In recent years, the term "gluten-free" has also received a great deal of public attention and plenty of individuals have turned to gluten-free diets for various health needs. But half of us still do not realize that, what does gluten-free actually mean? We do not know why others need to refrain from gluten and what food is safe to be eaten. Here in this blog we will define the term and the significance of the gluten-free diet and from where it derives.

What is gluten-free?

Gluten is a protein found in wheat, barley, rye and their products. It is a structural protein which gives elasticity and shape to the dough, and the chewy texture to bread and other baked goods.

In individuals with celiac disease, which is an autoimmune condition, intake of gluten triggers extensive harm to their small intestine, which leads to nutrient malabsorption as well as other complications in their health. In others with wheat allergy or non-celiac gluten sensitivity, digestion-related issues, bloating, fatigue, etc., also arise after ingestion of foods that contain gluten.

Sources of Gluten-free diet:

1. Naturally Gluten-Free Grains

• Rice
• Quinoa
• Corn
• Millet
• Buckwheat
• Amaranth

2. Fresh Produce

• Fruits (apple, banana, berries, oranges, etc.)
• Vegetables (spinach, carrot, broccoli, pepper, etc.)

3. Proteins

• Fresh poultry, meat, and fish (unbreaded and unprocessed)
• Eggs
• Legumes (lentils, chickpeas, beans)
• Nuts and seeds

4. Dairy Products

• Milk
• Cheese
• Yogurt (without added ingredients containing gluten)

5. Gluten-Free Flours

• Almond flour
• Coconut flour
• Rice flour
• Chickpea flour

In addition, to these naturally gluten-free foods, most gluten-free foods can now be found in stores, such as breads, pastas, and cereals made of gluten-free foods.

Where to Buy Gluten Free Products?

Bread, spaghetti, pizza bases, and other gluten-free foods are available at most supermarkets and internet retailers. Simply ask your dietician to recommend gluten-free foods if you're unsure.

A few words of advice: each country or certifying body has different gluten thresholds for gluten-free certification, so always carefully read the labels before determining whether a product is truly gluten-free. Seek certifications with stringent gluten limits and testing requirements, such as the Gluten-Free Certification Program (GFCP), which is supported by the Canadian Celiac Association, and the Gluten-Free Certification Organization (GFCO), which was created by the Gluten Intolerance Group (GIG).

Modified food starch and soy sauce are two examples of additives included in processed meals that may contain gluten. Some medications and other non-food items also contain gluten. Cross-contamination, which occurs when gluten-free food is cooked, stored, or served in utensils that may have previously held gluten-containing food, is another thing to be aware of. Oats are a typical food that becomes contaminated in this way.

Why Is a Gluten-Free Diet Important?

A gluten-free diet is critical for people who have celiac disease, since the ingestion of gluten can result in serious damage to the intestines, producing malabsorption of nutrients, anemia, osteoporosis, and other complications. In people with gluten sensitivity, elimination of gluten will ease digestive upset, fatigue, and headaches.

Additionally, others opt for a gluten-free diet for overall health purposes, with the idea that it could help digest food better, increase energy levels, and decrease inflammation. To avoid nutritional deficiencies, it is crucial to maintain a balanced diet while cutting out foods that contain gluten.

Final Thoughts

Whereas a gluten-free diet is essential for individuals with celiac disease and gluten sensitivity, it is important to make informed decisions and consult a healthcare provider or a nutritionist. By including a range of naturally gluten-free foods, one can have a healthy and balanced diet without the problems associated with gluten.

Whether you are considering a gluten-free lifestyle for medical reasons or personal preference, understanding its basics and food sources can help you make healthier dietary choices.