Gluten & Gluten-Free Diet

Gluten is group or family of proteins, naturally found in wheat, barley and rye. Gluten has two min proteins. One is gluten and another is gliadin. Gliadin has negative health effect means it is not good for our body. When flour mixed with water properties the gluten protein started forming a sticky formation. This glue-like property makes dough elastic and gives bread to rise during baking. Name glu-ten is derived from this glue like property of wet dough. Foods Contain Gluten are:

Wheat Products

• Breads
• Pastas
• Cereals
• Sauces
• Candy Bars
• Flour
• Soups
• Bakery Items

Barley Products

• Soups
• Beer
• Malt
• Brewer’s Yeast
• Cereals

Rye Products

• Certain Breads
• Cereals
• Beer
• Rye Flour
• Rye Milk

Problems with Gluten

Most of people can tolerate gluten. But it can cause problems people with certain health disease including celiac disease, gluten sensitivity, wheat allergy and some other disease.

Celiac Disease

Celiac disease is a serious autoimmune condition, started after taking gluten. Eating gluten creates inflammation that damages the small intestine's lining and leading to medical complications. The most common symptoms of celiac disease are digestive discomfort, tissue damage in small intestine, bloating, diarrhea, constipation, tiredness, skin rashes, depression and weight loss. These are the most common ways to test for celiac disease:

Blood test: A blood test will look for antibodies that incorrectly interact with the gluten protein. The most common test is a tTG-IgA test.

Biopsy: People with a positive blood test will likely need to have a biopsy. This is a process in which a small tissue sample is taken from your intestine and checked for damage.

It is best to get tested for celiac disease before trying a gluten-free diet. Otherwise, it will become hard for your doctor to tell if you have celiac disease or not.

Non-Celiac Gluten Sensitivity

People having negative test result for celiac disease and still react negatively to gluten called non-celiac gluten sensitivity condition. The symptoms of gluten sensitivity are diarrhea, stomach pain, tiredness, bloating and depression.

Wheat Allergy

Wheat allergy is not true gluten intolerance but a closely related condition. It is an intolerance to wheat itself, not just the gluten protein. Thus, someone with a wheat allergy must avoid wheat but may still safely consume gluten from non-wheat sources like barley or rye. 

Gluten-Free Diet

Gluten- Free diet is only treatment for people who suffers from celiac diseases. People with non-celiac gluten sensitivity can also get benefit from this diet. Since there are no pills or therapies available, the only way to manage celiac disease is through a strict, 100% gluten-free diet. Those who are gluten-free can still enjoy a healthy diet filled with fruits, vegetables, meats, poultry, fish, beans, legumes and most dairy products. Such ingredients are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups. Gluten-Free foods are:

Gluten-free whole grains

• quinoa
• brown rice
• wild rice
• buckwheat
• sorghum
• tapioca
• millet
• amaranth
• teff
• arrowroot
• oats

Fruits and vegetables to eat

• citrus fruits, including oranges and grapefruit
• bananas
• apples
• berries
• peaches
• pears
• cruciferous vegetables, including cauliflower and broccoli
• greens, such as spinach, kale, and Swiss chard
• starchy vegetables, including potatoes, corn, and squash
• bell peppers
• mushrooms
• onions
• carrots
• radishes
• green beans

Gluten-free proteins

• legumes (beans, lentils, peas, peanuts)
• nuts and seeds
• red meat (fresh beef, pork, lamb, bison)
• poultry (fresh chicken, turkey)
• seafood (fresh fish, scallops, shellfish)
• traditional soy foods (tofu, tempeh, edamame, etc.)

Gluten-free dairy products

• milk
• butter and ghee
• cheese
• cream
• cottage cheese
• sour cream
• yogurt

Gluten-free fats and oils

• butter and ghee
• olives and olive oil
• avocados and avocado oil
• coconut oil
• vegetable and seed oils, including sesame oil, canola oil, and sunflower oil

Gluten-free beverages

• water
• 100% fruit juice
• coffee
• tea
• some alcoholic beverages, including wine, hard ciders, and beer made from gluten-free grains, such as buckwheat or sorghum
• lemonade

Gluten-free spices, sauces, and condiments

• tamari
• coconut aminos
• white vinegar, distilled vinegar, and apple cider vinegar

Benefits of Gluten-Free Diet

A gluten-free diet has many benefits, especially for someone with celiac disease. Here are the main benefits of a gluten-free diet:

Relieve Digestive Symptoms

People try a gluten-free diet to treat digestive problems, including bloating, diarrhea or constipation, gas, fatigue and many other symptoms. Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity.

Reduce Chronic Inflammation

Inflammation is a natural process that helps the body treat and heal infection. A gluten-free diet can help reduce chronic inflammation in those with celiac disease. Several studies have shown that a gluten-free diet can reduce markers of inflammation like antibody levels. It can also help treat gut damage caused by gluten-related inflammation in those with celiac disease.

Boost Energy

People with celiac disease often feel tired. These symptoms may be caused by nutrient deficiencies because of damage to the gut. For example, an iron deficiency can lead to anemia, which is common in celiac disease. If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and stop you from feeling tired.

Takeaway

Most people can eat gluten without any negative effects. However, those with celiac disease and gluten sensitivity need to avoid it, as it can cause harmful effects. Just make sure to eat plenty of whole, single-ingredient foods like fruits, vegetables and lean protein sources. They will keep your stomach happy and promote optimal health.