Gluten Intolerance: Learn all about the symptoms and food choices

Gluten Intolerance: Learn all about the symptoms and food choices

Gluten – or rather the lack of it in foods – has become popular in recent years. But are you intolerant to gluten and need to switch to gluten-free options? Scroll down for all the answers.

While only 1 percent of the world’s population has celiac disease — an autoimmune disorder that triggers an immune response if an individual consumes gluten — many are intolerant of gluten products. Gluten intolerance is a sensitivity to gluten that can be controlled by reducing or removing gluten from your diet.

to identify Symptoms of gluten intolerance and alternative diet options, Health Shots reaches out to dietitian and dietitian Avni Cowell.

What is gluten?

Starting with the basics, a nationally recognized nutritionist explains exactly what gluten is.

Gluten, a special protein, is found in rye, barley and wheat. It provides these grains’ structure, elasticity, and holds them together.” Without gluten, foods like bread and pasta will break down more easily. Or they may have a firm, firm texture rather than pliable and slightly chewy.

Both wheat and rye contain gluten! Image courtesy: Shutterstock

What is gluten and what are its sources?

Many bread-based products — such as sliced ​​bread, pastries and cakes — pasta, dough, crusts, and crackers are common sources of gluten. The least obvious source is processed meat.

Gluten intolerance occurs when the body does not respond to gluten properly. The condition is also known as gluten sensitivity or non-celiac gluten sensitivity (NCGS). “In the case of a gluten intolerance, the gluten protein may travel to your colon undigested or only partially digested. This may lead to a series of uncomfortable symptoms that one experiences after eating gluten.”

Symptoms of gluten intolerance

Gluten intolerance can cause a person to experience constipation, diarrhea, abdominal pain, or excessive bloating. But the symptoms of gluten intolerance are not limited to digestive disorders Just. It can also lead to bone or joint pain. When eating a gluten-rich meal, if you find yourself having a headache or feel tired; There is a possibility that you are allergic to gluten. Brain fog Difficulty thinking – or unexplained mood changes are some other possible signs of NCGS.

wheat allergy
Sickness after eating gluten is gluten intolerance, Image Courtesy: Shutterstock

Alternative food options if you have a gluten intolerance

When you’re looking for alternatives, know that not all whole grains are gluten-based. Therefore, you can still get other sources of whole grains. “Avoid barley, rye, and whole wheat. Choose brown rice, quinoa, buckwheat, and millet instead.”

All fruits and vegetables are naturally gluten-free. But you may want to steer clear of frozen and processed fruits and vegetables.

Read also: Itching, redness, or diarrhea: Watch out for symptoms of alcohol intolerance

In general, all unprocessed plant or animal proteins are gluten-free. Nuts, seeds, legumes, chicken, red meat, seafood – all of these are welcome on your plate.

“When we talk about dairy, avoid flavored and processed milk.” Your gluten-free diet can easily include milk, butter, ghee, cream and paneer. It’s also a yes to raw fruit juice, tea, and coffee. But distilled or flavored drinks are not allowed.

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