Gluten free has become well known in the world of diets, and while one in 70 Australians have been diagnosed with coeliac disease and medically must follow a gluten free diet, 10 times this number follow a gluten free diet by choice.
So what exactly is gluten and should you be cutting it from your diet? It’s time to look past the hype and get down to the facts.
What is gluten?
Gluten is a naturally occurring protein found in wheat, rye, barley, and triticale. It’s the ingredient which gives bread its fluffiness and elasticity, and is commonly used as a stabiliser in food products to prolong shelf life. A gluten free diet means avoiding all gluten-containing grains, all foods containing related ingredients and any food that may have been cross-contaminated with gluten.
Who needs to go gluten free?
People diagnosed with Coeliac Disease must follow a strict gluten free diet for life. The smallest exposure to gluten can cause symptoms such as fatigue, nausea, abdominal pain and difficulty concentrating. For people with coeliac disease, eating gluten can also compromise nutrient absorption, causing nutrient deficiencies like iron-deficiency anaemia and increase risk ofosteoporosis.
A gluten free diet may also be recommended for people with non-coeliac gluten sensitivity (NCGS). People with NCGS show all the symptoms of Coeliac Disease but have no detectable immune reaction to gluten. For this reason, it can be very hard to diagnose, but generally these people feel considerably better avoiding gluten. Fermentable carbohydrates can also trigger similar symptoms, including for those with irritable bowel syndrome (IBS) so it’s important to know if it's gluten or FODMAPs that are causing symptoms.
If you believe you would benefit from a gluten free lifestyle it's best to consult a medical doctor or accredited practicing dietitian before making any major changes to what you eat.
Download our free nutrition fact sheet for expert dietitian advice on coeliac disease.
Is it healthy to go gluten free?
It's important to understand that being gluten free doesn’t necessarily mean being healthy and for people without Coeliac Disease or non-coeliac gluten sensitivity there’s no evidence that following a gluten free diet is better for your health. Gluten free diets tend to be lower in fibre, wholegrains, and some key vitamins and minerals, all of which are important for a healthy gut and overall wellbeing.
You may have heard the hype around gluten free diets reducing inflammation or supporting weight loss. A gluten free diet certainly reduces inflammation in those with Coeliac Disease, however there is very limited evidence to say that this is the same for those without Coeliac Disease. Gluten aversion may actually be associated with adverse side effects for individuals without Coeliac Disease. If wishing to explore ways to protect against inflammation including more plants and embracing healthy fats in your diet.
Evidence does not support the claim that a gluten free diet is beneficial for weight-loss and it is shown that for individuals without gluten sensitivity or coeliac disease, the consumption of a gluten-free diet appears to have no nutritional benefit. For someone with Coeliac disease, a gluten free diet can actually cause weight gain as the small intestine lining heals and is better able to absorb and use food. Often weight loss occurs on a gluten-free diet by just being more aware of food that is being consumed, reading labels, and ultimately choosing healthier options.
Eating gluten free
There are more menu options for those who need to follow a gluten free diet than ever before. There is also a growing number of gluten free products available – just keep an eye out for product labelled ‘gluten free’ or which displays the Coeliac Australia Endorsement Logo.
It’s important to get advice from a dietitian to ensure your gluten free meals are nutritionally balanced and as varied as possible.
There are plenty of wholesome grains that are naturally gluten free including sorghum, corn, rice, millet, amaranth, quinoa and buckwheat. These grains also form the basis of most gluten free products. Look for options that are high in gluten free wholegrains such as sorghum, brown rice, and quinoa, and provide a source of fibre.
Fresh fruits, vegetables, legumes, dairy foods, nuts, seeds, fish, meats and oils are also naturally gluten free.
What about oats?
While oats do not contain gluten, they do contain a protein called avenin which is very similar to gluten. There is not much avenin in oats and is less likely to cause unpleasant symptoms or intestinal damage. It is estimated these unpleasant symptoms occur in less than 5-10% of people with coeliac disease.
Oats and products containing oats cannot be labelled ‘gluten free’ in Australia due to risk of cross-contamination from other gluten containing grains. Risk of cross contamination is present for standard oats as they are often processed in the same place as wheat, barley and rye. Coeliac Australia advises ‘pure’ oats, those free from contamination, are safe and well tolerated by the vast majority of people with coeliac disease, however people should discuss whether pure oats should be trialled with their GP or Dietitian before adding pure oats to their gluten free diet. For more information on coeliac disease or following a gluten free diet check out the Coeliac Australia website.
Looking for some gluten free recipe inspiration?
Try one of these tasty snacks...
For more information on nutrition and lifestyle advice for people living with coeliac disease and other health conditions, check out our latest downloadable nutrition fact sheets.
