Gluten - What’s the fuss about? Gluten is a type of protein found in grains, cereals and bread made from wheat, barley, rye and spelt.
Those with Celiac Disease cannot tolerate gluten which results in an individual experiencing a sudden reaction to wheat products, such as asthma or anaphylaxis. Symptoms can also be displayed as brain fog, fatigue, depression and aches and pains.
However, a new condition has surfaced called ‘non-celiac gluten sensitivity (NCGS) – a condition that is starting to become recognised by health experts (1,2). NCGS can cause digestive symptoms that can be similar to IBS such as diarrhoea, constipation, wind, bloating, heartburn and pain after eating.
The best way to establish if you have gluten sensitivity is to simply eliminate it from your diet for three weeks. You may start to notice that you feel better within the first week (3). You don’t have to buy lots of ‘freefrom’ products, substitutes for a gluten-free diet include alternatives such as rice, buckwheat, quinoa, corn, millet, and oats (some oats contain small traces of gluten which should have very little effect unless you have celiac disease).
After three weeks, you can start to slowly reintroduce it to see if it triggers any symptoms. You may even find that you can tolerate small amounts of gluten, but just not a lot. It’s easy to go overboard with gluten as it can be hidden in many processed foods so sometimes simply cutting these foods out of your diet can contribute to improved gut health.
Tips to go gluten-free:
- Don’t just skip carbs as these contain important fibres essential for gut health. Focus on gluten-free grains such as quinoa and rice.
- Avoid the free-from section at the supermarket and focus on fruits, vegetables, unprocessed meats, fish, eggs, potatoes, and other root vegetables.
- Look out for hidden sources such as soy sauce - Coconut aminos are a great alternative for soy sauce.
- As gluten-containing foods contribute a wide variety of nutrients to your diet, ensure that you are getting adequate vitamins and nutrients by topping up with your supplement
References 1.https://journals.lww.com/ajg/Abstract/2012/12000/Non_Celiac_Wheat_Sensitivity_Diagnosed_by.23.aspx 2.https://journals.lww.com/ajg/Abstract/2011/03000/Gluten_Causes_Gastrointestinal_Symptoms_in.21.aspx 3.https://pubmed.ncbi.nlm.nih.gov/22371218/
