As a bread maker, I am often asked if I sell gluten-free (GF) bread and other baked goods. In fact, this is becoming increasingly common. It is my personal experience – through my work – that more and more people are restricting gluten consumption or setting it aside altogether.

I thought now was the perfect time to investigate this topic since a GTI community member asked me about it.

This article will then discuss wheat, gluten, and gluten intolerance or sensitivity. It is important to note, however, that the information written below should not be regarded as medical advice. Instead, it is a short article based on existing literature, for all those interested in this topic.

Gluten & gluten-related disorders

Contrary to popular belief, there’s nothing inherently unhealthy about gluten. With this said, people suffering from specific disorders should restrict gluten consumption or eliminate it completely.

What we call gluten is, in fact, a family of slightly different proteins. It can be found in certain cereals like wheat, barley, and rye, and it gives dough its elasticity and chewiness. The gluten found in different cereals differs in its structure [1]; that is a detail far beyond the scope of this article.

Celiac disease (CD) and wheat allergy (WA) are two accepted gluten-related (auto-immune) disorders. There is a third controversial syndrome gaining interest from researchers: nonceliac gluten sensitivity (NCGS) [4].

NCGS was, for a time, disregarded by the scientific and medical community as there is not a single cause for the symptoms exhibited, and the diagnosis is tricky to obtain. Furthermore, a lot of the symptoms caused by this disorder are common to those of irritable bowel syndrome (IBS), another condition that directly affects our intestines, as well as other gluten-related disorders [3].

It is not clear if people with NCGS have to completely eliminate gluten from their diets, or if small amounts (and how small) can be tolerated. It is also unknown if this disorder is reversible, unlike CD which is a lifelong condition [10].

There are several ways in which NCGS can manifest, both intestinal and extraintestinal. The most common symptoms are bloating, abdominal pain and discomfort, and tiredness. Diarrhea and constipation, nausea, skin problems, headaches, anxiety, joint and muscle pain, etc. are other possible symptoms [2].

Gluten as a modern-age villain

There is a widespread idea that gluten is unhealthy and that avoiding it can solve the gastrointestinal symptoms like overall discomfort, bloating, diarrhea, and constipation, that people suffer from.

US data from the National Health and Nutrition Examination Survey (NHANES) from 2009 to 2014 says that the number of people following a gluten-free diet (GFD) more than tripled between 2009 and 2014, even though the prevalence of CD remained stable and the prevalence of undiagnosed CD decreased by 50% during this period [12].

There seems to be an increasing number of people suffering from overall abdominal discomfort and digestive issues. Moreover, many people report feeling better after removing gluten from their lives. What is not yet clear according to the literature, is if gluten is the sole culprit, or if, instead, gluten-containing foods also have other harmful compounds. Some studies also mention the placebo and nocebo (see notes below) effects which hinder clearer conclusions [5].

Due to all the uncertainty associated with gluten intolerance, some researchers argue that “wheat sensitivity” (instead of gluten sensitivity) is a more appropriate designation. However, this terminology would not encompass the effects of gluten-containing cereals other than wheat.

There are claims that wheat breeding is also responsible for the rise in gluten intolerance [6]. Studies show variations within gluten of different wheat varieties which could be responsible for the increased sensitivity [6]. Moreover, wheat is consumed today in significantly bigger quantities when compared to some 10.000 years ago when humans started consuming it [7] (not to mention that today’s diet is much more processed and less whole).

Studies have, again and again, shown the positive effects of whole grains [8, 9]  of which gluten-containing foods like wheat, barley, and rye are examples. There are studies that test the influence of gluten in particular, showing that the molecule can bring health benefits to healthy people (people with no CD, WA, or other related disorders). Similarly, some authors have tested the effects of GFD in non-celiac people and witnessed an increase in inflammation in the gastrointestinal environment, probably due to the lack of fiber [11].

All in all

People with CD or WA must cut out gluten and wheat, however, I have come to the understanding that gluten and wheat are not inherently bad or unhealthy.

Healthy people (i.e. all those who do not suffer from celiac disease, wheat allergy, or other related syndromes) should strive to follow a varied diet, rich in whole foods and low in processed junk food, and avoid eliminating any food groups without proper medical supervision. Ultimately, this could lead to nutrient deficiencies and subsequent health issues.

Notes:

• Placebo response – a positive effect when administrating a useless compound.
• Nocebo response – a negative effect when administrating a harmless compound.

Gluten-free Bread Recipe

As mentioned at the very begining of the article, I am often asked if I make gluten-free bread. So I finally decided to give it a try.

If you have other good GF recipes, please share them witht the group in the comment section down below.

Ingredients:

• 20 g flaxseeds
• 45 g water
• 375 g cooked and pureed green or brown lentils
• 300 g rice flour
• 90 g cornstarch
• 120 g sweet tapioca starch
• 20 g chia
• 45 g brown sugar
• 5 g dry yeast
• 5 g xanthan gum
• 8 g salt
• 50 g olive oil
• 300 g water at room temperature

Preparation:

Start by combining the flaxseeds with 45 grams of water. Set aside for 15 minutes.

Mix all the dry and wet ingredients in separate bowls.

Pour the wet mixture over the dry and combine it well until it is uniform. The mixture should resemble a thick batter.

Transfer the batter to a lined tin (I used a a tin of roughly 30 cm lengthwise).

Use a wet spoon to smoothen the surface of the dough. Decorate with chia and flaxseeds.

Leave to rise for around 45 minutes to 1 hour (depending on room temperature).

Once the dough has risen, take it to the oven at 220º C for 45 – 50 minutes. If the bread puts on to much colour, cover it with a tin foil or add an oven tray in one of the upper shelves.

Once cooked, leave to cool on a rack for at least 30 minutes. The consistency of the bread changes significantly as it cools.