Gluten intolerance also known as gluten sensitivity is an inability to digest gluten. If your immune system reacts to eating gluten, a protein found in food products like barley, rye, and wheat grains; then you are experiencing gluten intolerance. The potential causes leading to gluten intolerance include three forms of gluten intolerance: celiac disease, non-celiac gluten sensitivity, and wheat allergy.
Gluten-containing foods contain 70% of gliadin which is a class of protein that is associated with celiac disease. Gliadin is a peptide in gluten-containing foods which upon ingestion reacts and causes inflammation because of the helper T-cells if you are intolerant to gluten.The common symptom of celiac disease includes gastrointestinal problems, skin reactions, and other autoimmune disorders as well.
1. Gastrointestinal problems include diarrhea, constipation, and stools that have a foul smell. Since the digestive system reacts to gluten it damages the lining of the small intestine leading to digestive discomfort, inflammation, diarrhea, or constipation. This also results in foul-smelling faces due to lack of nutrient absorption and dehydration.
2. Gluten intolerance can also lead to skin reactions like dermatitis herpetiform, reddening of the skin, and skin rashes like hives.
3. Having a severe disease or gluten intolerance can also make you prone to other autoimmune conditions such as autoimmune thyroid disease, autoimmune bowel disease, or autoimmune liver diseases.
4. Gluten intolerance can cause changes in the gut microbiota leading to an increased level of harmful bacteria which may ultimately affect the central nervous system and increases the risk of depression and anxiety.
5. Feeling tired or experiencing fatigue is a common symptom of any autoimmune disorder including gluten sensitivity. Experiencing brain fog, chronic pain, sleep disruptions, weakness, and headache can all be included as a symptom of gluten intolerance.There is no permanent treatment for gluten intolerance but there are a few ways that can help reduce the symptoms. Incorporating a gluten-free diet can help in the treatment of gluten intolerance. Celiac sensitivity can only be reduced and avoided by having a gluten-free diet for their whole life. On the other hand, people experiencing non-celiac sensitivity can go on a gluten-free diet till the symptoms reduce and reintroduce foods containing gluten in small quantities after 1 or 2 years. In terms of people with wheat allergy, usually, children outgrow a wheat allergy as they age and they can reintroduce wheat and wheat-containing products, whereas adults with wheat allergy usually have it for life and thus have to follow a gluten-free diet.Below is a list that illustrates what should be avoided in the gluten-free diet to reduce the symptoms of gluten sensitivity.
6. Some grains which contain gluten are wheat, barley, Rai, couscous, and triticale.
7. Most bread and other baked goods are made from wheat flour or other gluten-containing grains like white bread, whole wheat bread, Rai bread, sourdough bread, cakes, pastries, donuts, cookies, et cetera.
8. Many processed foods may also contain gluten which you should be aware of if you are gluten intolerant. Foods like breakfast cereals processed cheese, canned foods, processed meat, etc.
· There are some food ingredients with hidden gluten that may affect the person experiencing gluten intolerance:
a. Oats: naturally oats are gluten-free but while processing, gluten might get added by the use of the same processing units
b. Malt: malt is found in chocolates which may contain gluten
c. Tomato ketchup: tomato ketchup is gluten-free naturally but some contain distilled vinegar which contains gluten in it and thus, should be avoided by gluten intolerant people
d. Baking powder: baking powder is naturally gluten-free, but to smoothen its texture corn starch is mixed with it which contains gluten
e. Gram flour: usually corn flour (which contains gluten) is added to the gram flour packets to give a smooth texture to the flour
f. Ready-to-use masala packs: these packets contain hing in them which contains gluten.
g. Corn starch: corn starch can be contaminated by wheat flour to give a smooth texture
h. Cheese: all forms of cheese are gluten-free but it can be easily contaminated in the processing step. Thus, people who have gluten intolerance should avoid all types of cheese
i. Yeast: one should check the pack before purchasing fresh yeast as it contains gluten
Foods that can be enjoyed in a gluten-free diet include:
1. Many of the most grains contain gluten but there are plenty of nutritious gluten-free grains like sorghum, quinoa, oats, buckwheat, amaranth, and brown rice which can be included in the gluten-free diet.
2. Beans and legumes are gluten-free which is why they are used to prepare gluten-free products.
3. All fruits and vegetables are naturally gluten-free. Including fruits like apples, avocados, berries, bananas, citrus fruits, melons, and Vegetables like green leafy vegetables, sweet potato, onions, broccoli, carrots, and Brussel sprouts, et cetera helps in reducing the symptoms.
4. Animal proteins are also considered gluten-free which include eggs, poultry, meat, fish, and dairy products.
5. Nuts and seeds are also used as an alternative to making gluten-free products since they do not contain gluten. Almonds, walnuts, cashews, Brazil nuts, pumpkin seeds, sunflower seeds, et cetera can be included in the diet since they are also a rich source of omega-3 fatty acids.