Signs you may be sensitive to gluten…
❓Does bread, pizza or beer leave you feeling bloated and gassy?
❓Do you suffer from headaches, fatigue or brain fog?
❓Do you have painful joints or muscles?
❓Do you regularly experience constipation or diarrhoea?
❓Are you anxious?
❓Do you have itchy skin?
If you answered yes to any of these questions, you may be sensitive to gluten.
Gluten is a protein found in the grains wheat, barley and rye. It is inflammatory for many people and this inflammation tends to occur throughout the body, not just in the gut. Gluten can also cause inflammation in the brain and this is why a gluten-free diet is often recommended for those with ADHD, autism, migraines, anxiety and depression.
Gluten sensitivity is a common issue these days and I have seen clients experience amazing improvements in their health when they remove gluten from their diets.
Gluten sensitivity is different to coeliac disease. Coeliac disease is an autoimmune condition where an abnormal immune reaction to gluten causes damage to the lining of the small intestine. People with coeliac disease must follow a strict gluten-free diet in order to manage symptoms and support gut healing.
Even if you are not coeliac, gluten may still be triggering inflammatory reactions in your body and contributing to a range of health problems.
I am sensitive to gluten so I try to avoid it as much as possible. For the past few years I have experienced intermittent pain in my knees when walking downhill. My mum has the same issue so for a long time I just thought it was hereditary but I have recently come to the realisation that my flare-ups are associated with food triggers and inflammation.
When we were away on holiday recently, I was not as careful as I usually am with my diet and I ate more gluten than I normally would. A few days into the holiday, my knees became so sore that I needed someone to help me walk down stairs and steep hills! 👵🏻. Within two days of getting home and returning to my gluten-free diet, my knee pain disappeared... 🤔
If you think gluten may be contributing to your health issues, I recommend trying to eliminate it for two to three weeks and seeing if your symptoms improve. You may be pleasantly surprised! Keeping a food and symptom diary can be really helpful, especially if you suspect there may be several potential food triggers.
"I can't give up bread!" is something I regularly hear when I suggest trialling a gluten-free diet. I completely understand that sentiment as I love a fresh, crusty sourdough as much as the next person. Fortunately, gluten-free breads have come a long way in the past few years!
A word of advice if you are thinking of trying a gluten-free diet - check labels carefully (many sauces and processed foods contain hidden gluten) and be careful with the gluten-free section in the supermarket as many of the products are highly processed and not particularly healthy!
References
Croall ID et al, 2020, ‘Brain fog and non-coeliac gluten sensitivity: Proof of concept brain MRI pilot study’, PLoS ONE, vol 15 no 8.
Jackson JR et al, 2012, ‘Neurologic and Psychiatric Manifestations of Celiac Disease and Gluten Sensitivity’, Psychiatr Q, vol 83, no 1, pp. 91-102.
Petra A, 2021, ‘What’s the relationship between gluten and eczema?’, Healthline, USA, viewed 7 November 2022, https://www.healthline.com/nutrition/gluten-and-eczema
Pomeroy C, 2016, ‘How gluten can cause joint pain’, Arthritis Health, USA, viewed 7 November 2022, https://www.arthritis-health.com/types/general/how-gluten-can-cause-joint-pain,
University of Southern California, 2019, ‘From the conversation: how does a piece of bread cause a migraine?’, HSC News, California, viewed 7 November 2022, https://hscnews.usc.edu/from-the-conversation-how-does-a-piece-of-bread-cause-a-migraine