HealthInfo Canterbury
Should you be gluten-free?
Me wīti-kore koe?
A gluten-free diet excludes foods that contain the protein gluten. Gluten is in wheat, rye, barley, oats, dinkel (also called spelt) and triticale (a cross between wheat and rye).
A gluten-free diet is used to treat coeliac disease. About 1% of New Zealanders have coeliac disease. They need to completely avoid gluten.
Symptoms of coeliac disease include tiredness, stomach pain and bloating. Coeliac disease can also cause a change in bowel habits. Gluten damages the lining of the small intestine. It also makes it harder for the body to absorb nutrients such as iron, folate, and vitamin D.
Some people who don't have coeliac disease may also have symptoms when they eat gluten. Their symptoms might include stomach pain and bloating. This is called non-coeliac gluten sensitivity (NCGS) or non-coeliac wheat sensitivity (NCWS).
Some people with NCGS aren't reacting to the gluten. The problem is a group of carbohydrates (sugars) called FODMAPs. FODMAPs stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Wheat contains FODMAPs. So do other common foods such as honey, milk, and some fruits and vegetables. Read about food intolerance and low-FODMAP eating.
If you have coeliac disease, you need to follow a strict gluten-free diet. Small amounts of gluten, even a few crumbs, can damage your small intestine. If you have NCGS, gluten will not damage your small intestine. You may be able eat small amounts and still feel comfortable.
You should talk to your doctor before removing gluten from your diet. It's important to find out whether you have coeliac disease first. You need to be eating gluten to find this out. If you don't have coeliac disease, going gluten-free might not fix your stomach problems. In some cases, you may need to follow a low-FODMAP diet, a gluten-free diet or both.
A dietitian can help you work out if you're intolerant to gluten or other foods. They will look at what you're eating and let you know what the best way of eating is for you.
HealthInfo recommends the following pages
- Monash University – Gluten and IBS
This blog looks at what gluten is. how it relates to FODMAPs and whether gluten triggers symptoms in people with irritable bowel syndrome.
- Healthy Food Guide (the first few views are free, but then you'll need to register for a small fee)
- Gluten-free myths busted
An article that explores some of the common beliefs about gluten.
- Gluten free recipes
A selection of tasty, healthy, gluten-free recipes including vegetarian, main meals, sides and sweet treats.
- Going gluten-free for kids
Helpful nutritional advice and strategies for those who have a child following a gluten-free diet.
- 20 easy ways to make food gluten free
Practical advice to help you enjoy a variety of gluten-free food.
- Gluten-free myths busted
Written by HealthInfo clinical advisers. Last reviewed March 2022.
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Review key: HIHEI-34305
