Should You Go Gluten-Free? What the Diet Involves & the Benefits

There is a lot of information about gluten in the media and on social networks. Often, these statements are half-true or even outright false. Many people believe that a gluten-free diet is healthier. We clear things up.

What is gluten, and how does it affect the body?

Wheat is one of the most important staple foods in the world, consisting of 8–15% protein. About 85% of that protein is gluten. Gluten is also found in spelt, rye, barley, and green spelt, as well as in standard oats. It’s a complex mixture of proteins, mainly gliadin and glutenin. Due to its properties, gluten is often referred to as "glue protein."

If you don’t have a gluten intolerance or coeliac disease, gluten is processed like other proteins in your body and absorbed through the small intestine. Gluten provides amino acids, which are necessary for metabolic processes such as tissue building and energy production. However, if you are gluten intolerant, you might experience some of the unpleasant symptoms described below. In cases of coeliac disease, gluten triggers an autoimmune reaction and inflammation in the small intestine’s lining. This leads to the shrinking of the villi and impairs nutrient absorption, causing deficiencies that result in various symptoms.

What does gluten-free mean? A complete guide for beginners

Gluten-free means the product contains no gluten. That means eliminating foods containing wheat, spelt, rye, barley, green spelt, and standard oats from your diet. If you’re just starting a gluten-free lifestyle, begin by clearing out your pantry and fridge. Give gluten-containing foods to friends or family, donate them, or throw them away. If not everyone in your household avoids gluten, ensure you have a gluten-free zone in your kitchen. Both preparation and storage are key to avoiding contamination. Even small crumbs can cause problems, so use separate kitchen utensils and clean all surfaces thoroughly. Hard-to-clean tools like wooden cutting boards should either be replaced or kept separate. You can also colour-code your utensils to distinguish them from those used with gluten-containing foods.

Is gluten-free really better? Who could benefit from a gluten-free diet

A gluten-free diet is trendy. Many people choose to eat gluten-free, believing it will positively impact their health. However, this isn’t necessary unless you experience digestive issues after eating gluten. Gluten-free products can contain unhealthy additives or substitutes, and they often lack essential fibre and vitamins. In this way, cutting out gluten can actually have a negative effect on your health. Additionally, gluten-free products tend to be expensive due to the complex production process.

People diagnosed with coeliac disease, however, must strictly avoid gluten to prevent long-term complications like lymphoma. About 1% of the population is affected by coeliac disease, which is a chronic condition. Currently, the only treatment is a lifelong, strict gluten-free diet, which allows for a symptom-free life. Apart from coeliac disease, gluten intolerance can cause symptoms such as bloating, stomach pain, diarrhoea, and extreme fatigue after eating. However, gluten intolerance typically only results in these immediate symptoms without long-term complications.

Gluten-free foods: What are the options?

The good news is that many foods are naturally gluten-free. These include the following unprocessed foods:

• Maize
• Rice
• Potatoes
• Vegetables
• Fruit
• Nuts
• Eggs
• Meat
• Fish
• Seafood
• Milk
• Honey

…and many more. You can use these to create wholesome meals. If you don’t want to give up bread, baked goods, or pizza, there are various gluten-free flours to choose from.

Gluten-free flours include:

• Rice
• Millet
• Maize
• Buckwheat
• Quinoa
• Chia seeds
• Oats
• Potatoes
• Amaranth
• Legumes

Gluten-free diet: Tips and tricks for a gluten-free lifestyle

Nowadays, gluten-free foods are widely available. You’ll find a range of bread and baked goods from various manufacturers. Baking with gluten-free flours can take some practice, but it’s worth it as there are some delicious recipes. Some restaurants also offer gluten-free versions of their dishes, so it’s worth checking the menu in advance or calling the restaurant.

Certain foods may not be obviously gluten-containing, such as processed meats and meat alternatives. Gluten can also be found in marinades, dressings, ice cream, and sweets. Look for the warning label “may contain traces of gluten.” The symbol of a crossed-out ear of wheat on packaging indicates a gluten-free product, making shopping easier. And don’t forget—beer contains gluten.

Certain medications may also contain gluten. Those with coeliac disease should always check with their pharmacist and read the package inserts carefully.