We’ve all heard of the word “gluten.” Products that promote themselves as gluten-free are now available in supermarkets. So, what exactly is “gluten,” and what does a gluten-free diet entail? Let us go over this further. Continue reading below.
What exactly is a gluten-free diet?
To comprehend what a gluten free diet is, we will first try to familiarise ourselves with gluten. Gluten is a protein present in grains such as rye, barley, and wheat. Gluten eating can be hazardous to persons suffering from disorders such as celiac disease.
These people, as well as others who suffer from gluten-related medical issues, should follow a gluten-free diet. Gluten-free diets claim to boost energy, health, and weight loss. However, such a diet alters your daily nutrient intake, and as a result, it is not suggested to begin a gluten-free diet without first visiting a health professional.
If you have any of the following health issues, your doctor or nutritionist may advise you to begin a gluten-free diet.
Gluten ataxia is an autoimmune condition that affects certain types of nerve tissues. It obstructs voluntary muscular action and muscle control.
Celiac disease – In celiac disease, the immune system causes damage to the lining of the small intestine. It is an autoimmune condition that eventually inhibits normal nutrition absorption.
Wheat allergy — When a person has wheat allergy, their body misidentifies proteins contained in wheat as disease-causing agents. The immune system is activated and produces an antibody, which can cause breathing difficulty, congestion, and other unpleasant symptoms.[1]
Non-celiac gluten sensitivity — Even if a person does not have celiac disease, they may experience symptoms such as bloating, abdominal pain, constipation, headache, and so on. Such a person is thought to have gluten sensitivity, which causes such adverse reactions in them.
Following a gluten-free diet necessitates the participant’s undivided attention. They must be conscious of the foods they consume as well as the source of those foods. Individuals who do not have any of the aforementioned health concerns may also follow such a diet due to the supposed health benefits.
Why Is Gluten Harmful to Some People?
Most people can consume gluten without having any negative side effects.
People with gluten sensitivity or celiac disease, on the other hand, cannot tolerate it.
Gluten is usually avoided by people suffering from various illnesses such as wheat allergy and non-celiac gluten sensitivity.
Aside from allergies, there are two main reasons why someone would avoid gluten.
Gluten Intolerance
Celiac disease affects up to 1% of the world’s population.
It is an autoimmune disorder in which the body misidentifies gluten as a foreign invader. In order to eliminate this “danger,” the body overreacts and assaults the gluten proteins.
Unfortunately, this attack also causes harm to nearby areas, such as the gut wall. This can result in nutrient deficiencies, severe digestive problems, and anaemia, as well as an increased risk of several dangerous diseases.
Sharp stomach pain, diarrhoea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anaemia, weariness, and depression are common symptoms of celiac disease.
Surprisingly, some celiac disease patients do not have stomach symptoms. They may instead feel other symptoms such as weariness, sadness, and anaemia.
These symptoms, however, are also frequent in a variety of other medical disorders, making celiac disease difficult to identify.
Gluten Sensitivity in Non-Celiacs
Non-celiac gluten sensitivity is thought to affect 0.5–13% of the population.
Non-celiac gluten sensitivity occurs when a person does not test positive for celiac disease or a wheat allergy. However, they continue to feel uneasy after consuming gluten.
Non-celiac gluten sensitivity symptoms are similar to celiac disease and include stomach pain, bloating, changes in bowel movements, exhaustion, and eczema or a rash.
Non-celiac gluten sensitivity, on the other hand, is very debatable. Some specialists believe this sensitivity exists, while others say it is entirely psychological.
One study, for example, investigated this notion on 35 persons with non-celiac gluten sensitivity. The participants were given both gluten-free flour and wheat-based flour at different intervals without knowing which was which.
Two-thirds of those polled couldn’t detect the difference between gluten-free and wheat-based flour. In fact, over half of the individuals’ symptoms worsened after consuming gluten-free flour.
Other irritants, such as FODMAPS — short-chain carbohydrates that can cause digestive difficulties — may also be to blame for these symptoms.
Nonetheless, there is some evidence that gluten sensitivity exists.
At the end of the day, the evidence for non-celiac gluten sensitivity is conflicting. However, if you believe gluten is causing you discomfort, you should consult with your doctor.
Foods to Avoid
It can be difficult to avoid gluten entirely.
This is due to the fact that it can be present in many common components that are added to foods.
The following are the most common gluten sources in the diet:
Wheat bran, wheat flour, spelt, durum, kamut, and semolina are all examples of wheat-based foods.
Brewer’s yeast, barley, rye, triticale
The following are some foods that may include gluten-containing ingredients:
- Bread. Bread made entirely of wheat.
- Pasta. Pasta made entirely of wheat.
- Cereals. Unless specifically labelled gluten-free.
- Finished items. Cakes, cookies, muffins, pizza, bread crumbs, and pastries are all examples of baked goods.
- Food for snacking. Candy, muesli bars, crackers, pre-packaged convenience foods, roasted almonds, flavoured chips and popcorn, and pretzels are all options.
- Sauces. Soy sauce, teriyaki sauce, hoisin sauce, marinades, and salad dressings are all examples of sauces.
- Beverages. Beer and other flavoured alcoholic beverages
- Various other foods Couscous and broth (unless labelled gluten-free).
Consuming unprocessed, single-ingredient foods is the simplest method to avoid gluten. Otherwise, you should read the food labels on the majority of the goods you buy.
Oats are gluten-free by nature. They are, however, frequently contaminated with gluten because they may be manufactured in the same factory as wheat-based goods.
Gluten is found in many common meals, making it difficult to avoid completely. The easiest approach to avoid it totally is to eat full, single-ingredient foods.
Consumables
There are many gluten-free options available that will allow you to eat nutritious and delicious meals.
Gluten-free foods include the following:
- Meats and seafood Except for battered or coated meats and fish, all meats and seafood.
- Eggs. All sorts of eggs are gluten-free by nature.
- Dairy. Plain dairy items, such as milk, yoghurt, and cheese. However, flavoured dairy products may contain gluten-containing components, so read the food labels carefully.
- Fresh fruits and vegetables All fruits and vegetables are naturally gluten-free.
- Grains. Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats are all examples of grains (if labelled gluten-free).
- Flours and starches Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour are some of the ingredients.
- Nuts and seeds It’s all nuts and seeds.
- Oils and spreads Only vegetable oils and butter were used.
- Spices and herbs All of the herbs and spices.
- Beverages. Except for beer, most beverages (unless labelled as gluten-free).
If you’re unsure whether a food item includes gluten, it’s best to read the label.
There are numerous gluten-free diet options. This enables you to produce a wide range of nutritious and delectable dishes.
Advantages of a Gluten-Free Diet
Starting a gluten-free diet offers both advantages and disadvantages. In this section, we will look at the advantages of a gluten-free diet. Aside from the fact that gluten is harmful to those with gluten sensitivity and other health concerns, a gluten-free diet is beneficial to persons with irritable bowel syndrome.
However, none of these health concerns are required to benefit from a gluten-free diet. A gluten-free diet benefits ordinary people as well! How? Here are a handful of ways that a gluten-free diet can help persons who do not have gluten intolerance:
- It encourages dieters to eat more fruits and veggies because all fruits and vegetables are gluten-free.
- It removes processed, harmful foods from your diet. On this diet, you eat fewer junk food.
- This diet also makes you less susceptible to germ and viral infections since it contains more minerals, vitamins, and antioxidants.
- A gluten-free diet also lowers the risk of heart disease, cancer, and diabetes.
- Weight Loss on a Gluten-Free Diet
Also Read – 11 Protein Shakes to Help You Reach Your Weight Loss Goals
Gluten-free diets for weight loss are becoming increasingly popular around the world. Gluten free diet weight loss is thought to be real, and that a gluten free diet might promote healthy weight loss. How much of this assertion is true?
In this section, we discover out. When a person decides to go gluten-free, they must avoid any food that contains gluten as an ingredient. Sauces, food additives, or food staples like wheat, rye, and so on could all be culprits.
In most circumstances, the person is unable to consume bread, most desserts, or processed foods. Because these food products are heavy in calories, the person initially loses some weight by eliminating them from their diet.
Aside from that, when a person decides to go gluten-free, they must develop a habit of checking food labels before purchasing anything at the grocer or supermarket. It’s a good habit to develop and supports healthy eating habits.
When a person makes an informed decision about what they put into their bodies, they are less likely to overeat or consume harmful foods.
Furthermore, one must keep track of the portions that they consume. If you can’t control your portions, no matter what diet you’re on, you’ll gain weight. When it comes to losing/maintaining weight, there really is no other option but portion management.
Effects That Are Negative
Despite its numerous health benefits, a gluten-free diet might have some drawbacks.
Here are a few disadvantages of a gluten-free diet:
Nutritional Deficiency Risk
Celiac disease patients are at risk of a variety of dietary deficits.
These include fibre, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E, and K, among others.
Surprisingly, studies have discovered that avoiding gluten may not help address nutritional deficits.
This is due to the fact that persons on a gluten-free diet appear to prefer processed items branded “gluten-free” over nutritional meals such as fruits and vegetables.
Furthermore, many gluten-free diets are deficient in B vitamins, such as folate.
Because enriched bread is a good source of B vitamins, those on a gluten-free diet may be deficient in these nutrients. This is especially concerning for celiac disease pregnant women, as B vitamins are essential for the development of a healthy baby.
Constipation
A common negative effect of a gluten-free diet is constipation.
Gluten-free diets omit several common fibre sources, such as bread, bran, and other wheat-based items. A fiber-rich diet may aid in the promotion of good bowel motions.
Furthermore, many gluten-free alternatives to wheat-based items are poor in fibre. Another reason for constipation on a gluten-free diet could be this.
If you suffer from constipation when following a gluten-free diet, try eating extra fiber-rich fruits and vegetables like broccoli, beans, lentils, Brussels sprouts, and berries.
Cost
When you’re on a limited budget, it might be challenging to stick to a gluten-free diet.
Gluten-free goods are nearly two and a half times more expensive than their conventional counterparts, according to research.
This is due to the higher expense of producing gluten-free foods. Gluten-free goods, for example, must pass more stringent testing to avoid contamination.
If you’re on a limited budget, try eating more complete, single-ingredient foods because they’re less expensive.
Can Make It Difficult to Socialize
Food has an important role in many social situations.
If you maintain a gluten-free diet, this can make it tough to socialise. While many establishments provide gluten-free options, there is still a possibility of gluten contamination in food.
Unfortunately, studies have indicated that approximately 21% of persons with celiac disease miss social activities in order to adhere to their gluten-free diet.
Having said that, you can still socialise while on a gluten-free diet. It merely necessitates a little extra planning ahead of time.
For example, if you’re going out to dine, check with the restaurant ahead of time to see if they have gluten-free options. If you are attending a social gathering, you may be required to supply your own food.
Summary
Gluten is an essential protein form that should not be eliminated from your diet without first consulting with a medical professional.
If you do not have gluten sensitivity or any gluten-related ailment, you should consider if a gluten-free diet is good for you.
However, if you are, you should visit your dietician and request gluten alternatives to assist supplement your nutritional needs.