{"id":612872,"date":"2024-09-17T13:08:58","date_gmt":"2024-09-17T11:08:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=612872"},"modified":"2024-11-21T22:02:18","modified_gmt":"2024-11-21T21:02:18","slug":"gluten-is-it-really-harmful-to-all-of-us","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/","title":{"rendered":"Gluten and Health: When Is a Gluten-Free Diet Necessary and When Is It Unnecessary Restriction?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#What_Is_Gluten\" title=\"What Is Gluten?\">What Is Gluten?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Where_in_the_Grain_Is_Gluten_Found\" title=\"Where in the Grain Is Gluten Found?\">Where in the Grain Is Gluten Found?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Are_Gluten-containing_Foods_New_to_Our_Diet\" title=\"Are Gluten-containing Foods New to Our Diet?\">Are Gluten-containing Foods New to Our Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Does_Modern_Wheat_Contain_More_Gluten\" title=\"Does Modern Wheat Contain More Gluten?\">Does Modern Wheat Contain More Gluten?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#How_Is_Gluten_Digested\" title=\"How Is Gluten Digested?\">How Is Gluten Digested?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Is_Gluten_Harmful\" title=\"Is Gluten Harmful?\">Is Gluten Harmful?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Does_Gluten_Cause_Weight_Gain_and_Obesity\" title=\"Does Gluten Cause Weight Gain and Obesity?\">Does Gluten Cause Weight Gain and Obesity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Does_Gluten_Cause_All_Digestive_Problems\" title=\"Does Gluten Cause All Digestive Problems?\">Does Gluten Cause All Digestive Problems?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#For_Which_Conditions_Is_a_Gluten-Free_Diet_Recommended\" title=\"For Which Conditions Is a Gluten-Free Diet Recommended?\">For Which Conditions Is a Gluten-Free Diet Recommended?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#How_Can_I_Tell_if_Gluten_Is_Causing_My_Issues\" title=\"How Can I Tell if Gluten Is Causing My Issues?\">How Can I Tell if Gluten Is Causing My Issues?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Gluten-Free_Diet\" title=\"Gluten-Free Diet\">Gluten-Free Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#Suitable_Foods_for_a_Gluten-Free_Diet\" title=\"Suitable Foods for a Gluten-Free Diet\">Suitable Foods for a Gluten-Free Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/gluten-is-it-really-harmful-to-all-of-us\/#What_Should_You_Remember\" title=\"What Should You Remember?\">What Should You Remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Gluten is one of the most controversial components of modern nutrition. People often associate it with negative effects such as <strong>weight gain, digestive issues, or difficulty concentrating.<\/strong> You can even read about these concerns in popular science books like <em>Grain Brain<\/em> or <em>Wheat Belly<\/em>. But is gluten really as harmful as it&#8217;s made out to be, or is it just another scapegoat in the world of modern diets? Let&#8217;s take a closer look at current research on gluten and its impact on human health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Is_Gluten\"><\/span>What Is Gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Many people believe that <strong>gluten<\/strong> is a single substance, but that\u2019s not entirely true. Gluten is actually a general term for a group of <strong>proteins<\/strong> composed of <strong>prolamins<\/strong> and <strong>glutelins<\/strong>. These proteins aren\u2019t exclusive to <strong>wheat<\/strong>, although wheat often steals the spotlight when it comes to gluten. They are also found in <strong>other grains<\/strong>, where they naturally occur in the grain kernel and contribute to its growth and germination. It\u2019s the prolamins in gluten that primarily distinguish the gluten of different grains.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prolamins in the gluten of various grains<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gliadin and glutenin<\/strong> in wheat<\/li>\n\n\n\n<li><strong>Hordein<\/strong> in barley<\/li>\n\n\n\n<li><strong>Secalin<\/strong> in rye<\/li>\n\n\n\n<li><strong>Avenin<\/strong> in oats<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this article, we\u2019ll focus on gluten found in <strong>wheat<\/strong>, <strong>barley<\/strong>, and <strong>rye<\/strong>\u2014grains that people with coeliac disease must <strong>completely<\/strong> <strong>avoid<\/strong>. <strong>Oats<\/strong>, however, are a unique case. Most people with coeliac disease <strong>tolerate<\/strong> oats well because avenins, the prolamins in oat gluten, generally don\u2019t cause issues. This means oats <strong>don\u2019t necessarily need to be eliminated<\/strong> from the diet of someone with coeliac disease. However, it\u2019s still important to<strong> remain cautious,<\/strong> as there are exceptions where oats may not be suitable.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another interesting fact about oats is that they are often <strong>contaminated with other grains<\/strong> during production. This contamination can introduce the type of gluten that is harmful to nearly all people with coeliac disease. To avoid this, it\u2019s essential to choose oats labelled &#8220;<strong>gluten-free,<\/strong>&#8221; such as <a href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gluten-free oats<\/a>. These oats still contain their naturally &#8220;safe&#8221; oat gluten but are guaranteed to have no more than 20 mg of gluten from other grains per kilogram.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1557875324-1124x750.jpg\" alt=\"What Is Gluten?\" class=\"wp-image-611356\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1557875324-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1557875324-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1557875324-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1557875324-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_in_the_Grain_Is_Gluten_Found\"><\/span>Where in the Grain Is Gluten Found?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most of us have probably seen a wheat grain before. It\u2019s processed through milling and other methods to produce flour of varying coarseness, which can then be used to bake bread and other baked goods. Different parts of the grain have different properties, which influence the final product.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Endosperm (core):<\/strong> The largest part of the grain, containing starches (carbohydrates) and proteins. It\u2019s the main energy source and forms the basis for white flour production.<\/li>\n\n\n\n<li><strong>Gluten:<\/strong> The protein found in the endosperm, made up of gliadin and glutenin, which give dough its elasticity and soft, airy texture.<\/li>\n\n\n\n<li><strong>Bran:<\/strong> The outer layer of the grain, rich in fibre, vitamins, and minerals. It\u2019s removed during white flour production but retained in wholegrain flour.<\/li>\n\n\n\n<li><strong>Germ:<\/strong> The innermost part of the grain, which contains fats, vitamins, and minerals.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Anatomia-psenice-1.jpg\" alt=\"\" class=\"wp-image-613375\" title=\"Where Can Gluten Be Found?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Anatomia-psenice-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Anatomia-psenice-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Are_Gluten-containing_Foods_New_to_Our_Diet\"><\/span>Are Gluten-containing Foods New to Our Diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gluten and the grains that contain it have been a staple of human diets for thousands of years. Around 10,000 BCE, humanity began shifting from hunting and gathering to growing grains similar to modern wheat. For our ancestors, grains provided a <strong>stable food source<\/strong> that accelerated the development of civilisation. They learned how to mill grains into flour, which they could store and use to make various flatbreads. Over time, they also discovered gluten&#8217;s <strong>ability to trap air bubbles,<\/strong> a key factor in dough rising. This discovery led to the development of baking techniques we still use today.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Foods Containing Gluten<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingredient<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Examples of Foods<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Note<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Wheat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bread, pasta, cakes, biscuits<\/td><td class=\"has-text-align-center\" data-align=\"center\">Contains the largest amount of gluten<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spelt (farro)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bread, pasta, cakes, biscuits<\/td><td class=\"has-text-align-center\" data-align=\"center\">A type of wheat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kamut (khorasan)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Side dish, patties<\/td><td class=\"has-text-align-center\" data-align=\"center\">A type of wheat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Barley<\/td><td class=\"has-text-align-center\" data-align=\"center\">Beer, malt, cereals<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rye<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bread, biscuits<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triticale<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bread mixes, animal feed<\/td><td class=\"has-text-align-center\" data-align=\"center\">A cross between wheat and rye<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Oats<\/td><td class=\"has-text-align-center\" data-align=\"center\">Oatmeal, muesli<\/td><td class=\"has-text-align-center\" data-align=\"center\">Naturally gluten-free but can be contaminated during production<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Couscous, bulgur<\/td><td class=\"has-text-align-center\" data-align=\"center\">Salads, side dishes<\/td><td class=\"has-text-align-center\" data-align=\"center\">Made from wheat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Seitan<\/td><td class=\"has-text-align-center\" data-align=\"center\">Plant-based meat alternative<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pure wheat gluten<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_Modern_Wheat_Contain_More_Gluten\"><\/span>Does Modern Wheat Contain More Gluten?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There&#8217;s a common belief that <strong>modern wheat contains more gluten than the varieties grown by our ancestors,<\/strong> and some people blame this for the rise in gluten-related digestive problems. However, studies show that the <strong>gluten content hasn&#8217;t changed dramatically over the past 120 years.<\/strong> While we don&#8217;t know for sure what\u2019s behind the increased sensitivity to gluten, it\u2019s likely a combination of changes in how grains are processed, dietary habits (with more highly processed foods in our diets), and lifestyle factors. Greater awareness and more accurate diagnoses of gluten-related conditions may also play a role.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[3]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Is_Gluten_Digested\"><\/span>How Is Gluten Digested?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may have heard someone claim that gluten \u201csticks\u201d to the intestines, which is why they\u2019ve decided to cut it out entirely. While the name might lend itself to that idea, fortunately, the <strong>human digestive system can handle gluten just fine.<\/strong> Healthy individuals have enzymes that can almost completely break down gluten into simpler, more digestible components. This process starts with the enzyme pepsin in the stomach and continues with pancreatic enzymes (proteases) in the small intestine. The result is simple amino acids that enter the bloodstream and are used by the body where needed. <strong>One component of gluten, gliadin, can\u2019t be fully broken down.<\/strong> It remains in the small intestine and is eventually excreted. For healthy individuals, this isn\u2019t a problem, but for those with coeliac disease or non-coeliac gluten sensitivity, undigested gliadin can lead to digestive issues.<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>&nbsp;[4]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1473683292-1124x749.jpg\" alt=\"How Is Gluten Digested?\" class=\"wp-image-611390\" title=\"How Is Gluten Digested?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1473683292-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1473683292-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1473683292-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1473683292-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_Gluten_Harmful\"><\/span>Is Gluten Harmful?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In recent years, gluten has earned a reputation as one of the biggest dietary &#8220;villains,&#8221; alongside white sugar and butter. In some parts of the world, such as Hollywood, gluten fears have become so widespread that you could probably rob a bank with a bread roll in hand. <strong>But is it really necessary to give up crusty bread, pizza, and other delicious foods just because it\u2019s trendy?<\/strong> The truth is, gluten isn\u2019t harmful at all for most people and poses no dietary risk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, the situation is different for those diagnosed with <strong>coeliac disease, non-coeliac gluten sensitivity, or a wheat allergy.<\/strong> In these cases, gluten causes health problems, and cutting it out of the diet is essential. For everyone else, it\u2019s a <strong>natural and safe part of their diet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Why Do Healthy People Follow a Gluten-Free Diet?<\/h3>\n\n\n\n<p><strong>Why have so many people started cutting gluten from their diets?<\/strong> As with many trends, it often starts with a few celebrities. Some have promoted gluten-free eating as a way to lose weight and feel better, sparking the rise of a <strong>new nutritional holy grail.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It\u2019s true that you can lose weight on a gluten-free diet, but it\u2019s usually not due to eliminating gluten itself. Instead, it\u2019s often because of <strong>changes in eating habits.<\/strong> When you cut out bread, pasta, and other gluten-containing foods without replacing them, you\u2019re likely to reduce your calorie intake. At the same time, you might stop eating croissants, cheese straws, and other ultra-processed foods. If you start eating more fresh fruits and vegetables instead, you\u2019ll probably find yourself losing weight. However, this is due to the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>calorie deficit<\/strong><\/a>&nbsp;you\u2019ve created through dietary changes, <strong>not the absence of gluten.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you\u2019d like to know more about losing weight on a gluten-free diet, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-gluten-free-weight-loss-diet-really-fast-and-sustainable\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Is Weight Loss on a Gluten-Free Diet Really Quick and Sustainable?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/e7e5f907-efc0-4c81-a59e-10b6eec0a1b2-1124x749.jpg\" alt=\"Does Gluten Make You Gain Weight?\" class=\"wp-image-611408\" title=\"Does Gluten Make You Gain Weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/e7e5f907-efc0-4c81-a59e-10b6eec0a1b2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/e7e5f907-efc0-4c81-a59e-10b6eec0a1b2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/e7e5f907-efc0-4c81-a59e-10b6eec0a1b2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/e7e5f907-efc0-4c81-a59e-10b6eec0a1b2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_Gluten_Cause_Weight_Gain_and_Obesity\"><\/span>Does Gluten Cause Weight Gain and Obesity?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>People often search for a single culprit to blame for their extra weight, and you may have come across claims online or in women&#8217;s magazines suggesting that <strong>gluten causes fat accumulation, especially around the belly.<\/strong> This phenomenon even has a name\u2014&#8221;wheat belly.&#8221; Supporters of this theory often cite animal studies. In some cases, they claim that peptides formed during gluten digestion in the intestines slow down metabolism, which then leads to weight gain. However, studies on humans have not confirmed this. In fact, <strong>no correlation between gluten consumption and weight gain,<\/strong> or body weight and BMI, <strong>has been found to this day.<\/strong> Furthermore, whole grain foods, which contain gluten, are recommended by global health authorities as part of a healthy and balanced diet that helps maintain an optimal weight.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[17]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gluten critics often point to a 2013 study conducted on mice, where it was found that <strong>mice fed gluten gained about 20% more weight compared to rodents on a gluten-free diet<\/strong> with the same calorie intake. While these results are interesting, they come with limitations. It&#8217;s difficult to compare the digestive function and metabolism of humans and mice. Moreover, the <strong>gluten doses used in the study were equivalent to eating about 20 slices of bread daily,<\/strong> which is far more than most people typically consume. So far, the relationship between gluten and human weight remains a mystery. Generally, when trying to lose weight, focusing on the overall composition of your diet is more effective than fixating on one component.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in how to lose weight healthily and sustainably, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Tips to Make Losing Weight Easier and Get in Shape.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1077810760-1124x750.jpg\" alt=\"Is Gluten Harmful?\" class=\"wp-image-611424\" title=\"Is Gluten Harmful?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1077810760-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1077810760-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1077810760-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1077810760-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_Gluten_Cause_All_Digestive_Problems\"><\/span>Does Gluten Cause All Digestive Problems?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gluten often gets blamed for a wide range of digestive issues. In some cases, this blame is justified, and the only solution is to eliminate it from the diet for life. However, this applies only after a confirmed diagnosis of coeliac disease or another condition where gluten has been proven to have a negative effect. <strong>Symptoms like stomach pain, bloating, and other digestive troubles may be caused by entirely different factors<\/strong>\u2014such as excessive intake of fat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>, or lactose intolerance. These problems can also occur <strong>when you eat fresh, warm bread.<\/strong> It\u2019s hard to resist, but that perfect taste experience is often followed by stomach discomfort and bloating, which feels like it could launch you into space. Freshly baked bread contains more warm steam and moisture, which may cause these symptoms in sensitive individuals.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[6\u20137, 18]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about common causes of bloating and other digestive issues, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-bloating-and-how-to-get-rid-of-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Causes a Bloated Belly and How to Get Rid of It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"39076,74803,60667,48139,58789,82507,67684,5383,92233,78073,80137,5951,54646,36262\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"For_Which_Conditions_Is_a_Gluten-Free_Diet_Recommended\"><\/span>For Which Conditions Is a Gluten-Free Diet Recommended?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Healthy individuals have the advantage of choosing whether to eat foods containing gluten or not. On the other end of the spectrum are those who cannot make that choice freely, as <strong>they must avoid gluten for health reasons<\/strong> to prevent further worsening of their condition.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Coeliac Disease<\/h3>\n\n\n\n<p>Coeliac disease is an <strong>autoimmune disorder caused by gluten intolerance.<\/strong> The human immune system perceives gluten as a foreign substance and reacts with inflammation that damages the lining of the small intestine. This can lead to increased intestinal permeability (&#8220;leaky gut&#8221;), compromising the protective function of the intestinal barrier.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms of Coeliac Disease<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diarrhea or constipation<\/li>\n\n\n\n<li>Abdominal pain<\/li>\n\n\n\n<li>Reduced appetite<\/li>\n\n\n\n<li>Unexplained weight loss<\/li>\n\n\n\n<li>Impaired absorption of nutrients (vitamins, minerals)<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Headaches<\/li>\n\n\n\n<li>Skin rash<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Diagnosis of Coeliac Disease<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Blood tests:<\/strong> Testing for antibodies against tissue transglutaminase or deamidated gliadin peptides.<\/li>\n\n\n\n<li><strong>Small intestine biopsy:<\/strong> A small sample of the small intestine&#8217;s lining is taken for laboratory evaluation.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment of Coeliac Disease<\/h4>\n\n\n\n<p>A lifelong gluten-free diet, leading to the gradual regeneration of the small intestine&#8217;s lining and alleviation of symptoms. For most coeliacs, <strong>a safe gluten threshold is 20 mg per day,<\/strong> which is a tiny amount found in about 0.16 g of white wheat bread.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-940374208-1124x750.jpg\" alt=\"What Is Coeliac Disease?\" class=\"wp-image-611442\" title=\"What Is Coeliac Disease?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-940374208-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-940374208-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-940374208.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Dermatitis Herpetiformis (Duhring&#8217;s Disease)<\/h3>\n\n\n\n<p>This rare <strong>autoimmune skin condition is most commonly associated with coeliac disease.<\/strong> It is characterized by itchy, blister-like lesions that resemble herpes sores, appearing on various parts of the body. Unlike coeliac disease, not all patients with dermatitis herpetiformis experience intestinal damage.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms of Dermatitis Herpetiformis<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Itchy, blistering rashes, most commonly in the elbow crease, knees, back, or head<\/li>\n\n\n\n<li>Digestive problems similar to those in coeliac disease (diarrhea, bloating, abdominal pain)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Diagnosis of Dermatitis Herpetiformis<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skin biopsy:<\/strong> A skin sample is tested for antibodies.<\/li>\n\n\n\n<li><strong>Blood tests:<\/strong> Evaluating antibodies against tissue transglutaminase, as in coeliac disease.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment of Dermatitis Herpetiformis<\/h4>\n\n\n\n<p>A strict lifelong gluten-free diet, which leads to the gradual disappearance of the skin rash. Medications may also be used to relieve itching and reduce inflammation.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/cbfbfc8c-6432-444d-aef2-e8641b54a753-1124x750.jpg\" alt=\"What Is Dermatitis Herpetiformis?\" class=\"wp-image-611458\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cbfbfc8c-6432-444d-aef2-e8641b54a753-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cbfbfc8c-6432-444d-aef2-e8641b54a753-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cbfbfc8c-6432-444d-aef2-e8641b54a753-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cbfbfc8c-6432-444d-aef2-e8641b54a753.jpg 1885w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Non-Coeliac Gluten Sensitivity (NCGS)<\/h3>\n\n\n\n<p>Also known as gluten intolerance, NCGS presents with symptoms similar to coeliac disease but <strong>without the inflammatory damage to the small intestine.&nbsp;<\/strong><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms of NCGS<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Diarrhea or constipation<\/li>\n\n\n\n<li>Abdominal pain<\/li>\n\n\n\n<li>Bloating<\/li>\n\n\n\n<li>Reduced appetite<\/li>\n\n\n\n<li>Fatigue<\/li>\n\n\n\n<li>Headaches<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Diagnosis of NCGS<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exclusion of coeliac disease and wheat allergy<\/li>\n\n\n\n<li>Diagnosis confirmed if symptoms subside after removing gluten from the diet and return when gluten is reintroduced.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment of NCGS<\/h4>\n\n\n\n<p>Eliminating gluten from the diet. However, the diet doesn&#8217;t need to be as strict as in coeliac disease and often depends on individual tolerance.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1856893223-1124x749.jpg\" alt=\"What Is Non-Coeliac Gluten Sensitivity?\" class=\"wp-image-611474\" title=\"What Is Non-Coeliac Gluten Sensitivity?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1856893223-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1856893223-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1856893223-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1856893223-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Wheat Allergy<\/h3>\n\n\n\n<p>This is an <strong>abnormal reaction that occurs almost immediately after consuming wheat-containing foods.<\/strong> It is not an allergy to gluten itself, but to proteins found in wheat.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms of Wheat Allergy<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skin rash<\/li>\n\n\n\n<li>Nausea<\/li>\n\n\n\n<li>Abdominal pain<\/li>\n\n\n\n<li>Breathing difficulties<\/li>\n\n\n\n<li>Anaphylactic shock in extreme cases<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Diagnosis of Wheat Allergy<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Blood tests: Testing for specific antibodies.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">First Aid for Acute Wheat Allergy<\/h4>\n\n\n\n<p>In the case of a severe allergic reaction, anaphylactic shock can occur, posing a life-threatening risk. Breathing difficulties, throat swelling, paleness, or speech issues may arise. In such cases, call emergency services immediately, loosen tight clothing to aid breathing, and if the person is conscious, seat them upright with back support. Administer epinephrine (EpiPen) as soon as possible, which individuals with severe allergies usually carry.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment of Wheat Allergy<\/h4>\n\n\n\n<p><strong>Exclude wheat and wheat-containing foods from the diet.<\/strong> Even gluten-free foods may contain wheat starch, which is tolerated by coeliacs but not by people with wheat allergies. In case of acute symptoms, antihistamines (allergy medications) are used.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1675559070-1124x749.jpg\" alt=\"What Is Wheat Allergy?\" class=\"wp-image-611490\" title=\"What Is Wheat Allergy?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1675559070-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1675559070-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1675559070-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1675559070-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Gluten Ataxia<\/h3>\n\n\n\n<p>A rare <strong>autoimmune disease of the brain caused by an abnormal immune response to gluten,<\/strong> leading to damage in the cerebellum, which controls movement coordination.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[11]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms of Gluten Ataxia<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Impaired coordination and balance<\/li>\n\n\n\n<li>Difficulty walking<\/li>\n\n\n\n<li>Speech problems<\/li>\n\n\n\n<li>Tremors<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Diagnosis of Gluten Ataxia<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Neurological examination:<\/strong> Evaluation of coordination, reflexes, and muscle control.<\/li>\n\n\n\n<li><strong>Blood tests:<\/strong> Presence of antibodies against gliadin.<\/li>\n\n\n\n<li><strong>MRI:<\/strong> Brain imaging.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment of Gluten Ataxia<\/h4>\n\n\n\n<p>A lifelong gluten-free diet can prevent further neurological damage. Eliminating gluten also helps gradually improve coordination.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Can_I_Tell_if_Gluten_Is_Causing_My_Issues\"><\/span>How Can I Tell if Gluten Is Causing My Issues?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you noticed that after eating bread, pasta, or pizza, you feel unwell and have digestive problems? First, check <strong>if your symptoms match those commonly associated with gluten intolerance.<\/strong>&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[13]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Digestive Issues<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Other Symptoms<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Abdominal pain\nBloating\nDiarrhea or constipation\nNausea\nVomiting<\/td><td class=\"has-text-align-center\" data-align=\"center\">Weight loss\nFatigue\nSkin problems\nHeadaches\nDifficulty concentrating (&#8220;brain fog&#8221;)\nJoint pain\nIrritability, mood swings, or even depression<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Is Gluten Really the Culprit?<\/h3>\n\n\n\n<p>If you have any of these symptoms, don\u2019t panic and don&#8217;t immediately eliminate all gluten-containing foods from your pantry. The cause could be something else, such as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (<strong>FODMAPs<\/strong>), found in some vegetables, fruits, and legumes. Therefore, it&#8217;s essential to get tested and determine the exact cause of your symptoms.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Keep a Food Diary<\/h4>\n\n\n\n<p>Eat as you normally would, but <strong>start keeping a detailed record of your meals and note how you feel afterward.<\/strong> Record if you felt nauseous, had abdominal pain, diarrhea, or anything else that might be related to food. Also, include the time you ate and how long after eating the symptoms appeared. The more details you note, the more useful the information will be during a consultation with a doctor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Visit a Doctor<\/h4>\n\n\n\n<p>If your symptoms persist and your food diary suggests that certain meals are causing problems, it\u2019s time to contact a doctor. Start with your general practitioner, who can perform basic tests, like blood tests for antibodies. They may refer you to specialists (gastroenterologist, allergist, dietitian) for <strong>specific tests to diagnose allergies or coeliac disease.<\/strong> A dietitian can also assess your diet and help identify the cause of your issues.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Home Test for Gluten Intolerance<\/h5>\n\n\n\n<p>You can check your gluten tolerance with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/self-test-gluten-intolerance-veroval.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">home test kit<\/a>. This test includes everything you need to take and evaluate a blood sample, <strong>detecting the presence of IgA antibodies, which appear with gluten intolerance. <\/strong>Regardless of the result, it&#8217;s recommended to see a doctor for a comprehensive diagnosis.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1461330630-1124x749.jpg\" alt=\"Tests for Gluten Intolerance\" class=\"wp-image-611510\" title=\"Tests for Gluten Intolerance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1461330630-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1461330630-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1461330630-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1461330630-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">3. Elimination Diet<\/h4>\n\n\n\n<p>As part of the diagnosis, an elimination diet is commonly used. In this process, a specific component, such as gluten, is removed from the diet for several weeks (3\u20134), and its effects are monitored. <strong>If your symptoms improve during this time, you&#8217;ve likely identified the cause of your discomfort.<\/strong> To confirm, gradually reintroduce the component and observe if the symptoms return. Keep in mind that an elimination diet should not be done while you\u2019re still being diagnosed, as it could distort the results.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[14]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. Final Diet Adjustment<\/h4>\n\n\n\n<p>The entire diagnostic process should ideally lead to a diagnosis and treatment plan. If this includes a gluten-free diet or other dietary modifications, you\u2019ll need to <strong>learn which foods are suitable and unsuitable, and adjust accordingly.<\/strong> If you\u2019ve never followed a medical diet before, this might feel overwhelming at first. Don\u2019t worry, it just takes time to familiarize yourself with food labels. The important thing is to feel better. A dietitian or specialist can help you select suitable foods and <strong>design a balanced meal plan.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-927414064-1124x749.jpg\" alt=\"How to Eat Gluten-Free?\" class=\"wp-image-611528\" title=\"How to Eat Gluten-Free?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-927414064-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-927414064-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-927414064-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-927414064-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Gluten-Free_Diet\"><\/span>Gluten-Free Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A gluten-free diet is essential for treating coeliac disease or non-coeliac gluten sensitivity. <strong>All foods containing gluten, such as wheat, rye, barley, and oats (unless labeled gluten-free), must be eliminated.<\/strong> This includes obvious foods like wheat bread, pizza, pasta, or cakes, but gluten can also hide in less obvious foods like soy sauce, spices, condiments, deli meats, or pickled meats.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Since gluten is an allergen, according to legislation, it must always be highlighted in product ingredients in large letters or bold type.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to Recognize Gluten-Free Foods?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. Be Cautious with Risky Foods<\/h4>\n\n\n\n<p>Some food categories are more prone to containing gluten than others. <strong>Always check the ingredients to see what was used in their preparation.<\/strong> For store-bought items, this information is available on the packaging, while fresh products like baked goods may have ingredient lists near the shelf or you can ask staff. It&#8217;s best to buy gluten-free bread from specialized stores. Risky foods include:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sweet and savoury pastries<\/li>\n\n\n\n<li>Confectionery products<\/li>\n\n\n\n<li>Side dishes like dumplings and porridges<\/li>\n\n\n\n<li>Cereals and cereal bars<\/li>\n\n\n\n<li>Sweet and salty snacks<\/li>\n\n\n\n<li>Spices, seasonings<\/li>\n\n\n\n<li>Ready-made meals<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-1463253762-1124x749.jpg\" alt=\"How to Shop Gluten-Free?\" class=\"wp-image-611546\" title=\"How to Shop Gluten-Free?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1463253762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1463253762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1463253762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-1463253762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">2. Read the Labels<\/h4>\n\n\n\n<p>Get used to spending more time shopping at first. Carefully read the ingredient list of every product before putting it in your cart. Look for labels like <strong>&#8220;gluten-free,&#8221; or &#8220;does not contain gluten&#8221;.<\/strong> This is often accompanied by a symbol of a crossed-out wheat stalk. According to EU regulations, this label can only be used for products that contain less than <strong>20 mg of gluten per 1 kg of food.<\/strong> This label may also be accompanied by phrases like &#8220;suitable for people with gluten intolerance&#8221; or &#8220;suitable for coeliacs.&#8221;&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[15]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You might also encounter the label <strong>&#8220;may contain traces of gluten,&#8221;<\/strong> which warns of potential unintentional contamination during production. However, the ingredients list must not contain any gluten-containing grains. Trace amounts can be up to 50 mg of gluten per 1 kg of food, which is above the safe threshold for coeliacs.&nbsp;<mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><sup>[16]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lastly, you might see the label <strong>&#8220;very low gluten content,&#8221;<\/strong> which indicates a maximum of 100 mg of gluten per 1 kg of food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips on how to read food labels, check out the article on <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-read-food-labels-and-what-to-watch-out-for\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Read Food Labels and What to Watch Out For.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/09\/iStock-500542026-1124x749.jpg\" alt=\"Shopping for Gluten-Free Foods\" class=\"wp-image-611562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-500542026-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-500542026-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-500542026-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/iStock-500542026-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">3. Look for Hidden Sources of Gluten<\/h4>\n\n\n\n<p>Be especially cautious of <strong>hidden gluten sources,<\/strong> particularly in cooked dishes. For example, soups or sauces may be thickened with flour, or flour may be used to coat baking dishes. Flour can also be added to meatballs, various plant-based meat alternatives, and ready-made meals. Always stay alert when trying new foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Suitable_Foods_for_a_Gluten-Free_Diet\"><\/span>Suitable Foods for a Gluten-Free Diet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>At first, it might feel overwhelming as you learn which foods are gluten-free and how to substitute gluten-containing ingredients. Gluten plays a key role in baking and cooking, which can make gluten-free products <strong>like bread and pasta harder to prepare.<\/strong> However, modern gluten-free baking techniques have improved, and you&#8217;ll soon find your favorite products or learn to bake your own perfect gluten-free bread at home.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When planning your meals, focus on <strong>basic ingredients.<\/strong><\/li>\n\n\n\n<li>Just like with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regular balanced diet<\/a>, ensure every meal contains the<strong> right proportion of proteins, carbohydrates, and fats.<\/strong><\/li>\n\n\n\n<li>By cutting out gluten, you eliminate one of the richest sources of fibre, which is regular wholegrain bread. Therefore, it&#8217;s <strong>essential to monitor your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fibre<\/a>&nbsp;intake<\/strong> (at least 25 g per day) from allowed sources such as fruits, vegetables, legumes, quinoa, and gluten-free bread.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">List of Gluten-Free Food Groups<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food Category<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Recommended Gluten-Free Foods<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Grains<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rice<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/black-quinoa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quinoa<\/a>, millet, buckwheat, amaranth, sorghum, corn, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gluten-free oats<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/rice-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice porridge<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-buckwheat-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">buckwheat porridge<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tapioca<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fresh Produce<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fruit, vegetables, mushrooms, potatoes, sweet potatoes<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Legumes<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Beans<\/a>, lentils, peas, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-chickpeas-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">chickpeas<\/a>, soybeans, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/red-lentil-pasta-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legume pasta<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dairy Products<\/td><td class=\"has-text-align-center\" data-align=\"center\">Milk, cheese, plain yogurt, cream, cultured dairy drinks<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Natural seeds and nuts<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nut butters<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oils\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">oils<\/a>, butter<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteins<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chicken-breasts-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Meat<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fish<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eggs<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Drinks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Water, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/brazilian-coffee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">coffee<\/a>, tea, 100% fruit juices, gluten-free beer, wine<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rice cakes, corn popcorn, gluten-free crackers, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-chips-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">gluten-free crisps<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gluten-Free Breads<\/td><td class=\"has-text-align-center\" data-align=\"center\">Gluten-free bread, rice cakes or corn thins<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The mentioned foods are naturally gluten-free, but always check the ingredients. For example, yogurts or plant-based dairy alternatives may be thickened with wheat starch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gluten-Free Recipes<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For breakfast, you can prepare <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/banana-pancakes-made-from-only-2-ingredients\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>3 Ingredients Banana Pancakes<\/strong><\/a> or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-spinach-omelette-stuffed-with-mushrooms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Spinach Omelette Stuffed with Mushrooms.<\/strong><\/a><\/li>\n\n\n\n<li>If you&#8217;re in the mood for something sweet, try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-packed-rice-souffle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Protein-Packed Rice Pudding<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-coconut-panna-cotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Coconut Panna Cotta.<\/strong><\/a><\/li>\n\n\n\n<li>For lunch, a great option is <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-teriyaki-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Teriyaki Chicken<\/strong><\/a>, or you can try<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-salmon-with-honey-mustard-marinade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Baked Salmon with a Honey-Mustard Marinade.<\/a><\/strong><\/li>\n\n\n\n<li>For a snack, spread one of the <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-3-protein-packed-spreads\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">3 Protein-Packed Spreads<\/a> <\/strong>on gluten-free bread.<\/li>\n\n\n\n<li>A delicious dinner could be <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-high-protein-mushroom-pasta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein Pasta with Mushroom Sauce<\/a><\/strong> or a <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-salad-nicoise\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Nicoise Salad.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can find more <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipes\/gluten-free\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>gluten-free meal inspiration on our blog.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Should_You_Remember\"><\/span>What Should You Remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gluten has been a natural part of the human diet for thousands of years. Recently, however, more people are intentionally avoiding it. In some cases, it&#8217;s a <strong>necessity and part of treatment, for example, in celiac disease or non-celiac gluten sensitivity.<\/strong> However, it often happens that people switch to a gluten-free diet because they believe it will help them lose weight or eliminate digestive issues.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>However, simply eliminating gluten in such cases may not be enough, and in most cases, it&#8217;s not even necessary.<\/strong> If you suspect gluten intolerance, it\u2019s advisable to consult a doctor and undergo a comprehensive examination. If the diagnosis is confirmed, it is necessary to follow a gluten-free diet, which will help alleviate the symptoms. However, it is not true that a gluten-free diet is automatically healthier or that it will lead to weight loss. It is primarily intended for therapeutic purposes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you enjoyed the article and learned new, interesting information from it, don\u2019t forget to share it with your friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gluten-free-products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGluten-Free Products\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Many people avoid gluten. Some do so for health reasons, while others have followed the trend of gluten-free diets. But is gluten really harmful to everyone?<\/p>\n","protected":false},"author":129,"featured_media":611341,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[7457,6797,7619,7631],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-612872","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-digestion","9":"tag-gluten","10":"tag-health","11":"tag-healthy-lifestyle","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gluten and Health: When Is a Gluten-Free Diet Necessary and When Is It Unnecessary Restriction? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Common myths about gluten, its effects on weight loss and digestion. 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