Wheat is the most predominant grain in the standard American diet. Not only is wheat found in bread, couscous, pasta, bagels, breakfast cereals, cream of wheat, wheat germ, snack bars, crackers and pizza dough, it is also added in small amounts to a multitude of processed foods. Some people experience digestive problems with wheat-containing foods, ranging from diarrhea to constipation. Gastrointestinal problems are often associated with depression, not only because of the negative effect of these problems on quality of life, but also because of biochemical changes that wheat can induce in some people.
Constipation
Wheat contains a compound called fructans, which actually correspond to a chain of fructose. If you have fructose malabsorption, whether you know it or not, the fructans found in wheat can cause your constipation. Fructans can also induce bloating, abdominal pain, flatulence and diarrhea in other people. You can ask your doctor to be tested for fructose malabsorption by your doctor to help you determine whether fructans are the cause of your constipation. Another factor found in wheat, called gluten, can also cause gastrointestinal symptoms in people with celiac disease or gluten intolerance. Talk to your doctor if you believe wheat is causing your problems, as further investigations will be required to identify any serious medical conditions.
Depression
Fructose malabsorption, celiac disease and gluten intolerance are all associated with depression. In the case of fructose malabsorption, fructans can reduce your tryptophan levels, which in turn lower your serotonin levels. Serotonin is a compound that helps you feel happy and relaxed, which explains why you feel depressed if you have fructose malabsorption and consume wheat. Gluten could also be triggering your depression symptoms. Some people may even be sensitive to both fructans and gluten, so it is important that you consult your doctor to help you figure out the source of your symptoms.
Eliminating Fructans or Gluten
Whether fructans, gluten or both are causing your constipation and depression, the best treatment to improve both your gastrointestinal health and mood is the elimination of the offending compounds. If you have fructose malabsorption, you will need to eliminate high-fructose foods, such as honey, apples and pears, as well as the fructans found in wheat, rye, onions, garlic and watermelon. If you are diagnosed with gluten intolerance or celiac disease, you will need to eliminate all gluten-containing grains, which include barley, wheat, rye, oats and many other processed foods.
Consult Your Health Professional
If wheat is responsible for your constipation and depression, ask your doctor to be tested for fructose malabsorption, celiac disease and gluten intolerance. Knowing the exact cause of your problems will help you make the dietary changes required to help you get better. Consult a registered dietitian who specializes in the area to help you eliminate all offending foods from your diet so you can overcome both your constipation and depression.
References
- "Journal of Gastroenterology & Hepatology"; Evidence-Based Dietary Management of Functional Gastrointestinal Symptoms: The FODMAP Approach; Peter R Gibson and Susan J Shepherd; 2010
- "Scandinavian Journal of Gastroenterology"; Fructose- and Sorbitol-reduced Diet Improves Mood and Gastrointestinal Disturbances in Fructose Malabsorbers; M. Ledochowski, et al.; 2000
- "The Low FODMAP Diet - Reducing Poorly Absorbed Sugars to Control Gastrointestinal Symptoms"; Eastern Health Clinical School - Monash University; 2010
