Non-celiac gluten sensitivity (NCGS) is an adverse reaction to gluten consumption that is not related to celiac disease or wheat allergy. Although the exact mechanisms behind it are still unclear, research shows that individuals with NCGS experience digestive and extraintestinal symptoms after consuming gluten, which improve or disappear when gluten is removed from their diet
Unlike celiac disease, NCGS does not cause intestinal damage, but it does lead to symptoms that can interfere with daily well-being. The Spanish Society of Celiac Disease (SEEC) describes NCGS as an “adverse reaction to gluten without autoimmune or allergic markers, but with a noticeable improvement upon its removal from the diet”.
Why Are More People Experiencing Gluten Sensitivity?
There are no precise figures, but it is estimated that between 3% and 6% of the population may be affected. The number of people experiencing symptoms related to gluten has increased in recent years, which may be due to several factors:
- Changes in modern cereals, which have increased gluten content.
- Higher consumption of ultra-processed foods, which contain added gluten in the form of thickeners and preservatives.
- Alterations in gut microbiota, caused by stress, antibiotic use, and low-fiber diets.
- Greater awareness of NCGS, leading more people to recognize their symptoms as gluten-related.
Common Symptoms
People with NCGS may experience both digestive and general symptoms, which appear shortly after consuming gluten and disappear when it is removed.
The most common symptoms include:
- Digestive discomfort: bloating, gas, abdominal pain, diarrhea, or constipation.
- Chronic fatigue: persistent exhaustion without an apparent cause.
- Difficulty concentrating (“brain fog”) and memory issues.
- Frequent headaches or migraines.
- Unexplained muscle and joint pain.
- Mood changes: anxiety, irritability, or apathy.
These symptoms vary in intensity from person to person and can overlap with other conditions, making it difficult to immediately associate them with gluten consumption.
Foods to Avoid
If you have gluten sensitivity, it is essential to eliminate all foods containing gluten from your diet, including:
- Wheat and its derivatives: bread, pasta, pastries, cookies, and conventional flours.
- Barley and rye: cereals, beer, and malt-based fermented products.
- Processed foods with hidden gluten: sausages, commercial sauces, packaged broths, and snacks.
Healthy and Gluten-Free Alternatives
Fortunately, many safe and nutritious alternatives exist for those who need to avoid gluten:
- Gluten-free grains: rice, quinoa, millet, buckwheat, amaranth.
- Legumes and alternative flours: lentils, chickpeas, almond flour, coconut flour.
- Fresh vegetables and fruits.
- Natural protein sources: meat, fish, eggs, unprocessed dairy.
- Nuts and seeds.
- Healthy vegetable oils: extra virgin olive oil, avocado.
Prioritizing natural foods and avoiding ultra-processed products is key to maintaining a balanced gluten-free diet.
Non-celiac gluten sensitivity can affect quality of life, causing both digestive and systemic symptoms that often go unnoticed. If you experience discomfort after consuming gluten, it may be worth exploring how your body reacts to eliminating it from your diet.
If you suspect you may have NCGS and need guidance on evaluating your case and adapting your diet in a balanced way, you can contact me to analyze your situation and provide personalized support.