The gluten-free diet is becoming increasingly popular, with many people eager to try this modern health trend. This diet involves avoiding gluten, a protein found in wheat, barley, and rye.
While some people hope to gain health benefits from a gluten-free diet, it is essential to ask: Is this diet suitable for everyone?
What is gluten?
Gluten is a protein compound found in grains and cereals, including wheat, rye, and barley. Gluten can add elasticity to dough and act as a glue, holding food together and helping it maintain its shape.
For most people, gluten is safe and can be consumed as part of a regular diet. However, some individuals may experience negative reactions to gluten, particularly those with Celiac disease or gluten sensitivity, a condition related to autoimmune disorders.
How does a gluten-free diet work?
A gluten-free diet means avoiding all foods and products that contain gluten. Instead, you would choose gluten-free alternatives like bread and pasta made from rice, corn, or almond flour. It is also important to focus on naturally gluten-free foods such as fruits, vegetables, meat, fish, eggs, and certain dairy products.
When shopping for packaged foods, carefully check the ingredient list for gluten-containing items like wheat, barley, or rye. If these are listed, it's best to avoid that product.
Benefits of a gluten-free diet
For individuals with Celiac disease or gluten sensitivity, a gluten-free diet is essential and offers significant health benefits. However, even those without these conditions may notice improvements in their well-being.
Benefits of a gluten-free diet can include:
- Increased energy levels
- Improved digestive health
- Relief from common symptoms like fatigue, headaches, and joint pain
- Reduced skin issues such as rashes or eczema
- Lowered overall inflammation in the body
- Support for maintaining a healthy weight
Is a gluten-free diet suitable for everyone?
Not everyone requires a gluten-free diet. It is especially beneficial for people with celiac disease, gluten sensitivity, or wheat allergies. For people who do not have these conditions, there is no compelling scientific evidence that eating gluten free is healthier or more beneficial.
In fact, if not properly planned, a gluten-free diet can result in nutritional deficiencies. Wheat and other gluten-containing grains are rich in fiber. Eliminating gluten without finding alternative fiber sources may result in digestive problems such as constipation.
If you are thinking about going gluten-free and do not have any underlying health issues, you should first consult with a doctor or nutritionist. You can also make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.
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- Sean Edbert Lim, MBBS
Rayan Raman, MS, RD and Rachael Ajmera, MS, RD (2023). The Gluten-Free Diet: A Beginner’s Guide with Meal Plan. Available from: https://www.healthline.com/nutrition/gluten-free-diet
Mayo Clinic (2022). Gluten-free: What does that mean?. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/gluten-free-what-does-that-mean
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
Celiac Disease Foundation. What is Gluten?. Available from: https://celiac.org/gluten-free-living/what-is-gluten/
Medline Plus (2022). Learn about gluten-free diets. Available from: https://medlineplus.gov/ency/patientinstructions/000813.htm
Mayo Clinic (2024). Gluten-free diet. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
