The Truth About Gluten-Free Diet

Gluten is a type of protein naturally found in certain cereal grains, including wheat, Barley, Rye, Triticale etc.

Gluten acts as a glue that holds food together, giving it structure and elasticity. It's what gives bread its chewy texture and helps cookies hold their shape.

It gives dough its elasticity and helps it rise during baking, contributing to the texture and structure of baked goods like bread, pasta, and pastries. 

Why should one have a Gluten-Free Diet?

The main purpose of a gluten-free diet is to medically manage specific conditions that are caused by gluten. It's not meant as a general health practice or a way to lose weight.

Here is the list of the person who should have a gluten-free diet

• Celiac Disease: An autoimmune disorder where consuming gluten triggers an immune system attack on the small intestine, leading to inflammation and damage.
  

• Gluten Sensitivity: Individuals experience digestive issues and other symptoms like bloating, gas, and headaches upon consuming gluten, but they don't have celiac disease.
  

• Wheat Allergy: An allergic reaction triggered by the proteins in wheat, including gluten.
  

Here is the list of some Natural Gluten Free Foods

• Animal Products, Meat, fish, poultry (not battered or coated) 

• Eggs (whole, whites, yolks) 

• Dairy Products ( unflavoured milk, yoghourt, cheese) 

• Fruits (berries, melons, pineapples, bananas, oranges, pears, peaches, etc.) 

• Vegetables (broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.) 

• Grains: Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff (gluten-free labelled only) 

• Starchy Items: Potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, tapioca flour 

• Plant-Based Fats: Nuts (almonds, walnuts, pistachios, cashews) 

• Seeds (hemp, chia, flax) 

• Healthy Oils (Vegetable oils)

Benefits of a Gluten-Free Diet

• A gluten-free diet can improve digestion and reduce gut issues. 

For people with celiac disease, gluten triggers an immune reaction that damages the small intestine. This damage can lead to digestive problems such as gas, diarrhoea, constipation, and stomach pain. By eliminating gluten from their diet, people with celiac disease can allow their gut to heal and reduce these symptoms.

• Reducing Inflammation

Following a gluten-free diet can potentially lower inflammation in individuals with celiac disease. This is significant because chronic inflammation has been linked to numerous health concerns.

• Increased the energy levels of the Body

Gluten intolerance can cause poor absorption of nutrients, leading to low energy levels. By eliminating gluten from the diet, nutrient absorption improves, resulting in increased energy.

While a gluten-free diet can be beneficial for those with celiac disease or gluten sensitivity, it's essential to acknowledge potential challenges. 

These may include: 

• Increased costs of gluten-free foods 

• Limited food options, especially in social settings 

• The need for diligent label reading to avoid hidden gluten 
  

Seeking professional guidance from a registered dietitian or healthcare professional is crucial. They can provide personalised dietary recommendations and help create a balanced and safe gluten-free meal plan.

It's important to note that a gluten-free diet is not recommended as a general health practice or for weight loss.

However, some individuals may choose to adopt it as a lifestyle choice.