From The Straits Times    |

For those with celiac disease, going gluten-free diet is their only option to managing the serious autoimmune disorder that can potentially destroy their gastrointestinal tract. That means avoiding gluten-rich foods like wheat, rye and barley, as well as most breads, cereals, pastas and processed foods. Celiac disease can often cause anaemia or more serious conditions, such as multiple sclerosis, osteoporosis, infertility and neurological issues. 

A milder form of gluten intolerance is non-celiac gluten sensitivity (NCGS), where sufferers have trouble digesting certain grains. NCGS can cause symptoms such as bloating, diarrhea, fatigue, headache and skin rashes. 

While avoiding gluten is a way of life for these sufferers, there are countless others who have jumped on the gluten-free bandwagon, lured by the purported health benefits of doing so. But unless you have celiac disease or a gluten intolerance, is a gluten-free diet necessary and does that label translate to food that is more wholesome or healthier? 

Australian researchers from the George Institute for Global Health compared 3,200 gluten-free foods, from bread to pasta and cookies and chips, with their gluten-laden counterparts, and found minimal difference in their overall nutrition. 

Katherine Tallmadge, dietitian and author of Diet Simple, also warned that those who avoid gluten may be doing so at the expense of their health. Gluten-rich whole grains are a good source of fibre, vitamins and minerals, while gluten-free products are typically made with refined grains that are stripped of nutrients. 

If you do decide to cut down on gluten, make sure you do it right: 

1. Opt for fresh foods that are naturally gluten-free. Good options include fruits and vegetables, eggs, fish and poultry, unprocessed beans, seeds and nuts, rice and most dairy products. 

2. Choose gluten-free grains like quinoa and buckwheat in place of grains like wheat, rye and barley.

3. Avoid gluten-free processed food, which can be higher in fat, sugar and calories than its gluten-filled equivalent.