Gluten-Free Diet and its Benefits

You may have heard the statement ‘gluten-free diet’ before. Gluten can be found in grains wheat, barley & rye. This can be confusing for people who are new to this topic. This type of diet is not designed for weight gain or weight loss. It is just a type of diet that has a healing impact on your gut and as a result, you start absorbing all the nutrients from your diet which makes you healthier.

If you have been diagnosed with celiac disease, that means your immune system has started reacting to gluten present in your diet and is damaging your gut. To get fit, you need to remove gluten from your diet, which is the only solution for the celiac disease known to date.
Let us discuss all the basic terms like’ gluten-free’, ‘gluten-free diet’, ‘what foods are gluten-free, ‘gluten-rich food ‘ and ‘gluten-free food’ so that you have basic knowledge about this topic and you know what changes to make in your diet.

Gluten-free foods

• meat
• fish
• fruits and vegetables
• rice
• potatoes
• lentils

You can also consume processed food that is gluten-free, such as ready meals and soups. Also, there are gluten-free alternatives available in the market around us, such as gluten-free bread, flour, pasta, crackers, and biscuits. The gluten-free food list also contains plenty of alcoholic as well as soft drinks. They include:

• fruit juice
• flavoured water
• fizzy drinks
• cider
• wine
• sherry
• spirits
• port
• liqueurs

Also, there is a variety of gluten-free beer and lagers available around us.

For an introduction, gluten is a family of proteins found especially in wheat, barley, and rye. It gets its name from a Latin word that means ‘ glue’ because it gives the flour a sticky nature when mixed with water. This glue-like property of gluten establishes a sticky and dense network that gives bread the ability to rise in height when baked. It also provides bread with a chewy and satisfying nature. Curiously, some people feel uncomfortable after eating food articles that contain gluten. The most severe reaction is known as ‘celiac disease.

Broadly speaking, celiac disease is an autoimmune disorder, in which the body harms itself mistakenly. It affects approximately 10% of the population and can damage both of the intestines heavily. If you feel uneasy after consuming gluten-rich food, the best thing to do is to see a doctor.

The common ways to test yourself for celiac disease are:

Blood test- A blood profile will check on the antibodies that interact in an incorrect manner with the gluten protein. The most common blood list for the same is the tTG-IgA test.

Biopsy of your small intestine– If you have a positive blood test, you further need to carry out a small intestine biopsy. In this process, a small tissue sample is taken from your intestine & is checked for any damage.

Gluten-rich foods include

Grains & Flours

• Wheat (all types: whole wheat, refined, durum, semolina)
• Barley
• Rye
• Triticale (a wheat-rye hybrid)
• Farro
• Spelt
• Kamut
• Bulgur
• Einkorn
• Couscous
• Malt (made from barley)
• Wheat starch (unless labeled gluten-free)

Breads & Baked Goods

• White/whole wheat bread
• Rolls, buns, baguettes
• Bagels
• Croissants
• Muffins
• Cakes & pastries
• Pies and pie crusts
• Pancakes & waffles (regular versions)
• Biscuits and scones
• Pizza crusts (unless gluten-free)

Pasta & Noodles

• Regular pasta (spaghetti, macaroni, lasagna, etc.)
• Egg noodles (unless gluten-free)
• Ramen noodles
• Udon noodles
• Chow mein (made from wheat flour)

Cereals & Breakfast Foods

• Wheat-based cereals (e.g., Wheat Bran, Bran Flakes)
• Muesli with wheat or barley
• Granola containing oats not labeled gluten-free
• Malted breakfast cereals

Beverages & Alcohol

• Beer (unless labeled gluten-free)
• Malt beverages
• Ale, lager, stout
• Flavored alcoholic drinks made with malt

Packaged & Processed Foods

• Crackers (unless gluten-free)
• Snack bars (with malt, wheat, or barley)
• Pretzels (traditional)
• Gravies and sauces thickened with wheat
• Canned soups (check for wheat flour or barley)
• Seasoning packets (some contain wheat flour)
• Processed lunch meats or imitation meats (check labels)

Fried & Coated Foods

• Breaded meats and fish
• Chicken nuggets/tenders
• Fried items coated with flour or breadcrumbs
• Tempura

Sweets & Snacks

• Some chocolates (contain malt or gluten additives)
• Malt vinegar
• Licorice (often made with wheat flour)
• Some candy bars and processed sweets

Health benefits of a gluten-free diet

• Relieves digestive symptoms– Gluten-free diet can track the number of digestive ailments such as bloating, diarrhoea, constipation, gas, fatigue, etc.
• Reduces chronic inflammation in particles with celiac disease- inflammation is a natural process by which the human body treats and hears infections. A gluten-free diet can further reduce the inflammation of the body.
• Boots energy:- Patients with celiac disease often have a sluggish experience. This may be due to nutrient deficiencies as the gut is damaged, an option for a gluten-free diet can help boost the energy of your body.
• Collecting everything that has been stated so far, gluten is a natural protein that some people may find allergic. I have already listed the introduction and all the important information about gluten and everything that you need to know.

Conclusion

Gluten is a naturally occurring protein that provides structure and elasticity to foods, particularly bread and baked goods. However, for people with celiac disease or gluten sensitivity, consuming gluten can cause significant health issues, including gut inflammation, nutrient malabsorption, and chronic digestive discomfort. Following a gluten-free diet can help heal the gut lining, restore energy, and improve overall well-being. Understanding which foods are gluten-rich and which are safe is essential for effective dietary management. With increasing availability of gluten-free alternatives, adopting this lifestyle is becoming more convenient, making it possible to live a healthier, more comfortable life—without compromising on taste or nutrition.

Disclaimer: This blog is for educational purposes only and does not substitute professional medical advice. Always consult your doctor or a registered dietitian before making significant changes to your diet. Gluten-related symptoms vary widely, and only a healthcare provider can diagnose celiac disease or gluten intolerance.

References

Jones, A. L. (2017). The gluten-free diet: Fad or necessity? Diabetes Spectrum: A Publication of the American Diabetes Association, 30(2), 118–123. https://doi.org/10.2337/ds16-0022

Jones, A. L. (2017). The gluten-free diet: Fad or necessity? Diabetes Spectrum: A Publication of the American Diabetes Association, 30(2), 118–123. https://doi.org/10.2337/ds16-0022

Aljada, B., Zohni, A., & El-Matary, W. (2021). The gluten-free diet for celiac disease and beyond. Nutrients, 13(11), 3993. https://doi.org/10.3390/nu13113993