Wheat or gluten is not usually an obstacle to healthy menstruation but can sometimes be a problem for endometriosis, amenorrhea, and thyroid disease.
Keep reading for a short survey of how wheat affects periods but first, let’s take a closer look at wheat’s two main symptom-causing components: FODMAPs, which are a type of carbohydrate, and gluten, which is a protein.
FODMAPs can cause digestive symptoms
FODMAPs are a type of carbohydrate that can cause digestive bloating and lead to the diagnosis of irritable bowel syndrome (IBS). The term FODMAP is an acronym invented by researchers at Monash University in Australia. It stands for fermentable oligo-, di-, and monosaccharides and polyols which are short-chain carbohydrates that can be difficult to absorb from the small intestine. Foods with a high FODMAP content include wheat, legumes, certain vegetables, and fruit.
👉🏽Tip: Spelt is a cousin of wheat and a popular wheat substitute. Spelt contains gluten but not FODMAPs — so it is easier to digest than wheat.
Untreated, a FODMAP-sensitivity can contribute to problems with the microbiome, impair estrogen clearance, and activate mast cells — all leading to inflammation that can worsen period problems.
The solution is usually to temporarily cut back on FODMAPs while at the same time address the underlying cause of a FODMAP-sensitivity, which can include stomach acid medication, underactive thyroid, and small intestinal bacterial overgrowth (SIBO).
With SIBO and a FODMAP-sensitivity, you usually don’t need to strictly avoid wheat or any food.
Gluten can cause immune dysfunction
Gluten is not a carbohydrate like FODMAPs and does not cause digestive bloating; if bloating is your main symptom, refer to the FODMAP section above.
Gluten is a protein that can cause immune dysfunction, but only if you’re sensitive to it.
👉🏽 Tip: There’s gluten in wheat, spelt, rye, barley, and possibly oats. There’s no gluten in rice, corn, millet, quinoa, or potatoes.
Gluten-sensitivity can take the form of either celiac disease or non-celiac gluten sensitivity (NCGS). Of the two, celiac disease is more severe and can be quite easily diagnosed with a blood test. For a celiac test to be accurate, you need to have consumed some gluten within the past few weeks. That’s why it’s important to test for celiac disease before you eliminate gluten from your diet.
Non-celiac gluten sensitivity (NCGS) is more common than celiac disease and, unfortunately, cannot be diagnosed by a standard celiac blood test.
As stated, gluten-sensitivity does not usually cause digestive symptoms but instead can cause non-digestive symptoms such as:
- brain fog
- autoimmune disease.
To know if gluten is a problem, first consider whether you or anyone in your family has any of the conditions listed above, especially Hashimoto’s autoimmune thyroid disease, which is strongly linked with gluten.
You can also speak to your doctor about a blood test for the “coeliac gene” or “coeliac genotype,” which are a couple of chromosomal mutations, known as HLA-DQ2 and HLA-DQ8. Testing positive for the coeliac gene means only that you could one day have a problem with coeliac disease or gluten-sensitivity—not that you actually do have a problem.
Beyond symptoms and testing, the simplest way to determine if you have a gluten-sensitivity is to try strictly avoiding it for at least eight weeks and see how you feel. “Strictly avoiding” means having no gluten at all, which is quite a different strategy than just reducing it as you can do with FODMAPs. I like how pharmacist Izabella Wentz puts it in her book The Hashimoto’s Protocol: “There’s no such thing as partially gluten-free.” It’s an all-or-nothing strategy during the eight-week elimination period.
In summary, if wheat causes digestive bloating, it’s likely to be a problem with FODMAPs. If wheat causes brain fog, psoriasis, autoimmunity, or migraines, it’s more likely to be a problem with gluten.
Glyphosate and carbohydrate
Wheat has a couple of other components that could potentially cause problems. The first is the herbicide glyphosate, which is sometimes used on wheat and may be an endocrine disruptor. The second is a relatively high dose of carbohydrate in wheat which could, in theory, contribute to insulin resistance but starch is usually a minor problem for insulin compared to sugar or high-dose fructose.
How wheat affects periods
Acne can be made worse by SIBO, low stomach acid, and FODMAP malabsorption. In most cases, however, acne is driven by sugar and cow’s dairy.
Amenorrhea (lack of periods) or unexplained infertility can be the result of celiac disease or gluten sensitivity. That’s why the general recommendation is that every woman with unexplained infertility should be screened for celiac disease. There are several different potential reasons for amenorrhea so it’s important to check with your doctor. The most common reason is hypothalamic amenorrhea caused by undereating — which has nothing to do with gluten.
The inflammatory type of PCOS can sometimes be the result of FODMAP-sensitivity, gluten, or dairy sensitivity.
Finally, endometriosis and adenomyosis are associated with the same immune dysfunction that reacts to gluten. According to reproductive immunologist Dr Jeffrey Braverman, most women with endometriosis have the celiac genotype. Read Endometriosis? Treat the Immune System.