A gluten-free diet is as trendy as the latest purse, but if you don’t have celiac disease — which is marked by severe gluten intolerance — can you benefit from cutting out gluten foods?
Gluten-Free Products
When you’re searching for gluten-free
foods, you’re likely limited to a handful of snacks and a small number of
ingredients. Even if you don’t have celiac disease, or are otherwise sensitive
to gluten, cutting out gluten can also help you better control your diet. “Gluten-free Products in
Pakistan foods can fill you up and give you
more energy throughout the day,” says Lauren Streicher, M.D., associate clinical
professor of obstetrics and gynaecology at North-western University and the
Centre for Women’s Health in Chicago. Dietary experts note that those who go
gluten-free should be mindful about how much they’re eating, and should consult
with their doctor first, just to make sure their food choices aren’t likely to
trigger a gluten intolerance.
Is A Gluten-Free Diet Worth It?
Answers From Medical Experts Dr. Emily
Balch, a paediatric gastroenterologist at New York-Presbyterian/Columbia
University Medical Centre and assistant professor of pediatrics at Columbia
University College of Physicians and Surgeons, has treated celiac disease and
is familiar with the difficulties of staying away from gluten. She and fellow
gastroenterologist Patrick F. Robertson, a professor of medicine at the
University of Alabama at Birmingham, have an answer to that question. “The
general consensus is that gluten-free is a reasonable choice for people who are
intolerant to gluten for obvious reasons,” Balch says. “But for people who
don’t have celiac disease, avoiding gluten isn’t as important for avoiding
harmful effects.
The Health Benefits of Eating Gluten-Free
According to the USDA, gluten-free foods
are those that are less than 20 percent protein and less than 20 percent carbohydrate.
There are many types of gluten-free foods, and they are often high in protein
or fibre. It’s true that many of the foods that are labelled “gluten-free” are
loaded with added sugar and other fillers that make them worse for your body,
but you can avoid that if you choose a few of these foods that are high in
protein or fibre. Unprocessed plant foods are the healthiest foods for your
body. Remember that just because a food is labelled gluten-free, doesn’t mean
it is healthy for you.
How You Can Make Sure You’re Eating Healthy on a
Gluten-Free Diet
Here are some tips from Cleveland Clinic
gastroenterologist Dr. Ruchi Gupta for not missing out on the foods you love,
and avoiding food sensitivities that leave you feeling bloated and gassy:
1. The easiest way to not feel bloated is
to eat a moderate amount of fibre. Fibre binds to water in your intestines to
prevent the bulk from coming back up — which allows you to feel full.
2. Not everyone has to eat gluten-free, so
don’t stress out if you’re eating something with gluten in it. Your body needs
protein, and some grain products are made from sources of protein.
3. The less protein you eat, the more
likely you are to feel bloated. Aim for an overall protein intake of about two
to three grams per meal, per day, and you’ll be less likely to get gassy and
bloated.
Conclusion
Grain-free and low-carb diets are obviously
a wonderful addition to any balanced diet. It gives you the opportunity to cut
down on the number of harmful carbs you consume on a daily basis and increases
the amount of soluble fibre that is in your diet. The downside is that these
diets often focus on an old-fashioned way of eating and there are a lot of
additives, and this can cause problems if you’re already experiencing stomach
discomfort.
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