Is there really a gut problem with gluten?

Is there a real problem with gluten?

You have “IBS” symptoms, you see a doctor, you’re advised to remove gluten (and usually dairy) from your diet (found in wheat rye and barley). You may see some improvement.

You speak to friends and colleagues, they’ve done the same. So you start to google “gluten and IBS” and find out it’s a likely culprit.

You start to buy gluten free products in the supermarket- it’s a huge market for food manufacturers even though most products sold are highly processed and… not actually good for the gut at all. They cost more but it’s “worth it” to alleviate symptoms.

But what if I told you that more and more research is pointing to the fact that gluten in its basic form is unlikely to be the problem of your gut symptoms after all? That you don’t need to spend your life gluten free?

I’m a nutritional therapist and naturopath. I’ve never completely bought in to the whole “gluten is a problem” ethos. I don’t believe that people should need to spend their life completely avoiding a food group. And I rarely advise my clients to do the same. Please note I’m not advising those with a true allergy to eat everything. And those with coeliac’s disease who absolutely must avoid all gluten exposure and often those with an auto-immune condition (like hashimotos) would benefit from a gluten exclusion. But for those with common gut symptoms I explore what is driving those symptoms; getting to the route cause. And in most cases it isn’t gluten.

Consider the quality of your grains

Is your bread choice a supermarket sliced loaf or an organic artisan loaf? Consider the impact of the additives like pesticides and herbicides sprayed on the wheat.

According to Ecowatch; “What is not so well known is that farmers also use glyphosate on crops such as wheat, oats, edible beans and other crops right before harvest, raising concerns that the herbicide could get into food products.”

Last year the World Health Organization’s cancer group, the International Agency for Research on Cancer, classified it as a probable carcinogen. The state of California has also moved to classify the herbicide as a probable carcinogen. A growing body of research is documenting health concerns of glyphosate as an endocrine disruptor and that it kills beneficial gut bacteria, damages the DNA in human embryonic, placental and umbilical cord cells and is linked to birth defects and reproductive problems in laboratory animals.

The impact of these chemicals not just in wheat but many vegetables and fruit, together with the intake of chemicals like emulsifiers in many processed foods are ultimately having an impact on the health and robustness of your gut.

Consider your intake of fibre

Contrary to popular belief, grains can form a really useful part of your diet to achieve your required fibre intake of 30g per day. Fibre that not only promotes healthy bowel movements but is essential to feed the gut microbiome. Only 4% of UK adults achieve this!

Rye, oats, millet, rice, and pseudo grains like buckwheat and quinoa are often excluded when excluding gluten as they are often bracketed together as “bad”. Yet the fibre in these is known to feed beneficial microbes enhancing diversity and populations to keep the gut healthy. It can also enhance butyrate production that supports the epithelial cells and the mucosal lining promoting a healthy gut barrier.

As I frequently say, aim for 10 portions of vegetables (and fruit) daily with 40 different plant foods a week. Not only to provide sufficient fibre but to supply fermentable compounds to feed your gut microbiome.

What is actually going on in your gut?

The chances are there is an element of intestinal inflammation and irritation, poor digestion and an imbalanced gut microbiome culminating in a sensitivity to foods. Rather than focus on food elimination, turn this on its head and focus on what is happening inside the gut and correct these imbalances.

We now have access to gold standard metagenomic stool testing that not only identifies each microbiome at the species level but classifies these into the compounds (metabolites) they produce. These can be inflammatory to the gut and damage the gut barrier or promote healing to the gut and provide fuel for other beneficial microbes. I offer this test in my practice alongside my 4 pillars of gut health: https://www.peytonprinciples.com/gut-health/

If it isn’t gluten where do I start?

Take a realistic review of your diet. Be honest:

Is it fibre rich?
Is there a diverse plant intake?
Is processed food intake very, very low?
Is alcohol intake very low?
Is sugary food very low?
Is stress low and action taken to calm your mind when you eat?

Look at where you can start to make changes very, very slowly. Don’t rush to put fibre in your diet as your gut and microbiome isn’t used to it. But little by little add a bit more. All these aspects need to be corrected to settle and calm the gut. Start to add different grains, again very slowly. It is possible to re-introduce gluten grains but it can take time and require patience.

Do reach out to me if you’d like personalised help to bring your gut back into balance again.

https://www.peytonprinciples.com/

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Looking for an Appointment?

You can book a free 30-minute discovery call with me, simply visit www.peytonprinciples.com, or email caroline@peytonprinciples.com

Again, thanks for reading.

Keep your eye out for more articles and Peyton Principles in the media.

Caroline

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.