While gluten, and wheat more specifically, damage the small intestine of people with celiac disease or a gluten allergy, the gastrointestinal system is not completely defenseless. Human intestines rely on a proper balance of intestinal and colonic bacteria to stay healthy. People with celiac disease or a gluten allergy have more bad bacteria than good bacteria in the colon so the intestines can’t properly digest food. To rectify this imbalance, a good gluten free diet will include the consumption of wheat gluten free prebiotics.
Prebiotics overall are oligofructose and inulin, the plant fibers that the good intestinal bacteria live on. Someone with a gluten allergy will find that eating these prebiotics will boost the number of positive bacteria in their intestines and help them reach the proper bacterial balance. Not only do prebiotics help with digestion and intestinal health, they have been shown to improve overall health as well.
Unfortunately, most of the prebiotics that are in the mainstream food of Western culture aren’t wheat gluten free. Because of this, most people striving for a sustainable gluten free diet will need to incorporate certain less traditional foods into their diets. For instance, asparagus, chicory root, Jerusalem artichoke and leeks are all high in prebiotics. Another option is taking a prebiotic capsule or pill each day to supplement a gluten free diet.