Gluten-Free Diet

A gluten-free diet is an eating pattern that excludes gluten-containing foods from the diet. Gluten is a protein found in grains, rye, barley, wheat and whole wheat products. Gluten occurs naturally in foods, however, it is also added during the processing of foods, such as ice creams, soy sauce, dietary supplements, some medications and beauty products. 

Whole foods include fruits, vegetables, eggs, meat, rice and processed gluten-free foods like bread, pizza, pasta and cereals all are included in a gluten-free diet. People believe a gluten-free diet means no carbohydrates, but this is not true. Some carbs, such as potatoes, rice and beans are gluten-free. 

Eliminating gluten from your diet might seem to be a difficult task. Fortunately, there are various healthful and delicious gluten-free foods available naturally. The gluten-free diet claims some health benefits that include improved health, weight loss, higher energy levels and more, although additional research is required.

Who can not tolerate gluten?

Celiac Disease

Most people are intolerant or sensitive to gluten-containing foods, known as celiac disease. It is a digestive and immunological disorder in which the body attacks the small intestine lining, causing bloating, diarrhoea, belly discomfort, nausea and other symptoms. 

Celiac disease patients can not digest gluten and have to stick to a gluten-free diet for the rest of their lives. If it is not addressed carefully, it may interfere with the absorption of nutrients and produce long-term digestive issues.

If you have celiac disease, you must avoid gluten to prevent severe pain and adverse effects. If ingesting gluten causes discomfort, your doctor may advise you to test for celiac disease.

Celiac disease patients frequently suffer from digestive symptoms such as:

• Bloating
• Diarrhoea
• Constipation 
• Stomach pain
• Stomach discomfort

Some patients might suffer from other symptoms that include:

• Anaemia
• Depression
• Skin rashes
• Weight loss
• Low energy levels 

These symptoms are usual in several other medical disorders, which makes celiac disease complicated to identify. It is best to seek medical assistance from healthcare professionals. 

Non-Celiac Gluten Sensitivity (NCGS)

Non-celiac gluten sensitivity is also named gluten intolerance, similar to celiac disease but is not caused by the immune response. Gluten intolerance is not clearly defined, however, if someone consumes anything containing gluten, it may give them discomfort. 

NCGS can be challenging to diagnose because there are no tests to identify gluten intolerance. There could be an elimination phase, such as a low FODMAP diet, an eating pattern that avoids food that irritates the gut, such as wheat and wheat derivatives. FODMAPs are short-chain carbohydrates which can induce digestive issues when eaten in large quantities.

NCGS patients may suffer from symptoms such as:

• Gas
• Fatigue
• Bloating 
• Diarrhoea
• Headaches
• Constipation
• Stomach pain

It is best to consult a healthcare professional with knowledge of these conditions before starting on a gluten-free diet.

Gluten Ataxia

Gluten ataxia is an autoimmune disorder like celiac disease but in this condition immune system mistakenly attacks the nervous system in response to gluten intake, which may affect balance and coordination and cause difficulties in movement. A gluten-free diet is advised to help with symptoms and protect the nervous system. 

The common symptoms may include:

• Tremors
• Headaches
• Difficulty walking
• Difficulty balancing

Wheat Allergy:

Wheat allergy is an allergic reaction caused by the proteins found in wheat. It is an autoimmune reaction to gluten in the body or another protein found in wheat. 

The immune system produces an antibody against the protein, triggering an immunological reaction that can cause congestion, difficulty in breathing and other symptoms.

Wheat allergy is diagnosed using history, medical tests and allergy testing, which includes specific antibody tests. Wheat and wheat-containing products, such as bread, pasta, cereals and others should be avoided at all costs.

Wheat-allergic people may suffer from symptoms such as:

• Swelling 
• Sneezing
• Skin rash
• Headaches 
• Nasal congestion
• Difficulty breathing
• Stomach discomfort

Anaphylaxis, a potentially fatal allergic reaction, may occur in severe cases. It is advised that you seek medical help from a qualified practitioner.

What other problems gluten can cause?

Gluten is a protein that creates problems in people who cannot tolerate gluten or wheat. Gluten can produce unpleasant symptoms such as frustration, excessive wind, poor concentration, abdominal pain, bloating and constant body aches and pains in many individuals.

Although dietary sensitivity to wheat or gluten is thought to be relatively common, determining the cause of these symptoms is critical to ensure that no severe medical problems, such as celiac disease, are present.

Health Benefits of Gluten-Free Diet:

A gluten-free diet can be beneficial for individuals, who are sensitive to gluten, wheat or gluten-containing products, resulting in celiac disease, non-celiac gluten sensitivity, wheat allergy or gluten ataxia. The gluten-free diet is vital for those suffering from these conditions but has limited substantial benefits for others. 

Here are the health benefits for gluten-intolerant individuals:

• Intestinal line recovery
• Symptoms relieving
• Prevention of Anaphylaxis
• Prevention of complications
• Improved standard of living

Intestinal line recovery:

A gluten-free diet restores the intestinal lining, which may have become inflamed or irritated by consuming gluten. 

Symptoms relieving:

A gluten-free diet can help relieve symptoms, triggered by gluten or wheat consumption, such as bloating, skin rash, diarrhoea, constipation, and neurological problems.

Prevention of Anaphylaxis:

Anaphylaxis is a potentially fatal condition that can be prevented by eating a gluten-free diet and may be effective for severe allergic reactions.

Prevention of complications:

Following a gluten-free diet can help you reduce the chances of severe and long-term issues. If you are gluten or wheat-intolerant, stop consuming foods containing these ingredients to prevent potentially life-threatening problems.

Improved standard of living:

A gluten-free diet may improve your standard of life and overall health by alleviating the unpleasant signs and symptoms of the condition. 

It is possible that eliminating gluten may provide additional health benefits, but this is not always a guarantee, particularly for people who do not have these problems. For example, cutting calories and making better dietary choices could result in weight loss.

According to several studies, a gluten-free diet may help treat the following other diseases.

• Schizophrenia
• Fibromyalgia
• Endometriosis
• Irritable bowel syndrome IBS

Schizophrenia:

A gluten-free diet helps schizophrenia patients by relieving symptoms and improving functionality. 

Fibromyalgia:

According to one study, cutting out gluten significantly decreased the severity of discomfort and alleviated fibromyalgia symptoms.

Endometriosis:

A gluten-free diet followed for one year improved the unpleasant and painful symptoms of endometriosis patients, according to a research study.

Irritable bowel syndrome (IBS):

Irritable bowel syndrome can be alleviated by adopting a gluten-free diet for three months, which reduces gastrointestinal symptoms and improves the quality of life.

The diet may be good for athletes to boost performance, but it is essential to seek professional counsel or approval before considering it.

Can you follow a gluten-free diet to lose weight?

A gluten-free diet eliminates gluten-containing foods such as processed foods, refined carbohydrates and bakery items. So, people adopting gluten-free diets may lose weight, but this is not guaranteed. If you are healthy and intend to follow a gluten-free diet, you need to control your portion sizes, engage in regular exercise and change your lifestyle to lose extra kilos.

Keep in mind that there is no clinical evidence that eliminating gluten can result in weight loss. Healthcare specialists do not recommend a gluten-free diet solely for weight reduction because you lack nutritious value from whole grains, therefore it is essential to visit a professional for medical examination and diagnosis before starting a gluten-free diet.

If you don’t have celiac disease, is there any risk in adopting a gluten-free diet?

Gluten is a protein and plays a part in certain conditions. There is the risk of losing nutritional value, fibre content and micronutrients provided by whole grains. Whole grains are essential in managing blood sugar and cholesterol levels for individuals with heart disease or diabetes.

Gluten-free foods are packed with vitamins, minerals, zinc, calcium, iron and B vitamins. If you do not have celiac disease, eliminating processed foods is more effective than avoiding gluten-containing meals. Other unhealthy ingredients present in processed foods include fat, sugar, and sodium.

Consulting and seeking advice from your healthcare expert is essential to finding all of your clarifications on the gluten-free diet and its pros and cons. They can provide you with a thorough guide on what to eat and what to avoid based on your health state and body needs.

Who shouldn’t follow a Gluten-Free Diet?

A gluten-free diet is required for patients with celiac disease, NCGS, wheat allergy or gluten ataxia. The diet was designed specifically for these individuals, so if others opt to follow it, they may encounter challenges as well as benefits.

The following group of individuals should not follow a gluten-free diet:

• Individuals who have no gluten-related issues because it might cause nutritional imbalances and health risk factors.

• Individuals who desire to lose weight and adopt a gluten-free diet may suffer from nutritional deficits.
• Individuals who believe a gluten-free diet is a healthy option for them without addressing medical reasons or visiting healthcare professionals. 
• Children who do not need to avoid gluten for health concerns shouldn’t adopt a gluten-free diet.

It is essential to seek the advice of a healthcare professional or a dietitian before making self-decisions. They can assist you in determining the right nutrition plan based on your health needs and concerns.

Foods to Eat:

There are numerous options for gluten-free diets so you may enjoy both your favorite and healthful foods.

Here are some examples given below:

A gluten-free diet may be a healthier option if prepared properly with the guidance of a Dietitian. You may make a variety of delicious and healthful recipes using your favourite ingredients. These diets may be costly, but there are alternatives and it is wise to read nutrition labels before purchasing anything. 

Foods to avoid:

A gluten-free diet may be challenging at first because gluten is found in many ingredients, such as wheat, the most common source of gluten, in various food items.

Some gluten-containing foods include:

• Wheat flour
• Wheat bran
• Barley
• Rye
• Malt
• Spelt
• Durum
• Kamut
• Semolina

Ingredients that might contain gluten include:

Gluten-free products have become easily accessible, but you must read the labels carefully. Consult your Dietitian, they will be able to suggest the most suitable gluten-free products based on your preferences and needs.

The bottom line:

It’s essential to note that gluten-free diets are primarily designed for those with celiac disease, NCGS, wheat allergies and wheat ataxia. If people who do not have these conditions switch to a gluten-free diet, they may have nutritional deficits or weakness, especially in youngsters. Always get personalized advice from your healthcare professional or a Dietitian.