Gluten gets quite the bad rap these days, and gluten-free foods and diets are becoming more common than ever. What’s the deal with gluten though, do you need to eliminate it? Read on to find out.
Firstly, what is gluten?
Gluten is a protein found in wheat, rye and barley that helps develop structure of products like breads. Other common food sources of gluten include roti, pasta, upma, pizza, khakhra and so on.
Do you need to avoid it?
Medically, celiac disease is a serious condition where gluten triggers an immune response – it can be harmful to consume gluten and individuals with this condition need to be careful of even gluten contaminated foods. Non celiac gluten sensitivity can also exist, wherein individuals typically experience digestive symptoms when consuming gluten, however it does not illicit an immune reaction.
Should you cut it out if you don’t have an insensitivity or allergy?
There’s nothing inherently wrong with gluten, in fact it’s present in wholegrain foods that also provide nutrients such as fibre, vitamins and minerals. Furthermore, there is also evidence to suggest that eliminating gluten can negatively impact the gut microbiota, which we know has an impact on immunity and health. Unless one has an allergy or intolerance, it’s not necessary to eliminate gluten from their diet.
Lastly, if you do need to eliminate or reduce the consumption of gluten, it is important to ensure your diet is still balanced. Commercial gluten-free products can have a higher content of nutrients such as fats and the use of ingredients such as refined flours. Thus, go beyond the labels and focus on including the nutrients and foods that suit you!
References
- De Palma, G., Nadal, I., Collado, M. C., & Sanz, Y. (2009). Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects. The British journal of nutrition, 102(8), 1154–1160. https://doi.org/10.1017/S0007114509371767
- Fasano, A., Sapone, A., Zevallos, V., & Schuppan, D. (2015). Nonceliac gluten sensitivity. Gastroenterology, 148(6), 1195–1204. https://doi.org/10.1053/j.gastro.2014.12.049
- Gaesser, G. A., & Angadi, S. S. (2012). Gluten-free diet: imprudent dietary advice for the general population?. Journal of the Academy of Nutrition and Dietetics, 112(9), 1330–1333. https://doi.org/10.1016/j.jand.2012.06.009