What is Gluten-free Diet?
A protein that creates a sticky consistency in different types of bread is gluten. Whenever gluten-containing flours such as wheat, rye and barley are mixed with water, it creates a sticky and soft mixture.
When this is baked, the bread is chewy and gives a satisfactory taste. A certain population is allergic to gluten-containing foods.
Symptoms of Gluten Allergy
- Bloating
- Diarrhoea
- Indigestion
- Constipation
- Rashes over skin
- Headache
- Foul smelling, frothy stools
- Unexpected loss of body weight
- Abdomen discomfort
Gluten Foods to avoid
- Wheat breads
- Pasta, cakes, cookies, pizza and pastries made of refined wheat flour
- Beer
- Rye
- Barley
- Spelt
Processed food products have gluten elements in them. Kindly always read the label before consuming.
Gluten-free Foods
Here is the gluten food list to include :
- Fruits
- Eggs
- Nuts
- Legumes
- Rice
- Dairy products
- Vegetables
- Millets
- Seafood
- Chicken
- Oils
- Tubers
Gluten-free flours
- Almond flour
- Amaranth flour (Rajgeera)
- Buckwheat flour
- Rice flour
- Corn flour
- Ragi flour
- Flax seed flour
- Chickpea flour (Bengal gram)
- Quinoa flour
- Bean flour
- Arrowroot flour
The above flours can be used as an alternative to the regular wheat flours available.
Medical Conditions
People or Individuals with the below diseases must strictly follow a gluten-free diet.
Celiac disease: It is an autoimmune condition where the intestinal lining, which contains villi (finger-like projections that absorb nutrients), gets damaged due to exposure to gluten.
Gastrointestinal issues such as diarrhoea, constipation, bloating and abdominal discomfort can occur.
Wheat allergy: Some people are just allergic to wheat, not just the protein gluten.
Non-celiac gluten sensitivity: These individuals do not have the autoimmune condition of celiac disease but are just intolerant to gluten, like a lactose intolerant person.
How to read food labels?
When you consume packed foods, always make it a point to go through the food label.
- Look for “May contain allergen - Gluten/ wheat.”
- “Processed in machines which manufacture other gluten-containing products.”
- Check the ingredients list - avoid the following (they are terms for gluten that are hidden)
- Cracked wheat
- Wheat germ
- Wheat bran
- Kamut
- Hydrolysed wheat protein
- Emmer
- Spelt
- Mono or diglycerides
- Einkorn
- Dextrin
- Emulsifiers
Conclusion
Gluten is a protein found in most chewy breads. This protein is not digested properly in some populations causing gastrointestinal issues, which make them allergic to gluten. The only way to overcome this condition is to consume gluten free foods after consulting your doctor.
FAQs
How to get rid of gluten allergy?
It is an autoimmune condition. The best and most effective way is to follow a gluten-free diet.
Is gluten bad for you?
Since the gut is unable to digest gluten and is sensitive, the gastrointestinal tract gets inflamed, causing abdominal discomfort, bloating, improper bowel habits, malnutrition, skin rashes and weakness.
How to know if you have gluten allergy?
If you observe that whenever you consume high gluten-containing meals, you develop gastrointestinal symptoms, as mentioned above. Then, you need to cut down on gluten, check if the symptoms resolve, and consult your doctor.
What does a gluten allergy rash look like?
Raised, red skin lesions, similar to hives. It can be itchy and develop into vesicles later.
Is gluten-free diet anti-inflammatory?
Yes, if you have any autoimmune conditions or suffering from dysmenorrhea or acne - a six months gluten-free diet is proven to be helpful in reducing the symptoms by up to 20 % in some populations.
