How Gluten Got Its Mistaken Reputation for Disrupting Gut Health
Dr. Rossi says that while the the one percent of the population with celiac disease should certainly avoid glutenAs a GI disruptor, that advice doesn’t apply to the vast majority of people. And while self-diagnosis of gluten intolerances or sensitivities has been all the rage in recent years, Dr. Rossi says that only two to six percent of the population actually have a legitimate sensitivity to the protein. And what is more, Unnecessarily avoiding gluten can actually lead to negative health outcomes.including constipation (more on this later).
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“You can find out if you have a gluten sensitivity using the evidence-based testing protocol in my first book, love your gut, but unfortunately there are no blood, hair, or other tests that can validly test for gluten sensitivity, despite what quacks may claim,” says Dr. Rossi. Outside of these conditions, there is currently no evidence in human trials that gluten from whole grains can negatively impact the health of people without a gluten allergy or sensitivity. That said, it’s worth making sure to prioritize whole grains, like 100% whole wheat bread, over refined grains, like white sandwich bread.”
Lastly, if you’re an avid label reader, you’ve probably noticed that gluten-free breads tend to have less fiber and protein than a whole-grain version that contains gluten. “There are many gluten-free products that are highly processed, including breads, which contain more chemical additives, while being less satisfying due to low fiber and protein,” says Dr. Rossi. “This is because they are trying to replicate the properties of gluten. Gluten gives bread that nice rubbery chewiness, so without it, they have to add additives to try to replicate this texture.” So again, if you have no health-related reason to avoid gluten, you may be at a disadvantage by choosing gluten-free versions of foods like bread over whole grains.
The impact of bread on the microbiome
Dr. Rossi is not only a best-selling author and physician who specializes in gut health, but she is also the founder of The Gut Health Clinic, a London-based destination with telehealth options to heal or balance your gut. This means he has countless hours of research and hundreds of real-life cases under his belt, and has seen firsthand how bread affects the gut, unlike that Instagram “health coach” who encourages everyone to ditch gluten forever without any evidence to prove it. support the claim.
“Interestingly, we know that things like wheat, barley, and rye, in which gluten is found, actually contain prebiotics called fructans,” says Dr. Rossi. “Prebiotics are like fertilizer for the ‘good’ bacteria in your gut, and including these grains in your diet has been associated with gut health benefits in terms of increasing these good bacteria, like bifidobacteria.”
While probiotics have gotten much of the glory for gut love of late, it’s important to note that they need to be supported by a healthy intake of foods that contain prebiotics to work your best, too. In fact, some research has shown that prebiotics could be even more powerful to improve your intestinal flora than probiotics. Increasing the intake of prebiotics leads to better bowel movementsa stronger immune systemand possibly even improvement of mental health.
To be clear, Dr. Rossi is a big supporter of plant diversity and stresses that bread shouldn’t be the only source of prebiotics in your diet (garlic, onions, flaxseed, and bananas are also great sources). , but it’s a delicious start.
“In terms of optimal bread choices, there is some research that suggests whole wheat sourdough is an excellent option, as it may have less of an impact on blood sugar levels,” says Dr. Rossi. His new book How to eat more plants presents a sentimental and satisfying bread recipe that hooked his Irish father-in-law. It requires just 10 minutes of prep time (plus an optional few hours to let the dough proof) and is yeast-free, so Dr. Rossi promises it’s a great choice for beginning bakers who are otherwise intimidated. for making homemade bread. Get the recipe, below:
Dr. Megan Rossi’s Foolproof Sourd Wheat Bread Recipe
Ingredients
2 cups (300 grams) whole wheat flour, plus extra for dusting
Generous 3/4 cup (200 grams) of probiotic yogurt
1 large carrot, grated
1 tablespoon pumpkin and sesame seeds
1 teaspoon baking soda
3 sprigs thyme leaves, or 1 teaspoon dried thyme
1/4 teaspoon sea salt
Addresses
Fermentation Option:
Mix 1 cup (150 grams) of flour with the yogurt and 1/3 cup plus 1 tablespoon (100 ml) of water. Cover the container with a clean kitchen towel and leave to ferment for about three hours out of direct sunlight. When ready to bake, mix together the carrot, pumpkin seeds, sesame seeds, baking soda, thyme, and salt, using a butter knife to combine. Be careful not to overwork the dough as this will make it tough.
Unfermented option:
Combine the flour, carrot, pumpkin seeds, sesame seeds, baking soda, thyme, and salt in a large bowl. Mix well. Add the yogurt along with 1/3 cup plus 1 tablespoon (100 ml) of water and toss with a butter knife to combine. Be careful not to overwork the dough.
To bake:
1. Gently turn the dough out onto a lightly floured baking sheet and bring it together into a loaf shape. Mark a cross at the top with a sharp knife.
2. Bake for 40 to 50 minutes, until golden brown, making sure bottom is dry and loaf sounds hollow when tapped. Place on a rack and let cool completely.
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