Wheat and Gluten: What’s the Problem?

Wheat – an extraordinary crop with some potential downsides

Wheat has been one of humanity’s most successful foods. Together with related grains such as barley, rye, spelt andmore distant relatives including maize, it has helped feed populations for thousands of years. These crops are hardy, store well and naturally resist many insects, fungi and diseases.

Part of this resilience comes from the plant’s own natural defence mechanisms compounds that discourage insects, pests and microbes from eating them. Most people tolerate these compounds perfectly well, but some individuals appear to react poorly to them.

For susceptible people, wheat and other cereals may contribute to many symptoms including digestive symptoms, immune activation andinflammation.

More than just gluten

Gluten is the best-known component of wheat because it causes coeliac disease, an autoimmune condition affecting about 1% of the population. Many others do not have coeliac disease but report symptoms that improve when gluten wheat  or other grains is removed from their diet. This is often referred to as non-coeliac gluten sensitivity, although researchers are still investigating exactly what causes these reactions.

Importantly, gluten may not be the only culprit. Wheat also contains other proteins and naturally occurring compounds that may contribute to symptoms in some people.

Lectins and other plant defence compounds

Lectins are one of the better known antinutients in grains.

Some research suggest that certain lectins may interact with the lining of the intestine, though this is uncertain,  What is known that grains, especially when refined can can alter gut biome in a not good way . Cooking and food processing also reduce the activity of many lectins.

Gut health and inflammation

The lining of the intestine forms an important barrier between the contents of the gut and the bloodstream.

In conditions such as coeliac disease, this barrier becomes damaged, allowing inappropriate immune responses to occur. Some scientists believe that increased intestinal permeability (“leaky gut”) may also play a role in other inflammatory conditions, although exactly how important this is outside recognised diseases remains the subject of ongoing research.

Sometimes it’s the lack of a varied wholefood diet that can leave us short of th e SCFA producing micobed then hlep improve get health and reduce inflammarion.

Refined grains and blood sugar

A separate issue is the amount of starch in refined cereal products.

White flour, white bread, cakes, pastries and many breakfast cereals are rapidly digested, producing a quick rise in blood glucose and insulin. Regularly eating large amounts of highly refined carbohydrates may contribute to weight gain, insulin resistance and type 2 diabetes as part of an overall unhealthy diet.

Whole grains digest more slowly because they retain their fibre and generally have a lower glycaemic impact.

Modern wheat

Over many generations, plant breeding has produced wheat varieties with improved yields and better resistance to pests and disease. Some researchers have questioned whether these changes have altered the composition of wheat proteins or other compounds, but there is currently no clear evidence that modern wheat is inherently more harmful than older varieties.

Who may benefit from reducing wheat?

Avoiding wheat is essential for people with coeliac disease.

Others who may benefit include people who:

• have diagnosed wheat allergy
• have non-coeliac gluten sensitivity
• consistently experience bloating, abdominal discomfort or IBS symptoms after eating wheat
• find their symptoms improve on a carefully planned elimination diet supervised by a healthcare professional.

Many people, however, can eat wheat without any adverse effects.

Excluding Gluten, wheat grains

Foods that cause issues doen’t always work on you shortly after eating , it can take several day,s or longer ifthe effets culumatlive Sometimes its one, sometimes on causes the worst symptoms with smaller amaounts  but others

Try excluding wheat and/or other grains. You need to 100% exclude whatever you are excluing for at least a couple of a weeks.

If you feel better you’ve probably answered your question.

Good alternatives include:

• t simply to remove wheat, but to build a nutrient-rich diet based on whole foods.

Be aware if yo u have problems with one you may have problems with related grains

Further reading

• Loren Cordain – Cereal Grains: Humanity’s Double-Edged Sword
• Flax Farm recipes for wheat-free and gluten-free baking
• Budwig Diet recipes