In a world saturated with fly-by-night nutrition trends, nothing has exploded in popularity - or been so divisive - quite like the gluten-free diet. Purported to help combat fatigue, reduce stomach bloat and contribute to weight loss, the gluten-free movement has shifted rapidly from the fringes of the health and wellness industry to mainstream society.
A booming industry
The word ‘gluten’ refers to a family of proteins commonly found in a variety of grains, including wheat, barley, rye and oats. Gluten proteins form when water is mixed with flour, and are responsible for giving structure to baked goods, creating a chewy texture and helping wheat flour transform into many different foods.
Many types of food contain gluten, including:
- Pasta
- Noodles
- Breads
- Crackers
- Seasonings
- Beer
- Cereals
...and many more.
Just a decade ago, the term ‘gluten free’ was practically unheard of. In 2010, sales of gluten-free products had reached $2.5 billion, according to figures reported in the Canadian Medical Association Journal; two years later, that figure had more than doubled. The growth shows little signs of slowing, with some experts estimating that the global gluten-free industry will hit $7.59 billion in 2020.
Who exactly is buying all these gluten-free products? Well, the 1 percent of people living with coeliac disease (a permanent autoimmune disorder that causes a reaction to gluten) account for at least some of these sales, but this only represents a tiny fraction of the overall demand. Indeed, almost 1 in 3 (30 percent) people want to cut back on gluten, according to figures collated by market research firm NPD Group. These numbers indicate that the vast majority of people consuming gluten-free products are doing so out of choice, not necessity.
This then begs the question: why are people avoiding gluten if they don’t have to?
Is gluten unhealthy for you?
If we roll with the assumption that most people are going gluten free in an attempt to be healthy, it’s safe to say that their efforts are a little misguided (though still admirable) because gluten is not inherently unhealthy. When you consume gluten, enzymes produced in your intestinal wall break it down into simpler forms, which are safely absorbed during the digestive process. When consumed as part of a balanced diet, gluten poses no issues for most people.
In fact, it’s possible that removing gluten from your diet could actually leave you deficient in B vitamins, though this can be mitigated with careful supplementation. Whole wheat products are also high in fibre, which is critical for regulating sugar absorption, cleaning your colon of bacteria, making your intestines more efficient and keep your bowel movements regular and healthy. If you remove gluten-containing foods from your diet without replacing them with fibrous alternatives, you could potentially increase your risk of developing a cardiovascular disease or disrupting your digestive system.
Why do so many people want to reduce their gluten intake?
As touched on, eliminating gluten from your diet is critical if you have coeliac disease and may offer some benefit to those living with non-coeliac gluten sensitivity (though the jury is still out on whether this is actually a real condition). In addition, a number of studies, such as this double-blind randomised placebo-controlled trial published in The American Journal of Gastroenterology, have shown that going gluten free may help with irritable bowel syndrome.
Looking beyond these medical and (mostly) proven benefits, it seems as though most people are going gluten free out of a simple desire to live a healthier lifestyle. The sheer popularity and visibility of the gluten free diet attracts many people who may not know where else to start on their health and wellness journey.
For 99 percent of people, gluten is perfectly fine as part of a balanced diet. Removing the proteins from your diet isn’t necessarily healthy or unhealthy in itself, but due to the fact that gluten is present in just all about processed foods, going gluten free naturally encourages people gravitate to more wholesome and nutritious foods. The gluten free diet is responsible for many people taking the first step toward making positive changes to their health and wellbeing - and that’s something we should always be celebrating!
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