Gluten is a protein found in wheat, barley, and rye that allows dough to rise and gives bread its chewy texture. While most people can tolerate gluten, it can cause issues for those with celiac disease or non-celiac gluten sensitivity. Celiac disease is an autoimmune disorder where the immune system attacks the small intestine in response to gluten. Going gluten-free is important for those with celiac disease or gluten sensitivity, but unnecessary avoidance may deprive people of fiber, vitamins, and nutrients while increasing risks like diabetes, weight gain, and nutrient deficiencies.

1. Gluten

2.  Loaves have been found in ancient Egyptian
tombs, dating back to around 1500 BC but it
wasn't until about 300 BC when we discovered
adding yeast made the bread rise.
 By the nineteenth century, our preference for fluffy
white bread grew so much we started to mass-
produce bread in factories. Then, finally, in 1928,
sliced bread became the best thing since
 Over the decades, we’ve created new strains of
wheat, making the grains larger and, at the same
time, increasing the amount and changing the
composition of the gluten they contain.

3. What is gluten?
 Gluten is a family of proteins found in grains, including
wheat, rye, spelt, and barley.
 Of the gluten-containing grains, wheat is by far the
most common.
 Glutenin and gliadin are the two main proteins in
gluten. Gliadin is responsible for most of the adverse
health effects of gluten.
 When flour mixes with water, the gluten proteins form a
sticky network that has a glue-like consistency.
 This glue-like property makes the dough elastic and
gives bread the ability to rise during baking. It also
provides a chewy, satisfying texture.
 Interestingly, the name gluten derives from this glue-
like property of wet dough.

4. Gluten intolerance
 Most people can tolerate gluten with no
adverse effects.
 However, it can cause problems for people
with certain health conditions.
 This includes celiac disease, gluten
sensitivity, wheat allergy, and some other
diseases.

5. Celiac disease
 Celiac disease, also spelled as coeliac disease, is the most severe form of gluten intolerance. It
affects about 1% of the population.
 It is an autoimmune disorder in which the body treats gluten as a foreign invader. The immune
system attacks the gluten, as well as the lining of the gut.
 This damages the gut wall and may cause nutrient deficiencies, anemia, severe digestive
issues, and an increased risk of many diseases.
 The most common symptoms of celiac disease are:
• digestive discomfort
• tissue damage in the small intestines
• bloating
• diarrhea
• constipation
• headache
• tiredness
• skin rashes
• depression
• unexplained weight loss
• foul-smelling feces
 However, some people with celiac disease may not have digestive symptoms but may have
other symptoms, such as tiredness or anemia.
 For this reason, doctors often find it challenging to diagnose celiac disease. In fact, in one
study, 80% of people with celiac disease did not know they had it.

6. Non-celiac gluten sensitivity
 Many people do not test positive for celiac disease but still react negatively to gluten.
 This condition is non-celiac gluten sensitivity.
 Researchers do not currently know how many people have this condition, but some
estimate it to be in the range of 0.5–13%.
 Symptoms of gluten sensitivity include:
• diarrhea
• stomach pain
• tiredness
• bloating
• depression
 There is no clear definition of non-celiac gluten sensitivity. Still, a doctor may
make this diagnosis when a person reacts negatively to gluten, but they have ruled
out celiac disease and allergies.
 However, some experts do not believe that this is a legitimate condition. They think
that substances other than gluten cause these adverse effects.
 One study looked at 392 people with self-diagnosed gluten intolerance and
investigated whether they improved on a gluten-free diet.
 The results showed that only 26 people had celiac disease, while two individuals had
a wheat allergy. Only 27 of the remaining 364 people received a diagnosis of gluten
sensitivity. That means that of all the participants who thought they had gluten
intolerance, only 55 people (14%) had gluten issues.
 Therefore, many people who think they have gluten intolerance may develop
symptoms due to other causes.

7. Irritable bowel syndrome
 Irritable bowel syndrome (IBS) is a common digestive
disorder that causes symptoms, including:
• abdominal pain
• cramping
• bloating
• gas
• diarrhea or constipation, or both
 IBS is a chronic condition, but many people can
manage their symptoms with diet, lifestyle changes,
and stress management techniques.
 Research has shown that some individuals with IBS
may benefit from a gluten-free diet.

8. Wheat allergy
 For an estimated 0.2–1% of the pediatric population, a
wheat allergy may be causing digestive issues after
consuming gluten. However, up to 65% find that these
issues resolve without treatment as they reach
adulthood.
 People with a wheat allergy may still consume other
foods that contain gluten, such as barley or rye, without
experiencing an adverse reaction.
 Furthermore, research shows that a gluten-free
diet may benefit some individuals with schizophrenia.
Other research shows possible benefits
for autism and also a disease called gluten ataxia.

9. Intolerance vs. sensitivity
 Digestive discomfort is the most common indication of gluten
intolerance. The person may also have anemia or trouble gaining
weight.
 To determine the cause of the discomfort, people can ask their
doctor to check for celiac disease first.
 There are two main to determine if a person has celiac disease:
• Blood tests: Several blood tests screen for antibodies. A
common one is the tTG-IgA test. If that is positive, the doctor
may recommend a tissue biopsy to confirm the results.
• Biopsy from small intestine: A health professional takes a
small tissue sample from the small intestine, which a lab
analyzes for damage.

10. Cont..
 A person should undertake both of the above tests while
following a gluten-containing diet. Performing the blood test while
on a gluten-free diet will yield a false negative. This is because
there is no gluten in the system to trigger antibody production.
 If a person thinks they may have celiac disease, they should
consult their doctor before trying a gluten-free diet.
 If the person does not have celiac disease, the best way to find
out if they are sensitive to gluten is to follow a strict gluten-free
diet for a few weeks to see if symptoms improve.
 Then, they will need to introduce gluten back into their diet to see
if their symptoms return.
 If the person’s symptoms do not improve on a gluten-free diet
and do not get worse when they reintroduce gluten, then the
cause is probably something other than gluten.

11. Gluten-free grains Gluten-free foods
Several grains and seeds are naturally
gluten free.
These include:
•rice
•oats
•quinoa
•flax
•millet
•sorghum
•tapioca
•buckwheat
•arrowroot
•amaranth
However, while oats are naturally gluten
free, cross-contamination can occur if a
facility processes oats alongside other
gluten-containing grains such as wheat.
Therefore, it is safest only to consume oats
with a gluten-free label.
There are plenty of healthy whole foods
that are naturally gluten free, including:
•meat
•fish and seafood
•eggs
•dairy products
•fruits
•vegetables
•legumes
•nuts
•tubers
•fats, such as oils and butter
It is generally better for people to choose
naturally gluten-free food rather than
processed gluten-free products. These tend
to be low in nutrients and high in added
sugar or refined grains.
Most beverages are also gluten free,
except beer unless labeled gluten free.

12. Foods high in gluten
 Sources of gluten in the diet include:
• wheat
• spelt
• rye
• barley
• bread
• pasta
• cereals
• beer
• cakes, cookies, and pastries
 Many processed foods may also contain gluten. Anyone who
wants to avoid gluten will need to read labels carefully.

13. FODMAPs(fermentable oligo-, di-,
monosaccharides and polyols)
 FODMAPs are short-chain carbohydrates found in many foods, including
wheat.
 Many people cannot digest these properly, which can cause various
digestive symptoms.
 There is some evidence that people with “gluten sensitivity” may be
sensitive to FODMAPs, not gluten.
 A 2018 study looked at the effect of fructans, a type of FODMAP, in 59
people who self-reported gluten sensitivity but did not have celiac
disease. Researchers found that a fructans diet caused significantly
higher gastrointestinal symptoms than gluten consumption. This indicates
that FODMAPs may be the culprit for some people who think they react
negatively to gluten.
 Doctors may recommend that people with IBS follow a low-FODMAP diet.
However, many people find this difficult to do, and if a person does not do
this correctly, this diet may lead to several nutrient deficiencies. Therefore,
people should follow this diet with the help of a healthcare professional.

14. Who should avoid gluten?
 For many people avoiding gluten is not
necessary.
 However, for people with certain health
conditions, removing gluten from the diet can
make a huge difference.
 If people cut out gluten products and do not
properly replace them with other carbs in the
diet, they could be at risk for inadequate fiber,
calories, and B-vitamin intake.

15. Why are so many people gluten
intolerant these days?
 A study conducted in the US has shown that gluten
intolerance is four times more prevalent than it was 50 years
ago, and it’s unclear why.
 One potential theory goes back to the fact we’ve altered
wheat itself, changing the composition of gluten — although
there’s not much evidence for that as yet, either
 Another theory is that modern medicine means we’re simply
better at diagnosing conditions like gluten intolerance, and
modern communications allow greater awareness.

16. 4 risks to a gluten free diet
 Here are some risks that people take when they
unnecessarily switch to a gluten free diet without a
medical need:
 1. Lack of fiber
 2. Increased type 2 diabetes risk
 3. Lack of essential vitamins and nutrients
 4. Weight gain

17.  1. Lack of fiber :- By cutting out something that is good for you in
appropriate portions, gluten free dieters choose to forgo the benefits
of whole wheat products. Other foods can provide these fibers, but
generally, only a few are as rich in fiber as whole wheat. It would take
a lot more effort to make up for the lack of these fibers in your diet.
Other forms of fiber are grains like oatmeal, popcorn, beans, lentils,
and high-fiber fruits and vegetables.
 2. Increased type 2 diabetes risk :- In a study involving a very large
number of healthy men and women, research showed that when
participants ate gluten, they were less likely to be diagnosed with type
2 diabetes. The study showed that the more gluten was in the diet, the
less the risk of diabetes. Fiber, vitamins and nutrients found in healthy
foods containing gluten proved to be beneficial to the overall health of
the participants.
People who voluntarily switch to a gluten free diet give up foods that
are important to maintaining a balanced diet - including fiber, essential
vitamins and nutrients - which increases risk for adverse health events.

18.  3. Lack of essential vitamins and nutrients:- While there are definitely unhealthy foods that contain
gluten, there are also healthy foods that give your body the nutrients it needs to function properly.
Similar to the effects of lack of fiber, going gluten free without a legitimate cause can result
in vitamin and nutrient deficiencies. In the US, many grains are fortified or enriched to contain large, added
amounts of nutrients. Foods with gluten in them (again: wheat, barley and rye) can be a great source of:
 Vitamin B:
o Folic Acid
o Niacin
o Thiamine
o Riboflavin
o Pantothenic acid
 Iron
 Zinc
 Calcium
 Phosphorus
 People with celiac disease are often tested for nutritional deficiencies when first diagnosed, as many are
deficient in key vitamins and minerals due to decreased absorption in the gut. Many take a gluten free
multivitamin or individual vitamins to try and make up for this deficit. These people also need to be very
diligent about finding alternative ways to get the much-needed vitamins and nutrients, like searching for
fortified gluten-free alternatives.
Switching to a gluten free diet by choice means that dieters also need to be mindful of what they eat. This
makes it more difficult to maintain a balanced diet. Research has shown that people on a gluten-free diet have
increased levels of heavy metals in their blood and urine - possibly due to the increased consumption of rice in
gluten-free foods.

19.  4. Weight gain:-Many gluten-free baked items like muffins,
cookies or brownies are higher in calories and sugar than their
‘normal’ gluten-containing counterparts. Also, a lot of junk food
that we indulge in is already gluten free. For example, some
french fries and candy bars are not off-limits. There are gluten-
free replacements for food like cheeseburgers, loaded nachos,
pizza, milkshakes, and other high calorie foods.
Because people are tricked into thinking they’re making a
‘healthier’ decision when they choose a gluten free diet, they
don’t take the time to check labels and nutrition facts. This can
lead to weight gain and unhealthy choices.
 While eliminating pasta and bread and the high carbs that
happen to contain gluten from your diets may help with weight
loss, there much are more effective ways to achieve these
results.