Gluten-Free: Myth or Fact?

Japleen Kaur

Japleen Kaur
Aug 2021

2 min read
Gluten Free

Table of content

Gluten has been in the limelight for a number of reasons. From youngsters to adults, everybody’s now switching to Gluten-free diets thinking it to be a fashion statement that helps to lose weight. But is this decision worth taking? Thus, read the full blog to know the reality of your myths.

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What Is Gluten?

Gluten is a family of proteins that live in flours like wheat, rye, barley, etc. The two main members of the gluten family include glutenin and gliadin.

Gliadin is responsible for causing all the adverse effects on human health, for which the entire gluten family gets a bad name. When these flours are mixed with water, proteins of the gluten family form a mesh-like structure, or in other words form an elastic network, that gives elasticity to the dough and thus these flours find their use in bakery items.

Then, what does gluten-free mean? Gluten-free refers to a diet or product that does not contain gluten.

What Is Wrong With Gluten?

  • Some people suffer from gluten-related conditions that cause uncomfortable reactions in their immune systems.
  • A gluten intolerance, for instance, means that gluten proteins are treated as foreign bodies when they enter a digestive system, so an inflammatory response (an IgG response, in the case of intolerance) is triggered to fight them.
  • Also, this response can manifest itself in anything from bloating and also abdominal pain thus leading to nausea and vomiting.
  • Moreover, the severity of these responses depends upon the condition, the person is suffering from and also their reactiveness to gluten proteins therein.
  • Also, gluten intolerance can appear later in life, sometimes with mild symptoms.
  • Whilst celiac disease is a life-long, autoimmune condition that causes much more severe reactions that can damage the gut wall and thus lead to malnutrition. Furthermore, here is some information regarding the allergies you may feel to gluten.

Who Are In Gluten-Free Zone?

1. Celiac Disease

Celiac disease is an autoimmune disease. But what does that mean? It means that when one consumes gluten or products rich in gluten, the body treats gluten as a bad guy. And also our immune warriors attack gluten and also the inner lining of our gut. Thus, this reaction causes micronutrient deficiencies and also severe digestive issues. Adding to this, it also paves the way for a number of diseases.

2. Non-Celiac Gluten Sensitivity

In this condition, people do not test positive for celiac sensitivity, but their body reacts negatively to gluten.

3. Wheat Allergy

An allergy to wheat can be a result of a reaction to any of the members of the gluten family, namely, globulin, albumin, gliadin, or glutenin. Additionally, this causes digestive discomfort.

4. Wheat Intolerance

Intolerance to wheat means that a person can experience the same symptoms as gluten intolerance, but it doesn’t mean that they have both conditions. They might only be intolerant to albumin, for example, but not to gluten. So, a person who is gluten intolerant is also wheat intolerant because gluten proteins are found in wheat. Thus, this means that a wheat-intolerant person won’t necessarily have to avoid gluten if they are reactive to a different protein.

How Do I Identify The Symptoms?

Like any other allergy or sensitivity, gluten intolerance also has some common symptoms.

Gluten Free - Symptoms of Gluten Intolerance
  • The first noticeable symptom is digestive discomfort.
  • Thus, this surfaces as abdominal pain, bloating, constipation, or diarrhea.
  • Since a lot of people experience such troubles commonly, it is thus observed that it’s all too easy for people to put discomfort down to a bad meal or an off day.
  • Moreover, if you find yourself suffering from similar symptoms every time after consuming gluten items. So, please make sure to seek medical advice.

So, now that we have established what is gluten and what are the problems associated with it. Thus, let’s dive into the foods you can avoid if you are gluten intolerant.

What To Include And Avoid In A Gluten-Free Diet?

What To IncludeWhat To Avoid
Include Fresh Fruits And Vegetables
Fruits and vegetables
Beans, seeds, legumes, and nuts in their natural and unprocessed forms
Lean, non-processed meats, fish, and poultry
Most low-fat dairy products
Avoid All Foods And Drinks Which Includes The Following
Triticale — a cross between wheat and rye
Oats, in some cases
Grains, Starches, Or Flour That You Can Include
Corn — cornmeal, grits, and polenta labeled gluten-free
Gluten-free flours — rice, soy, corn, potato, and bean flours
Hominy (corn)
Rice, including wild rice
Tapioca (cassava root)
Avoid Processed Foods They Often Contain Gluten
Bulgur wheat
Beer, ale, porter, stout (usually containing barley
Cakes and pies
Communion wafers
Cookies and crackers
French fries
Limitation of meat or seafood
Almond flour
Coconut flour
Rice flour
Chickpea flour (gram flour)
Buckwheat flour

Gluten-Free Snacks:
Popcorn (plain, not flavored)
Rice cakes
Veggie sticks with hummus
Gluten-free granola bars
Gluten-free crackers

Malt, malt flavoring, and other malt products (barley)
Hot dogs and processed lunchmeats
Salad dressings
Sauces, including soy sauce (wheat)
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
self-basting poultry
Soups, bouillon, or soup mixes
Vegetables in sauces

Some Gluten-Free Recipes From Our Kitchen

Are oats gluten free? Yes, oats are naturally gluten-free. Add these oats biscuits recipes to your gluten free diet plan.

Gluten-Free In A Nutshell

In closing, the world of gluten-free living is brimming with possibilities, flavors, and benefits. Whether you’re moving to gluten-free for health reasons, experimenting with new recipes, or supporting a loved one, the key is to approach it with an open mind and a positive spirit. Meanwhile, by educating yourself with knowledge, debunking myths, and trying out the array of delicious options available, you’re well on your way to making gluten-free living a seamless and enjoyable part of your life.

Fun Fact

Do you love Roti? Also, are you finding it hard to give up on roti in every meal with the worry of gaining kilos? But, what if we tell you Roti doesn’t make you fat? Well, most of us have this misconception that roti is bad because of its carb content. Click here to know what we have to say about it.

Transformation Story

Let me introduce you to Parth, who gained weight because of his busy life. He tried different methods but nothing worked for him. But with the help of Fitelo’s expert and his steer determination, he managed to lose 8 kg in 30 days. Want to know how we helped him to achieve his goal? Know his complete story!

Frequently Asked Questions

What Are Gluten-Free Foods?

Many naturally gluten-free foods can be a part of a healthy diet:

  • Fruits and vegetables.
  • Beans, seeds, legumes, and nuts in their natural, unprocessed forms.
  • Eggs.
  • Lean, nonprocessed meats, fish, and poultry.
  • Most low-fat dairy products.

Does Gluten-Free Roti Help In Weight Loss?

Switching to gluten-free roti alone is not likely to guarantee weight loss. Weight loss not only depends on what you eat but also depends on your overall caloric intake, nutrient content, portion control, and metabolism. Additionally, a balanced and sustainable approach, including a healthy diet and regular exercise, is vital to successful weight loss.

Is Ragi Gluten Free?

Yes, ragi, also known as finger millet, is naturally gluten-free. It is a nutritious grain commonly consumed in various parts of the world, especially in South Asia and Africa. Ragi can be a good alternative for people who need to avoid gluten due to celiac disease or gluten sensitivity.

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Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian before introducing something new to your meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 


This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.

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