recent study by Dr. Peter Gibson at Monash
University in Australia was published claiming that non-celiac gluten
sensitivity doesn’t exist, I received several requests from friends to comment
on the findings and the validity of the study. I am by no means trying to
de-bunk the study with this post, and only wish to better educate people about
this health issue and what the results mean.
I will begin with a disclosure that I am someone who
suffers from non-celiac gluten sensitivity. All gluten containing grains were
extremely high on my IGG testing, and any ingestion of gluten causes severe
stomach pain and bloating after eating, headaches, brain fog, and inevitable
trips to the bathroom the next morning. Since I tested negative for celiac, trace amounts (a
bit of soy sauce, a small bite etc.) don't bother me, but a full sandwich or
slice of pizza means I’m out of commission for several days. It was my
naturopathic doctor who recommended removing several commons allergens, including gluten, and food additives from my diet, allowing me to finally regain control of my life.
Hence, you can see my frustration, anger and
embarrassment when people assume I am gluten-free because ‘I’m on a diet’, or
‘I’m a picky eater’, or ‘I’m high maintenance’ or 'I’m only gluten-free because
my best friend is'.
These are all lines people have said to my face in the past, and the
strange looks and judgmental stares when I asked for a gluten-free menu can
make ordering out or dinner parties excruciating to sit though. Nonetheless, there are many people who are gluten-free for no real
reason, and don’t even know that gluten is! Check out the Jimmy Kimmel Video
for a good laugh http://www.huffingtonpost.com/2014/05/06/gluten-free-people-have-no-idea-what-gluten-is_n_5273980.html?utm_hp_ref=fb&src=sp&comm_ref=false.
If you want more information on what gluten is,
the Wikipedia page, like any good researcher, is a good place to start.
Let’s breakdown the findings of this study using this article
posted on the Huffington Post
37
subjects, a relatively small sample, with self-declared gluten sensitivity and
irritable bowel syndrome were placed on different diets including a
high-gluten, low-gluten and control diet, consisting of 16 grams of whey
protein isolate per day.
No matter which diet
they ate, all reported feeling worse, even when consuming the gluten-free
diet. BUT I personally don’t like how they used whey protein isolate as a
control. Cow’s dairy is highly inflammatory and even isolate (which contains
very little lactose) can cause bloating and stomach pain in people who are
sensitive. The scientists
explained these results by a “nocebo” effect, “where people basically convince
themselves that they feel worse and thus, they begin to experience real
symptoms, but it’s all in their heads.” I slightly agree with researcher
because if I’m eating out and skeptical of whether or not the server got my
order right (i.e. the pizza crust or bun is in fact gluten-free), I do feel
somewhat nauseous in anticipation of the pain and GI upset to come.
Thus, the researchers concluded that FODMAPS (Fermentable
Oligo-Di-Monosaccharides and Polyols) are a far more
likely cause of the gastrointestinal problems attributed to gluten intolerance.
When participated consumed a low-FODMAP diet, almost all reported that their symptoms
improved!
However,
it should be noted that major dietary sources of FODMAPs include glutinous
grains such as rye and wheat. Other potential triggers that are part of the
FODMAPS family include HFCS, lactose, and certain fruits and veggies. In case you’re
wondering, I do try to avoid large portions of foods high in FODMAPS as they
are a trigger for my IBS.
So what does this all mean? I will admit that
gluten-free is extremely trendy these days and a great marketing tool, and I’m
sure there are a good percentage of people on a gluten-free diet who don’t need
to be and only feel better because they’re eating more whole, fresh
food. On the other hand, I do greatly enjoy this current trend because it makes
grocery shopping and dining out a much easier and less stressful experience for
celiacs and those who are gluten intolerant alike and need to avoid gluten for
medical reasons.
If you think going gluten-free will lead to weight
loss, think again. Maybe in the past because going gluten-free meant cutting
out cake, cookies, breads, pasta, pizza and other starchy, high calorie items
from your diet. These days, there is gluten-free everything, including donuts,
but this does not make them healthy or calorie free. In fact many gluten-free
breads are FAR WORSE nutritionally, contain much more sugar, and are WAY MORE expensive than their
gluten containing counterparts.
If going gluten-free makes you feel better
mentally and physically, then I don’t think it’s truly all in your head. I do
not recommend buying store bought gluten-free breads, pastas or cookies
however, because they are often highly processed and full of white rice, potato
starch and white sugar, which will cause a huge spike in blood sugar and a
crash later on leaving you hungry and irritable. Instead try substituting with
healthier ingredients; think zucchini or carrot noodles, cauliflower pizza crusts, Swiss
chard wraps, and almond or coconut flour for homemade bread and desserts. If
you have more questions about going gluten-free or think you may have other
food sensitivities feel free to send me a private message or better yet, book
an appointment with an accredited naturopathic doctor who can help you create an optimal diet for your gut.
Happy Eating
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