Is gluten making you fat or worse?

I have been interested in the protein known as gluten (present in bread to improve elasticity, structure and give bread an over all better texture) since I researched the topic at university, particularly as around the same time one of my best friends was diagnosed with coeliac disease.

The autoimmune disorder is characterised by damaged lining of the small intestine. It was already known to ancient Greeks as κοιλιακός (keeleeakoss) i.e. disease of the abdominal cavity hence the name coeliac (Sestak k., Fortgang L 2013). Coeliac disease is much more than an intolerance, if gluten is consumed by a coeliac the patient will without doubt be unable to absorb nutrients and become seriously ill. However recent American studies have suggested that consuming gluten when there is any sensitivity to the protein, will result in potential fatal illness/disease in the longterm future. 

 Recent information has suggested a link between gluten and an inability to conceive. The friend mentioned above, who inspired my interest in gluten, had huge issues with falling pregnant and to my knowledge, gluten was not a suggested factor. It was only after giving birth to three children that she/doctors discovered the coeliac. Could she have had a gluten autoimmune sensitivity all the time which worsened into coeliac? Is there is a possibility? The reality at the moment is we just don't know. The most recent scientific studies are suggesting that there is more to gluten than just the coeliac end of the spectrum, in other words there are people who do not have clinical representations of coeliac, but do have gluten sensitivity. 

Unfortunately, tests in the UK are not sophisticated enough to detect different types of gluten sensitivity. If new information is to be believed, there may be one in four of us with gluten sensitivity which may result in either problems in the brain, muscle/joint issues and or diseases related to inability to absorb nutrients, resulting in disease or illness.

In my general diet, I consume low amounts of food that contain gluten during the week. I have found that I have higher energy levels and have been able to stabilise my weight and blood sugars by reducing gluten and carbohydrates. However, after consuming gluten as a weekend treat or a birthday cake etc. I find myself feeling lethargic and low in energy. Recent information has suggested that consuming gluten may affect us internally for up to 6 months afterwards (only for those who have a potential gluten disorder/sensitivity). 

Reading around gluten recently has also led me to a protein named casein which is found in milk. There are indications that 70% of coeliac patients have the same sensitivity to dairy because of the structural similarities of casein and gluten (food for thought).

In order to write this about personal experience I decided to challenge myself to cut gluten completely for 21 days. I certainly struggled at the weekend at first, however I was relieved to know I could have wine! I also had salted peanuts as my junk food treat (not good to have too much of!). But the point is, I made sure I did not feel deprived. Although I thought I did not have much gluten, there were certain foods I was unsure of, so I cut out most starchy carbohydrates too. Therefore my self-experiment results could be due to the low carbohydrate rather than the gluten (however when I start to slowly introduce in a week’s time I will be able to gauge this). Anyway, five days in my foggy brain had cleared and I was feeling sharper… a real plus although I have to admit I just added more work to the mix! I was generally feeling higher in energy. What is more, on day ten I decided to step on the scales (I do not as a rule weigh myself very often, however I have been stable for a number of years (give or take a pound or two). I was shocked to find I had dropped 4 pound in weight! Again, I emphasise, I can not be sure that this is due to the gluten, although there is a school of thought, that if you drop weight quickly when you cut gluten you are more likely to have a gluten sensitivity.

So what does that mean for us? My opinion on this is we can get to know what our bodies need by how we feel. If you feel low in energy, mood etc, a good way to start is to cut out fructose, gluten and dairy for 21 days and record how you feel. You will feel withdrawal, so having plenty of healthy foods and snacks with you will help e.g. unsalted nuts, seeds, boiled eggs and drink lots of water and herbal teas.  After the 21 days, start to introduce a piece of fruit each day and again record how you feel, gradually reintroducing dairy and after a few weeks a slice of bread/small portion of pasta. You will know then how your body feels and if you have a sensitivity to any of the three potential offenders.

Information and tips:

1. Good and bad gluten - there is more than one type of gluten. The gluten that is bad for some of us is found in wheat, barley, spelt and rye. 
2. Avoid highly processed gluten free food, they are generally high on the glyceamic index so cause weight gain and can include a lot of sugar!
3. Drink lots of water.
4. If it feels to extreme to cut out all offending foods at once, start with one for 21 days, and then depending on how you feel carry on with the others later.
5. Eat lots of meat, fish and vegetables - add chilli, garlic and spices to make your meals more interesting. Soups and stews are very filling.
6. If you need lose weight to reach a healthy weight for you, then the most effective way is to reduce starchy carbohydrates. The amount depends on activity levels.