What happens to the body when you give up wheat for a month?

“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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