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Gluten-Free Diet: Sources, Benefits, and Adverse Effects

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A gluten-free diet does not contain food items that have gluten. Read the article below to learn more about a gluten-free diet.

Written by

Dr. Anahita Ali

Medically reviewed by

Dr. Achanta Krishna Swaroop

Published At October 17, 2022
Reviewed AtOctober 17, 2022

Introduction

Food is the fuel for the human body. Various food products are natural sources of nutrition that benefit human health and well-being. Proteins are essential for muscle strength and energy. Gluten is a family of prolamin proteins present in cereals and grains naturally. Some people are allergic to gluten. Genetics also plays a role in gluten allergies in some individuals. However, gluten is a part of a healthy, balanced diet.

People with celiac disease (an immune disorder in which the immune system damages the intestines) are allergic to gluten and are advised to take a gluten-free diet. It helps in subsiding various symptoms such as vomiting, constipation, and many more.

What Is Gluten?

Gluten is a protein (called prolamin) naturally found in some cereals such as wheat, rye, and barley. It is a binder to the food or dough made from these cereals. As a result, the dough becomes elastic and fluffy.

What Are the Natural Sources of Gluten?

It is present in:

  • Wheat

  • Semolina.

  • Spelt.

  • Durum.

  • Farro.

  • Farina.

  • Khorasan wheat.

  • Oats (they are naturally gluten-free but get contaminated with gluten while processing in the factory).

  • Triticale.

  • Einkorn.

  • Malt.

  • Barley.

  • Wheat pasta and bread.

Processed Sources of Gluten:

  • Certain candies, cookies, cakes, pies, seafood, barley containing malt, soup, seasoned rice mixes, etc.
  • And forms of beer such as ale, porter, stout beers, french fries, bread, and bulgur wheat are all processed food sources that may contain gluten.

What Are the Benefits of Gluten?

  • The consumption of whole grains reduces the risk of heart diseases and diabetes.

  • It also acts as a probiotic because it supports good bacterial growth in the stomach, making a healthy gut. Reduced or absence of these bacteria results in inflammation, irritation, and cancer.

  • It reduces the exposure to heavy metals that are toxic to humans, such as mercury and lead. These metals enter the human body through the environment or contaminated food such as fish.

  • It prevents excessive calories and unsaturated fats in the body.

What Is a Gluten-Free Diet?

It is a diet that does not contain food items that have gluten and includes only whole food items such as fruits, vegetables, eggs, and meat.

A gluten-free diet is recommended for the following reasons:

  • Celiac Disease:

    • People who are sensitive to gluten generally have celiac disease.

    • It is also called gluten-sensitive enteropathy.

    • It is the inflammation and swelling of the small intestine due to gluten.

    • The symptoms include - diarrhea, weakness, constipation, vomiting, and pain in the stomach. This results in weight loss in adults.

  • Non-Celiac Gluten Sensitivity:

    • It is also called non-celiac wheat sensitivity.

    • In this condition, the patient does not have an allergy to gluten or celiac disease but has similar symptoms. However, the exact cause of this condition is unknown.

    • The symptoms improve after removing gluten from the diet.

  • Gluten Ataxia:

    • In this condition, antibodies are released in the body after eating a gluten-containing diet.

    • It is a rare autoimmune disease.

    • The antibodies attack or damage the nervous system of the patient.

    • The symptoms include difficulty in balancing the feet, dizziness while walking, and difficulty in closing the button of the clothes.

  • Dermatitis Herpetiformis:

    • In this condition, blisters appear on the skin. It also causes rashes and itching.

    • Generally, blisters appear on the knees, scalp, forearm, and butts.

    • The exact cause is unknown; however, after eating a gluten-rich diet, the immune system in the body attacks and damages its cells.

What Are the Benefits of a Gluten-Free Diet?

The gluten-free diet helps in:

  • Subsiding symptoms of the intestine and stomach such as diarrhea, bloating, constipation and others.

  • Reducing chronic inflammation in those who have celiac disease.

  • Boosting the energy in those with celiac disease because a gluten-rich diet makes them feel tired.

  • Reducing weight because it limits the intake of processed foods and junk foods.

What Are the Adverse Effects of a Gluten-Free Diet?

The adverse effects of a gluten-free diet are:

  • Nutritional Deficiency - The patient may develop deficiencies in multiple nutrition such as iron, calcium, and vitamins that play an essential role in health and well-being.

  • Constipation - Deficiency of a fiber-rich diet such as wheat and bread results in poor bowel movement in the intestines. This results in constipation and poor digestion.

  • Expensive - The cost of a gluten-free diet is higher than a regular diet which may be difficult to afford for every patient.

  • Poor Well-Being - The gluten-free diet also affects the patient's psychological health. The patient may also become socially isolated because of limited outside activities and interaction. Not all food places or restaurants provide gluten-free meals, which limit gluten-free food availability. For this reason, people avoid going out with their family and friends.

How to Start a Gluten-Free Diet?

It is best to seek advice from an expert such as a physician or dietitian. However, in general, the following instructions may help:

  • Always check the food labels or packages because some products are naturally gluten-free but may get contaminated with gluten while processing, for example, oats.

  • Use separate utensils for gluten-free food products in the kitchen.

  • Read the food packages and their ingredients carefully before using them. Some may contain wheat in trace amounts. A few food colors and preservatives are also made from gluten.

  • For making bread and cakes, use a substitute for gluten-containing grains.

  • Go for screening or diagnostic testing to know if you need a gluten-free diet. The following tests may help:

    • IgA Anti-Tissue Transglutaminase (TTG) - It is an antibody test to detect the antibodies developed in response to gluten in the body. It can be performed on adults and children under two years of age.

    • Double-Blinded Oral Food Challenge - It is performed in the laboratory or clinic to detect wheat allergy. The test starts by giving the patient a small serving of food. After 15 to 30 minutes, if there are no allergic reactions, the patient is given a larger serving. The process continues until the doctor sees any allergic reaction.

    • Skin Prick Test - The patient's skin is pricked, and different drops of substance are put over the blood. A blood clot is formed if there is an allergic reaction to any substance.

Which Food Products Are Gluten-Free?

  • Fruits and vegetables.

  • Beans, legumes.

  • Unprocessed nuts.

  • Eggs.

  • Meat.

  • Fish.

  • Amaranth.

  • Arrowroot.

  • Buckwheat.

  • Corn.

  • Flax seeds.

  • Flour of rice, soy, and potato.

  • Quinoa.

  • Millet.

What Are Gluten-Free Food Labels?

It is a claim made by the food manufacturers on the food package. However, it may be involuntary or voluntary, depending on the food regulations of any country. Any food package labeled as “gluten-free,” “no gluten,” '' without gluten,” or any other similar label must be cross-checked with its ingredients to consider for a gluten-free diet. These labels help the buyers to pick what is suitable for their health. Therefore, it is essential to see that the food package does not contain gluten-containing products and their derivatives.

Conclusion

Gluten is a protein present naturally in grains and cereals. It has an elastic property that helps the food bind together. However, there are many other health benefits of gluten. For example, a gluten-free diet is helpful in patients who have celiac disease, wheat allergy, or non-celiac gluten sensitivity. However, a gluten-free diet may result in nutritional deficiencies. Therefore, before starting a gluten-free diet, it is best to seek professional help from a physician and dietician to rule out the presence of gluten allergy.

Dr. Achanta Krishna Swaroop
Dr. Achanta Krishna Swaroop

Dentistry

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