Gluten is a protein that is found in many grains like wheat, barley and rye. You may have Gluten Sensitivity or Gluten intolerance when you feel bloated, tired or sick after eating gluten. Gluten Sensitivity is also known as Non Celiac Gluten Sensitivity. Gluten is found in foods like Pasta, Cereals, and many other common foods and drinks.
Research suggests that gluten present in wheat effects the lining of the digestive tracts. This lining helps to prevent harmful toxins from entering our bloodstream. When this lining gets damaged harmful bacteria and other toxins enter our blood and result in inflammation. This condition is also known as leaky gut.
People experience many symptoms like abdominal pain, bloating, nausea, vomiting, brain fog, depression, trouble in concentrating, diarrhea, constipation, joint pain, headache, skin rash and IBS (Irritable Bowel Syndrome).
Well switching to a gluten-free diet may seem difficult initially as many common foods and drinks contain gluten. But there are now many gluten free alternatives available in the market. A little effort to carefully choose what we eat can help us eliminate gluten from our diet to a great extent. It is advisable to consult a healthcare professional or dietician to help us with the right diet plan for treating gluten sensitivity. Research suggests the following diet tips to reduce gluten intolerance:
- Avoid all foods that may contain wheat, barley and rye. So that means avoiding chapatis, breads, noodles, pastas and pizzas which contain wheat.
- Avoid processed foods
- Avoid baked foods like cakes and cookies
- Read the food labels carefully for gluten containing food additives.
- Eat more whole grains like rice, millet, nuts, seeds, beans.
- Eat fresh fruits and vegetables
- Choose organic and fresh poultry and dairy products.
It is always advisable to consult a medical professional if anyone suffers from the symptoms of gluten intolerance.