Gluten-Free Diet: Nutritionist’s Recommendations

A gluten-free diet is a nutritional system that involves completely eliminating foods containing gluten from the diet. This means a full rejection of grains such as wheat, barley, rye, oats, and any products made from them.

Recent studies have shown that excessive gluten consumption can slow down metabolism, exacerbate chronic diseases, and even affect the hormonal system.

Gluten is a specific protein – a natural component of cereals formed as gluten during growth. In the past, before the agricultural industry began accelerating the cultivation of grains, the plants had time to go through all stages of maturation. Naturally, grain should contain no more than 5–15% gluten.

Today, due to the acceleration of grain development stages, the final gluten content reaches up to 58% – which is why many fear it and exclude wheat, barley, rye, and their hybrids from their diets.

Olga Koltunova, a dietitian, nutritionist, and PhD in biological sciences, shared with VITAGURU the benefits and drawbacks of this diet, as well as who should and should not follow it.

“Indeed, irritable bowel syndrome and all stages of celiac disease are now widely spread in the human population. That’s why among nutritionists and dietitians, we often see gluten-free diets prescribed as a ‘preventive measure,’ ‘for health,’ or ‘just in case,’” explains Koltunova.

When is a gluten-free diet justified?

When a person has clearly diagnosed:

• Gluten intolerance

• An autoimmune genetic disorder — celiac disease

• Wheat allergy

“A gluten-free diet is a therapeutic nutrition plan that should be prescribed only with a confirmed diagnosis, within an anti-candida protocol, or during a professional detox therapy.

There is evidence that gluten-free diets do not reduce gluten intolerance reactions or symptoms of celiac disease or allergy. The problem isn’t the ‘big scary wolf’ — gluten — but rather a severely damaged intestinal barrier that cannot process the large molecular structure of the protein. A different approach is needed: restoring the digestive tract at all levels, from digestion to microbiota balance. This is a complex path, and many forget about it,” says the expert.

Who should not follow a gluten-free diet?

“First of all, I want to emphasize that gluten-free products are not inherently healthy. Often, chemical agents are used to remove gluten, and 80% of these products are high in sugar and low in B vitamins.

If you’re a healthy person with a normally functioning digestive system and a balanced intake of proteins, fats, carbs, minerals, and vitamins, then you can safely consume gluten-containing foods. Grains provide a wide range of essential micro- and macronutrients beyond gluten. There’s no need to deprive your body,” recommends Koltunova.

To assess your individual needs, it’s best to consult a nutritionist and monitor your body’s reactions while restoring digestive function.

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What to avoid (contains gluten):

Wheat, barley, oats, pearl barley, bulgur, farro, couscous, spelt, semolina, bran from these grains, all flour-based products, corn sticks, malt, molasses, powdered sugar, icing, all confectionery decorations, baking powder, baking soda, leavening agents, pasta (even from wild wheat or spelt), sausages, ham, pâté, frankfurters, ready-made foods (dumplings, cutlets, etc.), bouillon cubes, canned goods in tomato sauce, imitation crab, soup mixes, canned vegetables, powdered drink mixes, ketchup, mayonnaise, soy sauce, mustard, chocolate, jams, candy, snacks, syrups, beer, kvass, instant coffee, coffee drinks, pickles, jellies, vinegar, yeast, ground spices, plant-based milk and cream, chewing gum, artificial dyes, dextrose, emulsifiers, food additives (E-numbers).

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What’s allowed (naturally gluten-free):

Fruits, vegetables, berries, root vegetables, nuts, seeds, fermented legumes, eggs, plain dairy products (no additives or sugars), poultry, fish, unprocessed meats, amaranth, rice, buckwheat, millet, corn, quinoa, sorghum, flaxseed, leaf tea, whole-bean coffee, agar-agar, pectin, clean thickeners (guar gum, carob gum), and natural (non-packaged) spices.