these and other issues because they steer people away from nutrient- and fiber-rich whole grains and toward less-healthy alternatives, Willett says.
More from VICE:
“Gluten-free foods are not inherently healthy, and a lot of these commercially-produced gluten-free foods are not good for you by and large,” adds Joseph Murray, a gastroenterologist and professor of medicine at Mayo Clinic in Rochester, Minnesota. Murray says that, even for patients with celiac, he advises caution when it comes to buying gluten-free packaged products. And like Willett, he says missing out on whole grains is a big concern associated with gluten avoidance.
While it may come as a surprise to those who buy the current low-carb hype, whole grain foods have established health benefits. Two large long-term 2015 studies found people who eat heavy amounts of whole grains enjoy significantly lower rates of heart disease and mortality. More evidence suggests eating whole grains lowers your risk for diabetes and some forms of cancer. There’s also a wealth of data backing the benefits of Mediterranean-style diets. While olive oil and fish draw most of the focus when it comes to healthy Mediterranean eating, these plans are traditionally high in whole grains.
Apart from being packed with vitamins, whole grains are great sources of fiber—a type of carbohydrate that feeds healthy gut bacteria and supports digestion. “There’s just this huge spectrum of health benefits associated with high fiber intakes, and whole grains are one of the best and most-affordable sources of fiber,” says Wendy Dahl, an associate professor of food science and human nutrition at the University of Florida. Research shows the average American is already woefully deficient when it comes to fiber. And gluten-free eating is likely contributing to this issue. “People on these anti gluten or anti grain diets—they’re cutting off the largest source of fiber from their diets,” Dahl says.
On the other hand, there’s no doubt that many gluten-packed foods are crappy for you. Cookies, crackers, baked goods, and other heavily processed grain-based snack foods are on every dietician’s list of foods to avoid. If you tend to eat a lot of this junk, going gluten-free could steer you toward some healthier eating patterns.
There’s also evidence that people with irritable bowel syndrome and some other gut conditions can reduce their symptoms by cutting out some short-chain carbohydrates known as FODMAPs. Since many gluten-containing foods also contain these short-chain carbs, it’s a certainty that some people who cut out gluten are going to feel a bit better. “They benefit, but not from life without gluten,” says Peter Gibson, a professor of gastroenterology at Monash University in Australia. Some of Gibson’s research has shown that people with non-Celiac gluten sensitivity who cut out FODMAPs felt a lot better, while removing gluten from their diets—without their knowing it—didn’t make much difference. He says a low-FODMAP diet would benefit these people more and would not be as restrictive as a gluten-free diet.
But let’s not muddy the waters. The case for or against eating gluten is pretty straight-forward: If you’re dealing with chronic gut pain, diarrhea, unexplained weight loss, or other symptoms that suggest a GI disorder, talk with your doctor. He or she may determine that a gluten-free diet is for you. If you’re not experiencing those symptoms, there is no reason to avoid gluten.