Who Should Avoid Gluten?
Data does not lie. Celiac disease and gluten sensitivity are indeed on the rise. About one percent of the population around the world has celiac disease. About six percent of the population is gluten intolerant; they have symptoms of gas, bloating, headaches and brain fog. Gluten intolerance (or gluten sensitivity) is a recognized entity, but this is not the same as celiac disease. The symptoms are similar, but there is no intestinal damage that causes the malabsorption of nutrients seen in people with celiac disease.
More: How Gluten Sensitivity Affects Tri Performance
Is Wheat the Problem?
Do more people suffer from gluten intolerance today because wheat is different from the wheat of centuries past? Doubtful, according to Brett Carver, PhD, Oklahoma State University professor who researches wheat breeding and wheat genetics. Today's wheat has the same genetic composition as wheat from 8,000 years ago, with the same chromosomes and the same protein concentration. There is no GMO wheat (despite labels that say a product contains non-GMO wheat). What differs is today's wheat is bred to match the environment in which it grows. It is shorter, has a bigger head size, more kernels and a higher yield.
More: 21 Unexpected Foods That May Contain Gluten
If Not Wheat, What Is the Problem?
Dr. Alessio Fasano, MD, director of the Center for Celiac Research and Treatment at MassGeneral Hospital for Children, agrees that today's wheat has not changed, but other factors have. As a pediatric gastroenterologist, he reports that a different makeup of the microbes in our gut may lead to a weaker immune system.
Dr. Fasano believes that today's kids have a poorly developed immune system because they are not spending enough time out-of-doors to become exposed to a variety of microbes. They are using too much hand sanitizer and eating too many processed foods that lack the fiber needed to support beneficial gut microbes associated with a strong immune system. Consequently, they have a poorly developed immune system.
More: 9 Foods That Fire Up the Immune System
Third world countries have fewer autoimmune diseases than we do in the U.S. The result is an epidemic of autoimmune diseases including multiple sclerosis, Crohn's, diabetes, asthma and celiac disease.
To shape a healthy immune system, we need to fully develop the microbiome in our gut, particularly in the first three years of life. Babies born via C-section miss out on gathering protective microbes from the vaginal birth canal. Antibiotics in early childhood can also have a negative impact. And living in a "sanitized" environment can backfire. Different combinations of these factors can contribute to the development of autoimmune diseases such as celiac.
Dr. Fasano pointed out that gluten is a protein, with some pieces we are unable to digest. Protein is good for us and, for most people, gluten doesn't present any problems. But for some people, gluten can trigger an autoimmune response with a variety of symptoms that can include iron deficiency anemia that responds poorly to iron supplements. According to Dr. Fasano, the recipe for developing celiac disease seems to be gluten + a genetic predisposition to celiac disease + loss of a fully functional barrier in the intestinal wall (a.k.a. intestinal permeability or "leaky gut").
More: An Athlete's Guide to the Immune System
Do Other Foods Cause Gut Problems?
What we once thought was gut distress caused by gluten intolerance can also be related to fermentable carbohydrates found in certain grains, fruits and vegetables. When people take gluten out of their diet, they take out many FODMAPS (Fermentable Oligo-Di-Monosaccharides And Polyols). Hence, some people do feel better with less grain. But others still suffer with tummy turmoil created by onions, garlic, apples, etc., and this can contribute to "runner's trots" during exercise.
More: Soothe Runner's Trots: What to Eat and Drink
The bottom line: Grains are good and 93 percent of us can enjoy fueling with wheat.
For more information: Read Gluten Freedom by Dr. Alessio Fasano
More: 5 Myths About the Gluten-Free Diet Trend
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About the Author
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes learn how to eat a winning sports diet. Her practice is in Newton, Massachusetts (617-795-1875). The fifth edition of her Sports Nutrition Guidebook is available at www.nancyclarkrd.com. Also see NutritionSportsExerciseCEUs.com for online CEUs.
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