Gluten-free labels are on many of the food products at the grocery store. Celebrities are even talking about how it helped them lose weight. But even after all of the talk, many still are not really sure what a gluten-free diet really entails.
In its most basic form, a gluten-free diet is described as one that excludes the protein gluten – a compound which is found in wheat, barley, rye, malts and triticale. This includes foods made from other grains including bran, bulgur, couscous, faro, graham flour, kamut and others.
Gluten-free: Not just for Celiac Disease Patients
There have many different studies indicating a gluten-free diet can decrease the symptoms of several different auto-immune diseases, most notably celiac disease. One out of every 133 healthy adults in the United States has celiac disease and the accompanying digestive problems if they eat anything containing gluten, according to the University of Chicago Celiac Disease Program.
For those with this disease, gluten injures the lining of the small intestine, making it harder for the body to absorb essential nutrients, including calcium, protein, carbohydrates, and fats. This can result in weight loss, bloating, diarrhea, gas, abdominal cramps and/or vitamin and mineral deficiencies. Even the smallest amount of gluten in foods can cause harm to someone with celiac disease. When patients with this condition eliminate gluten from their diet, the lining of the small intestine has a chance to heal thereby decreasing many symptoms associated with the disease including anemia, diarrhea and abdominal pain.
While a gluten-free diet is the only accepted treatment for celiac disease, it can also be used to help treat many other medical conditions including fibromyalgia, ADHD, MS, IBS, arthritis and autism. Patients suffering with joint pain, brain fog, loss of balance or other neurologic and auto-immune disorders may also benefit from a gluten-free diet as some studies have linked these and other illnesses to gluten consumption.
Become Free From Gluten
So how does one follow a gluten-free diet? At first glance it seems simple what foods may contain gluten – foods containing wheat, barley or rye, such as pastas, breads, cereals, and crackers to name a few. However, gluten can lurk in unexpected places. There are a variety of foods that contain gluten including, candies, salad dressings, sauces, soups, potato chips, and soy sauce. It’s also found in non-food items such as lip balm and supplements. Initially it was also thought that oats contained gluten. However, studies have shown that the gluten found in oats was generally caused by cross-contamination of the product during the growing and process stages.
In recent years, gluten-free diets have become trendy among people with non-diagnosed medical conditions. But why? One explanation may be that gluten intolerance is getting more attention. According to a study by the University of Maryland Center for Celiac Research in Baltimore, only 40,000 Americans had been diagnosed in 2003, and while over 110,000 were diagnosed in 2010.
As a result of the rise in diagnosis, an increasing number of gluten-free products are being sold in grocery stores and in restaurants. Some proponents of the diet as a weight loss alternative believe that giving up products containing gluten will eliminate high-calorie and fat-laced foods while boosting energy levels and thereby making it easier to lose weight
Gluten-free Doesn't Mean Fat Free
However, a gluten-free diet doesn’t necessarily mean fat free or sugar free and therefore can cause weight gain in some dieters. While a gluten-free diet should include more fresh unprocessed foods, some health experts say the trade-off can be more damaging and cause a variety of health problems for dieters. In addition, many gluten-free products are processed and might contain a lower amount of vital nutrients including fiber, folate, protein, and iron.
The decision to go gluten-free should include a consultation with a nutritionist, health coach or physician to ensure that nutritional needs are being met. Supplements might be needed to be added in order to get enough fiber, iron or B-vitamins.
Adapting to a gluten-free diet can be overwhelming at first. However, it doesn’t mean that a healthy, well-balanced diet that contains a wide variety of foods can’t be enjoyed. There are a variety of foods that are naturally gluten-free, including:
- Fruits;
- Vegetables;
- Eggs;
- Fresh meats, fish and poultry;
- Potatoes;
- Rice;
- Beans;
- Plain salads;
- Wine and distilled liquors, ciders and spirits; and
- Most dairy products.
While a comprehensive list of foods which can be included and and which foods should avoided can be referenced, learning how to read food labels to check for sources of gluten is recommended. If a product states that it’s wheat-free, it doesn’t necessarily mean it’s gluten-free so it’s best to know what to look for when reading labels.
In addition, because of the increase in diagnosed medical issues, many gluten-free products are becoming available as substitutes. Many grocery stores now carry gluten-free alternatives including breads, pastas, sauces and baked goods. In addition, many restaurants are now offering gluten-free alternatives to popular menu items. Many gluten-free products can also be found at specialty grocery stores and the internet.
Cheryl Heppard - Cheryl Heppard lives Michigan where she is a board certified holistic health counselor and also a business and marketing coach for health ...
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