Can giving up gluten prevent bloating and gas?
If you are facing bloating or flatulence, then you just need to make one change in your diet. One of them is to stop eating foods containing gluten, says Garima Goyal, a nutritionist based in Ludhiana, India.
Eliminating gluten from the diet can help people with celiac disease or non-celiac gluten sensitivity, as it can cause digestive symptoms such as bloating, diarrhea and constipation, says Nivya Vikal, a nutrition consultant at Motherhood Hospital in Noida.
However, Nivya Vikal points out that there is no evidence that a gluten-free diet will improve health or prevent disease in people who do not have celiac disease or gluten sensitivity.
“The benefits of going gluten-free are primarily for people with celiac disease or non-celiac gluten sensitivity, as the diet can help ease digestive symptoms, reduce inflammation, and boost energy levels,” explains Nivya Vikal.
Some people with autoimmune disorders, such as Hashimoto's thyroiditis, or gastrointestinal conditions (including bloating and gas) may find relief from symptoms when they go on a gluten-free diet, says Nivya Vikal.
According to Dr. Priyanka Rohatgi, chief nutritionist at Apollo Hospitals (India): "The benefits of not eating gluten are still unclear. Because, proponents claim that it can increase energy, improve digestive health, support weight loss and reduce inflammation. However, there is not much rigorous research to support these ideas for the general population."
One benefit of going gluten-free, Dr. Rohatgi adds, is that it can lead people to eat more whole, unprocessed foods, which can increase their nutrient intake.
What alternatives to gluten are there?
People who want to eliminate gluten from their diet can find a variety of nutritional alternatives. Nutritionists have listed these options below:
Grains: Quinoa, rice, corn, millet, sorghum, buckwheat, amaranth and teff.
Flour: Almond flour, coconut flour, rice flour, tapioca flour, potato flour and chickpea flour.
Starch: Cassava starch, tapioca starch, potato starch.
