We all have heard a lot about "gluten-free" in the past few years. There are probably more than a few people around you who have adopted a gluten-free diet, and you may have even done some research yourself.
Today, we will explain what gluten is in the first place. And we'll also cover gluten-free tips and precautions and the advantages of the gluten-free diet for microbiome care.
First, please check how many of the following apply to you.
Do you have symptoms or conditions like:
Did any of these apply to you?
All of the above symptoms are said to be caused by gluten.
If three or more apply, your intestines may be severely affected by wheat.
If so, check this article and try a gluten-free diet.
- Is it true that wheat can damage the intestines? Things we should know about gluten
- Gluten-Free: The Way to Start It
- What to eat while gluten-free?
- Surprising pitfalls! Gluten-Free Cautions
- A Reasonable “Gluten-Cut” Diet
- If you ate gluten, try this secret trick.
Is it true that wheat can damage the intestines? Things we should know about gluten
You can find wheat in everything we eat, including bread, pasta, udon noodles, and ramen noodles.
Gluten is one of the crops with which humans have become most familiar for a long time.
However, recent research has revealed that the protein contained in wheat can damage the intestinal wall and cause various disorders. And this protein is called "gluten."
So, what exactly is the mechanism by which gluten causes problems in the intestines?
Gluten damages the intestinal wall and causes "Leaky Gut Syndrome."
First, when gluten is absorbed into the intestine, it will be broken down into two types of proteins: gliadin and glutenin.
One of these proteins, gliadin, sticks to the intestinal wall, which in turn causes excessive secretion of a protein called zonulin.
This zonulin binds to the epithelial cells of the intestine, loosening the connections between cells and opening holes in the intestinal wall.
This causes waste and toxic substances in the intestines to leak out, leading to various problems such as rough skin and inflammation.
Whole Body Problems Caused by the Leaky Gut
Symptoms caused by gluten include constipation, diarrhea, migraines, dry skin, acne and pimples, severe menstrual cramps, and many others.
Even if not necessarily a disease, it can lead to a state of "feeling somewhat unwell."
In addition, gluten affects not only the body but also the mind.
Recent studies have pointed out that gluten is involved in disorders like difficulty concentrating, lack of motivation, depression, and ADHD.
The cause of gluten's effect on mental health is a substance called "gliadorphin" found in gluten.
When gliadorphin enters the bloodstream, it binds to the same receptors as drugs, causing the brain to become agitated.
Because of this drug-like effect, gluten is also thought to be addictive.
Gluten-Free: The Way to Start It
So, now we all understand gluten can harm both physical and mental health.
And “gluten-free” is a diet that eliminates all gluten-containing foods for the sake of health.
Gluten-free diet was originally conceived for people with immune disorders such as celiac disease and gluten intolerance who could not consume gluten. They can have serious health problems when they consume gluten, so it was developed as a diet to prevent them from mistakenly eating gluten-containing foods.
And this gluten-free diet, along with the dangers of gluten, became famous among celebrities and athletes and gradually got attention as a health regimen in many countries.
Popular foods that contain gluten
Foods that contain gluten are wheat products such as bread, pasta, ramen, pizza, cakes, and cookies.
And in addition to this, it is also found in fried chicken, curry roux, ice cream, soy sauce, beer, etc., and other unexpected things.
In a gluten-free diet, you aim to avoid these foods and eat a diet consisting mainly of meat, fish, vegetables, and rice.
In other words, to go gluten-free means completely changing your eating habits. Therefore, some people may even feel impossible.
So now, we introduce some easy tips on how to start gluten-free in KINS way.
Easy Steps for Gluten-Free Beginners
(1)Provide 2 week trial period first.
As you can see from the lineup we just listed, gluten is found in a wide variety of foods.
It sounds hard to keep going, doesn't it?
Therefore, we recommend trying a gluten-free lifestyle for a short period first, maybe about two weeks, as a "trial".
If it’s too hard, you can always stop.
By being flexible, you may be surprised at how long you can continue to do so.
Challenge the trial period first and observe the physical changes. If you feel better, go gluten-free more often or gradually increase the duration.
If gluten-free is right for you, you will find that regular "gluten-free periods" will help you to know the difference between when you're eating gluten and when you're not.
The better you feel, the more you'll want to keep going!
(2) Try on a Japanese food diet
The first obstacle when starting gluten-free might be that you do not know what to eat.
OK, it's easy to imagine we need to stop eating pasta and bread and switch to rice. But what else should we eat?
Since we are a Japanese-born brand, we first recommend Japanese food as always.
Japanese food is rich in gluten-free dishes, such as grilled fish, simmered dishes, soaked dishes, etc.
In 2013, Japanese food was registered as a UNESCO Intangible Cultural Heritage, and in addition to its cultural aspects, it has been known for its ideal dietary balance.
Moreover, the vegetables and seaweed in many Japanese dishes are rich in ingredients that nurture the intestinal microbiome and help regulate the intestinal environment. This means going on a Japanese food diet too can be more effective for your good health than just avoiding gluten.
Also, we recommend choosing brown rice instead of white rice. Its low GI helps reduce blood sugar spikes, and its high nutritional value makes it ideal for microbiome care.
In addition to Japanese food, Thai, Vietnamese, and Korean dishes also do not contain so much wheat.
Try to choose Southeast Asian or Korean cuisine over Western food.
(3) Find Gluten-Free Partner
No matter how new or tough the challenge, it is reassuring to have someone by your side.
When starting a gluten-free diet, why not find a friend or family to take on the challenge with you? It is a little easier to stay motivated when you're with someone trying together.
Many products are now available that are gluten-free, such as rice-flour bread and gluten-free noodles, which used to be made only from wheat.
It is hard to come up with gluten-free recipes every time, but such products are easy to prepare and even to serve your gluten-free mate.
What to eat while gluten-free?
Now, when we talk about gluten-free, it may seem like you are surrounded by foods you can't eat, but of course, there are a lot of delicious dishes you can eat.
<Examples of foods that you can while gluten-free period>
100% Buckwheat Soba noodles
As you can see, it is possible to prepare meals from staples to side dishes without wheat.
And as we mentioned earlier, many foods that are supposed to contain gluten are now made gluten-free.
Gluten-free ingredients are becoming easier to find anywhere. You even can find a varied gluten-free food lineup on Amazon!
We at KINS also recommend gluten-free ingredients and more on our Instagram, so don't forget to check it out, too.
Surprising pitfalls! Gluten-Free Cautions
In listening to many KINS’ customers so far, we have heard many comments such as "my skin condition has improved" and "my concentration has improved" by following a gluten-free diet.
However, we would like to tell you that there were some people whose health condition worsened because of going gluten-free.
After interviewing these people in detail, we found one thing in common. That is, most of them were suffering from a lack of dietary fiber due to the elimination of wheat.
Wheat flour is rich in dietary fiber and other nutrients.
As a result of avoiding wheat, there was a lack of dietary fiber and other nutrients, resulting in an imbalance and in some cases, constipation.
Dietary fiber is not only good for improving constipation but is also a significant source of nutrients for the intestinal microbiome.
Therefore, when you go gluten-free, be sure to make a conscious effort to consume dietary fiber.
Vegetables and fruits contain a lot of fiber, and we also recommend switching to brown rice if you usually eat white rice.
We all tend to forget about dietary fiber even if we are not going on gluten-free.
While gluten-free, try to eat a more balanced diet than usual.
A Reasonable “Gluten-Cut” Diet
You can find gluten not only in bread and noodles but also in a variety of condiments such as grain vinegar and soy sauce.
That means going on a gluten-free diet needs strict dietary restrictions, and even when you go out to dinner with someone, you might make that person feel a little stressed out.
Also, wouldn't it be too painful to ban your favorite pasta and ramen, even if it is for health and beauty reasons?
Therefore, we at KINS propose a "Gluten-Cut" diet.
Change from eating bread for breakfast to rice. But when you want to have toast, you can always go with it, depending on your mood at the time. With such a casual feeling, you can make a "mindful" choice not to consume gluten as much as possible.
That is the concept of the "gluten cut" we recommend.
It will be pointless if the frustration of going gluten-free becomes so great and make you uncomfortable, won't it?
Too much gluten can indeed damage the intestinal wall, but it is also true that small amounts of it do not have such a negative effect.
We at KINS believe that knowing the disadvantages of gluten and gradually reducing the amount of wheat can make a big difference.
The most important thing in improving your diet is to continue, and it is meaningless if you get tired of it on the first day and quit.
That is why we encourage a "Gluten-Cut" diet as an option that you can easily continue without stress.
If you ate gluten, try this secret trick.
And finally, here is a powerful aid to a gluten-cut lifestyle.
Amazingly, this ingredient can make the gluten you ate "cancel out"!
It is "omega-3 fatty acids."
You may be familiar with the names DHA and EPA, a type of oil found in fish and nuts.
As mentioned earlier, too much gluten can be a minus factor for the intestines because it punctures the intestinal wall and causes inflammation.
But, omega-3 fatty acids have excellent anti-inflammatory properties and promote the repair of damaged intestinal walls.
So, if you have eaten pasta or ramen for lunch, eat a fish dish for dinner.
You may even feel good with less guilt with this oil's special power!
Furthermore, omega-3 fatty acids are excellent for microbiome care because they regulate the intestinal microbiome.
Omega-3 fatty acids can be lost in boiling or baking. Therefore, we recommend eating them raw when you want to "cancel out" the gluten.
Following is a list of fish high in omega-3 fatty acids for each season.
Spring: Spanish mackerel, bonito
Summer: Japanese sardines, horse mackerels
Autumn: Saury, mackerel, herring, eel
Winter: Tuna, adult yellowtail, salmon
With "Gluten Cut," you can continue with less pressure and without being concerned about those around you.
Why don't you give it your best shot?