GLUTEN FREE: SHOULD YOU AVOID IT?

One of the most common questions I hear in the office is simple: should I go gluten free? Like most things in health, the answer is not one-size-fits-all. I’ve always been a strong advocate for individualized nutrition. There isn’t a single way that everyone should eat. Your diet should reflect your physiology, your symptoms, and your unique sensitivities. When I work with patients, part of the process is helping them uncover what foods support their system and what foods may be creating stress. Gluten is one of the most common triggers we explore.

Gluten is a protein complex found in grains, primarily wheat, barley, and rye. It is made up of multiple components, including gliadin and glutenin. Most conventional testing focuses on gliadin antibodies, which are used to diagnose celiac disease. The limitation is that this only captures a small portion of potential immune reactivity. It is entirely possible for someone to test negative for celiac disease and still have a meaningful sensitivity to gluten or related proteins. I have seen many patients improve significantly in their digestion, energy, and overall health after removing gluten, even after being told testing was “normal.”

Because of this, I often recommend a simple and practical approach before jumping into extensive testing. A four to six week gluten elimination can provide valuable insight. This is not a partial effort. To truly evaluate your response, gluten needs to be removed completely. Even small exposures can continue to trigger symptoms and make it difficult to assess whether gluten is playing a role in your health.

During an elimination, awareness becomes important. Gluten is not only found in obvious sources like bread and pasta, but also hidden in processed foods through additives, stabilizers, and flavoring agents. Reading labels carefully is essential. Ingredients such as malt, hydrolyzed proteins, modified food starch, and certain flavorings may indicate hidden gluten depending on their source. Even products labeled gluten free can sometimes include ingredients that create cross-reactivity for sensitive individuals.

Another important consideration is that exposure is not always limited to food. Personal care products, condiments, and even certain adhesives can contain trace amounts of gluten. While these exposures are typically small, they may be relevant for individuals who are highly sensitive.

The goal of a gluten elimination is not restriction for the sake of restriction. It is information. When you remove a potential trigger and observe how your body responds, you gain clarity. Improvements in digestion, energy, mental clarity, or inflammation can all be meaningful signals that gluten may not be working well for your system.

If you suspect gluten may be affecting your health, a focused elimination can be a simple and effective place to start. It is not about labeling foods as good or bad. It is about understanding how your body responds and making informed choices that support your long-term health and vitality.

~Dr. Swanz