‘Gluten’ is often an attention seeking term in the current day diet and nutrition circle. While many people were ignorant of its existence a few decades ago, there were rarely any claims of promoting something gluten free in the diet or discussions about gluten intolerance. However, much has changed today and gluten is often frowned upon as a bad thing that does more harm to your health and body; gluten is often considered to be the root cause for chronic gastro-intestinal (GI) disturbances.
But is gluten really as bad as it is hailed to be? Can avoiding gluten and sticking to a gluten free diet help you avoid the risk of chronic GI disturbances? In this health article we help you understand more about gluten and also address a few common myths surrounding gluten.
What is gluten?
Gluten is a type of protein found in cereals such as wheat, rye, and barley. Generally the human digestive system is capable of digesting gluten without much discomfort or any adverse effects. However, for some, their digestive system cannot digest gluten as easily and they develop chronic GI problems such as nausea or vomiting, bloating and gas, diarrhea or constipation.
Myth 1 - Celiac disease is the cause for every gluten intolerance or gluten insensitivity.
Fact - Celiac disease is an autoimmune condition triggered by gluten ingestion that affects the small intestine. But every gluten intolerance or gluten insensitivity is not a celiac disease. Despite the widely popular misconception that gluten intolerance = celiac disease, the fact is non-celiac gluten sensitivity (NCGS) is more common than celiac disease. In fact the number of people preferring a gluten-free diet for NCGS is far greater than those with an established diagnosis of celiac disease or an undiagnosed celiac disease. Studies have shown that only one out of every 133 gluten intolerance cases are of celiac disease.
Myth 2 - Gluten free always means a healthy diet choice.
Fact - Gluten-free doesn’t always mean a healthy diet choice. A gluten-free diet is a must for people with celiac disease, it may also provide certain benefits to people who believe they have NCGS . But preferring a gluten-free diet without any strong reason may not serve any benefits. On the contrary, it may lead to deficiency of a wide range of crucial vitamins, essential minerals, and dietary fiber. It is recommended to include foods that are naturally free of gluten such as whole grains, fruits, soy, vegetables, legumes, eggs, nuts, ground flaxseeds, and seafood in your diet, rather than opt for foods with their gluten removed.
Myth 3 - A gluten free diet helps you avoid the risk of chronic GI disturbances.
Fact - Gluten is not the sole reason for all your chronic GI woes. Gluten is receiving more slack than it deserves. Studies state that many people with NCGS may also have chronic GI conditions such as irritable bowel syndrome, who also seem to have NCGS, may not benefit only with a gluten free diet. Such individuals should preferably have a fermentable oligo-di-monosaccharides and polyols (FODMAPs) diet, which is basically a diet low in poorly absorbed carbohydrates. A typical FODMAPs diet includes foods rich in fructose, lactose, legumes, and other natural sugars.
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