Registered nutritionist Jo Lewin explains what gluten is, the implications for some people, and where you can find information and support.

He adhesive refers to a group of proteins found in certain grains such as wheat, rye, and barley. Gluten has several valuable property which is often used in cooking and especially baking. This is because gluten provides elasticity and strength and has the ability to “stick” materials together. It’s not surprising that adhesive It can be found in many different foods, from pasta to prepared foods, as well as some foods that are You probably wouldn’t expect it.

What’s the problem with gluten?

Modern diets are becoming increasingly high in gluten-containing products. However, about 1 in 100 people, with a condition called celiac disease, Gluten consumption causes an immune reaction that causes damage to the small intestine. This can cause a variety of symptoms including bloating, diarrhea, headaches, sudden or unexpected weight loss, as well as hair loss and anemia. This wide variation in symptom making celiac disease difficult to diagnose, but once diagnosed, sIt is treated by following a lifelong gluten-free diet.

If you suspect you have celiac disease, It is recommended that you consult your doctor before making any changes to your diet.

There are others who argue that eliminating gluten is beneficial to their health, but it’s important to emphasize that for the majority of us, gluten doesn’t cause any problems.

other conditions Some of the things that can help avoid gluten are gluten-sensitive irritable bowel syndrome and non-celiac gluten sensitivity.

What is a gluten free diet?

A strict gluten free diet involves avoiding gluten-containing grains and any products made from them or their derivatives. These grains include, but are not limited to, oats (including spelled and Khorasan), barley, and rye. It is important that you are in the habit of reading labels carefully and you should be aware that gluten-containing grains, in food manufactured and sold in the UK, must be highlighted or bolded according to labeling requirements. food allergens. If a product is labeled “gluten-free,” its gluten content cannot exceed 20 parts per million.

Some products can also provide prevention guidance: this is relevant if the product, which is gluten-free itself, may be at risk of contamination from the environment in which it was manufactured.

Although, avoiding gluten may sound scary, the good news is that modern advances in food manufacturing mean the dry, flaky brick cakes and gluten-free sand cakes are a thing of the past.

If you’re a keen baker, you’ll be happy to know that using such substitutes Xanthan gum with gluten-free flour helps balance the elasticity of gluten, allowing your homemade breads and cakes to rise. Look for flour mixes that tend to work best for cakes, cookies, and pastries: 60% stronger flours (such as gram or corn) to 40% refined, lighter flours (such as white rice, potato, or tapioca).

Is a gluten free diet healthy?

There is potential loss to follow a gluten-free diet that includes loss of dietary fiber, vitamin and mineral deficiencies, and possible exposure to heavy metals. Besides that, studies suggested that healthy people on a gluten-free diet may have an altered gut microbiome, with a reduction in beneficial gut bacteria and an increase in unfavorable strains. Although for those with a celiac disease diagnosis conversation was observed, with an increase in the number of beneficial gut bacteria.

To ensure your diet is nutrient-dense, eat a wide variety of gluten-free grains, fruits and vegetables.

Useful substitutes include:

Spinach, arrowroot, buckwheat, corn (maize, polenta, cornmeal), potatoes, rice quinoa and soybeans.

What are the myths about gluten-containing foods?

People often think that oats contain gluten, but they actually contain a similar but different protein called Avenin. Studies have shown that many people who avoid gluten can safely take Avenin, but problems arise if oatmeal it is handled in the same mills as wheat, barley or rye. For this reason, if you do eat oats, choose those labeled “gluten-free.”

Where can I find more information about eating gluten-free?

He Celiac UK website has a trusted food and drink directory for members along with other helpful tips for living gluten free. They also have a mobile app complete with barcode scanner, label guide and tips for eating out.

With information from BBC Good Food