What is gluten and should you be cutting it from your diet? Nicola Perry, a dietitian, gets to the facts of the matter.
so, Nicola, what is gluten?
Gluten is a naturally occurring protein found in wheat, rye, barley, and triticale. It gives bread its fluffiness and elasticity and is commonly used as a stabilizer in food products to prolong shelf life.
who needs to go gluten-free?
People diagnosed with celiac disease must follow a strict gluten-free diet for life. For these people, the smallest exposure to gluten can cause symptoms such as fatigue, nausea, abdominal pain, and difficulty concentrating.
A gluten-free diet may also be recommended for people with non-celiac gluten sensitivity (NCGS). People with NCGS show all the symptoms of celiac disease but have no detectable immune reaction to gluten. For this reason, it can be very hard to diagnose, but generally, these people feel considerably better avoiding gluten.
If you believe you would benefit from a gluten-free lifestyle, it’s best to consult a medical doctor or an accredited practicing dietitian before making any major changes to your diet.
as a dietitian, can you tell me, is it healthy to go gluten-free?
It’s important to understand that being gluten-free doesn’t necessarily mean being healthy. For people without celiac disease or non-celiac gluten sensitivity, there’s no evidence that following a gluten-free diet is better for their health. Gluten-free diets tend to be lower in fiber, whole grains, and some key vitamins and minerals, all of which are important for a healthy gut and overall well-being.
You may have heard the hype around gluten-free diets reducing inflammation or supporting weight loss. A gluten-free diet reduces inflammation in those with celiac disease; however, there is very limited evidence to say that this is the same for those without celiac disease. Also, evidence does not support the claim that a gluten-free diet is beneficial for weight loss, and it is shown that for individuals without gluten sensitivity or celiac disease, the consumption of a gluten-free diet appears to have no nutritional benefit.
how restrictive is a gluten-free diet?
Plenty of wholesome grains are naturally gluten-free, including sorghum, corn, rice, millet, amaranth, quinoa, and buckwheat. These grains also form the basis of most gluten-free products. Look for options that are high in fiber and in gluten-free whole grains, such as sorghum, brown rice, and quinoa.
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
