Wheat and grain-based foods have become an all-pervasive part of our diets. We love our bagels, pasta, bread and breakfast cereals. For many, the thought of removing these staples from their diets becomes impossible. But a growing number of people are choosing wheat-free diets–and for good reason. For many people, wheat can lead to severe health risks such as gluten sensitivity, weight gain, autoimmune conditions and high blood sugar levels.
In such a scenario, is it advisable to eliminate wheat from our diet entirely? Additionally, what changes can occur in the body if we don’t consume wheat for a month? To answer all these questions, we reached out to an expert to find out.
“In recent times, people are increasingly curious about alternative diets and cutting out specific foods. For instance, abstaining from wheat for a month is a common experiment. However, it’s crucial to consider the impact on our body and evaluate the pros and cons,” Lakshmi, Senior Dietician, Kamineni Hospitals, Hyderabad told indianexpress.com.
Here are the potential benefits of a wheat-free diet:
*Stabilising blood glucose levels: Wheat is a big contributor to glucose in the body. Eliminating wheat from your diet may lower blood glucose levels, which is especially helpful for diabetics. It can also help prevent other conditions such as gluten intolerance and even obesity.
*Improves digestion: Consuming too much of this carbohydrate rich food can lead to intestinal blockages or sluggish digestion, which may cause gas, bloating, nausea, stomach pain, vomiting and cramping. Eating less wheat can give the digestive system a break.
*Weight loss: Refined carbs can wreak havoc on your weight such as white bread, pizza, crackers, burgers, pasta etc. These foods also don’t provide satiety. Additionally, your caloric intake will decrease on a wheat-free diet, which can contribute to weight management.
*Decreased risk of celiac disease: Eating wheat puts you at a risk of developing celiac disease, an autoimmune disorder which occurs in genetically predisposed people where the ingestion of gluten (a protein component of wheat) leads to damage to the small intestine.
We love our bagels, pasta, bread and breakfast cereals. (Source: Freepik)
However, the dietician highlighted that determining whether to eliminate wheat from one’s diet depends on multiple factors. “If diagnosed with celiac disease or gluten sensitivity, eliminating wheat is crucial for effective management. Healthcare professionals like registered dieticians should be consulted for proper guidance and meeting nutritional needs. However, for individuals without specific medical conditions, complete wheat elimination is generally unnecessary. Wheat provides essential nutrients like fibre, vitamin B, iron and magnesium, thereby supporting overall health.”
Cons of cutting off wheat from your diet:
*Increased risk of chronic constipation: Less processed foods which contain wheat are rich in fibre, which makes sure the digestive system functions optimally. Eliminating fibre-rich wheat from your diet can lead to chronic constipation.
*Vitamin B deficiency: Wheat is a source of vitamin B. Without this essential nutrient, your body won’t be able to function properly as this vitamin is needed to create energy from food and repair and renew cells and tissues.
If you are planning to cut off wheat from your diet, the expert suggested the following alternatives, including, some popular options like quinoa, a complete protein source with fibre, iron, and magnesium; oats, providing soluble fibre for heart health; brown rice, high in fibre and essential minerals; jowar (sorghum), a gluten-free grain rich in fibre, antioxidants, and minerals like phosphorus and potassium; and bajra (pearl millet), another gluten-free grain high in fibre and important nutrients like iron and magnesium.
Concluding, Lakshmi said, “A wheat-free diet offers benefits like improved digestion, relief from gluten-related symptoms, and increased energy levels. However, it’s important to note that these effects may vary among individuals, and more research is needed to establish concrete conclusions.”
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FAQs
Concluding, Lakshmi said, “A wheat-free diet offers benefits like improved digestion, relief from gluten-related symptoms, and increased energy levels. However, it's important to note that these effects may vary among individuals, and more research is needed to establish concrete conclusions.”
How long does it take for wheat to leave your system? ›
Individuals without a gluten intolerance, wheat allergy, or celiac disease have a gluten transit time of up to 4 hours in the stomach, 6 hours in the small intestine, and 59 hours in the colon. Therefore, it takes 2-3 days for your system to eliminate gluten entirely.
How long after stopping gluten do symptoms go away? ›
After you stop eating foods with gluten, your symptoms will likely get better in a few days to weeks. Your small intestine should heal completely in 3 to 6 months.
What happens when I stop taking wheat? ›
Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
What happens when you don't eat gluten for a month? ›
Weight Loss: Some people may experience weight loss when they eliminate gluten-containing foods from their diet, especially if they previously consumed a lot of processed gluten-containing products. This weight loss can be due to reduced calorie intake or better digestion.
Is cutting out wheat bad for you? ›
However, for individuals without specific medical conditions, complete wheat elimination is generally unnecessary. Wheat provides essential nutrients like fibre, vitamin B, iron and magnesium, thereby supporting overall health.”
What are the side effects of a wheat detox? ›
You could experience nausea, leg cramps, headaches, and overall fatigue. Doctors recommend getting lots of water and avoiding strenuous activity during the detox period.
How long does it take for inflammation to go down after going gluten-free? ›
Many people report that their inflammatory symptoms initially got worse after starting their gluten-free diet. This withdrawal stage can last days or even weeks, so you may not want to go gluten-free right before a big event, like a vacation, holiday, or the start of a new job.
How long does it take to reverse gluten damage? ›
For most people, the intestine is expected to recover over a period of weeks to months on a strict gluten-free diet. For others, it may take years for the villi to fully recover.
How to flush out gluten from the body? ›
There is no way to “flush” gluten out of your system quickly to lessen the discomfort. Finding the best ways to reduce the symptoms in case you get glutened – and being prepared – can help minimize the fear of getting sick. It may happen, but when you are prepared, it can be less stressful.
Does It Work? If you lose weight on the Wheat Belly diet, it will likely be from making healthy food choices and not because you shunned gluten. There is no scientific evidence that foods with gluten cause more weight gain than other foods.
What are the benefits of giving up wheat? ›
The benefits of a wheat and gluten free diet
- Improved digestion and digestive function – a crucial aspect of effective weight loss is a healthy & efficient digestive system.
- Excess fluid loss, and weight loss.
- Increased energy.
- Better bowel function and elimination.
- Improved mental function and better mood.
It is therefore unlikely that the health of more than a small proportion of the population will be improved by eliminating wheat or gluten from the diet. In fact, the opposite may occur as wheat is an important source of protein, B vitamins, minerals and bioactive components.
Will I lose weight if I stop eating wheat? ›
In his own practice, Dr. Davis said he has seen people drop an average of about 15 to 20 pounds in a month when they simply eliminate wheat.
What does a gluten belly look like? ›
FAQs about gluten intolerance symptoms
The intestines make up most of the middle and lower abdomen, so “gluten belly” will look like any other type of lower digestive tract bloating. However, if bloating seems to be a regular or constant problem, that's a possible sign that it may be due to gluten intolerance.
How long after quitting gluten do you feel better? ›
Within a few days of starting a strict gluten free diet, you should start to feel some relief from symptoms like fatigue and brain fog. Other symptoms may take longer to go away, but you may notice gradual but steady improvement.
How do you flush wheat out of your system? ›
Once you've ingested gluten, your only option is to wait for it to pass through your system. There's no quick fix – no way of truly speeding up the process. The best thing you can do is be kind to your body. Treat individual symptoms as they arise, stay hydrated, and get back on track with your gluten free diet.
How long do symptoms last after eating wheat? ›
The bad news is, once you've been glutened there isn't a lot you can do. For many people, symptoms resolve within a few days, though some may linger for a week or more.
How long does it take for wheat to go off? ›
Similar to corn, the shelf life of wheat is about 8-12 years when stored in an airtight container in a cool, dry place. It is still important to regularly check your storage space and containers to monitor the quality of the wheat and to be sure it hasn't spoiled or been invaded by pests.
How long does it take for wheat allergy to go away? ›
Wheat allergy is typically outgrown by adulthood — about 65 percent of children with a wheat allergy will outgrow it by the time they are 12. As with reactions to other foods, the symptoms of a wheat allergy may include: Hives or skin rash. Nausea, stomach cramps, indigestion, vomiting or diarrhea.
We love our bagels, pasta, bread and breakfast cereals. (Source: Freepik)