Gluten may be cause of digestive problems

Chances are, you've heard the phrase "gluten-free" before.

Maybe your friend or co-worker is on a gluten-free diet or you noticed a gluten-free loaf of bread at your grocery store. Gluten-free foods are becoming more popular. But, what is gluten, and why are certain foods developed to exclude it?

Gluten is a protein molecule found in grains such as wheat, rye and barley. Gluten is a popular part of the American diet because of the abundance of grain in the United States.

Foods such as bread, pasta, muffins, bagels, cereal and cookies are some of the most common sources of gluten because their most abundant ingredient is flour, which is generally derived from wheat. Other foods that may contain gluten include soups, sauces and dressings not the first place you would think to find gluten.

While some people have no issues with gluten, others are actually harmed by it. It is estimated that up to 60 percent of people have or develop sensitivity, allergies or intolerance to gluten.

Negative symptoms from gluten include digestive problems such as gas, bloating, diarrhea, constipation and cramps, as well as skin disorders, trouble focusing and even chronic fatigue.

Celiac disease is a condition where consuming gluten actually inflames the lining of the small intestine, making it difficult for the body to absorb nutrients from food, which can cause malnutrition as well as many of the same problems described above.

So if you happen to be gluten intolerant, do you have to cut out all grains from your diet? No. Several common grains, in fact, don't include gluten, such as rice, corn, buckwheat and millet.

Many companies sell a wide variety of gluten-free breads, pastas, bagels, cereal and muffins, as well as crackers, cookies and any other snack food you can think of. Don't confuse gluten free with a healthy diet, though. For example, a gluten-free brownie and a regular brownie are still loaded with sugar and empty calories.

Gluten-free individuals still have to focus on getting a healthy balance of grains, vegetables, fruits, meats, dairy, etc. Diagnosing gluten intolerance can be as simple as cutting gluten out of your diet for a couple weeks.

Take note of how you feel after the two weeks. Do you have more energy, sleep better or have clearer skin? If so, you may be sensitive to gluten. For more proof, introduce gluten back into your diet after those two weeks of elimination and see if you notice any negative side effects again.

If so, you may want to limit or eliminate your gluten intake. If you want more of a definitive answer, a blood test administered by your doctor can determine if gluten is giving you problems.

So be more aware of what you're putting into your body. What may be healthy for your best friend could turn out to be your biggest enemy.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at PushFitnessTraining.com.