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Gluten-free diet: rules, benefits, side effects

A gluten-free diet or gluten-free diet is a diet that eliminates the intake of gluten. gluten contains foods such as wheat, rye and barley. See the explanation of the rules, benefits and side effects of using this diet for the body.

What is a gluten free diet?

A gluten-free diet is a diet that avoids foods containing gluten. Gluten is a protein found in wheat, barley, rye, spelt, and triticale (a cross between wheat and rye). In addition to foods, gluten can also be present in beverages that contain these ingredients.

Why is gluten bad for some people?

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Although many people can eat foods that contain gluten without experiencing side effects. However, someone with a gluten intolerance or celiac disease may not tolerate it

In addition, people with other medical conditions such as eg. wheat allergies andNon-celiac gluten sensitivities also often gluten. Other reasons to avoid gluten include:

1. Celiac disease

is celiac disease an autoimmune disease in which the body sees gluten as a threat. To eliminate this “threat,” the body overreacts and attacksGluten Protein an.

Unfortunately, this attack also damages the surrounding area, such as the intestinal wall. This can cause nutritional deficiencies, lead to severe digestive problems and anemia and increase the risk of many dangerous diseases.

People with celiac disease often experience severe abdominal pain, diarrhea, constipation, skin rashes, upset stomach, bloating, weight loss, anemia, fatigue and depression.

Interestingly, some people with this condition do not always experience digestive symptoms. Instead, a person may experience other symptoms such as fatigue, depression, and anemia. However, these symptoms also occur with many other conditions, making it difficult to diagnose celiac disease.

2. Non-celiac gluten sensitivity

symptoms of aNon-celiac gluten sensitivity are similar to those of celiac disease such as abdominal pain, bloating, changes in bowel habits, fatigue, eczema or skin rash. However, non-celiac gluten sensitivity is highly controversial. Some experts believe this sensitivity exists, while others believe it only exists in the mind.

For example, one study supported this theory on 35 people with non-celiac disease tested . Researchers gave participants gluten-free and wheat based Flours without being told what to eat.

As a result, the research that two third of participant the Difference between gluten free and wheat based Do not flour could recognize. In fact, nearly half of the participants experienced worse symptoms after eating gluten-free flour. These symptoms can also be caused by other irritants such as FODMAPS, short-chain carbohydrates that can cause digestive problems.

However, there is evidence that gluten sensitivity exists. Ultimately, the evidence revolves around non-celiac mixed gluten sensitivity. However, if you think gluten makes you uncomfortable , contact your doctor immediately.

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Foods to avoid on a gluten-free diet

Following a gluten-free diet is challenging because many foods contain this protein. The following are the main sources of gluten in food, including:

  • Wheat-based foods such as wheat bran, wheat flour, spelt, durum, kamut and semolina.
  • Happens.
  • Rye.
  • Triticale.
  • Malt.

Brewer’s yeast (yeast for brewing and baking).

Below are some foods that may have ingredients containing gluten added:

  • Bread. All breads are wheat based.
  • slices. All noodles are wheat based.
  • Grain. Unless otherwise stated gluten free.
  • Bakery products. Cakes, cookies, muffins, pizza, flour for the outer layer of fried foods and pastries.
  • Snack. Candy, granola bars, crackers, baked beans, flavored chips, popcorn and pretzels.
  • Saucen. Sojasauce, Teriyaki Sauce, Hoisin Sauce, Marinade, Dressing.
  • Beer or flavored alcoholic beverages.

The easiest way to implement a gluten-free diet is to eat whole foods with just one ingredient. Oats, on the other hand, are naturally gluten-free. However, during the manufacturing process, oats can be contaminated with gluten because they are generally processed in the same factory as oat-based foods.

Foods that are safe in a gluten-free diet

The following foods are naturally gluten-free:

  • Meat and fish. All meat and fish dishes, except breaded or breaded meat.
  • Egg. All egg varieties are naturally gluten-free.
  • Dairy products. Like regular milk, yogurt and cheese. However, flavored dairy products may contain additives containing gluten, so be sure to read the label on the package.
  • Fruit and vegetables. All fruits and vegetables are naturally gluten-free.
  • Cereals (grains). Quinoa, rice, buckwheat (buckwheat), tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats (if listed as gluten-free).
  • Starch and flour. Potatoes, potato starch, corn, corn flour, chickpea flour, soy flour, almond flour, coconut flour and tapioca flour.
  • Spreads and oils. All vegetable oil and butter.
  • Most beverages, except beer (unless stated gluten-free).
  • Nuts and seeds.
  • All herbs and spices.

If you are unsure whether a food contains gluten, read the label on the package.

The health benefits of a gluten-free diet

A gluten-free diet has many benefits, especially for people with celiac disease. The following are the main benefits of a gluten-free diet:

1. Alleviates symptoms related to digestive problems

Many people try this diet to treat digestive problems like gas, diarrhea, or constipation. Studies have shown that following this diet can help people with celiac disease and non-celiac disease digestive symptoms to alleviate .

2. Reduces chronic inflammation in patients with celiac disease

This diet can help reduce chronic inflammation in someone with celiac disease. Several studies have shown that a gluten-free diet reduces inflammatory markers such asto the antibody level can reduce. In addition, a gluten-free diet can also help brain damage to treat that caused by gluten become, related inflammation in someone with celiac disease.

3. Increase the energy

Someone with celiac disease often feels tired, lethargic, or has “brain fog.” These symptoms can be caused by malnutrition due to damage to the gut. For example, iron deficiency can cause anemia, a condition common in celiac disease.

If you have celiac disease, switching to a gluten-free diet can help boost energy levels and prevent you from feeling tired and lethargic.

4. Helps to lose weight

When you start this diet, weight loss is something that can happen. Remember that eating patterns muchFast food, and that adds calories. On this diet, a person typically eats a lot of unprocessed foods like fruits, vegetables, and lean proteins.

Gluten-free negative effects

Despite the various health benefits, a gluten-free diet can have some downsides. Here are some of the negative effects that can occur, including:

1. risk of malnutrition

People with celiac disease have an increased risk of malnutrition. These include deficiencies in fiber, iron, calcium, vitamin B12, folic acid, zinc, vitamins A, D, E, and K. Many people on this diet seem to prefer processed foods labeled “gluten-free” over nutritious foods like fruits and vegetables.

2. Constipation

Constipation is a common side effect of this diet. That’s because this diet eliminates many popular sources of fiber like bread, bran, and other wheat-based products. In fact, eating high-fiber foods can promote healthy bowel movements.

If you’re constipated while on a gluten-free diet, try eating more high-fiber fruits and vegetables like broccoli, beans, lentils, Brussels sprouts, and berries.

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