Why the belly?
The first thing we need to understand is that fat in the body doesn't accumulate entirely randomly. Very often - especially in women over 30 - it starts to accumulate around the waist. Research shows that this is associated with hormones, especially with a decrease in estrogen, which affects the distribution of fat in the body.
According to the World Health Organization, 39% of adults worldwide are overweight, and 13% are obese (source: WHO, 2022). In Slovenia, the numbers are similar - according to the National Institute of Public Health, almost every other adult is overweight, and abdominal obesity is present in as much as 62% of men and 51% of women.
But not every large belly is necessarily a result of fat. Sometimes it's bloating, which is entirely different.
Bloated Belly Isn't Necessarily a Fatty Belly
When we talk about having a large belly, it's essential to distinguish between fat and bloating. Fat is soft and always remains the same - in the morning, in the evening, after lunch, or on an empty stomach. Bloating, on the other hand, fluctuates. There is hardly any in the morning, but after lunch, we feel bloated. And this is where wheat comes into the story.
Wheat flour contains a protein called gluten. This is a natural binder that gives dough elasticity and bread a soft, airy structure. But gluten can cause problems with bloating, gas, and an uncomfortable feeling in the belly for some people. We're not necessarily talking about celiac disease, which is a severe autoimmune condition, but about non-celiac gluten sensitivity, estimated to affect between 6 and 10% of people.
Scientists at King's College in London found in a 2021 study that eliminating gluten from the diet improves well-being in some individuals, even without a diagnosis of celiac disease. However, there is another opinion - bloating after a meal may not come from gluten but from other fermentable carbohydrates in wheat, known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols - types of sugars that are difficult for our bodies to digest and cause gas).
How Does Wheat Affect Weight?
Wheat itself is not to blame for our excess weight. The problem lies in how we consume it. When we say "wheat," the first thing that comes to mind is white bread, pastries, croissants, pizzas, sandwiches - food that is not just made from wheat but is also extremely high in calories and often contains a lot of sugar, salt, and fat.
If we eat 100 g of white bread, we consume about 265 kcal. If we also spread butter on it (10 g = 75 kcal), we quickly reach 340 kcal for a snack. For comparison: the average adult woman is supposed to consume between 1800 and 2000 kcal a day. Three such sandwiches are almost an entire day's intake!
Pasta? 100 g of cooked spaghetti contains about 150 kcal, but who eats only 100 g? The average plate of pasta is at least 250 g, which is already 375 kcal, without sauce. If we add a creamy or meat sauce, we can easily reach 600-700 kcal.
But wheat itself - in its whole form - is not the enemy. Quite the opposite. Whole wheat is packed with fiber, vitamins (especially B complex), iron, zinc, and antioxidants. Fiber helps regulate digestion, stabilize blood sugar, and even suppress appetite.
What About Gluten?
Gluten has become synonymous with bad these days, but science isn't so clear-cut. Celiac disease affects 1-2% of the world's population. This is a condition where gluten triggers an immune response that damages the intestines. If you have celiac disease, the elimination of gluten is necessary and life-saving.
If you think you have issues after consuming gluten, it makes sense to get tested - first with a blood test, then perhaps with an endoscopy (if necessary). It's crucial not to avoid gluten before testing, as this will yield inaccurate results.
If you don't have celiac disease but still experience problems, you can try an elimination diet - meaning you eliminate gluten for a few weeks, then reintroduce it and observe if symptoms return.
However, be cautious - gluten-free diets are not necessarily healthy. Many gluten-free alternatives (e.g., bread, pasta) contain more sugar, fat, and additives to maintain taste and texture. Ironically, with a gluten-free diet, you might sometimes consume more calories, leading to weight gain - the opposite of what you intended.
Who's the Real Culprit for Belly Fat?
The biggest culprit for fat deposits on the belly are not grains but:
- Excessive caloric intake.
- Sedentary lifestyle.
- Stress (increased cortisol levels).
- Lack of sleep.
- Sugar and processed foods.
Cortisol, the stress hormone, directly influences the accumulation of fat in the abdominal area. A study published in Obesity (2015) showed that people with chronically elevated cortisol levels have 33% more abdominal fat, regardless of weight.
So - if you eat bread but also walk a lot, sleep enough, and are stress-free, you are likely to be leaner than someone who avoids gluten but sits all day, overeats, and lacks sleep.
What Can You Do?
Instead of immediately eliminating wheat from your diet, try the following:
- Swap white bread for whole grain - it has more fiber, keeping you full longer.
- Try buckwheat, lentil, whole grain pasta instead of white flour pasta.
- Reduce portions - half a sandwich will satisfy you the same as a whole one if you drink enough water.
- Get more exercise - just 30 minutes of walking a day reduces the risk of abdominal fat by 20% (source: Harvard Health Publishing, 2018).
- Promote healthy digestion - fermented foods, such as sauerkraut, kefir, and yogurt, reduce bloating and improve intestinal flora.
- Wheat is not to blame for your belly - unless you eat it excessively and in the wrong form.
If you don't have gluten-related health issues, there's no need to avoid it. Rather than renouncing everything containing wheat, it's more important how and how much you eat. A slice of white bread with margarine every day is not the same as a slice of whole grain bread with avocado and boiled egg.
Lastly, a thought often mentioned by nutrition professionals:
It's not the food that makes us fat - it's our relationship with food.
And if we're honest: we all know that sometimes one small piece of good bread is better than half a box of gluten-free cookies that we eat under the guise of them being healthy. Use your common sense and consume bread in moderation.
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