Some people swear that going gluten-free makes them less depressed, less anxious, and more everything good-in-life.
Others, like me, have found going gluten-free makes no difference, at all, and can even exacerbate anxiety and depression because it’s stressful to figure out what you can and can’t eat. It sucks to try to find alternatives that taste good, and they never taste good. Which is kind of depressing.
So those are the two camps. Who’s right?
Well, according to academic studies, in true academic form….Both. Depending.
Healthline has a good breakdown of some studies.
One study found that after a year of following a gluten free diet, patients with Celiac Disease reported less depression and anxiety.
On the other hand, a much newer study of a lot more patients found that a gluten-free diet didn’t help reduce anxiety.
Healthline has a lot of other good studies on the topic, and ultimately concludes that gluten-free seems to help some with mood disorders, and do nothing for others.
So if it helps you, that’s great!
But if it doesn’t, don’t feel socially-induced pressure to stick with a gluten-free diet or say, “Yeah, I actually do think I feel better.”
There’s another wrinkle to the debate.
A recent academic study of studies suggests that gluten-free diets are, in fact, associated with less anxiety and depression.
However, the directionality of the relationship is unclear.
And there’s another caveat.
Gluten-free diets might only help mood disorders in people who are sensitive to gluten or allergic to wheat.
So there are some compelling studies, but you’ve got to attach some significant caveats.
In fact, it’s really important to note that if you’re truly not sensitive to gluten (most people aren’t), then going gluten-free could actually be worse for you.
That’s because a lot of products with gluten are fortified with vitamins and minerals that do make a difference for your mental and physical health. If you cut out gluten, you run the risk of developing deficiencies.
So says Dr. Robert Shmerling, writing a piece at Harvard Medical School.
He chalks up the gluten-free fad to a few things — gluten-free just seems healthy for everyone because it’s very healthy for some, celebrities are into it, personal anecdotes are powerful, and there’s a lot of money to be made off it.
And of course — if you DO have a gluten sensitivity or celiac, it is a big deal. For celiac patients, it’s literally life-saving.
But it’s wildly irresponsible to tell depressed/anxious folks that cutting out gluten will bring out the sun. It might, or things could remain dismal.
I bring this up for a few reasons.
- Nutritionists do a wonderful service and this isn’t to knock them, at all, but there are some who promise you’ll feel amazing if you go gluten-free. Maybe. But remember, some nutritionists have a vested interest in promoting studies that back up their claims, and obscuring studies that contradict them. It’s important to do your own research.
- If you go gluten-free and someone promised it would change your life, and it doesn’t help, don’t worry. A lot of us are in the same camp. And it doesn’t mean your anxiety is untreatable. It just might mean you should talk to your doc about medication.
