By Laura Jacob, MS, RDN, CDCES, Dietitian, Christie Clinic
Gluten-free diets have gained popularity in recent years, but they are not a universal requirement. Gluten is a protein found in wheat, barley and rye, and it gives bread its elasticity. While some individuals must strictly avoid gluten for medical reasons, others choose to go gluten-free for perceived health benefits.
Who Needs a Gluten-Free Diet?
The primary group of people who need to avoid gluten are those with celiac disease, an autoimmune disorder where the ingestion of gluten leads to damage in the small intestine. For these individuals, even trace amounts of gluten can trigger symptoms like diarrhea, bloating, fatigue and more serious long-term health consequences like malnutrition and osteoporosis.
Additionally, some people have a condition known as non-celiac gluten sensitivity. They experience symptoms similar to celiac disease after consuming gluten, but they do not test positive for celiac disease or a wheat allergy. Symptoms can include bloating, gas, diarrhea or constipation, as well as headaches or joint pain.
For people without celiac disease or gluten sensitivity, there’s no evidence that a gluten-free diet is inherently healthier. In fact, cutting out gluten can sometimes lead to nutrient deficiencies, especially in fiber, iron, calcium and certain B vitamins.
Many gluten-containing grains, like whole wheat, are excellent sources of fiber. When you remove them from your diet, you may need to replace them with gluten-free whole grains like quinoa, brown rice or millet to ensure you’re getting enough fiber. Gluten-free products are often highly processed and may contain added sugars and fats, which can lead to weight gain and other health issues if consumed in excess.
If you need to follow a gluten-free diet, focusing on whole foods rather than processed gluten-free products is key to maintaining optimal nutrition. Naturally gluten-free foods include:
- Fruits and vegetables: These provide essential vitamins, minerals and fiber.
- Lean proteins: Chicken, fish, eggs, tofu and legumes are gluten-free and nutrient-dense.
- Gluten-free grains: Quinoa, brown rice and buckwheat are rich in fiber and nutrients.
- Nuts and seeds: These are great for healthy fats and added protein.
By choosing whole foods, you avoid the processed ingredients often found in gluten-free packaged foods, which may be lower in nutrients and higher in calories.
If you have been diagnosed with celiac disease or non-celiac gluten sensitivity, transitioning to a gluten-free diet can feel overwhelming at first. Here are a few tips:
- Read labels carefully: Gluten can hide in many products, including sauces, dressings, soy sauce, different flavorings, dextrin and processed meats. Look for labels that clearly state “gluten-free.”
- Work with a dietitian: A dietitian can help you plan balanced meals that meet your nutritional needs without gluten.
- Get creative in the kitchen: Experiment with gluten-free flours like almond, coconut or rice flour in your baking and cooking.
- Watch out for cross-contamination: Gluten can transfer from cutting boards, toasters and even shared condiments. Ensure your kitchen tools and food storage are safe from gluten exposure.
A gluten-free diet is essential for those with celiac disease and gluten sensitivity, but it’s not a one-size-fits-all solution. For most people, there’s no need to avoid gluten, and doing so may lead to unnecessary dietary restrictions. If you are considering a gluten-free diet, consult with a registered dietitian who can help you make informed choices that promote long-term health and well-being.
Editor’s note: Christie Clinic is a sponsor of Chambanamoms.com.