When it comes to healthy eating, there are certain foods you definitely want on your plate – like vegetables packed with dietary fiber. And of course, there are clear choices to avoid – anything with too much refined sugar, simple carbs, and the like.
But what about wheat? Why steer clear of it? Because it contains gluten. In this article, Simone Gier from Organic Workout explains what gluten really is and why most people can benefit from a gluten-reduced diet.
Organic Workout offers premium foods made with 100% organic ingredients, completely natural, free from artificial additives, added sugars, and gluten-free.What is Gluten?
Gluten is a collective term for a group of ‘binding proteins’ found in many grains. These proteins help make bread light and give it structure – which is why the food industry often adds them to products where they don’t naturally occur.
In wheat, gluten consists of two proteins: gliadins and glutenins. While gluten as a whole is often criticized, it’s primarily gliadin that is linked to most of the negative effects.
Gliadin + intestinal lining = not a good combination
Scientific studies have shown that any contact between gliadin and the intestinal lining can cause damage. Depending on the strength of our protective barrier and the health of our gut microbiome, this happens more or less—but it does happen.
Our gut is our first line of defense, home to a large part of our immune system, and has a strong (hormonal) connection to our brain. Keeping it healthy and undamaged is a crucial key to overall, long-term wellbeing.
Leaky Gut
Normally, tight junctions hold the cells of the small intestine together, preventing food particles from leaking into the bloodstream before they've been properly broken down. If these tight junctions are damaged, undigested food components (such as whole proteins) and toxins can pass freely into the bloodstream.
The body sees these as intruders and attackers, triggering a defensive immune response.
Over time, this immune reaction can lead to significant chronic inflammation. This condition of increased intestinal permeability is known as Leaky Gut.
Humans have been eating grains for ages
However, the grains we consume today are quite different from the kernels grown thousands of years ago. Selective breeding has significantly raised the gluten content in modern grains. And with that, the challenges have grown.
Why can gluten be problematic?
“I don’t have celiac disease and don’t feel any symptoms, so I assume I tolerate gluten well…”
I often hear this when discussing gluten-free or reduced-gluten diets with people. But it’s not quite that simple. Because there’s more than just the often very acute autoimmune disease celiac disease.
Celiac Disease
Celiac disease is an autoimmune condition that triggers strong immune reactions against gluten—primarily in the intestines. This causes the production of antibodies, chronic inflammation, and the gradual damage and shrinking of the intestinal villi. This frequently leads to nutrient deficiencies, as these nutrients can no longer be properly absorbed.
For those with celiac disease, even a tiny amount of gluten can provoke severe symptoms like diarrhea, and can quickly cause what is known as "leaky gut" syndrome.
Gluten Intolerance / Gluten Sensitivity
Unlike celiac disease, gluten intolerance is much harder to diagnose and often presents with less obvious symptoms. It is usually less acute and can present in many different ways.
Unlike celiac disease, the effects tend to develop more gradually and often go unnoticed, or the symptoms are not immediately linked to gluten. As a result, many people are unaware they have 'gluten sensitivity.'
Symptoms can include diarrhea, abdominal pain, and flatulence, but also issues not always directly associated with gluten, such as fatigue, depression, autoimmune diseases (e.g., Hashimoto's thyroiditis), asthma, skin problems (acne/psoriasis), migraines, and more.
Wheat Allergy
Wheat allergy is frequently confused with both celiac disease and gluten sensitivity. Wheat allergy specifically refers to wheat itself—not gluten—and often affects the respiratory system or the skin.
In summary
For many, avoiding or reducing gluten can be a significant boost to their overall health. The health of the gut is seen by many experts as the very foundation of a strong immune system, a balanced mind, and a healthy body.
If you want to find out whether you might be sensitive to gluten, try eliminating it from your diet for 30 days and observe if your symptoms or general well-being improve.
“Gluten-reduced” makes healthy eating much easier
Gluten is often found alongside other less healthy ingredients or combined with carbohydrates.
Cutting back on white rolls, cookies, cakes, and similar items can make a big difference.
The amount is what counts
Except for those with celiac disease, the effects largely depend on how much gluten you consume. If you mostly avoid gluten, you can still enjoy a little now and then without any harm to your health. After all, social gatherings, celebrations, and vacations are far too important for our mental well-being :)
Discover a wide range of gluten-reduced and gluten-free products at: www.organic-workout.de
