What is Gluten?
Gluten is a complex protein consist of gliadin and glutenin which
mainly found in grains. It is an excellent binding agent in food processing and
commonly used as additives in most of the processed food. According to gluten
property studies, it acts as a binder, holding food together and adding a
“stretchy” quality.
However, gluten is resistant to digestive enzymes in the digestive
tract. The undigested particles may cross the intestinal barrier and stimulates
allergic responses. In addition, components like agglutinin and exorphins in
gluten grains induce the damage of intestinal lining which leads to Leaky Gut
Syndrome. The damage in the small intestine may cause gastrointestinal symptoms
and malabsorption.
Gluten
Intolerance and symptoms.
Gluten intolerance conditions include Celiac Disease (CD), and Wheat
Allergy (WA). On the other hand, non-celiac gluten sensitivity (NCGS) is also
known as gluten intolerance reported in people with no Celiac Disease and Wheat
Allergy. The typical symptoms of gluten intolerance are:
|
· Nausea | Tiredness |
|
· Constipation | Headache |
|
· Bloating | Fibromyalgia-like
joint or muscle pain |
|
· Abdominal pain | Leg or arm
numbness |
|
· Diarrhoea | Foggy mind |
|
·
Irregular bowel movements |
Dermatitis or
skin rash |
The only known treatment for gluten intolerance is a lifelong,
strict gluten-free diet.
Gluten
food.
Grains are the world’s stable food due to their accessibility,
affordability, and longer shelf life. Not all grains contain gluten, therefore a
right choice of gluten-free diet is more beneficial for our health.
Main gluten grains are wheat, barley, rye, malt, spelt, triticale,
and oats. According to gluten studies, similar protein of gliadins exist as
avenins in oats are also referred to as “gluten.”
Examples of processed food that contains gluten are cereals,
pasta, noodles, bread, cakes, pastries, biscuits, alcohol, dressings, processed
meat, vegetarian meat, sauces, seasoning, marinades, soups, and confectionery.
Gluten-free food includes fresh food such as vegetables, fruits,
meats, fish, and poultry. Gluten-free grains or starch includes corn, rice,
potatoes, tapioca, quinoa, millet, amaranth, arrowroot, and buckwheat. However,
it is suggested to eat these grains in their natural form instead of the
processed form such as gluten-free flour, gluten-free pasta, gluten-free
biscuits or cakes.
The Benefit
of choosing a Gluten-free diet (GFD).
Other than improving gastrointestinal health and immune system, a gluten-free
diet also helps in
ü
Weight Loss
A study was conducted on people who avoid gluten without any gluten-related
diseases found was associated with a
decrease in weight over 1 year, lower waist circumference, and higher-high
density lipoprotein (HDL-good cholesterol) levels compared to the general
population.
ü
Insulin
Resistance
A gluten-free diet improves insulin
sensitivity through the suppression of the inflammatory profile according to a
gluten-free diet study.
ü
Endometriosis and
Chronic Pelvic Pain
Studies claimed an improvement in
pain scores after implementation of a gluten-free diet for 6 and 12 months,
respectively.
ü
Fibromyalgia
Patients on the gluten-free diet and
hypocaloric diet for 24 weeks resulted in symptom improvement for both
gluten-sensitive and fibromyalgia symptoms.
ü
Autism
Children's Hospitals and Clinics of Minnesota reports that a
gluten-free diet does seem to help with improvement in behavior, social skills,
and learning in children with autism.
ü
Epilepsy
In a study conducted in 2016, 6 out of 7 patients with celiac
disease had their seizures completely under control and were able to
discontinue antiepileptic medications after 5 months on the gluten-free diet.
ü
Last not least, while on a gluten-free diet we
tend to avoid the intake of processed food which has a positive impact on
improving our overall health.
By Nutritionist Moga
Anna Hoo Clinic
, . Non‐coeliac gluten sensitivity: piecing the puzzle
together. United
European Gastroenterol J 2015; 3: 160– 165.
Roszkowska A, Pawlicka M, Mroczek A, Bałabuszek K. Iwanicka
BN. Non-Celiac Gluten Sensitivity: A Review. Medicina (Kaunas). 2019 Jun; 55(6): 222.
Niland B., MD and Brooks D. Cash, MD. Health Benefits and
Adverse Effects of a Gluten-Free Diet in Non–Celiac Disease Patients. Gastroenterol Hepatol (N Y). 2018 Feb;
14(2): 82–91.
Soaresab FLP, Matosob RO, Teixeirab LG, Menezesc Z, Pereiraab
SS, Alvesb AC,…..Leiteb JIA. Gluten-free diet reduces adiposity, inflammation
and insulin resistance associated with the induction of PPAR-alpha and
PPAR-gamma expression. JNB Volume 24,
Issue 6, June 2013, Pages 1105-1111
