Nutrition in Gluten Sensitivity

Gluten sensitivity is a topic that has gained increasing awareness in recent years. As a dietitian, I will discuss in detail what gluten sensitivity is, how it can be diagnosed, and how individuals with gluten sensitivity should manage their diet. This article will serve as a guide to managing gluten sensitivity.

What is Gluten Sensitivity?

Gluten is a type of protein found in grains such as wheat, barley, and rye. Gluten sensitivity is a condition where the individual has an abnormal immune response to gluten without causing damage to the intestines, unlike celiac disease and wheat allergy. Individuals with gluten sensitivity may experience digestive discomfort, headaches, fatigue, and joint pain when consuming gluten-containing foods.

Symptoms of Gluten Sensitivity

Gluten sensitivity can present with a wide range of symptoms, which may vary from person to person. Common symptoms observed in individuals with gluten sensitivity include:

1. Digestive Symptoms: Abdominal pain, bloating, gas, diarrhea, or constipation are common digestive issues in individuals with gluten sensitivity.
2. Headaches and Migraines: Some individuals may experience headaches or migraine attacks after consuming gluten.
3. Fatigue: Individuals with gluten sensitivity may feel excessively tired after consuming gluten. This fatigue can be intense enough to affect daily activities.
4. Joint and Muscle Pain: Joint and muscle pain have also been frequently reported in individuals with gluten sensitivity.
5. Cognitive Symptoms: Difficulty concentrating, mental fog (brain fog), and memory problems are also among the symptoms associated with gluten sensitivity.

How is Gluten Sensitivity Diagnosed?

The diagnosis of gluten sensitivity is made by excluding other similar conditions (such as celiac disease and wheat allergy). First, a healthcare professional will take a detailed medical history and perform the necessary tests. If tests for celiac disease and wheat allergy are negative, but symptoms are experienced when consuming gluten-containing foods, gluten sensitivity may be suspected.

Nutrition in Gluten Sensitivity

Individuals with gluten sensitivity need to follow a gluten-free diet to improve their quality of life and reduce symptoms. Here are the basic principles of this diet:

1. Avoiding Gluten-Containing Foods: Wheat, barley, rye, and all products derived from these grains should be eliminated from your diet. These foods include bread, pasta, cereals, certain sauces, and beer.
2. Opting for Gluten-Free Alternatives: Today, gluten-free products are widely available in stores. Gluten-free flours (such as rice flour, corn flour, almond flour), gluten-free bread, and pasta are suitable alternatives for individuals with gluten sensitivity.
3. Choosing Fresh and Unprocessed Foods: Choosing naturally gluten-free foods such as fresh vegetables, fruits, meat, fish, eggs, dairy products, and legumes helps completely eliminate gluten intake.
4. Developing the Habit of Reading Labels: Since hidden gluten may be present in processed foods, it's important to carefully read the label of each product you buy. It is essential to choose products labeled "gluten-free."
5. Avoiding Cross-Contamination: When preparing gluten-free foods in your kitchen, you should be mindful of cross-contamination with gluten-containing foods. For example, using the same cutting board or toasting bread in the same toaster can cause gluten contamination.

Conclusion

Gluten sensitivity is a condition that can negatively affect an individual's quality of life. However, with an appropriate diet, the symptoms of this sensitivity can be managed, and the impact on a person's daily life can be minimized. As a dietitian, I work to personalize the nutrition programs of individuals with gluten sensitivity to ensure they follow a healthy and balanced diet. I believe that a gluten-free diet contributes to a person feeling better and more energetic. For a healthy life, it is important for individuals with gluten sensitivity to review their eating habits and make informed choices accordingly.

Dyt. Aysu Bozbaş
Dietitian and Nutrition Specialist