It is getting quite a common to hear about the peoples diving in to the Gluten-free diet. This is especially noticed in pro athletes, celebrities, fitness freaks that they are touting the advantages of going gluten-free. However, these diets are not suggested to everyone and one can’t opt without the experts advice including health care professionals. This article shall explore more on Gluten-free diet and other related factors.
What is a Gluten
A type of protein found in certain foods like barley, rye, spelt and wheat. It is a natural constituents in some foods, however can be added at the time of processing for texture. Gluten is used as edibles for the purpose of flavoring or as a binding agent.
Gluten is used in varied range that can be listed from ice cream, medications, beauty products, dietary supplements, soy sauce, pasta, cereals, pizza and bakery products. Although there are confusion in foods like potatoes, beans, rice that do not contain glutens but are rich in carbohydrates.
Gluten-free diet
A gluten-free diet will include eating only whole food that do not comprises of gluten, like vegetables, fruits, eggs, meat, and even gluten- free pasta or bread.
As mentioned above gluten is highly present in wheats and other grains, so therefore those should be excluded from their diet plan. However, one should always seek advice from their trainers or health experts with regards to this.
When to take Gluten- free diet?
Gluten- free diet is preferred to the people who are either sensitive to gluten also known as ‘gluten sensitivity’ or having celiac disease. Both of these conditions are discussed below.
Gluten sensitivity
When people having gluten sensitivity or intolerance are prompt to cut gluten form their diets, though they can be non-celiac disease person also. However, there is no clarity for the reason of gluten on tolerance occurrence, neither no such test have been introduced so far. The only way to observe is that when the person who is sensitive to gluten will suddenly start feeling unwell after consuming meals containing gluten in it.
It is advisable not to interpret any of the medical issues like headaches, gastrointestinal irritation to be the result of gluten sensitivity, rather visit your health care professional’s such as dietician to know the ground of the occurring symptoms.
The only thing that one can do to test the gluten intolerance is to follow the elimination process. In this temporary eating plan, one can eliminate varieties of food that are likely to be the cause of irritation going in your gut, that includes wheat or grain based products. If this trial goes well, there will be an observable improvement in the symptoms like
- Gas
- Stomach pain
- Headache
- Bloating
- Constipation or diarrhea
- Fatigue.
In addition, there are few people who are allergic to specifically wheat only or are wheat allergic, should avoid intaking of the ingredients containing gluten. It is also said that wheat is significantly contributing in triggering the immune response of the body resulting in headache, sneezing or skin rash, although they can still consume wheat by mixing in small amount with barley and rye.
Celiac disease
Celiac disease is amongst the autoimmune response triggered to gluten. The person having celiac disease even if accidentally consumes food that contains gluten in any form, the one has to face severe issue like belly pain, nausea, diarrhea, bloating or issue in small intestine.
Moreover, gluten ( in any form) becomes intolerable for the person having celiac disease and needs to follow strict diet plan throughout their life.
Common available methods to test the celiac disease:
Blood test: The most common test is the tTG-IgA test, where the blood sample is taken from the patient to test the antibodies that are incorrectly interacting with the gluten protein.
Biopsy from the small intestine: After the blood test of the patient with the positive report will likely to go for the biopsy. In this process a minor tissue sample is taken and damage is checked in the lab.
The above two are the most preferable options to test the celiac-disease before the one going for the gluten-free diet. It is always suggested for the medical assistance and suggestions before going for gluten-free diet.
Chances of losing weight after getting gluten- free
As people who opts for gluten-free diet restricts themselves in taking varieties of processed foods and refined carbohydrates that has gluten in it, are likely to have the chance of losing weight. However, its really important to follow up your diet, if you have stopped intake of gluten in any form.
Therefore, in this case, once needs to take advice from their dietician and follow the healthy diet rich in other nutrients; additionally fruits, plenty of water, lean proteins and regular exercises is also suggested.
Alternatives after slicing the gluten from the diet:
There are numerous options available that naturally are gluten free and so can be consumed by the person who are on gluten-free diet. These alternatives are:
- Fruits, Vegetables, Dairy.
- Beans, legumes, and nuts
- Brown, white and wild rice.
- Coconut flour, Nut flours
- Cornstarch, Chia, Amaranth
- Fish and seafood.
- Corn, Buckwheat groats (kasha).
- Almond meal flour.
- Cassava, Millet, Yucca, Teff, Tapioca.
- Beans, nuts and legumes.
- Soy flour.
Suggested drinks
- Fruit juices, cider, port.
- Wine, fizzy drinks, liqueurs, sherry.
One should be careful in getting the cross-contact also with the gluten-containing grains. When gluten-free grains come in contact with the gluten containing grains in anyway ( growing, milled or manufacture) this is known as cross-contact.
The person should be aware of these precautions, as people who are high sensitive towards gluten, are at high risk too of getting damage to their intestine and hinderance to travelling of other nutrients of getting absorbed into the bloodstream.
If you want to start gluten-free diet
If you are at stage of getting gluten-free diet, you need to visit to your dietitian or physician. They will guide you in preparing a proper diet chart to follow everyday including other nutritional foods, that can fulfill the body’s requirement.
Noticeable tips before making changes in your diet:
- Substitute buck wheat, oats, quinoa, gluten-free grain flour can be used for as other alternatives that are gluten-free for baking or cooking purpose.
- Always check the warnings on the packages before buying any eatables, there can be even processes facility if the product contains gluten. So always check and buy.
- One should always keep the separate utensils for preparing the gluten-free food in your kitchen.
- Some seasonings and artificial colors may contain gluten, so always read the label of the ingredients carefully before buying.