How to reduce gluten in diet

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During Le Tour de France in , team Garmin-Slipstream limited inflammatory foods in their diet to promote optimal recovery from grueling climbs and muscle-burning time trials. Included on the list of inflammatory foods were items containing gluten, a protein in wheat, barley and rye. Gluten is most commonly found in breads, pastas and crackers but it also creeps into foods like soy sauce and chicken broth. Gluten is a large, cumbersome protein that our bodies cannot digest completely. This leads to irritation of our intestinal lining which causes inflammation, and inflammation in the digestive tract leads to an upset stomach. Who hasn’t experienced pre-race jitters with frequent bathroom breaks or bloating? Nearly all athletes have had some gastro-complaint whether it’s heartburn, gas, irregular bowel movements or painful cramps. Limiting gluten could help reduce these symptoms allowing you to experience improved exercise performance and overall well being. Aside from minimizing stomach complaints, limiting gluten can lead to better digestion and absorption of food.

New research, published in the journal Nature Communications, finds that a diet low in gluten may also benefit the health of people who are not allergic to it. However, the benefits are not down to the mere absence of gluten. People living with celiac disease or gluten intolerance opt for a low-gluten or gluten-free diet to manage their symptoms. Those with gluten intolerance, or gluten sensitivity, report that the protein triggers gastrointestinal symptoms, even in the absence of celiac disease. However, an increasing number of people are adopting a gluten-free diet, even if they do not have celiac disease or gluten allergy. But some recent studies have suggested that doing so may have adverse health consequences, such as raising the risk of developing type 2 diabetes. Researchers, led by professor Oluf Pedersen, of the Novo Nordisk Foundation Center for Basic Metabolic Research at the University of Copenhagen in Denmark, set out to investigate whether a diet low in gluten is beneficial for people who are not allergic to it. Pedersen and colleagues carried out a randomized trial of 60 healthy Danish adults aged between 22 and 65 years old who did not have celiac disease, diabetes, or any other disorders. The participants adhered to an 8-week-long low-gluten diet and an 8-week-long high-gluten diet, respectively, with a 6-week washout period in between. The low-gluten diet consisted of 2 grams g of gluten per day, while the one high in gluten comprised 18 g of gluten per day.