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Thursday, September 23, 2021

SHOULD WE AVOID GLUTEN?

If you go now to any supermarket you will find a bunch of items written “GLUTEN FREE” whether it is bread, pasta or biscuits there is also Gluten free cereals

so is Gluten bad for us?
we will answer that in this article

WHAT IS GLUTEN
Gluten is a protein type that is found in Wheat, Rye, and barley with some other nutrients such as carbohydrates (FODMAPs) and vitamins

Glutin sources

WHAT IS FODMOPs
FODMPs stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides
And Polyols FODMAPs are short chain carbohydrates found in wheat, rye and barley that may be poorly digested in the intestines for some people it casues gut discomfort like bloating , gases

Starting a Low-FODMAP Diet: Everything You Need to Know
FODMAPs food

FOOD WITH FODMPs
Kidney beans, baked beans, garlic, onion, prunes, watermelon, rye, wheat, barley, inulin, chicory root, pistachios, cashews, Ricotta cheese, cottage cheese, milk, evaporated milk, ice cream, yogurt, custard, Apples, sugar snap peas, agave, honey, high fructose corn syrup (HFCS), tomato paste, asparagus, Cauliflower, mushrooms, snow peas, apples, pears, watermelon, prunes, sugar alcohols (found in sugar free gum/mints, some medications, and cough drops

WHAT DOES GLUTEN DO IN OUR BODY
When you eat anything that contains Gluten it enters the stomach it starts digestion partially and converts to a protein called Gliadin then it moves to the small intestine and starts breaking down further through an enzyme called TTG (Tissue Transglutaminase) to a Deamidated Gliadin and when someone with Celiac disease consumes any Gluten then will have a problem dealing with Deamidated Gliadin and during that phase, the intestines antibodies will form to contain Deamidates Gliadin

The Gluten Challenge - Reintroducing Gluten After 10 Years
bloating after consuming gluten for gluten intolerant people

WHAT IS CELIAC DISEASE
Is a condition where your immune system attacks your own tissues when you eat gluten, and it can lead to damage in the gut and can cause the person not able to take any nutrients, and that is caused by an adverse reaction to gluten range of symptoms, including diarrhea, abdominal pain and bloating and even skin rash

Celiac disease: MedlinePlus Genetics
Cleiac disease

REASON FOR CELIAC DISEASE
Genetic, other reasons have not been identified yet and are still under study
(a simple blood screening can celiac disease quite easy)

GLUTEN INTOLERANCE PATIENCE (NCGS)
Many people who are not diagnosed with celiac disease still get bloated and have stomach pain and actually some of them is not Gluten but carbohydrates found in Wheat which is called FODMAPs so when those people go Gluten free they also eat much less FODMAPs which eliminate all the symptoms they got and they think it was the Gluten however there is still a percentage that is not having celiac disease and they are Gluten sensitive and they may also resemble those of a wheat allergy or intestinal conditions such as irritable bowel syndrome (IBS). Experts estimate that 10–15% of adults in the U.S. have IBS symptoms.

Gluten-Free Bodybuilding? | MUSCLE INSIDER
Gluten free

GLUTEN FREE DIET RISKS
When you cut all the wheat you are also cutting a lot of micronutrients such as hiamin, folate, vitamin A, magnesium, calcium, iron, and zinc

GLUTEN FREE PRODUCTS
– Most fruits and vegetables are naturally free of gluten.
– Grains
– Quinoa
– rice
– buckwheat
– tapioca
– sorghum
– corn
– millet
– amaranth
– arrowroot
– teff
– oats

gluten free products

SHOULD WE AVOID GLUTEN
for people with Celiac disease yes of course, for Gluten intolerance people it depends may be you need to reduce it till you feel okay otherwise you should also avoid Gluten or FODMOPs otherwise if we are digesting Glutin we should not avoid it

Reference
https://www.nhs.uk/conditions/coeliac-disease/treatment/
https://www.hsph.harvard.edu/nutritionsource/gluten/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723650/
https://www.beyondceliac.org/celiac-news/what-are-fodmaps-and-whats-the-connection-to-celiac-disease-and-gluten-sensitivity/
https://www.medicalnewstoday.com/articles/318606#problems-with-gluten

Mohamed Riad
IFBB Bodybuilder, Bsc. Marine Engineering, Blogger

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