Should You Go Gluten Free?

Posted by Aarti Shah on August 22nd, 2019

Every once in a while, a new diet surfaces and becomes popular. It becomes a trend followed by many people with a lack of realization if it is good or bad for them. One of the “hot” diet trends today is going “gluten free”. Supermarket isles and health food stores are filled with “gluten free” options. Restaurants also are offering dishes that are “gluten free”. So, how is this diet becoming popular? Celebrities and social media influencers are endorsing this diet so, its hip to follow them. From weight loss to boosting energy levels, “gluten free” diets have created a buzz among all age groups. However, from a clinical nutritionist’s point of view a gluten free diet  is not recommended unless it is a part of medical nutrition therapy. A large part of the people who follow this diet will derive no real benefits and buying these products will just burn a hole in their pockets as they tend to be expensive.

So, before following any diet, one should do a thorough check about the efficacy of the diet. And, there would be no one better than a nutritionist specializing in clinical nutrition or a clinical dietitian who would be able to educate you on its benefits and risks.

What is gluten?

Gluten is a protein found in wheat, rye and barley and the products made out of them. To explain it in a simple manner - when one makes dough out of wheat flour and then washes it under water, the starch is washed away and what remains behind is the rubbery mass which is gluten – the wheat protein which gives the elastic texture to the dough.

The hype around gluten has made people shun it from their diets. But, there is very little or practically no research published to support all the negative claims that have been or are being made with respect to eating gluten and negative outcomes associated with it. In fact, some studies do show that going “gluten free” without an associated health condition can have an adverse effect on health. This is because consumption of whole grains has been linked to improved health including reducing the risk for Type 2 diabetes, heart disease, etc. Also, diets with no gluten in it can be lower in micronutrients like iron, B vitamins, zinc, etc.

Who should avoid gluten?

Consumption of gluten is fine in normal people. However, there is a section of people that can have serious problems with gluten in their diet. These are people who have celiac disease or have gluten intolerance or have dermatitis herpetiformis. Let us see what these conditions are for which going “gluten free” becomes mandatory:

1. Celiac Disease

Celiac disease is an auto-immune condition wherein the body's immune system reacts to gluten by aiming the small intestine. The body senses gluten as a toxin and the immune cells overreact and attack it.  If the person with this condition continues eating gluten in the diet it results in inflammation with symptoms such as bloating, diarrhea, fatigue, malnutrition, etc.

2. Gluten sensitivity / Gluten intolerance

Gluten sensitivity / gluten intolerance is not an autoimmune disease. It is similar to lactose intolerance. Here, the body cannot metabolize the gluten. People who are gluten intolerant experience gastrointestinal symptoms like diarrhea, flatulence, bloating or constipation and irritable bowel symptoms on consumption of gluten. Unlike celiac disease, gluten sensitivity / intolerance does not have serious consequences. Gluten is avoided to avoid the symptoms.

3. Dermatitis herpetiformis (DH)

It is a form of celiac disease that triggers the immune system and attacks the skin. It causes lot of itching and rashes may also be formed which can prove to be very painful. Once diagnosed, people tend to stick to a diet free from gluten as it helps them stay away from the painful rashes and the constant itching. They do not get any digestive symptoms.

In these conditions, a “gluten free” diet becomes a part of the medical nutrition therapy to be undertaken under the expert guidance of a clinical nutritionist. There are various grains that are gluten free. Grains like bajra, jowar, nachni (ragi), corn, amaranth, buckwheat, quinoa, millets, etc. Incorporating them in the regular diet is important to not miss out on the vital nutrients that come from the grains. Choose less of commercially available processed “gluten free” foods as they could be high in sugar, salt, saturated fats and calories.  

As far as a “gluten free” diet being a part of weight loss programs is concerned, one needs to remember that omitting any particular food group that provides energy - mainly grains is bound to bring in weight loss. However, the omission of any food group cannot be long lasting and above all one may miss out on the important nutrients coming in from that group. This omission could lead to various micronutrient deficiencies. In fact, any diet within a weight management program in the absence of a medical condition should include all food groups with physical activity for long lasting effects it has to offer. Going “gluten free” has no benefits. And, one should never self diagnose the symptoms. It is important to see a doctor or a dietitian who practices clinical nutrition if you feel you would have any symptoms that would be suggestive of any of the conditions above.