Gluten Sensitivity: Naturally Gluten-Free Foods to Include in Your Diet

You have eaten a large portion of pasta for lunch. Around 4 pm, your stomach seems bloated and your mind is a bit blurry. Sounds familiar? It could be because of that pasta you ate. Or not. But one thing for sure is that many others end up asking themselves whether this could be a case of gluten sensitivity.

Don't worry and empty your pantry just yet. Gluten-free can seem like a daunting concept but it is really not that difficult. There are many gluten free foods that you may be eating in your regular diet and some of them include dal, rice, eggs, vegetables, ragi, and curd. This article will talk about everything related to gluten sensitivity, its symptoms, foods that you need to avoid and foods you must consume.

What Is Gluten Sensitivity?

Gluten is a protein found in wheat, rye and barley. It gives dough the stretchable quality and makes the bread chewy. But, this is not a problem for most people.

For some people, this is problematic. This condition is known as non-celiac gluten sensitivity (NCGS). When a person develops symptoms after ingesting gluten but doesn’t suffer from either celiac disease or wheat allergy, it might be NCGS.

Confused? Don’t worry, even the researchers are still figuring things out. A study emphasizes the point that gluten isn’t the only villain in the process. Other compounds found in wheat such as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) might also participate in causing the issue.

And now to the question of prevalence. It is impossible to provide a definite figure since unlike the case with celiac disease there’s no definitive way to test one for it, and the study review adds that appropriate population studies are still lacking.

Gluten Sensitivity Symptoms: What People Commonly Notice

Gluten sensitivity symptoms are a little confusing. They're unclear, they may come and go, and they look a lot like other similar problems. Most people describe symptoms like:

• Stomach trouble: bloating, cramping
• General abdominal discomfort, loose stools, and gas.

While these symptoms are related to guts and digestion, some people also mention things that have no obvious connection with these; such as tiredness, headaches or a feeling of a foggy mind in a can't-concentrate mood. Some people even complain of aching joints or muscles.

See the problem? Almost every item on that list can come from IBS, lactose intolerance, stress or celiac disease. In the Medicina review, about 44% of people who believed they were wheat-sensitive also had IBS-type symptoms. So a bloated tummy after a paratha doesn't prove much on its own.

It is also worth reading about the Top 10 Foods For Gut Health and Digestion

Gluten Sensitivity vs. Celiac Disease vs. Wheat Allergy

People often give the term “gluten intolerance" for all three conditions. They aren't the same thing. Let's find out why through a comparison table.

Prevalence figures are from the Medicina review.

Why does this matter? Celiac disease can damage the gut over time, and a wheat allergy can be serious. You really don't want to self-diagnose either one.

Check With a Doctor Before You Cut Gluten Out

Although it might sound very tempting to skip the bread tomorrow morning, do not rush into it for now.

The effectiveness of celiac blood tests strongly depends on the consumption of gluten. If you stop taking gluten prematurely, your test results will not be accurate. Therefore, please consult with your physician.

Gluten sensitivity is typically diagnosed with an exclusion method when celiac disease and wheat allergy are ruled out, and after that, your physician will recommend following a gluten-free diet. In the review published in Gastroenterology and Hepatology from Bed to Bench, It is stated that the absence of gluten should last for six weeks and then be followed by a period of its consumption again.

Gluten Intolerance Foods to Avoid

After having consulted a professional, the next important thing to know is: which foods must be avoided? Here is a list of the main gluten intolerance foods to avoid.

The common ones include wheat in all forms such as atta, maida, sooji, dalia, semolina and spelt. Along with these, barley, rye and triticale. That takes in bread, roti, naan, paratha, bhatura, pasta, noodles, seviyan, biscuits, cakes and pastry. Beer and malted drinks go on the list too, since malt comes from barley.

Now the sneaky ones. Gluten turns up in places you'd never think to check:

• Soy sauce and some other bottled sauces
• Salad dressings and ready-made gravies
• Instant soup and noodle masala sachets
• Sausages and marinated meats with fillers
• Compounded hing (asafoetida), which is often blended with wheat flour
• Oats, which are gluten-free by nature but regularly get mixed with wheat during processing
  

The one habit that can help you the most is label reading. All the time. The recipes keep changing, and something that was gluten free last year may not be this year anymore.

Naturally Gluten-Free Foods You Should Add to Your Diet

Here comes the fun part. A gluten-free diet can be colorful and very Indian too. There is no need for sacrifice; there is only need to swap things.

1. Fruits and Vegetables

All fruits and vegetables eaten raw are gluten-free. Palak, lauki, carrot, beetroot, sweet potato, apple, banana, berries, orange; all are naturally gluten free. But just take a look at the package if you want to eat frozen or ready-to-cook versions of these foods.

2. Protein Foods

Most protein foods including fish, plain eggs, chicken and unprocessed meat are gluten-free naturally. The problem occurs when they are breaded, marinated or flavoured because wheat flour or other additives play a major role over there. Dairy products like milk, curd, paneer and ghee are also naturally free of gluten.

3. Legumes, Nuts and Seeds

Legumes: Dals, rajma, chana and moong. 
Nuts: Almonds and walnuts
Seeds: Flaxseeds, chia and pumpkin seeds 

These all are good to go in your gluten free diet. Seeds can also add crunch and healthy fats which means double benefits. Besan is naturally gluten-free as well, which makes chillas an easy breakfast. Check that it was packed away from wheat, though.

4. Grains, Millets and Pseudocereals

Not eating wheat does not mean avoiding all kinds of grains. Ragi, jowar, and bajra are all fine. You can also eat all kinds of rice: white, brown, red and black. Other options include buckwheat (kuttu), amaranth (rajgira), quinoa, sabudana and makhana. Eating whole grains is also important due to their fibrous and mineral content as a gluten-free diet may lack these nutrients.

Learning about Black Rice

This is one grain you must stock on your shelves. Like any other rice, black rice is gluten-free by nature. Manipur black rice also referred to as Chak-Hao, is a particularly fascinating variety of rice. The study on aromatic rice of Manipur mentions that it got a Geographical Indication status in 2019. It gets its dark color from anthocyanins which are antioxidants.

What about the glucose levels? In a recent review of black rice and its anthocyanins, it was shown that black rice could be useful in maintaining better glucose and lipid levels after meals. Moreover, the authors also suggest conducting further studies regarding the best possible amount and time to consume the product, and thus consider this grain as food that should be utilized wisely and not treated as a medicine.

At home, it is a nutty, sticky and incredibly fragrant product. Soak the grain in water for a few hours before cooking it evenly. Then you can add it to your pulao, khichdi, kheer or even salad. WellWith’s Chak-Hao Black Rice is a convenient source of this product for everyday meals.

Why Steady Energy Matters When You Go Gluten-Free

When you take a look at the ingredient list on a packaged gluten-free biscuit or bread, it will generally be based on refined starches like rice flour, tapioca or potato starch. No doubt, these can be digested quickly and are great to write for a gluten-free label but they are not always great for steady energy. This is where low glycemic index foods come in. They release glucose into the blood more gradually, which can mean fewer energy crashes in the afternoon.

Naturally gluten-free choices that tend to sit on the lower side include:

• Dals, chana, rajma and other legumes
• Non-starchy vegetables
• Nuts and seeds
• Whole millets like ragi and jowar
• Black rice and quinoa
• Apples, pears and berries

A few simple habits help go a long way. Like:

• Pick whole grains over refined ones.
• Pair your carbs with protein or fibre.
• Watch portions, because cooking methods and ripeness change how a food affects you.
  

If you're managing diabetes, check with your doctor or dietitian before changing what you eat.

What a Gluten-Free Day Can Look Like?

Don't know how it will be implemented in your real life? Well, here is an example of how a day in the life of a gluten-free diet can look like:

• Breakfast: Vegetable besan chilla along with curd and a fruit.
• Mid-morning: Apple and some almonds
• Lunch: Bajra/jowar roti with dal, seasonal sabzi and salad
• Evening: Roasted makhana/chana chaat
• Dinner: Black rice pulao along with vegetables and fish/paneer
  

It sounds really simple and it really is. The same old dishes but without wheat.

Everyday Habits for staying Gluten-Free

A gluten-free diet is not only about food items. There are a lot of things that can help you avoid gluten:

• Reading labels of even those food items which you have bought for several years already.
• Keeping separate toaster, chopping board and tawa when the members of your family still have wheat.
  
• Asking chefs in restaurants how the food was prepared and whether the food shared the same fryer or griddle.
• Making notes of what and how you eat for several weeks.
• Rotating the grains and millets, in order not to lose fibres and vitamins of B group.
• Consultation of a dietician in case your meals feel restricted.
  

Conclusion

Having a gluten sensitivity does not have to result in uninteresting food choices. Most of the required nutrients can be derived from fresh fruits and vegetables, eggs, legumes, millets, rice, and nuts. Simply adding a type of grain such as black rice will also bring additional variety, flavor, and more stable energy.

Begin by getting properly diagnosed. Find out the specific foods that cause difficulties for you. Focus on using naturally gluten-free foods rather than expensive alternatives that are processed.

 
Disclaimer: This article is for general information only and isn't a substitute for professional medical advice. Please consult a qualified healthcare provider before making major changes to your diet, especially if you have a diagnosed condition.

Frequently Asked Questions

1. Are millets truly gluten-free?

Yes. Ragi, jowar and bajra are inherently gluten-free, though there is the question of cross-contamination. If a mill processes wheat, then some will find its way into your flour. Choose your products accordingly.

2. Is gluten sensitivity curable?

It is difficult to tell. Gluten sensitivity is not yet fully known, but there are instances when some individuals have experienced alleviation of their symptoms, while other people do not. If you want to find out whether or not you are included in that number, you should consult your physician.

3. Is black rice an acceptable food for someone avoiding gluten?

Yes. Black rice is gluten-free by nature. This grain can also form a smart ingredient in a balanced diet due to some studies showing that it may help maintain steady blood sugar levels. It does not have healing properties for any condition.

4. Is a gluten-free diet beneficial for all people?

Not really. While not requiring any restrictions with gluten intake, there is no evidence that avoiding this substance would provide additional health benefits. In addition, a gluten-free diet may lack sufficient fiber and B-vitamins due to the predominance of refined food products. The best way to maintain it is to focus on naturally gluten-free products such as millets, legumes, vegetables, and rice.

5. How quickly should I expect changes?

It depends on individual cases. Typically, medical practices use a trial of about six weeks with further introduction of gluten under medical supervision.