Nowadays, there are more and more food products labeled with ‘gluten-free’ in the market. Surprisingly, most of the buyers of gluten-free products have no issue with gluten. Is gluten bad for us? Do we really need to avoid gluten?
What is gluten?
Gluten is a type of plant-based protein that can be found in wheat, barley, rye and triticale. Gluten is formed when two proteins, glutenin and gliadin, are mixed with water. The dough will be highly elastic and the texture is rubbery. When we pull the baked bread, it is stringy and fluffy. This is the reason why grains containing gluten are suitable for making bread and other baked products.
Who should avoid gluten?
1. People with Celiac Disease
Celiac disease is an autoimmune reaction. It may be due to the improper digestion of gluten and overreaction to gluten by our immune system. This autoimmune reaction damages the lining cells on the small intestine, which function to absorb nutrients into our bodies. People who have celiac disease without proper management may undergo intestinal damage and malnutrition in the long run due to nutrient deficiency.
Symptoms:
- abdominal pain
- bloating and gas
- constipation
- diarrhea
- weight loss
- fatigue
- anemia
2. People with Gluten Intolerance or Gluten Sensitivity
Gluten intolerance can also be known as gluten sensitivity and non-celiac gluten sensitivity (NCGS). It has similar symptoms with celiac disease, but it does not trigger immune response and cause intestinal damage. Gluten intolerance is clinically recognized less severe than celiac disease. It can be determined after having a negative result for celiac disease and wheat allergy test.
Symptoms:
- abdominal pain
- bloating and gas
- constipation
- diarrhea
- headaches
- brain fog
- joint or muscle pain
3. People with Wheat Allergy
Wheat allergy is an immune response which occurs when a person consumes foods containing wheat. It occurs when the body produces antibodies to proteins found in wheat, but not necessarily gluten. Here is the difference between wheat allergy and celiac disease.
Symptoms:
- nausea or vomiting
- diarrhea
- swelling, itching or irritation of mouth or throat
- hives or itchy rash of skin
- nasal congestion
- difficulty breathing
Should I avoid gluten?
In fact, there is no evidence to prove that a gluten-free diet is beneficial for us. Only people with certain medical conditions such as celiac disease, gluten intolerance and wheat allergy need to avoid gluten.
Conclusion
In conclusion, it is not necessary to avoid gluten because gluten-containing foods such as wheat, barley and cereals are nutritious grains for us. In addition, if you are practising a gluten-free diet, pay attention to the fiber and micronutrients (vitamin B, iron, zinc, calcium, phosphorus etc.) intake to prevent nutrient deficiency.
References:
Harvard T.H. Chan. n.d. Gluten: A Benefit or Harm to the Body? Retrieved from: https://www.hsph.harvard.edu/nutritionsource/gluten/
Jillian Kubala. 2019. Is Gluten Bad for You? A Critical Look. Retrieved from: https://www.healthline.com/nutrition/is-gluten-bad