Why a gluten-free diet is not necessarily healthier

Pasta, bread, and cakes taste delicious and contain gluten . Therefore, many health-conscious people avoid this pleasure - even if they do not have a diagnosed intolerance. Is this really sensible or just an outdated trend?

What exactly is gluten?

Gluten is a protein found in many grains such as wheat, rye, barley, and spelt. It gives dough its elasticity and ensures that bread and pastries retain their shape.

For most people, consuming gluten does not pose any health problems, but there are different forms of gluten intolerances that can lead to health issues.

Celiac disease - an autoimmune disorder

The most well-known form of gluten intolerance is Celiac disease , an autoimmune disorder where consuming gluten triggers inflammation in the small intestine. In Germany, approximately 800,000 to 900,000 people are affected.

“For celiac patients, contact with gluten leads to a regression of the intestinal villi,” explains certified nutritionist Hannah Willemsen . This affects nutrient absorption and can cause symptoms such as diarrhea, abdominal pain, fatigue, and weight loss.

If left untreated, celiac disease can lead to deficiencies and other health issues in the long term.

Wheat allergy and non-celiac gluten sensitivity

Besides celiac disease, there are people who suffer from a wheat allergy or the so-called non-celiac gluten sensitivity. An allergy is usually easy to diagnose, and common symptoms include skin reactions such as redness, itching, or hives, respiratory issues, or swelling in the mouth and throat.

"With non-celiac gluten sensitivity, individuals react to gluten similarly to those with celiac disease, but without the characteristic autoimmune response or intestinal damage. Symptoms often include abdominal pain, bloating, feeling full, fatigue, or headaches."

"Here too, a gluten-free diet can lead to symptom relief, even if there is no official celiac disease diagnosis," says the nutritionist.

Gluten-free diet for other diseases

In addition, more and more studies show that people with other autoimmune diseases such as Hashimoto's or psoriasis can also benefit from a gluten-free diet. However, the holistic nutritionist emphasizes: "This should always be tested on a case-by-case basis, as not every body responds equally to gluten avoidance."

© Marina Leonova

Wheat products are often avoided because of the gluten.

Is the gluten-free hype sensible or not?

However, more and more people are voluntarily giving up gluten, even without a diagnosed intolerance. But is that really sensible? According to Hannah Willemsen, there is no scientific evidence that avoiding gluten offers benefits to healthy people.

According to the expert, wheat is often wrongly portrayed as unhealthy. "Whole grain wheat, that is, the whole grain, is a valuable source of fiber, vitamins, minerals, and antioxidants." Those who avoid gluten must ensure they obtain these nutrients from other sources.

"The negative perception of wheat often comes from products made from refined wheat flour, such as white bread and pastries," says the expert. "These products are indeed less nutritious, as they lose a significant amount of fiber and nutrients during processing."

Products made from white flour cause blood sugar levels to rise quickly, which can lead to energy crashes and cravings, while whole grain wheat keeps you full longer and aids digestion. Therefore, for a balanced diet, it is advisable to reduce the consumption of white flour and instead opt for wholesome alternatives – even if they contain gluten. blood sugar level rise quickly, which can lead to energy crashes and cravings, while whole grain wheat keeps you full longer and aids digestion. Therefore, for a balanced diet, it is advisable to reduce the consumption of white flour and instead opt for wholesome alternatives – even if they contain gluten.

Nevertheless, some people report feeling better without gluten. In these cases, an elimination diet can help to test personal tolerance and then eat individually and intuitively in the way that best suits body and mind.

Which foods contain gluten?

Gluten is found in many common foods, especially products made from wheat, rye, barley, spelt, Khorasan wheat, emmer, and einkorn. These include:

• bread
• pasta
• Pastries
• Pasta
• Seitan (a wheat-based meat substitute)

Oats are a special case, as they are gluten-free in their pure form. However, due to contamination during growing and processing, oats may contain gluten. For people with celiac disease, only oats specifically labeled as gluten-free are safe.

Healthy and gluten-free alternatives

Those who are gluten intolerant or want to diversify their diet as much as possible can rely on many gluten-free alternatives. Gluten-free grains and pseudo-cereals include:

• Rice
• Corn
• Millet
• Buckwheat
• Quinoa
• Amaranth

Gluten-free flours, such as buckwheat or rice flour, can also be used for baking and cooking. However, special recipes should be taken into account, as gluten-free flours can have different baking properties due to the lack of gluten.

Instead of regular bread, you can choose bread or rolls made from gluten-free flours or flour mixes made from corn, millet, rice, or buckwheat flour.

Instead of durum wheat pasta, buckwheat noodles, corn noodles, rice noodles, or noodles made from legumes are served. And for cereal fans, there is gluten-free muesli, gluten-free crunchy, or gluten-free flakes for breakfast.