The gluten-free diet
For a few years now, it has been demonized, accused of causing various health problems: gluten. Many celebrities have banned it from their diet and have since said they have felt better. It was enough for the fashion to be launched. No-glu is now a major trend in “healthy eating”. But is the gluten-free diet really beneficial? What does it consist of? Who is it for? Zoom on this diet alternately adulated and decried.
What is gluten?
Glutenis asticky substance, an alloy of two proteins, naturally present in some cereals, such aswheat, barleyorrye. It is acombination of prolamins (soluble) andglutenins (insoluble), which themselves contain the trace elements and amino acids necessary for the development of the plant.
Gluten is only revealed during theprocessing of cerealsfor food purposes. It is indeed during themilling of grains into flour, then when mixingflour with water (for example, to make bread dough) that it really develops. It is highly appreciated in the food industry for itsviscoelastic qualitiesand is used in the composition of many foods, such as bread, pasta, vegetable substitutes to meat or rusks…). Used as an adjuvant, it allows the dough to be more elastic, to rise better and to retain shape and texture.
What are gluten disorders?
We are unequal when it comes to gluten: its absorption will not have the same effects on everyone. The majority of people digest it perfectly, however some aresensitive to it or evenintolerant. They then develop disorders, the most common of which are the following.
Celiac disease
Celiac disease, orgluten intolerance, affects 0.5% to 1% of the population. It is anautoimmune diseasethat causespermanent and incurable intolerance to prolamins. The latter induces malabsorption of other nutrients. The consequences are very disabling: noticeable fatigue, abdominal pain, weight loss, transit disorders, significant deficiencies (iron, calcium, vitamin K, proteins, magnesium, zinc …).
gluten ataxia
It is a neurological disease resulting directly from the impact of gluten ingestion on the immune systemtag. The body, to “protect” itself from gluten,produces antibodies in mass , which Impact the cerebellum, the seat of coordination. Thus, ataxia results in loss of balance, falls, speech and swallowing disorders, tremors.
Dermatitis herpetiformis
It is the Dermatological diseasewhich reflects the inflammatory state linked to the ingestion of gluten. It results in erythematous papular lesions, patches of urticaria with vesicles, itchy blisters, which appear symmetrically on the joints, back, buttocks.
wheat allergy
symptoms such as itching, edema, redness, vomiting and diarrhea, palpitations.
Non-celiac gluten sensitivity
Commonly called SNCG, it is not pure intolerancetag. Its existence is still disputed today by some health professionals. It must be said that no precise detection protocol exists to date. Yet it is estimated that 0.5% to 13% of the population would be subject to it. Two hypotheses could explain it:sensitivity to gliadin (wheat protein) or intestinal hyperpermeability caused by the consumption of FODMAPs(fermentable foods containing short-chain carbohydrates). The symptomatology would be extensive, affecting both the gastrointestinal sphere and the rest of the body (migraine, fatigue,musculoskeletal bread , dermatitis, respiratory disorders, etc.).
The gluten-free diet: what foods are allowed?
Everything will depend on the level of its sensitivity to gluten. In case of enteropathy or gluten ataxia, pure and simple avoidance of all forms of glutenremains the best solution. If you have a wheat allergy, only that specific grain (whether soft, hard or emmer) should be avoided. Regarding the SNCG, the response is more mixed, because this disorder is still poorly understood. But people who consider themselves sensitive to gluten generally opt for a FODMAP diet.
Which cereals to favor and avoid in the context of a gluten-free diet?
The cereals richest in gluten are those which are referred to as “true”, namely spelt , soft or durum wheat , Wheat , barley and Ryetag. In case of intolerance or sensitivity to gluten, they should therefore be avoided – as well asall food products derived from them .
Other cereals, such as Sorghum , fonio , millet , CorngoldOATs , also contain gluten, but to a lesser extenttag. In addition, its molecular structure is significantly different, so it is consideredmore digestible .
Finally, pseudo-cerealsLikequinoa , Amaranth , buckwheatgoldTeff , are devoid of it, and can therefore be consumed without risk .
Focus on the FODMAP diet
This food diet is based on a very simple principle: all foods rich in simple carbohydrates are likely to cause daily functional problems, digestive or nottag. Thus this diet excludes not only gluten, but also any food containing oligo-, di- and monosaccharides, as well as polyols. And the list is long :
- cereals and cereal products made from wheat, barley, rye and spelled;
- oilseeds (pistachios, hazelnuts, cashews) and seeds (squash, sunflower, sesame);
- legumes like soybeans, all beans, all lentils, split peas;
- certain vegetables, particularly those that are fermentable, such as cabbage, garlic and onion, leek, avocado, artichoke…;
- certain fruits and in particular stone fruits;
- most Dairy Products ;
- most sugary products, including drinks;
- all polyols, i.e. sugars derived from malt and fructose;
- the vast majority of Prepared meals .
The FODMAP diet therefore leaves few food alternatives:
- green vegetables;
- root vegetables;
- exotic fruits, berries and citrus fruits;
- substitutes for dairy products, except those based on soy;
- animal proteins ;
- pseudo-cereals.
What are the benefits and risks of a gluten-free diet?
Regarding thegluten-free diet stricto sensu, its effectiveness is still subject to debate today. There are some benefits, but this diet raises questions:
- It appears toreduce gastrointestinal and extraintestinal symptoms, especially in children, much less in adults(1) ;
- Some studies report a direct link between celiac disease anduterinedisorders in women, and thegluten-free diet may reduce these disorders(2) ;
- gluten substitute products (starches, fibers, substitute flours) certainly imitate the sensory and functional effects of gluten, but their intrinsic, even nutritional, quality is often lower (3) ;
- adopting a “no-glu” diet is often an individual initiative. Yet changing one’s diet drastically would require theCoordination of Health Professionals(4) ;
- the systematic avoidance of gluten could have a long-term negative impact on the nutritional quality of the general diet and lead to multiple deficiencies (5)
Regarding the FODMAP diet, the controversies and discussions are just as lively. While some scientistsdispute its effectiveness on gluten sensitivity , others confirm that it improves the quality of life of patients with functional colopathy (6)tag. However, the recommendation remains the same: undertaking a low-FODMAP diet must be donein a justified manner (proven gluten sensitivity) and supervised (intervention of the medical profession) (7) , under penalty of suffering other equally harmful consequences – deficiencies, eating disorders, deterioration of social life, negative impact on the quality of the microbiota.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.