Is A Gluten Free Diet Healthy

Gaining Popularity But For Its Intended Population

Despite the fact that a gluten-free diet is primarily indicated for those with celiac disease and non-gluten celiac sensitivity, the diet has increased in popularity, even among those who are not allergic to gluten. According to the Academy of Nutrition and Dietetics, gluten-free alternatives to traditional foods accounted for nearly $1.6 billion in sales in 2015, with most of the growth driven by consumers for whom being gluten-free is not medically necessary.

On the flip side, those who should be eliminating gluten from their diets may not be doing so.

Up to 85% of individuals who have celiac disease dont know it because they write their symptoms off or change their diets without being tested, said Julie Stefanski, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. Rather than diagnosing yourself, work with a reputable gastroenterologist, coupled with an experienced registered dietitian who specializes in GI disorders.

Celiac Disease’eating Just Made Me Sicker’: Why Celiac Disease Is Such A Frustrating Diagnosis

The answer is less clear-cut when it comes to people with gluten sensitivity. People with these conditions report some of the same symptoms as people with celiac disease after eating gluten, but they dont carry the same specific gene associated with celiac disease.

People often claim to feel significantly better, in terms of having more energy and feeling less bloated, by cutting out gluten, Tobias said. But its difficult to know whether those benefits can be linked to cutting out gluten or instead are a result of eating more nutrient-dense foods known to boost energy and overall health. If you start cutting out gluten products, you end up cutting out a lot of refined carbohydrates and ultra-processed foods , and you may be replacing those foods with more fruits, vegetables, nuts and legumes, Tobias explained.

Theres not a standard test for gluten sensitivity, and there is some evidence people wrongly self-diagnose themselves with the condition and actually dont see a difference in terms of how they feel when they switch from a diet with gluten to one without.

For people without celiac disease, theres no evidence that eating gluten-free is linked to any health benefits, Tobias said. Research has found theres no difference in heart disease risk for people eating less gluten compared with people eating more gluten, and that people consuming less gluten tended to eat a less heart-friendly diet.

Favorite App For Following A Gluten

This app from the Celiac Disease Foundation provides a database of gluten-free products and recipes. Simply use the search function to check if your favorite foods are available in gluten-free varieties. You can also search gluten-free foods by location and see whats new and available in your area. Eat! Gluten Free is available for free on the App Store and Google Play Store.

Don’t Miss: Gluten Free Ready Made Meals

Be Aware Of Cross Contamination

Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.

More like this

What Is Coeliac Disease

Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life.

Discover more about a gluten-free diet as well as the best gluten-free foods to try. Plus, try our best gluten-free recipes.

For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first, but armed with the right knowledge your new diet can be relatively easy to adapt to. Here are Coeliac UK’s top 10 tips for everyday eating…

Don’t Miss: Gluten Free Dairy Free Meal Replacement Shakes

Foods That Contain Gluten

Figuring out which foods contain gluten can be tricky. To stay on the safe side, avoid the ingredients wheat, barley, rye, and triticale. These will be on nutrition labels marked wheat flour, wheat bran, durum, kamut, semolina, and einkorn. Also, look out for the following ingredients and additives which may indicate the product contains wheat: malt, malt vinegar, malt syrup, malt extract, soy sauce, modified food starch, and emulsifiers.

While gluten occurs naturally in some grains, its also commonly extracted and added to various foods and beverages like soy sauce, beer, and chocolate milk. In these cases, the gluten is added to either act as a binding agent or enhance the products flavor, texture, and protein content. Thats why you can often find gluten hidden in sauces, dressings, and marinades.

Avoid the following gluten-containing foods:

• Milk, cream, cream cheese, sour cream, and yogurt
• Butter, olive oil, vinegar, avocado oil, coconut oil, vegetable oil
• Tamari, coconut aminos, white vinegar, and apple cider vinegar,

Favorite Blogs For Gluten

Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Chocolate chip quinoa cookies, , and minty hot fudge cream cakes are just some of the mouth-watering recipes youll find that are all safe to eat on a gluten-free diet.

Read Also: Milton’s Gluten Free Crackers

It’s Not Just For People With Celiac Disease But Is It For You

In the world of trendy diets, gluten-free continues to be one of the most popular. This eating style is absolutely essential to people with , who can’t tolerate even small amounts of the protein gluten, which is found in grains such as wheat, rye, and barley. However, many people who dont have celiac disease follow a gluten-free diet.

People With Gluten Sensitivity

Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called gluten intolerance. We dont have a clear definition for gluten intolerance or a clear way to explain it, says Rajagopal. We know that some people eat something that contains gluten and then they dont feel well.

Its important not to assume that gastrointestinal irritation is the result of gluten. If you think you may have a gluten intolerance, Rajagopal recommends working with a physician and a registered dietitian to get to the bottom of your symptoms.

There isnt a test for gluten intolerance, so we might try a process of elimination such as the low FODMAP diet, says Rajagopal. This is a temporary eating plan that eliminates lots of foods that can irritate the gut, including wheat-based products. If gluten is the source of the irritation, you may notice an improvement in symptoms such as:

Recommended Reading: Kinnikinnick Gluten Free Pie Crusts

There’s So Much More To Enjoy

Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.

A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.

Coexisting Diabetes And Celiac Disease: Special Challenges

For patients with concurrent diabetes and celiac disease, the gluten-free diet must be carefully planned to meet nutritional needs while controlling blood glucose. This is best accomplished through consultation with a registered dietitian nutritionist who is experienced in treating celiac disease and diabetes. The carbohydrate and fat content of gluten-free foods often is higher than in gluten-containing foods . In addition, the fiber content is typically lower, particularly if individuals eat the majority of grain servings in the form of rice-based, refined, and processed foods. Early studies in this area found that gluten-free foods may have a higher glycemic index than comparable gluten-containing foods, but more recent research does not support this conclusion . It is important for patients to read the labels of gluten-free foods for carbohydrate content and because serving sizes may differ from those of similar gluten-containing foods.

Recommended Reading: Low Carb Gluten Free Wraps

Possible Risks Of Eating Gluten

A 2015 study that reviewed records of patients presenting for evaluation in celiac disease clinics found that 11% had at some point avoided gluten without a diagnosis of celiac disease. Reasons given for adopting the gluten-free diet included lactose intolerance and irritable bowel syndrome . A 2012 study of 579 children and adolescents found that 7.4% were avoiding gluten without a celiac disease diagnosis. The study found that the strongest predictors of participants following the gluten-free diet included irritability, family history of celiac disease, bowel movement changes, diarrhea, and autism .

Some evidence indicates that there are significant drawbacks to following the gluten-free diet. For example, gluten-free processed grain products are often lower in fiber, iron, zinc, and potassium . The gluten-free diet also may increase the risks for nutritional deficiencies, especially in B vitamins, iron, and trace minerals . In addition, gluten-free products continue to be significantly more expensive. A 2015 study found that gluten-free bread and bakery products were on average 267% more expensive than gluten-containing breads, and gluten-free cereals were found to be 205% more expensive than gluten-containing cereals .

Who Needs To Follow A Gluten

If you are diagnosed with coeliac disease, the treatment is to avoid eating food that has gluten in it. This includes making sure to avoid hidden sources of gluten and foods that may have been cross-contaminated with gluten.Your doctor may also advise you following a gluten-free diet if you have gluten intolerance or sensitivity. You may find that you can tolerate a small amount of gluten, so may not need to take so much care to avoid hidden sources of gluten or cross-contamination.Removing gluten from your diet without medical advice puts you at risk of missing out on some nutrients, and this can lead to other health issues. Digestive symptoms can be caused by many things, so see your doctor before changing your diet. Getting the right diagnosis is your best chance of improving your symptoms and maintaining good health long term.

Also Check: Gluten Free Chocolate Chip Cookie Bars

Can Help Reduce Chronic Inflammation In Those With Celiac Disease

Inflammation is a natural process that helps the body treat and heal infection.

Sometimes inflammation can get out of hand and last weeks, months, or even years. This is known as chronic inflammation and may lead to various health problems in the long run .

A gluten-free diet can help reduce chronic inflammation in those with celiac disease.

In fact, a gluten-free diet can reduce markers of inflammation, like antibody levels, and may also help treat gut damage caused by gluten-related inflammation in those with celiac disease .

People with NCGS may also have low levels of inflammation, but its not completely clear if a gluten-free diet can reduce their inflammation .

What Happens To Your Body After Going Gluten

It is not well understood that people stop eating gluten and go through withdrawal symptoms. When someone suddenly loses the ability to consume gluten, they frequently experience dizziness, nausea, extreme hunger, and even anxiety and depression.

There is no scientific evidence to suggest that a gluten-free diet will help you lose weight. Whole wheat bread and pasta, for example, are excellent sources of fiber for those who have gluten. When you restrict yourself, your body enters survival mode, resulting in cravings and overeating. Constipation, diabetes, and heart disease have all been linked to a lack of fiber. A B vitamin multivitamin may help prevent a B vitamin deficiency if you are pregnant or trying to conceive. Because gluten is a type of carbohydrate, replace it with gluten-free whole grains. Because of gluten intolerance, many people feel socially isolated.

To stabilize blood sugar, replace those foods with protein, healthy fats, and fresh produce. A few people may notice an improvement in their energy level. Keeping a detailed diet diary is a good way to keep track of how you feel after eating certain types of food. If you remove gluten from your diet, you could gain weight. People suffering from irritable bowel syndrome and other digestive disorders may benefit from a gluten-free diet, according to a recent study. When a celiac eats gluten, they often experience a brain fog, but if they stop eating gluten for a week and their symptoms fade, that fog may fade.

You May Like: Gluten Free Dairy Free Store Bought Cookies

Lack Of Essential Vitamins And Nutrients

While there are definitely unhealthy foods that contain gluten, there are also healthy foods that give your body the nutrients it needs to function properly. Similar to the effects of lack of fiber, going gluten free without a legitimate cause can result in vitamin and nutrient deficiencies. In the US, many grains are fortified or enriched to contain large, added amounts of nutrients. Foods with gluten in them can be a great source of:

People with celiac disease are often tested for nutritional deficiencies when first diagnosed, as many are deficient in key vitamins and minerals due to decreased absorption in the gut. Many take a gluten free multivitamin or individual vitamins to try and make up for this deficit. These people also need to be very diligent about finding alternative ways to get the much-needed vitamins and nutrients, like searching for fortified gluten-free alternatives.Switching to a gluten free diet by choice means that dieters also need to be mindful of what they eat. This makes it more difficult to maintain a balanced diet, which may lead to completely unnecessary added stress in the grocery store aisles for not much benefit. In addition, research has shown that people on a gluten-free diet have increased levels of heavy metals in their blood and urine – possibly due to the increased consumption of rice in gluten-free foods.

Celiac Disease And Gluten

Celiac disease is an autoimmune condition where consuming gluten in any form can cause serious harm, like long-term organ damage. For people with celiac disease, going gluten free isnât a new way to lose weight. Itâs a strict, medically-necessary diet that affects what they eat, the medications they take, and even the hygiene products that they use.

People diagnosed with celiac disease experience a lot of negative effects when they ingest gluten, even when they eat something as small as a few crumbs of bread. Symptoms include digestive issues like bloating, gas, diarrhea, or constipation. As a celiac, you can also experience nutritional deficiencies that cause anemia, weight loss, or even failure to thrive. Eating gluten could also cause skin rashes, neurological issues, and depression or anxiety. Celiac disease is very serious and those diagnosed need to follow a strict diet, free from gluten.â

Recommended Reading: Best Gluten Free Gift Baskets

Reduces The Frequency Of Headaches

Over the last couples of decades, scientists have discovered that the gut and brain are closely connected and there are several studies underway to discover the exact implications of this gut-brain connection. It is clear that people with gluten intolerance and celiac disease are more likely to experience migraine headaches. However, studies show that switching to a gluten-free diet can help to reduce the frequency of these headaches.

The No 1 Mistake People Make When Starting A Gluten

If you don’t plan out this new way of eating, it’s easy to default to gluten-free packaged foods. “I see people go on this diet and eat three meals and snacks from these foods,” says Begun. You knowthe gluten-free muffins or brownies or cereals or pizza. These are often made with refined grains, are heavy in sugar and often contain more calories than their traditional counterparts. The result: you may start to gain weight if this is the main change you make to your diet. So think of these as “on occasion” foods. It’s just like with any diet. A candy bar is just a candy bargluten-free or not.

Don’t Miss: Homemade & Healthy Gluten-Free Snacks

You May Like: Ab And Glute Workout Routine Gym

Gluten And Irritable Bowel Syndrome

Diet has been shown to play an important role in some patients with IBS,15 and multiple studies have evaluated both gluten exposure and the clinical benefits of the implementation of a GFD in patients with IBS. In one of the earliest studies of a GFD for IBS, Wahnschaffe and colleagues described a group of IBS patients with negative serum celiac disease antibodies and positive intestinal celiac disease antibodies detected on duodenal aspirate who had both improvement in their IBS symptoms and a reduction in intestinal antibody levels when placed on a GFD for 6 months.16 It could be argued that these biomarkers and the response to the GFD are consistent with latent or potential celiac disease however, these patients would likely be labeled as having NCGS in clinical practice where intestinal antibodies are not routinely obtained. In another study from the same investigators, patients with diarrhea-predominant IBS who were HLA-DQ2/8positive and who had elevated levels of IgG celiac diseaseassociated serum antibodies had greater reductions in IBS symptom scores after 6 months on a GFD than patients who were HLA-DQ2/8negative and IgG celiac diseaseantibody negative .17

Who Misses The Breading

You don’t need to hide the succulent charms of fresh chicken, fish, and beef under a bunch of bread. Go for lean meat without any additives and you’ll be eating right for a gluten-free diet. Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.

Don’t Miss: Does Brueggers Have Gluten Free Bagels