I brought my own bread to a restaurant! If you’re laughing – my friends did too, but allow me to explain. Going gluten-free has become increasingly popular, whether for health reasons or as a lifestyle choice. For some, it’s essential due to medical conditions, while others choose it to improve digestion, reduce inflammation, or even address symptoms related to conditions like PCOS.
But what exactly does gluten-free mean, and why are so many people adopting this diet?
For me, I went gluten-free due to a combination of health reasons and lifestyle changes. It’s something I’ve done before, and in hindsight, I should have stuck with it. Now I’m back and sharing my gluten-free experience thus far.
What is gluten?
Gluten is a group of proteins found in wheat, barley, rye, and their derivatives. It’s responsible for giving bread its chewy texture and helps foods maintain their shape. Gluten appears in a wide variety of foods, from obvious sources like bread, pasta, and cereals to less expected items like sauces, soups, and even some beauty products.
For most people, gluten is harmless. However, for those with gluten-related disorders, such as celiac disease, wheat allergies, or gluten sensitivity, consuming gluten can lead to a range of health issues.
Effects of gluten on the body
Celiac disease
Celiac disease is an autoimmune disorder where ingesting gluten damages the small intestine’s lining, leading to poor nutrient absorption. Common symptoms include diarrhea, bloating, fatigue, weight loss, and anemia. The only treatment is a strict gluten-free diet.
Non-celiac gluten sensitivity (NCGS)
Some people experience symptoms similar to celiac disease but without the autoimmune response. NCGS can cause digestive discomfort, brain fog, headaches, and fatigue. Although less severe than celiac disease, the symptoms can still be disruptive, and a gluten-free diet may help alleviate them.
Wheat allergy
Those with a wheat allergy have an immune reaction to proteins in wheat, including but not limited to gluten. Symptoms range from skin irritation to difficulty breathing, and they typically avoid all wheat-based products, not just those containing gluten.
Out of these effects that gluten has on the body, I think I fall into the non-celiac gluten sensitivity category. Although I experience some of the celiac disease symptoms, I am undiagnosed, and the main reason I went gluten-free was to decrease my inflammation from high cortisol levels and PCOS.
Gluten and PCOS
When I was diagnosed with PCOS, I had absolutely no idea what it was or how overwhelming it was about to become. Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women of reproductive age. It’s characterized by irregular menstrual cycles, excess androgen (male hormone) levels, and the presence of cysts on the ovaries. PCOS can also lead to insulin resistance, weight gain, and difficulty in managing blood sugar levels, which may contribute to inflammation.
So, how does going gluten-free factor into my PCOS management?
- Insulin resistance: Many women with PCOS, like myself, struggle with insulin resistance – where the body’s cells don’t respond effectively to insulin. Gluten, especially when consumed through refined carbohydrates like bread and pastries, can cause rapid spikes in blood sugar levels. Eliminating gluten may help stabilize blood sugar and reduce insulin resistance, making it easier to manage weight and other symptoms of PCOS. When your body is in a state of heightened blood sugar, it challenges the body to work harder to try to digest other foods and applies stress to the body, leading to a high cortisol state.
- Inflammation: PCOS is associated with chronic inflammation, and gluten can be inflammatory. By removing gluten from the diet, women with PCOS may notice a reduction in symptoms like bloating, fatigue, and joint pain, especially if they are also sensitive to gluten or wheat products. When I went gluten-free before, it was intermittently, and I did not see the true effects. Now that I am taking it more seriously, I can already feel and see some positive changes. I’m ready to bid farewell to my moon face.
- Hormonal balance: Many women with PCOS report improved hormonal balance – myself included – and a reduction in symptoms like acne and irregular periods after adopting a gluten-free diet. This may be due to the overall reduction in inflammation and better management of insulin levels.
Benefits of going gluten-free
Improved digestion
For those with gluten sensitivity, going gluten-free can alleviate bloating, gas, and stomach discomfort. This will also aid in weight loss.
More energy
Many people report feeling less sluggish and more energetic after eliminating gluten, as the body spends less energy processing difficult-to-digest foods.
Clearer skin
In some cases, reducing inflammation and improving blood sugar control can lead to clearer skin, which may benefit women with PCOS.
Better focus and mental clarity
Gluten sensitivity can cause brain fog, but a gluten-free diet may enhance cognitive function and focus.
For me, going gluten-free has not been challenging. Yes, gluten-free foods are higher in price, but it’s really allowed me to look at my diet holistically and plan what I can and cannot eat. It’s taken some sacrifices that I will keep pushing through for the sake of my health. It’s forced me to be a bit creative in my meals and plan thoughtfully. I am more mindful about what I eat!
If you’re considering going gluten-free, especially to manage PCOS, it’s a good idea to consult with a healthcare professional or a nutritionist to ensure you’re meeting your nutritional needs while avoiding gluten. But, my suggestion is that if you are going to do it, you need to be fully committed. If that means taking your own bread to a restaurant if they don’t have gluten-free options, then so be it!
I am so happy to see more and more restaurants having gluten-free options. Thank you for catering to my gluten-free girlies’ dietary requirements. We are just trying to have healthy guts!
ALSO SEE: Wheat-free and gluten-free banana crumpets with vanilla yogurt and fresh berries
Wheat-free and gluten-free banana crumpets with vanilla yogurt and fresh berries
Written by Amy Steenkamp for Woman&Home.
Feature image: Pexels
