Gluten is a hot topic with more and more people choosing to live a gluten-free lifestyle.
But is this the right solution for everyone?
Gluten isn't one-size-fits-all and we're talking to Barb Brower, dietitian and wellness coach with the Penny George Institute for Health and Healing, to help us figure out what all the hype is about.
Selected Podcast
Should I Be Eating Gluten-Free?
Featured Speaker:
Barb Brower, RD, LD, CTC – Integrative Health and Wellness
Barb Brower, RD, LD, CTC, is a registered dietician and integrative health and wellness coach for the LiveWell® Fitness Center. She received her bachelor's degree from Mankato State University and her certification in therapeutic coaching from The Meta Institute. Brower has certificates in weight management for adults, adolescents and children. She has experience in hospitals, outpatient clinics, group facilitation, nutrition counseling, coaching, mentoring and is a popular speaker. Transcription:
Should I Be Eating Gluten-Free?
Melanie Cole (Host): Gluten is a really hot topic nowadays, and with more and more people choosing to live a gluten free lifestyle, is this the right solution for everyone? Gluten isn’t a one size fits all, and today we’re talking with Barb Brower. She’s a dietician and wellness coach with the Penny George Institute for Health and Healing. Welcome to the show, Barb. Tell us a little bit about gluten. People are aware of it, but for those that are not, give us a little quick snapshot of what it is.
Barb Brower (Guest): Well, Melanie, gluten is a general name for the protein that’s found in most commonly known as wheat, and wheat comes in many different forms. It can be durum wheat or farro or spelt or farina. And it also includes things like rye, barley, and [shuda kali]. Gluten helps food hold their shape. It’s the glue that keeps the bread in place. It’s the glue that holds foods together.
Melanie: So, when and where do you think all this hype about gluten and gluten-free eating came from?
Barb: Well, is an interesting question, and when I was thinking about it and did a little bit of research, celiac disease has been around as long as I’m aware, and people with celiac disease are actually allergic to gluten. But that doesn’t necessarily have to do with the rest of us. So, I came up with the idea that it goes back to the trend of reducing fat and cholesterol. And when we started reducing fat and cholesterol and started increasing carbohydrates, we started gaining weight as a nation. So in 1985, the CDC began tracking body weight, and I think researchers and others looked into possible causes for our significant change in body composition. And some people were astute enough to look at carbohydrates and gluten, and the rest it just kind of trickled down to become a really popular way of eating.
Melanie: So, have you noticed a lot of people coming to you to discuss gluten?
Barb: Yes, and as you probably know, it’s become a real buzzword. However, many people, I find, aren’t aware of what it is and how it affects them, and some people will go use the gluten-free products that have become readily available nowadays. But some of those aren’t any healthier than the ones that contain wheat or gluten because they’re processed. So, oftentimes we forget about the importance of nutrition in our health, and we just go after the current craze without educating ourselves and becoming knowledgeable about how it’s affecting us.
Melanie: So, what are the types of gluten-related disorders, and how common are they, really?
Barb: Well, the most common one is celiac disease, and that’s actually genetically determined. Some people may not have celiac disease when they’re young, but they may go on and develop it later in life. And a recent study out of Australia says that up to 50 percent of their population may carry the genetic markers for associated gluten sensitivity. That doesn’t mean they’ll all have celiac disease but that they’re sensitive to gluten. So that’s about half the population.
Melanie: So now you’re mentioning sensitivity. What’s the difference between gluten intolerance and sensitivity?
Barb: For me, there really is no difference. It’s just a terminology difference. The main difference is if somebody has a gluten allergy as compared to a gluten intolerance or sensitivity, a gluten allergy is a matter of life and death. An intolerance or sensitivity is not, even though it can dramatically improve our health if we leave the gluten alone.
Melanie: So, Barb, what type of symptoms would someone experience if they are possibly gluten intolerant?
Barb: Well, initially we hear about intestinal issues, and a lot of times people will have the gas, the bloating, cramping, diarrhea. Some people will refer to it as irritable bowel syndrome, but then there are symptoms that are more benign and more common, like acid reflux or fatigue or poor sleep, getting a rash, having brain fog and inflammation around your joints, joints swelling and pain, and for some people, even wheezing. And so some of the chronic disease stuff, or as I believe, really have positive results by following a gluten-free diet, and they reported lessened symptoms, even though initially a person wouldn’t put two and two together and think that their joint pain is a result of gluten intake.
Melanie: So when would a person determine that they need to talk to someone about this?
Barb: Well, for many people, unfortunately, it’s when they’re tired of not feeling well. Or they may talk to a friend who has a similar story and they may start to compare notes. Unfortunately, this can lead to a lot of false information. So, I frequently encounter individuals who have a lot of questions. They want to figure out what is accurate, what might work for them. So they come in and we discuss their nutrition habits, their history, and any symptoms they think they might be having. And sometimes it’s as much as just that brain fog, that they can’t think straight anymore. And so then, we put together a plan that works for them. We talk in general, like, “Maybe this is going to work. Have you ever thought about going gluten-free?” And a lot of times people will say, “Well, that was one of my questions.” And so, we might determine no, we’re not goingto do gluten-free right now. We’re just going to focus on improving your nutritional intake and see if some of those symptoms go away. Send them home for a couple of weeks, they’ll come back, and some of them say, “Yeah, eating better has made all the difference in the world.” And others says, “No, I’ve got the same symptoms, and I’ve thought about going gluten-free, and I think I’m ready.” So I think being ready is really important for people. And sometimes they just have to have time to think about how it’s going to work into their life. And generally, once they try eating gluten-free, after about seven to ten days, they’re feeling so much better that they’re amazed and they think, “Why didn’t I ever do this before? Why didn’t anyone ever suggest this before?” So, if you have any questions, I would say go talk to somebody, find out, try it.
Melanie: Now, if someone doesn’t have issues with gluten, are there pros and cons to going gluten-free? Because some people are equating cutting out gluten with losing weight, and it’s also hidden, Barb, in so many foods. So, discuss if you don’t have problems with gluten why you should go gluten-free or not, and what foods it might be hidden in that you might be surprised about.
Barb: Well, I don’t see any cons to going gluten-free, and just because a person doesn’t have any issues that they’re aware of, that doesn’t mean that they’re tolerating the gluten well. There are people with autoimmune disorders that we know they don’t have maybe even any digestive issues, but once they go gluten-free, they begin to feel better. So, as we mentioned earlier, all of those symptoms may be attributed to gluten intolerance, or it may not be. But then there is also a school of thought out there that most of us don’t need gluten, that we’re not meant to digest it, that our wheat sources and gluten sources have changed over the years and that our health as a nation would improve if more people would endorse a gluten-free lifestyle. But that’s really difficult in our society. So you alluded to hidden sources of gluten. It can be in the form of different additives. It can be hidden in sauces. There can be different words that, if used, mislead the individual. Now, the government has beefed up their standards for gluten-free labeling, and so frequently nowadays, the manufacturer will say this product contains gluten. A couple of years ago, that wasn’t available, and it’s not on all ingredient lists. It’s left up to the company whether they want to determine how much gluten is in their product. But in order to call it gluten-free, it has to meet some standards. So, a person really has to become a detective if they’re going to truly follow a gluten-free lifestyle.
Melanie: In just the last minute or so, Barb, give us your best advice to people with questions about gluten.
Barb: I’d say to talk to a nutrition expert, to do some research on your own so you’re at peace with it, and don’t believe everything you hear. Try it, but like you talked about earlier, read the labels, look for the hidden ingredients. It could be even in your cosmetics, your lip balm, your supplements. And like every trend, some stick around for a while and then fade away, but I think in this case, the evidence is becoming so intriguing that gluten-free is here to stay.
Melanie: Thank you so much. You’re listening to the WELLcast with Allina Health. For more information, you can go to allinahealth.org. That’s allinahealth.org. This is Melanie Cole. Thanks so much for listening.
Should I Be Eating Gluten-Free?
Melanie Cole (Host): Gluten is a really hot topic nowadays, and with more and more people choosing to live a gluten free lifestyle, is this the right solution for everyone? Gluten isn’t a one size fits all, and today we’re talking with Barb Brower. She’s a dietician and wellness coach with the Penny George Institute for Health and Healing. Welcome to the show, Barb. Tell us a little bit about gluten. People are aware of it, but for those that are not, give us a little quick snapshot of what it is.
Barb Brower (Guest): Well, Melanie, gluten is a general name for the protein that’s found in most commonly known as wheat, and wheat comes in many different forms. It can be durum wheat or farro or spelt or farina. And it also includes things like rye, barley, and [shuda kali]. Gluten helps food hold their shape. It’s the glue that keeps the bread in place. It’s the glue that holds foods together.
Melanie: So, when and where do you think all this hype about gluten and gluten-free eating came from?
Barb: Well, is an interesting question, and when I was thinking about it and did a little bit of research, celiac disease has been around as long as I’m aware, and people with celiac disease are actually allergic to gluten. But that doesn’t necessarily have to do with the rest of us. So, I came up with the idea that it goes back to the trend of reducing fat and cholesterol. And when we started reducing fat and cholesterol and started increasing carbohydrates, we started gaining weight as a nation. So in 1985, the CDC began tracking body weight, and I think researchers and others looked into possible causes for our significant change in body composition. And some people were astute enough to look at carbohydrates and gluten, and the rest it just kind of trickled down to become a really popular way of eating.
Melanie: So, have you noticed a lot of people coming to you to discuss gluten?
Barb: Yes, and as you probably know, it’s become a real buzzword. However, many people, I find, aren’t aware of what it is and how it affects them, and some people will go use the gluten-free products that have become readily available nowadays. But some of those aren’t any healthier than the ones that contain wheat or gluten because they’re processed. So, oftentimes we forget about the importance of nutrition in our health, and we just go after the current craze without educating ourselves and becoming knowledgeable about how it’s affecting us.
Melanie: So, what are the types of gluten-related disorders, and how common are they, really?
Barb: Well, the most common one is celiac disease, and that’s actually genetically determined. Some people may not have celiac disease when they’re young, but they may go on and develop it later in life. And a recent study out of Australia says that up to 50 percent of their population may carry the genetic markers for associated gluten sensitivity. That doesn’t mean they’ll all have celiac disease but that they’re sensitive to gluten. So that’s about half the population.
Melanie: So now you’re mentioning sensitivity. What’s the difference between gluten intolerance and sensitivity?
Barb: For me, there really is no difference. It’s just a terminology difference. The main difference is if somebody has a gluten allergy as compared to a gluten intolerance or sensitivity, a gluten allergy is a matter of life and death. An intolerance or sensitivity is not, even though it can dramatically improve our health if we leave the gluten alone.
Melanie: So, Barb, what type of symptoms would someone experience if they are possibly gluten intolerant?
Barb: Well, initially we hear about intestinal issues, and a lot of times people will have the gas, the bloating, cramping, diarrhea. Some people will refer to it as irritable bowel syndrome, but then there are symptoms that are more benign and more common, like acid reflux or fatigue or poor sleep, getting a rash, having brain fog and inflammation around your joints, joints swelling and pain, and for some people, even wheezing. And so some of the chronic disease stuff, or as I believe, really have positive results by following a gluten-free diet, and they reported lessened symptoms, even though initially a person wouldn’t put two and two together and think that their joint pain is a result of gluten intake.
Melanie: So when would a person determine that they need to talk to someone about this?
Barb: Well, for many people, unfortunately, it’s when they’re tired of not feeling well. Or they may talk to a friend who has a similar story and they may start to compare notes. Unfortunately, this can lead to a lot of false information. So, I frequently encounter individuals who have a lot of questions. They want to figure out what is accurate, what might work for them. So they come in and we discuss their nutrition habits, their history, and any symptoms they think they might be having. And sometimes it’s as much as just that brain fog, that they can’t think straight anymore. And so then, we put together a plan that works for them. We talk in general, like, “Maybe this is going to work. Have you ever thought about going gluten-free?” And a lot of times people will say, “Well, that was one of my questions.” And so, we might determine no, we’re not goingto do gluten-free right now. We’re just going to focus on improving your nutritional intake and see if some of those symptoms go away. Send them home for a couple of weeks, they’ll come back, and some of them say, “Yeah, eating better has made all the difference in the world.” And others says, “No, I’ve got the same symptoms, and I’ve thought about going gluten-free, and I think I’m ready.” So I think being ready is really important for people. And sometimes they just have to have time to think about how it’s going to work into their life. And generally, once they try eating gluten-free, after about seven to ten days, they’re feeling so much better that they’re amazed and they think, “Why didn’t I ever do this before? Why didn’t anyone ever suggest this before?” So, if you have any questions, I would say go talk to somebody, find out, try it.
Melanie: Now, if someone doesn’t have issues with gluten, are there pros and cons to going gluten-free? Because some people are equating cutting out gluten with losing weight, and it’s also hidden, Barb, in so many foods. So, discuss if you don’t have problems with gluten why you should go gluten-free or not, and what foods it might be hidden in that you might be surprised about.
Barb: Well, I don’t see any cons to going gluten-free, and just because a person doesn’t have any issues that they’re aware of, that doesn’t mean that they’re tolerating the gluten well. There are people with autoimmune disorders that we know they don’t have maybe even any digestive issues, but once they go gluten-free, they begin to feel better. So, as we mentioned earlier, all of those symptoms may be attributed to gluten intolerance, or it may not be. But then there is also a school of thought out there that most of us don’t need gluten, that we’re not meant to digest it, that our wheat sources and gluten sources have changed over the years and that our health as a nation would improve if more people would endorse a gluten-free lifestyle. But that’s really difficult in our society. So you alluded to hidden sources of gluten. It can be in the form of different additives. It can be hidden in sauces. There can be different words that, if used, mislead the individual. Now, the government has beefed up their standards for gluten-free labeling, and so frequently nowadays, the manufacturer will say this product contains gluten. A couple of years ago, that wasn’t available, and it’s not on all ingredient lists. It’s left up to the company whether they want to determine how much gluten is in their product. But in order to call it gluten-free, it has to meet some standards. So, a person really has to become a detective if they’re going to truly follow a gluten-free lifestyle.
Melanie: In just the last minute or so, Barb, give us your best advice to people with questions about gluten.
Barb: I’d say to talk to a nutrition expert, to do some research on your own so you’re at peace with it, and don’t believe everything you hear. Try it, but like you talked about earlier, read the labels, look for the hidden ingredients. It could be even in your cosmetics, your lip balm, your supplements. And like every trend, some stick around for a while and then fade away, but I think in this case, the evidence is becoming so intriguing that gluten-free is here to stay.
Melanie: Thank you so much. You’re listening to the WELLcast with Allina Health. For more information, you can go to allinahealth.org. That’s allinahealth.org. This is Melanie Cole. Thanks so much for listening.