Why Do People Go Gluten Free
People go gluten free for a variety of reasons, often the main misconception is that gluten is a root cause of health issues, or a ticket to weight loss. Gluten typically isnât an issue for the majority of people but for those who have celiac disease or a wheat allergy, it can be very dangerous.
Can You Go Gluten
People who adopt a gluten-free diet often lose weight, but its usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, its important to watch your portion sizes, get regular exercise and eat plenty of whole foods such as fruits, vegetables and lean proteins.
What Is Gluten Exactly And Is It Bad For You
Gluten is a protein found in wheat, barley, and rye, per an article published in May 2016 in NIH News in Health, the newsletter of the National Institutes of Health . If you dont have celiac disease, gluten in and of itself is not bad for you though eating too many simple carbs, like white bread, pasta, and desserts certainly can be.
Gluten should be avoided in patients with celiac disease, gluten sensitivity, or allergy. Otherwise, there is no sufficient evidence to say its bad, Dr. Shatnawei says.
Indeed, for those who can tolerate it, gluten is not bad at all when consumed responsibly. In fact, gluten-containing whole grains, such as bulgur and barley, are rich in fiber and vitamins, and some of the healthiest foods you can eat, Laifer says.
Yet for people who have celiac disease or gluten sensitivity, consuming gluten can be harmful. For that relatively small group of people, a gluten-free diet prevents the autoimmune response triggered by the ingestion of gluten. This reaction damages the lining of the small intestine, which prevents the body from absorbing key nutrients and can lead to a host of symptoms, including depression, malnutrition, and anemia, according to the NIH newsletter.
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Use Nutrients Like Omega
Research has found that omega-3 fatty acidsoften found in things like fish oil, flax seeds, and chia seedsmay have anti-inflammatory properties that are beneficial in targeting gut inflammation. Although ingestion of omega-3 fatty acids will not ease symptoms, they also have anti-inflammatory properties that support general health, Newberry says.
Sneaky Sources Of Gluten
“Gluten is lurking in so many different foods because there are so many ways companies can use gluten,” says Begun. So you’re going to get used to playing food detective. While food companies are required to list allergens on the label , they are not required to do this with gluten. So while you can look for “gluten-free” on the front of the package, you should also flip it over and read the ingredients label. Reading labels and checking for cross-contamination is a must for people with celiac disease.
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Here’s what you’re looking for, according to the Celiac Disease Foundation: wheat, barley, rye, malt, brewer’s yeast and oats. Oats are often contaminated with gluten, so they have to specifically be certified gluten-free oats. Gluten-free flours, such as millet or amaranth, should also be bought certified gluten-free, says Begun. If the label lists an ingredient you’re not familiar with, “wait to eat it until you can confirm that it’s safe,” she says.
You probably know that a whole-wheat bagel is not gluten-free, but you might be surprised that some of your other favorite foods aren’t either.
Watch out for flavored nuts and chips , energy bars , creamy soups , candy, salad dressings, marinades and soy sauce. If you’re vegetarian, you might eat a lot of fake meats , but know that these are often made with seitan, which is wheat gluten.
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Other Things To Keep In Mind Before Going Gluten
One reason you might not want to hop on the gluten-free bandwagon? If you follow a strict gluten-free diet, it actually makes it more difficult to test for celiac disease when you see a doctor, Shatnawei says. Thats because your body wont be showing the negative reaction to gluten needed to make that diagnosis.
Another drawback, especially if you arent a celebrity, is that gluten-free foods can be costly.
So if you haven’t been diagnosed with celiac disease or a nonceliac gluten sensitivity, it’s okay to buck the gluten-free diet trend you don’t have to cut out gluten because the stars are doing it. Do drop gluten if you are having a reaction to it, but only after seeing your doctor and getting the testing needed for a diagnosis.
Additional reporting by Madeline R. Vann, MPH.
Are Potatoes Gluten Free
Gluten is a kind of protein that may be found in grains such as wheat, rye, barley, and oats. The fact that potatoes are a vegetable rather than a grain means that they are gluten free by definition. As a result, potatoes are an excellent and diverse choice for anyone suffering from Celiac disease or who just does not tolerate gluten well.
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What If I Eat Gluten By Mistake
Following a gluten free diet is a learning process, for you and your family and friends. Mistakes can happen, especially if you have only recently been diagnosed.
If you have coeliac disease and eat gluten by mistake, you will usually start to have symptoms a few hours after eating it and the symptoms can last from a few hours to several days. However, symptoms can vary from person to person, and depend on:
- how much gluten youve eaten
- how sensitive you are
- how long you have been on a gluten free diet.
If you have diarrhoea or you are vomiting, keep yourself hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but speak to your doctor about this first. The most important thing is to get back onto your gluten free diet to try to prevent further symptoms!
If your symptoms are severe or do not improve, speak to your doctor as soon as possible.
Association of European Coeliac Societies is an international non-profit association, registered in Belgium. Registered number: BE0460502154. Registered Office: 4, Rue de la Presse, B-1000 Brussels, Belgium
Understanding The Basics: What Is Gluten
Before getting into the nitty-gritty details of the gluten free diet, you need to have a basic understanding of what gluten is and where it can be found. Gluten is a family of proteins found in wheat, barley, and rye. Glutenin and gliadin are the two primary proteins found in these grains and they play a role in giving gluten-containing foods like dough its elasticity and bread its spongy texture.
On its own, gluten is not a harmful substance. In fact, most people tolerate gluten perfectly well. The problem occurs when the body mistakenly recognizes gluten as a foreign substance and launches a systemic attack against it. Celiac disease, for example, is an autoimmune condition in which the body recognizes gluten as a foreign invader and acts out against it. In the process, however, healthy cells lining the walls of the small intestine sustain damage which inhibits the bodys ability to properly absorb nutrients from food.
A wheat allergy is somewhat different because it can be triggered by proteins other than gluten. The bodys response, however, is very similar it launches an attack against the foreign substance by producing immunoglobulin E antibodies while other tissues in the body send out chemical messengers alerting the body to the threat. The resulting reaction causes side effects such as itchy rash, nausea, abdominal pain, swollen tongue or lips, difficulty breathing, and anaphylaxis.
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What Are The Symptoms Of Celiac Disease
The symptoms of celiac disease vary so much between people, which makes it extra difficult to diagnose it. To complicate things, many other autoimmune diseases share the same symptoms as celiac disease. Some people don’t experience any symptoms at all, but if you suspect you have celiac disease, these are some of the most common signs:
Does Peanut Butter Have Gluten
Living a gluten-free lifestyle might be difficult. You should be aware that peanuts, peanut butter, peanut flour, and peanut oil are all considered naturally gluten-free foods, which is vital to know. Gluten is a kind of protein that may be found in grains such as wheat, barley, and rye .
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Manage The Inflammation It May Have Caused
People with celiac disease and gluten intolerance often experience intestinal inflammation after being exposed to gluten. That can cause unpleasant symptoms, and even lead to long-term damage. This inflammation, over time, can be damaging to small intestine function and lead to weight loss, nutritional deficiencies, bone loss, and challenges with fertility, Newberry says.
While Ashkan Farhadi, MD, a gastroenterologist at MemorialCare Orange Coast Medical Center in Fountain Valley, Calif., says you cant stop this inflammation entirely after youve been exposed to gluten, you still may be able to take some steps to better manage it, and to ultimately feel better, faster.
Learning What You Can And Cannot Eat Is Crucial To Prevent Symptoms And Discomfort Luckily There Are Many Naturally Gluten Free Foods And A Wide Range Of Processed Gluten Free Food Is Available
For most people suffering from coeliac disease removing gluten from your diet will mean you start feeling better within days. Whilst symptoms like nausea, diarrhoea and bloating can stop in a few weeks, the time it takes the gut damage to heal completely varies from person to person and can take between six months and two years.
Some symptoms may take longer to subside, or you may find one symptom gets better before another.
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Tips For Avoiding Cross
If youre going to commit to a gluten free diet, you need to do more than just avoid foods that contain gluten you also need to be wary of cross-contamination. Cross-contamination is when a food you eat or a utensil you use has come into contact with gluten. The risk for cross-contamination is very high at a restaurant but it can also happen in your very own kitchen.
Here are a few ways to avoid cross-contamination in your home:
- Buy a new toaster and use it only for gluten free bread
- Use stainless steel cookware because nonstick pans can absorb gluten
- Purchase new bakeware or line it with parchment or foil before using
- Buy new dishwashing supplies and do not use them on anything that has touched gluten
- Keep a separate cupboard or drawer for gluten free foods and label them, if needed
- Buy a non-porous cutting board and use it only for gluten free food prep
In addition to following these simple tips, you should also follow safe food handling practices. Always wash your hands after handling raw meat or seafood and thoroughly clean all utensils including cutting boards, knives, and cookware after coming into contact with raw food. Just know that the more careful you are with food you plan to eat, the better.
Gluten Free At Restaurants
This means that when youre out at restaurants, for example, you need to be aware that a gluten free menu may not always be safe, and is going to require some more investigation on your part. Start with basic questions like:
Is the fryer used for French Fries also used for foods containing gluten ?
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People With Celiac Disease
A gluten-free diet is necessary for people with celiac disease, an autoimmune response to gluten that causes the body to attack the small intestine, causing belly pain, nausea, bloating or diarrhea. People with celiac disease cant tolerate gluten in any form, and need to follow a gluten-free diet for the rest of their lives. If you have celiac and accidentally eat gluten, youll probably experience the same symptoms you did before you went gluten-free.
What To Do If You Have Symptoms
If you have diarrhoea or you are vomiting, its important to keep yourself well hydrated by drinking lots of water.
Some people find that taking medication to treat constipation, diarrhoea or headaches can ease symptoms, but check with your pharmacist or GP.
The most important thing is to get back onto your gluten free diet to try to prevent further symptoms.
If your symptoms are very severe or do not improve, speak to your GP.
Coeliac UK support gluten free food safety for people with coeliac disease and gluten related conditions. To find out more, click here.
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Swap Carbs For Natural Gluten
You dont need to cut out carbohydrates completely from your diet if you eat a gluten-free diet. There are some great nutrient-dense carbohydrate options that are available to you on a gluten-free diet. You can substitute the bread and pasta for complex carbohydrates like quinoa, sweet potato, brown rice, wild rice, beans, or gluten-free oatmeal. These carbohydrates will provide your body with good energy throughout the day and can help keep your blood sugar levels stable.
The Ubiquity Of Gluten
If you are looking to eliminate gluten from your diet for health or merely weight related reasons, you will need to be aware of the many hidden dietary sources of gluten that can aggravate your efforts. Going gluten-free should be as simple as avoiding all grains with the exception of rice and corn, but there may be many other sources of gluten that must be avoided during the elimination diet. This list includes grains and products such as:
- Wheat
- Maltodexterin
- Soy Sauce
It is very easy for gluten-free dieters to sometimes pick up a packet of pasta and read “100% Organic Semolina,” not realizing that semolina is just another term for wheat. The above foods are all potential sources of the protein gluten and are, therefore, should not be consumed while going through the elimination diet.
There are many non-grain based foods that still contain supplemental gluten due to its viscose thickening properties. Awareness regarding these hidden gluten sources is very important for potential celiac sufferers. Foods such as soy sauce, ketchup and processed foods containing modified food starch can often contain gluten. Your best bet for a healthy gluten-exempt diet is to stick to whole unprocessed foods during the elimination period. This will help you make a closer connection between certain foods and your symptoms.
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Read Food Labels Every Time You Buy
Some, but not all products will be labeled as gluten-free. Ingredients may change over time for the same brand product. For foods that are not labeled as gluten-free, be sure to check the ingredients for hidden gluten every time you buy a packaged product. Take the Shopping Guide: Sources of Gluten provided at the end of this fact sheet with you when you go food shopping. However, when purchasing items with a gluten-free label, you can be sure that it is gluten-free. In August 2013, the U.S. Food and Drug Administration published a new regulation defining the term gluten-free for food labeling. The regulation provides a uniform standard definition. So, if a manufacturer labels a product gluten-free, the food must meet all of the requirements of the definition, including that the food must contain less than 20 parts per million of gluten. The rule also requires foods with the claims no gluten, free of gluten, and without gluten to meet the definition for gluten-free.
