Find yourself feeling uncomfortably bloated or sluggish after having some bread or a bowl of pasta, you have probably wondered if gluten could be an issue for your gut. With more people opting for gluten-free diets, it’s easy to assume cutting it out is better for gut health. But is it really necessary?
We will take a closer look at gluten, its impact on gut health, and whether you need to ditch it to help your gut feel its best.
What is Gluten?
Gluten is a naturally occurring protein in grains such as wheat, rye, and barley. It gives bread its chewy texture and helps baked goods hold their shape. Gluten can trigger a range of digestive symptoms in some, especially those with underlying sensitivities or conditions.
Is Gluten Bad for Your Gut?
For most individuals, consuming foods with gluten will not have any negative impact on their gut health. Gluten can help to support gut health when consumed in whole grain forms. Whole wheat and other grains that contain gluten are rich in dietary fibre, which helps feed the beneficial bacteria in your gut and supports healthy digestion.
Cutting out gluten unnecessarily can sometimes do more harm than good if it means you're missing out on these gut-friendly fibres.
Who Needs to Avoid Gluten?
1. People with Coeliac Disease: This autoimmune condition causes the immune system to attack the lining of the small intestine when gluten is consumed. Even small amounts can cause serious digestive damage and nutrient malabsorption. A lifelong gluten-free diet is essential.
2. People with Non-Coeliac Gluten Sensitivity (NCGS): Individuals who experience this do not test positive for coeliac disease but still experience bloating, fatigue, and gut discomfort when eating gluten. While less is known about NCGS, many find symptom relief by cutting out gluten.
3. People with Wheat Allergy: Wheat allergies are different from gluten sensitivity and can cause immune reactions ranging from hives to digestive upset. A diet that is specifically wheat-free and not necessarily gluten-free may be needed.
Why Going Gluten-Free Isn’t Always the Answer
Following a gluten-free diet does not automatically mean you are adopting a healthier diet. Gluten-free packaged foods are often highly processed, low in fibre, and high in sugar or refined starches that can disrupt the gut microbiome.
If you're not sensitive to gluten, replacing nutrient-rich whole grains with processed gluten-free alternatives may leave your gut missing out on valuable prebiotic fibre.
Supporting Gut Health, with or Without Gluten
The key to a healthy gut is not necessarily found by avoiding gluten, but supporting your microbiome with a balanced, fibre-rich diet. If you suspect gluten might be a problem for you, it is best to consult a healthcare professional and explore testing before making long-term dietary changes.
Nourishing your gut with postbiotics, probiotics, and prebiotic fibre can help bring your microbiome into balance, so you feel lighter, more energised, and help your gut feel resilient.
Feed Your Gut to Find Balance
Experts recommend eating a variety of 30 plants a week can help boost the diversity and balance in your gut microbiome. Studies also suggest that a diverse gut microbiome can help support a stronger immune system, improve nutrient absorption and positively impact digestion and overall wellbeing.
Here are some easy tips to get more plants onto your plate:
Opt for a meat-free meal each week: Choosing to make a meal meat-free will help ensure that you are loading up on plant-based foods.
Stock up your pantry: Keep your cupboards regularly stocked with dried or canned beans, pulses and legumes, nuts and seeds, whole grains, plus a variety of herbs and spices. Having these on hand can make it easy to add them to your meals.
Add hidden grains, beans and greens: Sneaking in these ingredients to dishes like stews, pasta, stir-frys, and curries can not only help to boost your plant count, but they can also be a budget-friendly way to bulk up family meals to keep everyone feeling fuller.
Loaded snacks: Adding a mix of nuts, seeds, fruits, and puffed grains can be a fun way to add texture and boost your plant count for the week. Add a crunchy topping of spice-mixed seeds and nuts to hummus or give your mid-afternoon yoghurt a tasty boost with a drizzle of nut butter, berries and puffed grains.
Scoop up a serve of Gut Nutrition Powders: This is the easiest way to give your gut a comprehensive boost of prebiotics, probiotics, postbiotics, plus plant-based natural superfoods with a daily scoop. With a mild flavour, they can be stirred into drinks, sprinkled on snacks and even mixed into salad dressings.
