Going gluten-free has gained popularity in recent years, with advocates touting it as a solution to a variety of digestive issues. In fact, dietitian Garima Goyal took to Instagram to share that if you’re experiencing gas or bloating, you only need to make one dietary change. “Stop gluten,” she advised.
Goyal urged people to stop eating wheat roti, maida, suji, and upma and see if they notice any difference. “The best way to do this is to eat normally for three days and then monitor your resting heart rate in bed. Make a note of it, and then start eating gluten-free after three days. After beginning a gluten-free diet, you have after starting a gluten-free diet, you should monitor two things: your resting heart rate and whether or not these issues are resolved,” she explained.
Goyal recommends doing this for 20 days to see if you notice any differences in your body. “If you still doubt whether you should stop gluten, you can take a food intolerance test or a gene test,” she says.
To verify these claims, we reached out to experts to find out whether gluten has any impact on digestive health.
According to Nivya Vikal, a consultant dietitian-nutritionist at Motherhood Hospitals in Noida, eliminating gluten from the diet may benefit people who have celiac disease or non-celiac gluten sensitivity, as it can cause digestive symptoms such as bloating, diarrhea, and constipation. However, she stated that there is no evidence that a gluten-free diet improves health or prevents disease in people who do not have celiac disease or gluten sensitivity.
“The benefits of going gluten-free are mainly for people with celiac disease or non-celiac gluten sensitivity, as it can help ease digestive symptoms, reduce inflammation, and boost energy levels,” she explained, adding that some people with specific autoimmune disorders, such as Hashimoto’s thyroiditis or gastrointestinal conditions, may find symptom relief by following a gluten-free diet.
For people who do not have gluten-related conditions, Dr. Priyanka Rohatgi, chief nutritionist at Apollo Hospitals, says the benefits of going gluten-free are less clear. “Proponents claim it boosts energy, improves digestive health, aids in weight loss, and reduces inflammation. However, there are few rigorous studies to support these claims in the general population.”
According to Dr. Rohatgi, one advantage of going gluten-free is that it may encourage people to eat more whole, unprocessed foods, which can boost nutrient intake.
What are the alternatives to gluten?
- Grains: Quinoa, rice, corn, millet, sorghum, buckwheat, amaranth, and teff.
- Flours: Almond flour, coconut flour, rice flour, tapioca flour, potato flour, and chickpea flour.
- Starches: Arrowroot, tapioca starch, and potato starch.
- Binders: Xanthan gum, guar gum, and psyllium husk.
Going gluten-free? Here’s everything you need to know
Furthermore, “creativity with whole food alternatives promotes variety and nutrition. Cauliflower can be used instead of wheat flour to make pizza crusts, crepes, and even rice. Dr. Rohatgi stated that sweet potatoes or squash can be used in place of pasta, zucchini for lasagna noodles, portobello mushrooms for burger buns, and lettuce or cabbage leaves to wrap foods instead of tortillas or bread.