The current trend of avoiding gluten stems from a combination of increased awareness of celiac disease and non-celiac gluten sensitivity, media influence, perceived health benefits, changes in wheat production, and the marketing of gluten-free products. While a gluten-free diet is essential for those with celiac disease and beneficial for those with gluten sensitivity, its widespread adoption by the general population is often driven by factors beyond medical necessity.

Recently, changes in wheat production, including modern wheat varieties bred for higher yield and gluten content, have been thought to be harder for the human digestive system to process. Additionally, the widespread use of processed foods containing gluten has increased overall gluten consumption, potentially leading to greater sensitivity and awareness of gluten-related issues.

Let's now take a closer look at the topic.

What is gluten?

Gluten is a group of proteins found in wheat and related grains, including barley, rye, and oats. The main proteins in gluten are gliadin and glutenin. These proteins give dough its elastic texture, allowing it to rise and maintain its shape.

Effects of gluten on the body

General population

For most people, gluten is a harmless protein and a regular part of their diet. It can be found in a wide variety of foods, from bread and pasta to sauces and soups.

Individuals with gluten-related disorders

However, gluten can have significant effects on certain individuals, leading to various health issues:

1. Celiac disease

  • What it is: an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine.
  • Symptoms: diarrhea, bloating, gas, fatigue, weight loss, and malnutrition. Long-term exposure to gluten can lead to serious health complications like anemia, osteoporosis, infertility, and neurological conditions.
  • Mechanism: when people with celiac disease consume gluten, their immune system attacks the lining of the small intestine, leading to inflammation and villous atrophy (damage to the tiny finger-like projections in the intestine that absorb nutrients).

2. Non-celiac gluten sensitivity (NCGS)

  • What it is: a condition where individuals experience symptoms similar to celiac disease after consuming gluten, but without the autoimmune response and intestinal damage seen in celiac disease.
  • Symptoms: abdominal pain, bloating, diarrhea, constipation, headache, fatigue, joint pain, and "brain fog."
  • Mechanism: the exact cause is not well understood, and there are no specific biomarkers for NCGS, making it a diagnosis of exclusion.

3. Wheat allergy

  • What it is: an allergic reaction to proteins found in wheat, which can include but is not limited to gluten.
  • Symptoms: hives, difficulty breathing, stomach pain, nausea, vomiting, and anaphylaxis in severe cases.
  • Mechanism: the immune system reacts to proteins in wheat as if they were harmful, leading to an allergic reaction.

Gluten and digestive health

For those with gluten-related disorders, consuming gluten can lead to a range of digestive symptoms, including:

  • Nausea and vomiting: common in both celiac disease and NCGS.
  • Abdominal pain and bloating: resulting from inflammation and immune response.
  • Diarrhea or constipation: due to damage in the intestines and malabsorption of nutrients.

Management

  • Celiac disease: a strict gluten-free diet is essential. This means avoiding all foods containing wheat, barley, rye, and any derivatives. Even small amounts of gluten can cause damage to the intestines and lead to symptoms.
  • Non-celiac gluten sensitivity: a gluten-free or low-gluten diet can help manage symptoms, although strict avoidance might not be necessary for everyone.
  • Wheat allergy: avoiding wheat and products containing wheat proteins is necessary, and individuals should carry emergency medications like epinephrine if they have severe reactions.

In summary, while gluten is harmless for most people, it can cause significant health issues for those with celiac disease, non-celiac gluten sensitivity, or wheat allergy. Managing these conditions typically involves adhering to a gluten-free or wheat-free diet.

Turkish cuisine, with its protein and vegetable-based dishes and diverse range of meals, offers numerous alternatives for those wanting to eat gluten-free. We can interpret hundreds of Turkish recipes as gluten-free. Now, I would like to share one of them with you.

Zucchini savory cake: gluten-free

Ingredients:

  • 2 medium zucchinis.
  • 3 eggs.
  • 1 cup yogurt.
  • 1/2 cup vegetable oil.
  • 1 red bell pepper.
  • 1/2 bunch dill.
  • A handful of parsley.
  • 1 teaspoon salt.
  • 1 teaspoon red pepper flakes.
  • 1 teaspoon black pepper.
  • 1 packet baking powder.
  • About 250 grams white cheese.(If you have lactose sensitivity or you're not a fan of cheese, you can omit this ingredient. If you remove the cheese, you can increase the amount of salt to be added by 1 teaspoon instead.)
  • 5 cups gluten-free flour.(I use a mixture of corn flour and chickpea flour. You can use any gluten-free flour, such as oat flour, etc.)
  • Cumin seeds and sesame seeds.

Instructions:

  1. First, beat the eggs with a whisk for a minute or two.
  2. Then, add yogurt, vegetable oil, baking powder, salt, spices, and flour, and mix well.
  3. Grate the zucchinis, squeeze out the excess water, and add to the mixture.
  4. Finally chop the other ingredients, add them to the mixture, and finally crumble the cheese and mix.
  5. Pour the mixture into a greased baking dish.
  6. Sprinkle cumin seeds and sesame seeds on top and bake.

The baking time may vary depending on the oven, so check with a toothpick. Bake at 175 degrees Celsius until the inside is cooked and the top is golden brown. Enjoy your meal !