GOING GLUTEN-FREE

We investigate in estigate whether hether ditching gluten gl ten from our diets really could make us all feel better this spring and beyond

There’s one aisle in every health-food shop and supermarket that seems to be ever-expanding – the gluten-free section.

Gluten-free food used to be limited to dense, chewy breads – now the label is splashed across everything from pasta to cupcakes. The reason? Gluten is increasingly being named as the culprit for a host of health complaints, from irritable bowel syndrome to weight gain.

We asked the experts whether we should all be steering clear of foods containing the substance.

WHAT IS GLUTEN?

It’s a protein found in wheat, rye, barley and oats. Some people have a genuine, medical resistance to gluten – coeliac disease, which affects around one in 70 Australians – whereby it causes an immune reaction that damages the small intestine.

For those affected, symptoms can range from flatulence, bloating, nausea, vomiting, diarrhoea or constipation and fatigue to serious complications.

Blood tests can screen for coeliac disease, but many of those who test negative still find eating glutinous foods, such as pasta, bread and cake, will induce similar symptoms.

It’s possible for people with a particular genetic profile to have sensitivity to gluten without being coeliac – however, its affects shouldn’t be underestimated. Gut issues are the usual symptoms associated with gluten sensitivity (or intolerance) but can also present itself in the form of arthritis or skin conditions like psoriasis.

HOW DO YOU KNOW IF YOU SHOULD BE GF?

If you suffer irritable bowel tendencies, skin problems, fatigue, an autoimmune disease or other inexplicable symptoms, a blood test can help find out if you have the genetic pattern that predisposes you to gluten intolerance.

It’s wise to talk to your GP before you eliminate any foods, says Monash University dietitian Emma Halmos. “Just because someone changes their diet and it makes them feel better, it doesn’t mean they don’t have something going on that needs proper [medical] investigation and management.”

HOW YOU CAN ELIMINATE IT

If you’re determined to give it a try, follow dietitian Melanie Mcgrice’s advice. “Go for brown rice, wild rice, quinoa or spelt so you don’t miss out on important nutrients, such as folate and fibre,” she says. “If you’re not coeliac, you should be able to tolerate sauces and dressings, even if they contain a small amount of gluten. Also, oats can often be tolerated and make a great breakfast choice,” she says. “Swap pasta for rice noodles, polenta, rice or quinoa.”