What You Wonder About Gluten Sensitivity

Estimated reading time: 7 minutes 6 seconds

If you experience bloating, weakness, red or itchy skin, diarrhea, or constipation after eating bread or pasta, don’t panic. You may also have gluten sensitivity. However, it is important to note that these symptoms are not specific to gluten allergy. Therefore, a good understanding of gluten sensitivity and its symptoms will help us determine whether these symptoms are really gluten-related or if they are caused by something else.

In this article, we will focus on what gluten sensitivity is, how it is similar to and different from celiac disease, the symptoms to look out for, and how to create a gluten-free lifestyle without compromising on variety and taste. Let’s get started!

What is Gluten Sensitivity?

Although gluten is often associated with wheat, it is actually a protein found in various cereal grains such as barley, rye, and oats, containing the proteins prolamin and glutelin. With the increase in the number of people who have reported sensitivity to this protein in recent years, the question of what is gluten sensitivity has been on the agenda of many people.

Gluten sensitivity, also known as gluten allergy or non-celiac gluten sensitivity, refers to the body’s reaction to this protein group after consuming gluten. However, these allergic symptoms are not an autoimmune response, nor do they cause permanent damage to the small intestine. Rather, they are triggered by various physical symptoms that can negatively impact a person’s standard of living.

The cause of gluten sensitivity in people without celiac disease or direct wheat allergy is not fully understood. Scientists continue their research in this field.

How does gluten sensitivity differ from celiac disease?

Although these two conditions have similar symptoms, they are fundamentally different. When gluten sensitivity and celiac disease are compared in terms of their effects on health, it is seen that they have quite different effects. Let’s take a closer look at these two conditions.

Let’s start by saying that celiac disease is an autoimmune disorder. After consuming gluten, the immune system of a person with celiac disease attacks the lining of the small intestine. If this damage is not treated, it can become permanent. This damage to the intestinal lining can cause problems in the absorption of nutrients and cause long-term problems.

This problem does not occur with gluten sensitivity. Gluten sensitivity is not associated with an autoimmune disorder. Therefore, damage to the intestinal lining seen in celiac disease is not seen in people with gluten sensitivity. Another difference between gluten sensitivity and celiac disease is revealed in blood tests and biopsies. Blood tests and biopsies performed to diagnose celiac disease are normal in people with gluten sensitivity.

What are the Symptoms of Gluten Allergy?

Symptoms of gluten sensitivity can be similar to those of some other conditions such as irritable bowel syndrome (IBS), celiac disease, or food intolerances. On the other hand, the symptoms of gluten sensitivity can also vary from person to person. Some of the most common symptoms of gluten allergy are as follows.

• Digestive disorders such as bloating, gas, abdominal pain, and diarrhea or constipation
• Fatigue, regardless of physical activity or sleep quality
• Difficulty concentrating, headache
• Joint and muscle pain not associated with physical activity
• Mood changes such as anxiety, depression, or nervousness
• Rashes or eczema-like skin problems

The symptoms listed above tend to resolve spontaneously within a few hours or a few days after the person stops consuming gluten. Therefore, if it is observed that the complaints decrease and disappear with the cessation of gluten consumption after these complaints, the underlying cause of the complaints will most likely be gluten sensitivity.

Which Foods Should People with Gluten Allergy Avoid?

Symptoms that occur in people with gluten allergy after gluten consumption are negative effects that disrupt the routine flow of life. Therefore, avoiding gluten-containing foods is very important in terms of not disrupting one’s daily life. At this point, it is important to remember that gluten is found overtly or covertly in various foods. For this reason, reading the food ingredients, especially in packaged foods, will help you both to have information about the food you consume and to make sure whether it contains gluten or not.

We can list some of the foods that people with gluten sensitivity should avoid as follows:

• Wheat and wheat-based products (such as bread, pasta, couscous, bulgur, crackers, and cakes)
• Barley, usually found in malt (used in beer, malt vinegar, and some cereals)
• Rye, some types of bread, and cereals
• Processed foods such as some soups, sauces, and deli meats, which may contain hidden gluten
• Beer and other grain-based alcoholic beverages, unless labeled gluten-free

However, in some cases, gluten sensitivity can be very severe. People with this type of sensitivity may also react to foods that have been prepared on the same equipment and surfaces as foods containing gluten, even if they do not contain gluten directly. Therefore, it is also important to be aware of what is known as cross-contamination.

What Should People with Gluten Sensitivity Eat?

Based on what has been said so far, do not draw the conclusion that people with gluten sensitivity should necessarily adhere to a bland diet program in terms of eating and drinking. On the contrary, people with gluten sensitivity can continue to enjoy life with a delicious and balanced diet. Below are some food groups and products that do not contain gluten.

• Fruits and vegetables: Rich in vitamins, fiber, and antioxidants, fruits and vegetables are naturally gluten-free.
• Lean proteins: Chicken, turkey, fish, eggs, tofu, and legumes.
• Gluten-free grains: Rice, quinoa, buckwheat, millet, amaranth, and certified gluten-free oats.
• Dairy products: Products such as milk, cheese, and yogurt are usually gluten-free, but it is still worth checking the ingredients in flavored or processed versions of these products.
• Nuts and seeds: Packed with protein and healthy fats, these tasty snacks are also gluten-free.

Although a gluten-free diet may seem difficult at first, you will find that you can adapt over time. Pasta, snacks, and baked goods made with gluten-free flours are now easily available in supermarkets. Remember, with a little effort and patience, it is possible to get used to this new way of eating.