Gluten sensitivity is a common and misunderstood factor regarding weight loss. A protein found in wheat, gluten is one of the most common culprits I see in my practice when guiding someone through a weight loss program. The American diet is riddled with foods containing gluten and it’s these foods that can very likely contribute to your expanding waistline, especially if you struggle with weight loss.

So what is gluten sensitivity? Gluten sensitivity is a food intolerance classified either clinically or subclinically. Celiac disease is the clinical and more serious form of gluten sensitivity; these sufferers will experience stronger symptoms than those with a subclinical classification. There are numerous symptoms of gluten sensitivity such as headache, cramps, joint pain, water retention, skin problems, neurological disorders and the slow gradual degeneration of practically any organ in the body. We will stick with the scope of this article with how it relates to weight loss.

When gluten is consumed on a regular basis, partially undigested food particles can escape through the cell walls of the intestine and leak into the blood stream. This continual distress causes inflammation in the small intestine and is known as Leaky Gut Syndrome (Figure 1). Leaky gut inhibits proper nutrient absorption and creates a stress on the body since vital organs are not obtaining the nutrients they need for optimal function. A slow metabolism can result – all from the constant ingestion and bombardment of gluten-containing foods.

A common sign of small intestine inflammation is a poochy abdominal region – in particular, the lower abdomen. The inflammation can start to distend the abdomen giving the appearance of a beer gut. (I’ve seen some people with relatively low fat deposits around their midsection display a rather large gut.) In addition, it’s this inflammation that can create or exacerbate back pain – a very common symptom in our society.

If you suspect you are gluten sensitive, the best way to determine this is by avoiding all offending foods for four weeks. Common sources are barley, bulgur, durum, kamut, rye, semolina, spelt, triticale, and wheat. Of these, wheat is the most widely consumed and is found in the following foods: bread, pasta, soy sauce, deli meats, cereals, pretzels, muffins, and bagels. Other foods that may contain gluten are beer, ale, whiskey, and distilled white vinegar. Some gluten-free grains and substitutes are: almond meal, amaranth, arrowroot, buckwheat, coconut, pea, bean, lentil, millet, potato, quinoa, rice, and sorghum.

Sometimes gluten sensitivity can lead to lactose intolerance. The enzyme lactase (which breaks down lactose – milk sugar) resides on tiny microvilli in the small intestine. Gluten can destroy these microvilli, thus destroying the ability to digest lactose properly. So here we have a situation where lactose intolerance is secondary to gluten intolerance. If you do try a gluten-free diet, I would recommend staying away from dairy products during this time.

Following the four weeks of food elimination, slowly introduce small amounts of these foods back into your diet and monitor your reaction(s). In cases of chronic prolonged sensitivity, four weeks may not be enough for the microvilli to repair themselves. This can take up to 90 days. The most important thing you can do during this time is listen to your body. Get in tune to the subtle signals your body is sending you. You will be amazed by how much better you feel when you eliminate or reduce these offending foods.

Figure 1: Leaky Gut Syndrome

[1]Paul Chek; How to Eat Move and Be Healthy. San Diego: C.H.E.K Institute, 2004.
[2]Paul Chek. You Are What You Eat. SanDiego: C.H.E.K Institute. 2002
[3]Kurt Woeller, DO, William G. Timmins, ND. Resolving Chronic Stress Related Disorders. SanDiego: Biohealth Diagnostics, 2006.
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[5]Paul Stitt. Beating the Food Giants. Manitowoc, WI: Natural Press, 1982.
[6]Linda Lazarides. Gluten and Casein-related Problems. Nutritional Medicine and Naturopathy Factsheets.