Benarkah Diet Gluten Free Memang Lebih Sehat?

Benarkah Diet Gluten Free Memang Lebih Sehat?
Ilustrasi makanan yang mengandung gluten. Credit: Freepik

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Diet bebas gluten sering dipilih menjadi gaya hidup bagi sebagian orang yang ingin memiliki pola makan lebih sehat. Pola makan ini dianggap efektif untuk menurunkan berat badan dan menjaga kesehatan. Benarkah demikian?

 

Apa Itu Diet Bebas Gluten (Gluten Free)?

Diet bebas gluten adalah pola makan yang menghindari gluten, yaitu sejenis protein yang terdapat di gandum dan padi-padian lainnya. Gluten berfungsi sebagai perekat untuk membantu menjaga makanan tetap menempel sekaligus menjaga bentuk makanan.

Bagi sebagian orang, mengonsumsi gluten tidak menimbulkan efek samping serius. Namun pada sebagian orang lainnya, mengonsumsi gluten dapat memicu intoleransi gluten yaitu ketidakmampuan tubuh mencerna protein gluten.

Ketika intoleransi gluten ini parah, kondisi ini dikenal dengan istilah penyakit celiac dimana tubuh menganggap gluten sebagai ancaman. Pada pengidap celiac, mengonsumsi gluten akan menyebabkan gejala seperti diare, anemia, pembengkakan dan kerusakan jaringan, serta nyeri pada tulang.

Pada diet bebas gluten, Anda dianjurkan menghindari semua makanan yang mengandung protein gluten. Artinya, Anda perlu menghindari makanan yang tidak diolah atau dicampur dengan biji-bijian atau pengawet yang mengandung gluten seperti olahan roti, mi, pasta, biskuit dan makanan yang terbuat dari tepung terigu.

Sebagai gantinya, Anda dapat mengonsumsi makanan bebas gluten seperti kacang-kacangan alami, telur, daging, sayur, buah, susu, dan olahan tepung jagung, tepung beras, atau kentang.

Baca Juga: Ini Tandanya Anda Mengalami Intoleransi Gluten

 

Benarkah Diet Bebas Gluten Lebih Sehat?

Diet bebas gluten awalnya ditujukan untuk penderita penyakit celiac dan intoleransi gluten yang tubuhnya tidak mampu mencerna gluten dengan baik. Namun belakangan ini, diet bebas gluten banyak dilakukan oleh kelompok orang yang tidak memiliki masalah pencernaan.

Meskipun memiliki berbagai manfaat seperti menurunkan berat badan, namun para ahli tidak menganjurkan orang yang sehat untuk melakukan diet bebas gluten.

Hingga kini para ahli belum dapat memastikan apakah diet bebas gluten dapat memberi manfaat kesehatan pencernaan yang lebih baik pada orang yang tidak memiliki masalah pencernaan gluten.

Dilansir dari John Hopkins Medicine, bagi Anda yang tidak memiliki penyakit celiac namun menjalalani diet bebas gluten dapat mengalami risiko kekurangan nutrisi yang dibutuhkan tubuh. Sebagian makanan yang mengandung gluten mengandung vitamin dan mineral penting seperti vitamin B, zat besi dan magnesium.

Ketika mengurangi asupan makanan tersebut, hal ini berpotensi menyebabkan Anda kekurangan nutrisi. Selain itu, makanan biji-bijian atau padi-padian juga bermanfaat untuk melindungi jantung dari risiko penyakit jantung dan stroke. Untuk itu sebaiknya konsulltasikan dengan ahli gizi mengenai menu diet yang sebaiknya Anda konsumsi.

Baca Juga: Apakah Diet Gluten Free Aman Bagi Tubuh?

 

Bagi Anda yang tidak memiliki masalah pencernaan, intoleransi gluten dan penyakit celiac namun ingin menjalani diet sehat sebaiknya mulai lah dengan mengurangi makanan olahan sebelum mengurangi makanan yang mengandung gluten. 

Perbanyak mengonsumsi buah dan sayuran, protein rendah lemak, serta roti atau gandum utuh sebagai sumber karbohidrat. Beberapa orang yang memperbaiki pola makan dengan memperbanyak buah, sayur dan protein rendah lemak menunjukkan penurunan berat badan dan merasa badan lebih sehat tanpa perlu mengurangi makanan yang mengandung gluten.

 

Diet bebas gluten utamanya ditujukan bagi penderita penyakit celiac atau intoleransi gluten. Menjalani diet bebas gluten bagi orang yang tidak memiliki masalah pencernaan berpotensi mengalami kekurangan nutrisi dan kekurangan zat yang melindungi jantung.

Bagi Anda yang ingin menjalani diet bebas gluten, sebaiknya konsultasikan terlebih dahulu dengan dokter atau ahli gizi untuk mendapatkan rekomendasi menu yang sesuai. Anda juga dapat berkonsultasi melalui aplikasi Ai Care yang bisa diunduh di Play Store atau App Store.

 

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Rabu, 4 Oktober 2023 | 09:46

Kubala, J. (2019). Is Gluten Bad for You? A Critical Look. Available from: https://www.healthline.com/nutrition/is-gluten-bad

Fletcher, J. (2022). What is a gluten-free diet?: Definition, foods, benefits, and risks. Available from: https://www.medicalnewstoday.com/articles/gluten-free

Mayo Clinic. Nutrition and Healthy Eating. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

 

John Hopkins Medicine. Gluten-Free Diet: Is It Right for Me?. Available from: https://www.hopkinsmedicine.org/health/conditions-and-diseases/celiac-disease/what-is-a-glutenfree-diet

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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Bindings
      • 0: 6047
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 6984
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      • 0: 9642
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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