If you like bread...

More and more people are taking care of their bread consumption and both supermarkets and specialist shops display signs that say “gluten-free”.

Although the topic of celiac disease and other gluten-related illnesses is not often mentioned, there are people who decide to eliminate wheat from their diet because they feel better.

When gluten affects health

Gluten is a group of proteins found in wheat, barley, rye, triticale (a cross between wheat and rye), malt, brewer's yeast, wheat starch; as well as wheat derivatives such as wheat berries, durum wheat, emmer wheat, semolina, spelette, and flour. There are a few main reasons why people experience health problems when consuming gluten: celiac disease, wheat intolerance, wheat allergy, and gluten sensitivity.

Celiac disease

Celiac disease is an inherited autoimmune disease. People with celiac disease produce certain antibodies when they eat gluten. These antibodies destroy villi in the lining of the intestines that help absorb nutrients. Symptoms of celiac disease include diarrhea, inflammation, iron deficiency anemia, fatigue, migraines, infertility, miscarriages, delayed growth in children, weight loss, mental confusion, and depression.

Doctors perform a test, a blood panel, which is used to identify the celiac antibodies that the body produces when consuming gluten. That is why it is important for the person undergoing this test to continue consuming gluten. Once celiac antibodies are identified, the doctor usually recommends a biopsy of the small intestine to confirm the diagnosis.

A person suffering from celiac disease must completely avoid all gluten in order to live a symptom-free life. Celiac disease is not actually a food allergy, but it is referred to as such to emphasize the importance of a person staying away from gluten-containing products.

Wheat allergy

Wheat allergy is a condition in which the immune system treats one or more of the proteins in wheat as an invading agent and releases antibodies to defend the body against them. Reactions range from anaphylaxis (when the throat swells up and you can't breathe) to asthma from eating wheat.

To identify this wheat allergy, doctors use a skin test where they place allergen extracts (including wheat protein extracts) on the surface of the skin, either on the forearm or upper back, using small needles. After 15 minutes, the doctor or nurse looks for signs of allergic reactions.

Blood tests are sometimes performed to detect common allergens that cause allergies to wheat proteins.

Although gluten is found in all wheat products, people with a wheat allergy may be able to consume wheat-free foods that still contain gluten, such as rye, barley, malt, and some oats. Like celiac disease, wheat allergy is a serious condition that requires strict elimination of foods containing wheat.

Wheat sensitivity and intolerance

Even if you don't have celiac disease or a wheat allergy, you may experience discomfort after eating gluten or wheat because you are sensitive to the ingredient. There are no medical tests for gluten sensitivity in people without celiac disease, and the complications that come with it are not fully understood. Most people who avoid gluten fall into this category. The results of going gluten-free include relief from symptoms such as bloating, gas, diarrhea, constipation, brain fog, lack of energy, and physical aches and pains.

The main difference between gluten sensitivity and intolerance is the severity of symptoms. It may take several weeks for people with gluten intolerance to feel relief from symptoms once gluten is removed from their diet, while people with gluten sensitivity may feel improvement almost immediately. Because of this, people with gluten intolerance need to be cautious about consuming wheat and take similar measures as people with celiac disease or wheat allergy.

Neither gluten sensitivity nor gluten intolerance are well-defined in the medical community, only the results of an elimination diet are really available. Some researchers are currently trying to determine whether gluten consumption for those with sensitivity or intolerance can lead to long-term complications such as damage to the intestinal tract or conditions resulting from inflammation.

Gluten Sensitivity Symptoms to Watch Out For

If you don't have celiac disease or a gluten allergy, but you still get indigestion after eating gluten, how can you tell if it's because of gluten? The only way is to pay attention to how you feel when you eat foods that contain gluten compared to when you eat foods that don't contain gluten and notice your body's pattern of reaction.

Start by being alert to the following common symptoms of gluten sensitivity:

• Upper GI discomfort. People with gluten sensitivity or intolerance often have bloating, gas, heartburn, and stomach pain or discomfort after eating. Food may feel stuck and not digested properly, and a form of regurgitation may occur after eating, manifesting as belching. It's hard to tell whether this symptom comes from gluten sensitivity or an upset stomach, but if you continually suffer from stomach discomfort, keep an eye on what happens when you eat gluten-containing foods and when you don't.

Please note that both upper and lower intestinal tract discomfort related to gluten intolerance may be related to poorly digested carbohydrates called fermentable oligo-, di-, mono-saccharides and polyols such as fruits, certain vegetables, wheat, rye, barley, beans, lentils and some nuts. If giving up gluten does not help improve your digestive symptoms, you may try working with a holistic nutritionist to temporarily eliminate those carbohydrates and allow your body to heal. ( 1 )

• Discomfort in the lower gastrointestinal tract. People who are sensitive to gluten may experience diarrhea or constipation or both after consuming gluten. These symptoms are similar to those experienced by irritable bowel syndrome.

People with particularly sensitive digestive systems often experience increased gut permeability when eating gluten-containing foods. This means that bacteria and toxins pass through the gut wall into the rest of the body, leading to inflammation, fatigue, and skin conditions. You may have heard of leaky gut syndrome: healing a leaky gut requires avoiding yeast, dairy, sugar, alcohol, stress management, and eating a nutrient-dense diet.

• Mental and emotional testing. Although it may not seem like it, gluten can be the cause of mental confusion, depression, anxiety and general fatigue in people who are sensitive to it. These symptoms are not considered gluten sensitivity, especially if there are no digestive symptoms. Once a sensitive person eliminates gluten or its derivatives, he or she begins to feel more mental clarity, more physical energy and less anxiety or other mood-related symptoms.

• Physical aches and pains. If you have aches and pains all over, it's important to look for possible causes. Many people who are gluten sensitive often experience headaches, migraines, joint aches and pains, and even tingling or numbness in the hands and feet. These symptoms should subside simply by eliminating gluten for a few days.

What to do if you experience symptoms of gluten sensitivity

If you experience any of the above symptoms, try eliminating gluten from your diet for 3 weeks. You will start to feel changes from the first week. After 3 weeks, if you want to check if it is really the gluten, gradually reintroduce it in small amounts and check how you feel after 3 days. If everything else in your diet has remained the same, you will have a clear idea of ​​whether or not it is the gluten that is causing your symptoms.

If you want to eliminate gluten from your diet, subscribe to my website www.johannakoelle.com and download the starter guide with several important tips, delicious recipes and even a shopping list to make the process easier.

And if you don't have symptoms of gluten sensitivity, should you still avoid it?

Although a gluten-free diet is incredibly healthy, if you don't have an allergy, sensitivity, gluten intolerance, or celiac disease, you don't need it. However, common sense calls for balance, so make sure your food is high in fiber (more than 5 grams per meal) and comes from whole wheat (check the ingredients). Also, low in sugar (less than 5 grams per meal). This way, you'll get nutritious, minimally processed foods.

If you decide to try a gluten-free diet, I highly recommend my book The Art of Healing: Living Food, the alternative to nourish and heal yourself during this time. There you will find much more information, recipes, preparation alternatives and organic cleanses that will help you feel much better.

Don't leave without trying, everything you do for the good of your body, it will thank you for it. Turn to people who can help you, such as bioenergetic doctors, naturists and doctors with a holistic orientation, if you need it.

If you have questions or would like to share your experience, please do so here. Remember that we are a community that promotes preventive medicine and everything you can contribute is valid.