Introduction
It might be surprising, but gluten intolerance is more common than celiac disease, affecting about 6% of the U.S. population compared to about 1% for celiac disease.
Gluten intolerance can impact the gut microbiome and may increase inflammation. Fortunately, many gluten-free, high-fiber, nutrient-dense foods can be added to the diet to improve gut health in those with this condition.
What is Gluten Intolerance?
Gluten intolerance, or gluten sensitivity, is when you get sick after eating gluten(a type of protein found in wheat, barley, and rye), which is similar to celiac disease. Gluten intolerance and celiac are different. Celiac disease (CD) is a serious autoimmune reaction to gluten, which causes the lining of the small intestine to become inflamed and damaged. Non-celiac gluten sensitivity (NCGS), or gluten intolerance, is a non-immunological reaction to gluten that can induce similar symptoms to celiac disease, like bloating, headache or migraine, nausea, anemia, constipation or diarrhea, joint pain, gas, skin rash, etc.
Gut Microbiota and Gluten Intolerance
Consuming gluten if you have celiac disease or NCGS can be harmful to the gut microbiota. The gut microbiota is made up of millions of diverse, beneficial bacteria that help us absorb and process nutrients, and even plays a role in our immune system! The diversity and composition of bacteria in our gut microbiome is directly influenced by the foods we eat. Fruits, vegetables, complex carbohydrates, nuts and seeds are some foods that are beneficial to the gut microbiome because they are high in fiber. Fiber helps to feed the bacteria, and antioxidants in foods help reduce inflammation. Probiotic foods, like yogurt, kefir, sauerkraut, miso, and fermented foods are also beneficial to our microbiome. However, when individuals with CD or NCGS consume gluten, the microbiome becomes damaged, leading to inflammation in the body, among other issues.
Managing Gluten Intolerance
Many nutrient-packed, high-fiber foods do not contain gluten, which can help nourish the gut microbiome. If you have been recently diagnosed with CD or NCGS, give these swaps a try!
Gluten-free flour (per 100 grams):
Almond flour: 7.1 g fiber
Buckwheat flour: 10.4 g fiber
Coconut flour: 34.2 g fiber
Chickpea flour: 10.8 g fiber
Gluten-free oat flour: 10.5 g fiber
Legumes, nuts, and seeds (per 100 grams):
Almonds: 10.8 g fiber
Black beans: 6.7 g fiber
Chia seeds: 34.4 g fiber
Flax seeds: 27.3 g fiber
Sunflower seeds: 7.2 g fiber
Grains (per 100 grams uncooked):
Amaranth: 7.2 g fiber
Buckwheat: 4 g fiber
Millet: 2.6 g fiber
Quinoa: 2.8 g fiber
Sorghum: 6.7 g fiber
Wild rice: 1.8 g fiber
Fruits and berries (per 100 grams):
Raspberries: 6.5 g fiber
Strawberries: 2 g fiber
Apple with skin: 2.1 g fiber
Bananas: 1.7 g fiber
Pears: 3.1 g fiber
Navel orange: 2 g fiber
Vegetables:
1 medium artichoke: 7 g fiber
1 cup cooked Brussels sprouts: 6 g fiber
1 cup cooked kale: 5.7 g fiber
1 cup cooked sweet potato: 6.2 g fiber
1 cup cooked collard greens: 5.6 g fiber
NCGS is more common than expected and can negatively impact the gut microbiome. A gluten-free diet that includes foods high in fiber and naturally gluten-free can be an excellent strategy for improving gut health. The list of some great foods above can help get you started if you struggle with this condition. Share your experience or tips you use to manage gluten intolerance!
Anna Marie Bostaph is a Senior Nutrition and Dietetics Student at Indiana University of Pennsylvania (IUP). She is a current Academy of Nutrition and Dietetics member and received the 2024 Commission on Dietetic Registration Expanding the Reach of Dietetics Scholarship. While at IUP, she is the Undergraduate Coordinator for Food and Nutrition Student Ambassadors, secretary of the Holistic Health Club, and past National Nutrition Month Co-chair and President of the Student Association of Nutrition and Dietetics. She is also a Nutrition Consultant for a small Grove City, PA gym. After graduation in December 2024, she plans to become an NDTR and work full-time until returning for her Master’s in Dietetics in Fall 2025. As of now, she is planning to become a Registered Dietitian Nutrition (RDN) specializing in inborn errors of metabolism and incorporating integrative and holistic nutrition into practice. When not in school, Anna Marie enjoys reading books about natural healing and holistic health, making herbal tinctures, and crafting new recipes. She also enjoys taking long walks every morning and practicing Pilates.
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