Find out everything you need to know about a gluten-free diet in this article. So that you know how healthy it actually is, where gluten is found and how you can eat a gluten-free diet.
The most important facts at a glance:
- Gluten is a protein that is found in grains such as wheat, spelt or barley.
- A gluten-free diet is an option if you have a wheat allergy, gluten intolerance or wheat sensitivity.
- An allergy can lead to symptoms such as watery eyes and even anaphylactic shock.
- Numerous people suffer from intestinal complaints but do not realise that this could be linked to a gluten-rich diet.
- Gluten-free food does not automatically have to be healthy if the diet is not balanced and does not contain any vitamins.
- A nutrition plan helps with the switch to a gluten-free diet.
The trend towards a gluten-free diet has become increasingly strong in recent years and now seems to have reached the centre of our society. However, many people don't realise what it's all about and why it makes sense at all.
You can find all the answers to these questions here.
Wheat allergy is similar to other allergies. The immune system sees the wheat protein as an "enemy" and tries to fight it. The symptoms can be mild (e.g. watery eyes) or have severe consequences (e.g. anaphylactic shock).
Celiac disease is not an allergy, but an intolerance to gluten. This intolerance leads to inflammation of the intestinal mucosa, which subsequently manifests itself as diarrhoea, vomiting, abdominal pain, flatulence or loss of appetite. Here too, there are different degrees of severity of intolerance. Coeliac disease is hereditary and cannot yet be treated - a gluten-free diet is the only solution.
In contrast to the two options already mentioned, wheat sensitivity cannot be detected in the blood. The people affected suffer from symptoms similar to those of coeliac disease. It is assumed that far more people are affected by wheat sensitivity than by allergy or intolerance2 And although the intolerance cannot be proven here, a gluten-free diet usually helps those affected.
Another possibility as to why some people cannot tolerate gluten could be the "nocebo effect". In contrast to the better-known "placebo effect", the subconscious causes the body to react negatively to gluten-containing products. The cause lies in the "bad reputation" that gluten has now acquired in the public perception.
If you suffer from one of the diseases mentioned above, then a gluten-free diet is a must anyway to avoid the unpleasant symptoms. But how healthy is a gluten-free diet for people who are not affected by an intolerance (coeliac disease)? Since gluten is contained in most common grains, especially wheat, it is excluded from the diet. In a way, this is an advantage when you consider that 3 For athletes, a gluten-free diet is also not a problem. There are plenty of other foods (more on this shortly) that supply the body with gluten-free carbohydrates and provide energy. This means you can continue to do strength and endurance sports without losing muscle mass. Yes and no. It is true that many people have successfully lost weight when switching to gluten-free products.4 But it depends a lot on what kind of lifestyle you lead.5 A positive calorie balance leads to body weight gain. [<[sup>6 The changeover is particularly difficult for people for whom wheat and other gluten-containing grains are an integral part of everyday life. To make it a little easier for you to start a gluten-free life, we have put together a list of practical tips here. With these 6 simple tips, switching to a gluten-free diet is child's play. To make things a little easier, you will find a list of gluten-free foods in the next section. You don't usually have to worry about a deficiency or withdrawal symptoms when making the switch. Many nutritionists provide their patients with a diet plan to make it easier to start a healthier diet. The same approach can work with a gluten-free diet. The advantages of a clearly defined nutrition plan are clear. This is because you can decide for yourself which gluten-free foods you want to include. It also helps immensely to really stick to it. Of course, you can also include cheat days or fasting days in your personalised nutrition plan. As long as the focus is on a gluten-free diet, practically anything goes. A gluten-free diet not only offers a necessary solution for people with coeliac disease or wheat sensitivity, but also an opportunity to consciously rethink and optimise your own eating style. To make it easier to start and implement a gluten-free diet, the use of gluten-free drinking meals can be a valuable support. These astronaut foods are specially designed to provide a nutritious and balanced meal without the use of gluten. Not only do they simplify everyday life by providing a quick and convenient meal option, but they also ensure you get all the nutrients you need without having to constantly study ingredient lists. Gluten-free liquid food can therefore be an excellent addition to your diet plan, especially in times when preparing gluten-free meals seems challenging.This is how healthy a gluten-free diet is
Does a gluten-free diet help you lose weight?
How to successfully switch to a gluten-free diet
To get you started, just 2 gluten-free days a week are enough. Or an "experiment" of 3 weeks without gluten-containing food. Listen to your body and pay attention to whether your well-being improves.
If the cereal products don't end up in the shopping trolley, they can't be eaten later either. This tip may sound ridiculous at first. But it's best to think about it the next time you're wondering which bread to buy.
If you always have enough food at home that isn't based on gluten-containing grains, you won't have to worry about your diet.
Eating out is usually not a problem. At least not if you have already checked in advance whether the restaurant in question also has gluten-free food on the menu. This will also save you the sceptical look on the waiter's face when you ask for gluten-free alternatives.
A little insider tip is that you can prevent the intake of gluten-containing products with the help of intermittent fasting. The idea behind this is that you skip the meal at which you normally eat the most grain (such as the croissant in the morning).
Gluten is often hidden in foods that you wouldn't expect to find it in. The only thing that helps here is to take a close look at the ingredients on the label.A gluten-free diet plan helps with implementation
Gluten-free drinking meals: A practical solution
Conclusion: a gluten-free diet can help
Many people suffer from intestinal problems and don't even realise that it could be due to gluten-containing foods. A partially or completely gluten-free diet can help here.
In the end, the proof of the pudding is in the eating. You have to find out for yourself whether a gluten-free diet works well for you. You have nothing to lose, so it can only be worth trying for a few weeks.
The tips for making a gluten-free diet easier to follow in this article will help you.
FAQ - Frequently asked questions about a gluten-free diet
What is gluten?
Gluten (often also called "gluten") is a protein complex that is found in various types of grain. The protein ensures the elasticity of the dough during baking.
Where is gluten everywhere?
Gluten is contained in the following grains:
- Wheat
- Spelt
- Rye
- Green spelt
- Oats (not in all)
- Single grain
- Barley
- Kamut
- Emmer
- Hard wheat
- Triticale
How healthy is a gluten-free diet?
A gluten-free diet is neither healthy nor unhealthy per se. Rather, it depends on which foods are used to replace the cereal products and how balanced the diet is.
How does gluten intolerance manifest itself?
People with a gluten intolerance often complain of intestinal discomfort, abdominal pain, joint pain or tiredness. If these symptoms always occur after eating wheat products, the likelihood of gluten intolerance is high.
How useful is a gluten-free diet?
A gluten-free diet is particularly useful if you have an allergy, intolerance or wheat sensitivity. A gluten-free diet allows those affected to lead a life without negative symptoms.
How can I eat a gluten-free diet?
A gluten-free diet is possible by avoiding all foods that contain gluten. Vegetables, fruit, eggs and dairy products do not contain gluten - provided they have not been processed.
Is rice gluten-free?
Rice is naturally gluten-free. Although it can be categorised as a grain, it does not contain the problematic gluten protein and can be eaten by anyone with a gluten intolerance.
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Sources
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- Cheng, J., Brar, P.S., Lee, A.R., & Green, P.H. (2010) Body mass index in celiac disease: beneficial effect of a gluten-free diet. J Clin Gastroenterol. 44(4):267-71
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- Aune, D., Keum, N., Giovannucci, E., Fadnes, L.T., Boffetta, P., Greenwood, D.C., Tonstad, S., Vatten, L.J., Riboli, E., & Norat, T. (2016) Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC medicine. 14(1):207
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