GLUTEN: THE BASICS | Should You Go Gluten-Free? Nutrition 101 Ep. 12

GLUTEN: THE BASICS | Should You Go Gluten-Free? Nutrition 101 Ep. 12



hi guys welcome back to my channel and welcome back to the nutrition 101 series so if you guys are new around here my name is Becca I am a registered dietitian and I have talked about all sorts of topics from macronutrients digestion gut health menstrual cycles so many different things in this nutrition series so far and today we're gonna be talking all about gluten so it seems like everyone is on a gluten-free diet nowadays and some of those reasons may be totally valid and maybe some of those reasons aren't totally necessary so while there is a lot of hype around gluten and whether or not it should be in your diet there is also a lot of science around gluten and whether or not it should be in your diet so in this video I'm just gonna kind of break everything down and my hope is that by the end of this video you can just be better informed on gluten and what exactly it is what it can do to the body depending on who you are and that way you can make you know the most or the best informed decision for yourself and decide if it has a place in your diet or not so before we even dive into the whole gluten topic I just want to define what exactly gluten is because I think some people may not even know and it really is just a protein that is found in wheat but also in other types of grains like barley and come but I think it's how you say it it also it doesn't naturally occur in oats but there can be some cross-contamination and it can be in oats so it's in just a lot of different grain or wheat type products and it is just a protein and if you have already been following me you know that I am a huge advocate for intuitive eating and not necessarily just cutting anything out of your diet and just eating a little bit of everything but I also totally recognize that there are certain people that should absolutely be avoiding gluten so we're gonna break it all down and let's talk about them first so first and foremost people that should be absolutely avoiding gluten and completely eradicating it from their diets and their life in general is those who have celiac disease so celiac is an autoimmune disease and it can be diagnosed via tests and a lot of people actually have seen and seems like more and more people all the time are discovering that they are celiac it causes a lot of GI distress and we will get into why but actually some people don't have any symptoms which is kind of scary because celiac really can't do a lot of damage to your body so when people with celiac disease consume gluten it seems to wreak havoc on their digestive system both as far as presenting with symptoms but also it physically damages their digestive tract so let's just dive into that a little more so all people whether you are a celiac or sensitive to gluten or just a regular person that has no issues with gluten when whatever we consume gluten ends up in our intestines what we actually secrete is something called zom Yulin and Zombieland is responsible for opening up what's called the like junctions in between our cells so if you've seen my gut health video I go really in depth and talk about the intestinal lining and how it all works so you should watch that video to get more of a background on what I'm talking about but basically in between all of these epithelial cells in the lining of our intestine which is where all of our food eventually has to pass through we have these little junctions in between each cell that kind of act as doors and Zombieland has the ability to tell the body to open up these doors so things can go through so when we eat gluten it opens up our intestinal wall which sounds not good because that makes it sound like our gut can be then permeable which is not good but of course stuff does have to pass through our intestinal wall so things do have to get across but we want to make sure that they are digested properly and that only stuff that is supposed to be getting across is getting across so the problem here is people with celiac disease produce way way way more Zombieland than the average person and the average person for some reason they can have Zombieland produced and no GI affects damage anything can occur but those with celiac disease have this huge amount of zom zom Yulin so it ends up keeping those those tight junctions those little doors that are supposed to be remained closed for the most part it keeps them open way longer than they're supposed to and therefore makes this yaks get very permeable and a lot of things are passing through that are not supposed to pass through so it can cause a whole lot of GI distress but also what is scary about celiac disease is it actually starts to literally break down and destroy the micro villi again I talked about this in the gut health video also the digestion video I believe but basically they are all these little finger-like projections in the lining of our intestines and basically they just increase the surface area that is their main purpose so instead of being a flat line our intestine goes like this so we have so much more surface area to absorb but when celiacs consume gluten it actually destroys those little micro villi and therefore reduces their a surface area to absorb nutrients so therefore their absorption of nutrients goes way down and this is not good okay so that is celiac disease in a nutshell so basically it creates gut permeability and it really reduces the absorption of our guts because it destroys those micro villi so if you have a celiac you absolutely absolutely want to avoid gluten because it really absolutely can harm you now moving on to the next population that may want to avoid gluten or keep it out of their diets this one is not quite as black and white it's a little more murky and that is those who have a gluten sensitivity so the good news about gluten sensitivity is when you consume gluten if you're a non celiac and you're just sensitive to gluten it's not actually going to do or create damage within your GI tract like it does in celiac with the micro villi however it is going to create gut permeability again because that zomm Yulin it just for some reason has an effect on these people and it creates that kind of leaky gut and also it's just gonna create GI distress in general when consumed as far as I know there is still no definitive test for gluten sensitivity like there is a definitive diagnostic test for celiac and the gold standard I guess is still just an elimination diet to see if your symptoms improve and if you feel better off of gluten so these people again if you are gluten sensitive you can eat gluten it not going to damage the lining of your intestine but it is going to create maybe some other issues as far as leaky gut goes and also it's just you're not going to be very comfortable when you do consume that gluten so both celiac disease as well as gluten sensitivity are very real things and if you are someone who struggles with either one of those avoiding gluten in your diet is especially if you're celiac a very good idea if you for any reason suspect that you may have celiac disease you should absolutely go get it checked out get tested for it and at least be able to rule it out because like I said it really can do some serious damage and it's not something you necessarily want to you know avoid or just kind of play around with because it can be pretty harmful but at the same time I will say that gluten has definitely been demonized in our society and I do think there are a lot of people out there who are on gluten-free diets that maybe it's not totally necessary and maybe they don't even know why they're on the gluten-free diet they just heard that it's healthy and they want to be healthy so they're doing it so let's just play a little bit of devil's advocate here whenever we are talking about the consumption of food and how it relates to GI distress or GI issues we can't not talk about the gut brain access I talked about this in my gut health video but I'm going to talk about it again here because I think it is really important to note so the gut brain access or GBA for short basically is just the connection the heavy connection of our brain to our guts this may be totally new to you you may have never heard of this or you may be thinking that I'm off my rocker brains all the way up here in the guts all the way down here they probably don't really cross communicate all that much but if you think about it if you have you ever had a time where you were really nervous and maybe anxious and it gave you diarrhea or you found out some really horrible news and you literally felt sick to your stomach that is they got brain access there is so much interconnection between our brains and our digestive tracts it is crazy now when it comes to consuming gluten the gut brain access is very relevant because I think there are lots of people out there necessarily by their fault but you know they're taught or by whoever that gluten is bad and gluten is just you know we shouldn't be eating it it's causing inflammation in your gut and it's doing all these bad things and it makes you feel sick and I'll you know the list goes on and on and if you internalize that and you believe it and then you go and you eat some kind of wheat based product whether it's pizza or you have a burger or you have a cheese steak or any kind of bread or pasta or pancakes whatever if you go and eat that food and the whole time you're thinking this is gonna upset my stomach this is gonna set my stomach I'm not so to be eating gluten gluten is bad for me guess what's gonna happen it's probably gonna have set your stomach because there is so much communication between the brain and the gut also another really important thing to mention is stress stress no matter what the source is whether it specifically comes from stress around eating and eating behaviors and you know bad foods and all of that or maybe it's just general stress from other areas of your life work kids family house bills whatever if you are under a lot of stress it's going to wreak havoc on your gut so maybe you are someone who is experiencing a lot of GI distress and you may think that it is gluten and you may want to try it cutting it out and then maybe the gluten doesn't work so ok I'll also cut out something else and then I'm gonna cut out this I'm gonna cut this because you're desperate to find what it is that's upsetting your stomach because it's so annoying and it's frustrating to not have your stomach cooperate and feel normal but it may just be the stress that is causing it I remember I once had a client who was convinced that she had a problem with gluten but then she would tell me that every once in a while she would have some and it wouldn't upset her stomach at all and we really just figured out that it was absolutely stress sometimes she would eat pizza and she would be crying on the bathroom floor all night in so much pain other times she would eat pizza and she would be completely fine not a symptom nothing felt fine and really it just comes down to this woman was under a lot of stress and the stress was triggered at certain times and when it was really triggered she had a really hard time digesting whatever she ate gluten or not and other times when she was kicking back relaxing and wasn't really under you know acute stress from something she was fine also another point I want to make just again here playing at devil's advocate so people will go on gluten-free diet again because they just maybe want to feel better or be healthier they may not even necessarily know what it is or they know that it's potentially causing GI distress so they cut it out and a lot of these times people do feel better now this could be because they truly do have some kind of issue or sensitivity to gluten or maybe they're even celiac but something that I tend to think about is and again this isn't for everyone but just playing devil's advocate something to think about and kind of know on is when you cut out gluten from your diet that also cuts out a lot of like junk food options that are available of course there is so much availability of a gluten free foods now so you can get pretty much any kind of you know wheat based products that you used to eat in gluten free form but they're not as readily available at restaurants and things like that so you mean go out to a restaurant with friends and you're on the gluten-free diet and say you know most of the things on the menu have we based products so that means the burger with the bun Pizza is awful if minutes cheesesteaks if you're from Philly or from near Philly like me they are certainly off the menu and there are so many things that maybe not able you know you cannot eat so instead you opt for the salad or you just get some grilled chicken and vegetables cuz that's gluten free so something that I like to think about is you know people when you go on a gluten-free diet and feel so much better is it the gluten that they're they've cut out and now feel better possibly very possibly but it could also just be that they are just eating a less processed food diet in general and maybe are just making healthier choices you know most of the time because a lot of the foods that are considered junk foods which again we don't have to avoid them we can all eat in moderation here but they may be they may contain gluten and therefore are off limits so they stop eating those kinds of foods okay and then another point I wanted to make you guys know I always have a whole lot to say is the wheat products that we typically have nowadays are not what they used to be so if we go back 100 years ago or so you know our great-grandparents they weren't eating these super process breads that we now have available to us today so if you go stroll through the bread aisle in the grocery store and you flip over and you look at the so you're gonna see a full paragraph not only do they add extra glue into most of our bread products nowadays you'll actually see gluten add it in there you'll also see a laundry list of other ingredients that don't typically belong in bread so you're gonna have all kinds of stuff in there and that is because you know manufacturers want to make this really soft plushy bread that is super salt shelf-stable and is going to stay soft and pliable for weeks on the shelf what really bread can only last a couple of days before it starts to get stale if it's just made how bread is typically supposed to be made I know for a fact for me personally whenever I consume regular bread that just is like off the shelf I typically go from the bakery section I try and get like sourdough or wheat bread that just has like clearly the bare minimum ingredients all you actually need to make bread which by the way is not a lot especially if it's sourdough it's literally water and flour and maybe salt but I personally like to go for those because I found that when I have the more processed bread that isn't really bread with all the extra ingredients and adding gluten all that I find that it doesn't sit as well as in my stomach it doesn't necessarily upset it to the point where I have GI distress but I can just feel because I do eat intuitively I pay attention I'm tuned in to how food makes me feel and I always find to just it just sits a little funny in my stomach because it just has I don't know maybe it's who knows it could be the extra good it could be all those ingredients who knows so in that case is it actually the gluten that's bothering your stomach or is it just the overly processed grain product with a bunch of added ingredients that is maybe not making it sit so well also when going back 100 years or so again we didn't have all these additives in our grain products they were very simple and real if you will but also a tradition that has kind of fallen off but used to be a staple and still is a staple in you know cultures around the world is soaking grains and by soaking that not only does it make the nutrients more bioavailable but it actually does break down certain things in that wheat or those grains that makes them a little bit difficult to digest so this is something that we always used to do and now has kind of just fallen off so again interesting so should you cut out gluten that is totally up to you that is a decision that you can make for yourself you are the keeper of your body and you are control of everything that goes into it so if you do feel like potentially gluten is causing you some GI distress it doesn't hurt to cut it out and try an elimination diet you guys know that I am really careful when it comes to cutting things out because I think it can create a lot of stress and like I said it may have absolutely nothing to do with the gluten it absolutely could but it could certainly be stress or just the types of grains that you're eating it can really be a lot of other factors it can just be the fact that you think that it is making your stomach upset and that's why it's making your stomach upset so I would say go into it with a grain of salt listen to your body again it doesn't hurt to attempt it and try it out but just you know really think about all the things that I talked about today and go into it knowing that's maybe not going to be a perfect solution that you really should look at all factors of your life when trying to determine and figure out you know what's going on with your gut so that is it for this video I hope that you guys found it helpful and were able to learn something from it and hopefully now you know a little bit more about the gluten and the whole debate behind it and whether or not it's something you want to consider removing from your diet if you guys enjoyed this video I would absolutely love if you can give it a thumbs up and make sure to check out the other videos in the nutrition series nutrition 101 series because they are full of information and if you were enjoying my videos in general I absolutely love for you to subscribe and join my little community here on YouTube but that is all thank you guys so much for watching and I will see you in the next video bye

Add a Comment

Your email address will not be published. Required fields are marked *