Does leaving gluten help prevent gas and bloating? Experts weigh in

In recent years, going gluten-free has gained considerable traction, with advocates touting it as a solution for various digestive problems. In fact, dietitian Garima Goyal took to Instagram to share that if you are facing gas or bloating, then you need to only make one change to your diet. “Stop gluten,” she said.

Highlighting that it is found in foods like wheat roti, maida, suji, and upma, Goyal urged individuals to stop consuming these and see if they are feeling any difference. “The best way to do this is by following your normal diet for 3 days and check your resting heart rate in bed. Note it down, and then after 3 days start having a gluten-free diet. After starting a gluten-free diet, you have to check 2 things: your resting heart rate and check whether these problems are resolving or not,” she added.

Goyal recommends doing this for 20 days to check if you feel any difference in your body. “If you still doubt whether you should stop gluten, you can take a food intolerance test or a gene test,” she advises.

 

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To verify these claims, we reached out to experts to find out whether gluten has any impact on digestive health.

According to Nivya Vikal, consultant dietitian-nutritionist at Motherhood Hospitals in Noida, removing gluten from the diet may help people with celiac disease or non-celiac gluten sensitivity, as it can cause digestive symptoms such as bloating, diarrhea, and constipation. However, she pointed out that there is no evidence that a gluten-free diet will improve health or prevent disease for individuals who don’t have celiac disease or gluten sensitivity.

“The benefits of going gluten-free are mainly for people with celiac disease or non-celiac gluten sensitivity, as it can help ease digestive symptoms, reduce inflammation, and boost energy levels,” she explained, adding that some people with certain autoimmune disorders, such as Hashimoto’s thyroiditis or gastrointestinal conditions, may find symptom relief by following a gluten-free diet.

For people without gluten-related conditions, Dr Priyanka Rohatgi, chief nutritionist at Apollo Hospitals, said the benefits of going gluten-free are less clear. “Proponents claim it can increase energy, improve gastrointestinal health, support weight loss, and reduce inflammation. However, there are not many rigorous studies to support these notions for the general population.”

One benefit, though, according to Dr Rohatgi, is that going gluten-free may cause people to eat more whole, unprocessed foods, which can increase nutrient intake.

What are the alternatives to gluten?

Those looking to eliminate gluten from their diet can find various nutritious alternatives. Vikal listed these below:

• Grains: Quinoa, rice, corn, millet, sorghum, buckwheat, amaranth, and teff.
• Flours: Almond flour, coconut flour, rice flour, tapioca flour, potato flour, and chickpea flour.
• Starches: Arrowroot, tapioca starch, and potato starch.
• Binders: Xanthan gum, guar gum, and psyllium husk.

Additionally, “creativity with whole food alternatives provides variety and nutrition. Cauliflower can replace wheat flour to make pizza crusts, crepes, or even rice. Sweet potatoes or squash can substitute for pasta, zucchini for lasagna noodles, portobello mushrooms for burger buns, and lettuce or cabbage leaves to wrap foods instead of tortillas or bread,” said Dr Rohatgi.

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