Gluten is in a lot of the foods we eat every day, and plenty of the foods we love. From pasta to bread, cereals, pizza, biscuits and beer, gluten is found in myriad food products. Gluten often affects mood as well as affecting the body physically in several ways.
Gluten is a protein found in wheat, which means it’s present in many foods, especially if they’re carbohydrate-based. Many people have chosen to give up gluten for health reasons, but for some, the reasons extend beyond physical health to mental health.
Is coeliac disease the same as gluten intolerance?
People who suffer from coeliac disease, a severe form of gluten intolerance, are affected the worst when they consume gluten. But it’s important to note that coeliac disease is a specific autoimmune disorder and not simply an intolerance to gluten.
“Gluten contains polypeptides that bind to morphine receptors. As they bind to morphine receptors which are also like ‘endorphins’, gluten impacts the degree of pleasure and reward experienced by an individual. Wheat particularly affects morphine receptors and without it, we have a high sense of withdrawal. For those with coeliac disease, gluten can sometimes erode the gut lining. Our body’s instant reaction is to remove this, which can create a feeling of anxiety. When our body goes into this frenzy, we are unable to absorb nutrients associated with positive mood.” says Dr Raheel Karim, Consultant Psychiatrist at Pall Mall Medical.
If you suffer from coeliac disease, consuming gluten triggers an autoimmune response that treats the protein like an invader, and damages the gut. This keeps nutrients from being properly absorbed. Gluten in the body of someone who suffers from coeliac disease causes serious digestive problems, inflammation, decreased energy levels and symptoms of both depression and anxiety.
People who have a gluten sensitivity may not react positively to gluten either, but symptoms of it are not as serious as for those with coeliac disease. The effects of a gluten intolerance include bloating, tiredness, stomach pain, diarrhoea, anxiety, sleeplessness and feeling foggy and uncomfortable.
Does Gluten Cause Depression?
Annie Williams, a Personal Trainer, says “there is significant evidence to suggest that a diet that is high in gluten can affect the mental health of those who have coeliac gluten sensitivity. Some studies have found that depression amongst those diagnosed with coeliac disease is usually triggered through cognitive changes caused by intestinal damage, which then prevents the absorption of nutrients that are vital for efficient brain function.”
A 2014 study found that for people who identified as having an intolerance but not coeliac disease, consuming gluten for three straight days led to increased feelings of depression. Participants in the study said they felt better when they stopped having gluten. This may be because gluten is relatively low in tryptophan which is a brain chemical that affects serotonin.
Whilst a gluten-free diet can help to boost mood and reduce feelings of tiredness, sluggishness and the sensations of bloating and inflammation, depression linked to gluten intolerance is often triggered by intestinal damages from the nutrients found in gluten. However, these can be counteracted by consuming folic acid, and vitamin B6 and B12, which help to elevate mood and mental health. Taking a daily multivitamin and regulating gluten consumption can be a game changer for those with sensitivity.
Should I give up gluten?
A balanced diet is important to maintaining your physical and mental health but if you feel that gluten makes you feel tired, bloated and low in mood, it may be worth making an appointment with your doctor to check whether you have an intolerance. You may just be consuming more than your body needs.
Feeling sick, exhausted and bloated impacts mental wellbeing and encourages negative feelings. No one enjoys feeling unwell or anxious about food and its effects, so if you do find out that you’re gluten sensitive or you find that you feel better when eating less gluten, there are plenty of other delicious options to cook with.
Gluten is found in –
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Wheat and wheat species: spelt, kamut and durum flour.
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Semolina, couscous, bulgur
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Rye and barley products
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Bread
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Bagels
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Cakes
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Biscuits
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Croissants
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Cookies
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Pastries
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Pretzels
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Doughnuts
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Muffins
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Pancakes and waffles
But you can eat plenty of these gluten-free foods –
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Oats
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Corn and maize
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Rice
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Potatoes
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Millet
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Sorghum
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Buckwheat
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Quinoa
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Amaranth
What is the link between gluten and depression?
“In recent years, many people have reported that gluten has a correlation with depression and anxiety.” says Dr Raheel Karim.
“Several studies have indicated that a gluten-free diet decreases anxiety amongst people with gluten-specific diseases or intolerances. This could be due to people relaxing in response to the knowledge that they won’t suffer from adverse reactions without gluten in their diet. However, many studies have also revealed that a gluten free diet is not guaranteed to have an effect on anxiety and depression. If you feel like gluten may be triggering your anxiety or depression, speak to your GP or Consultant to discuss this further.”