Negosentro | GLUTEN FREE DIET PLAN FOR BEGINNERS | Gluten acts as a glue that helps to hold food together and gives it a chewy texture. However, for some individuals, consuming gluten can lead to negative health effects. The most well-known condition associated with gluten is celiac disease, an autoimmune disorder that damages the small intestine when gluten is consumed.
Some people may have non-celiac gluten sensitivity, which can cause gastrointestinal discomfort, or gluten ataxia, a rare neurological autoimmune disorder. Understanding the role of gluten in the body and how it can affect different individuals is important for maintaining overall health.
What Is Gluten?
Gluten is a type of protein which is found in some grains like wheat, rye, and barley. It is used as a binding agent in many types of food, such as bread, pasta, and pastries, giving them their chewy texture. People with certain medical conditions, such as celiac disease and gluten sensitivity, must avoid gluten in their diet. This means not eating foods that contain gluten, and instead eating gluten-free alternatives.
What Is The Impact of Gluten on The Human Body?
The consumption of gluten, a protein found in wheat, barley and rye, can have different effects on different individuals. While some people may not experience any adverse reactions, others who are sensitive to gluten may experience a range of symptoms. According to The Harvard School of Public Health, those who are sensitive to gluten may experience fatigue, bloating, diarrhoea, constipation, weight loss and even malnutrition. These symptoms can be caused by the body’s immune system reacting to the gluten, resulting in inflammation in the gut and other parts of the body. Therefore, it is important for individuals who suspect they may have a sensitivity to gluten to speak with their doctor to determine the best course of action.
Who Should Avoid Gluten?
Gluten can be harmful to people with:
Celiac disease: it is a genetic autoimmune disease that occurs in gluten-sensitive people and affects their small intestines. It occurs when gluten is consumed and the immune system attacks the small intestine, causing damage to the villi and malabsorption of nutrients.
Gluten ataxia: is a rare autoimmune disorder that affects the brain and spinal cord caused by consuming gluten, symptoms include problems with coordination, balance and fine motor skills, a gluten-free diet is the only treatment.
Wheat allergy: can be affected by Both children and adults, and is caused by an abnormal immune response to certain proteins found in wheat and related products.
Non-celiac gluten sensitivity (NCGS): is a condition in which symptoms similar to celiac disease are experienced after consuming gluten, but without the small intestine damage or immune response.
Is Gluten Bad For Humans?
It is stated that there are a lot of misconceptions about gluten being a harmful food when it is not for most people. Humans have been consuming gluten for centuries, providing them with protein, soluble fibre and essential nutrients. Whole grains that contain gluten are not bad for healthy individuals who can tolerate it. However, it is important to note that when gluten is found in processed foods like snack crackers and potato chips, it has been stripped of its nutritional value and replaced with other ingredients such as white rice flour and starches. Rajagopal advises that it is not gluten that causes health issues in some people, but rather the additives, sodium, and sugar found in processed foods.
What Actions Should I Take if I suspect I have a Gluten problem?
If you suspect that you may have a gluten problem, it is important to speak with a healthcare professional to rule out other potential causes of your symptoms. Your healthcare provider may recommend that you start by eliminating gluten from your diet for a period of time to see if your symptoms improve. It’s also important to note that even if gluten is the cause of your symptoms, it may be necessary to rule out other conditions such as celiac disease, which requires a different approach and treatment.
Your healthcare provider may recommend that you undergo blood tests or a small intestine biopsy to rule out celiac disease. If these tests are negative, but you continue to experience symptoms after eliminating gluten from your diet, you may be diagnosed with non-celiac gluten sensitivity.
7-Day Gluten Free Diet Plan
A 7-day gluten-free diet plans may include the following:
Day 1:
- Breakfast: Gluten-free cereal with almond milk, topped with berries and a drizzle of honey
- Lunch: Salad with mixed greens, grilled chicken, avocado, and a gluten-free dressing
- Dinner: Baked salmon with a gluten-free herb crust and roasted vegetables
Day 2:
- Breakfast: Mushrooms, tomatoes, and spinach with scrambled eggs
- Lunch: Grilled chicken or beef with a side of mixed vegetables
- Dinner: Stuffed bell peppers with ground turkey and quinoa
Day 3:
- Breakfast: Gluten-free pancakes with fresh berries and maple syrup
- Lunch: Tuna salad with gluten-free crackers
- Dinner: Baked chicken or turkey with a gluten-free breading and roasted vegetables
Day 4:
- Breakfast: Smoothie bowl with almond milk, banana, berries, and gluten-free granola
- Lunch: Grilled shrimp with a side of mixed greens and gluten-free dressing
- Dinner: Baked salmon with a gluten-free herb crust and roasted vegetables
Day 5:
- Breakfast: Gluten-free oats cooked with almond milk and topped with fresh fruit
- Lunch: Grilled chicken or beef with a side of mixed vegetables
- Dinner: Stuffed bell peppers with ground turkey and quinoa
Day 6:
- Breakfast: Gluten-free waffles with fresh berries and maple syrup
- Lunch: Salad with mixed greens, grilled chicken, avocado, and a gluten-free dressing
- Dinner: Baked chicken or turkey with a gluten-free breading and roasted vegetables
Day 7:
- Breakfast: Mushrooms, tomatoes, and spinach with scrambled eggs
- Lunch: Grilled shrimp with a side of mixed greens and gluten-free dressing
- Dinner: Baked salmon with a gluten-free herb crust and roasted vegetables
Conclusion
A gluten-free diet can be a healthy and beneficial choice for those who have gluten sensitivity or celiac disease. However, it’s important to note that gluten is not bad for healthy individuals.
The 7-day gluten-free diet plan we mentioned above was just an example of how to follow a gluten-free diet while still consuming a balanced and nutritious diet. It’s important to remember that a gluten-free diet should always be discussed with a healthcare professional and that gluten-free labelled foods should be checked for gluten content.
