Gluten-Free Diets: What You Need to Know

Gluten is a protein found in wheat, rye, barley, and triticale (a wheat-rye hybrid). It acts like a natural glue that helps foods hold their shape. Gluten is perfectly safe for most people. Your body can digest and tolerate it without any problems. However, some people do need to avoid it due to specific health conditions:

• Celiac disease – An autoimmune condition where gluten damages the small intestine
• Gluten sensitivity – Causes discomfort but without the intestinal damage of celiac disease
• Wheat allergy – An allergic reaction specifically to wheat proteins

Common symptoms of celiac disease include:

• Digestive issues like bloating, diarrhea, or constipation
• Headaches and persistent tiredness
• Skin rashes
• Unexplained weight loss
• Foul-smelling stools
• Depression or brain fog

If you experience these symptoms regularly, consult a doctor before making dietary changes.

In recent years, going gluten-free has become fashionable. Many people now avoid gluten as a lifestyle choice, not because of a medical diagnosis. We've been trained to think that labels like "fat-free," "cholesterol-free," or "gluten-free" automatically means healthy. A gluten-free cookie is still a cookie. Gluten-free chips are still processed junk food. However, if you don't have celiac disease or gluten sensitivity, eliminating gluten won't necessarily make you healthier. What matters more is choosing whole, nutritious foods—whether they contain gluten or not.

Some foods that are naturally gluten free are: 

• Grains and alternatives: Rice, oats (certified gluten-free), quinoa, millet, buckwheat, amaranth, sorghum, tapioca, flax, arrowroot
• Protein sources: Meat, fish, seafood, eggs, dairy products (milk, paneer, curd), legumes (lentils, chickpeas, beans)
• Fruits and vegetables: All fresh fruits and vegetables are naturally gluten-free
• Healthy fats: Nuts, seeds, oils, ghee, butter

Before making any major dietary changes, always consult a healthcare professional.