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Want to Go Gluten-Free? Know this

Yiwen Lu, MS, RD, CPT
November 4, 2023
December 8, 2023

As a registered dietitian, I often get asked whether a gluten-free diet is healthier than a diet containing gluten. While a gluten-free diet is essential for those with celiac disease or gluten intolerance, it is not a magic solution to improve your overall gastrointestinal health. So, if you've been considering going “gluten-free,” you might want to read this article.

What is a Gluten-Free Diet?

A gluten-free diet is a diet plan that excludes gluten, a type of protein that is found in many foods, including bread, pasta, cereal, baked goods, and beer. Gluten is also found in food additives to help improve food texture, flavor, and shelf life.

Do I Need to Be on a Gluten-Free Diet?

If you have celiac disease, a non-celiac gluten sensitivity, or wheat allergy:

Yes.  If you are diagnosed with celiac disease, when you consume gluten, your immune system will react and attack the lining of the small intestine, which leads to inflammation. If you are diagnosed with non-celiac gluten sensitivity and wheat allergy, when you consume gluten, you might experience abdominal pain, bloating, diarrhea, or fatigue.

If you do not have any of the above conditions:

No. Currently, there is no scientific evidence to support that gluten-free diets are “superior” to other diets.

The bottom-line is, if you are experiencing gastrointestinal issues and wondering whether it is caused by gluten, talk to your Care Team to discuss the possible causes before going on a gluten-free diet.

Can I Go on a Gluten-Free Diet Just Because?

If you are healthy and not diagnosed with celiac disease or gluten sensitivity, there is no scientific evidence that suggests this diet is “superior” to others. Though, there is also no evidence that suggests that this diet is harmful to your health. However, please take note that gluten-free products are often lower in fiber, iron, and B vitamins, so be sure to get these very important nutrients from other food sources. Also keep in mind that gluten-free products are usually more expensive, but they are not necessarily healthier. 

The Dos and Don’ts on a Gluten Free Diet

Do

  1. Do eat a balanced diet with an adequate amount of lean meat, healthy fat, and lots of fruits and vegetables to meet your daily dietary needs.
  2. Do choose your grains carefully to avoid inflammation to the stomach. Avoid wheat, barley, and rye. Rice, quinoa, buckwheat, millet, sorghum, amaranth, corn, and teff are fine.
  3. Do read the ingredient list carefully to identify any ingredient containing gluten.
  4. Do work with a registered dietitian to ensure that you are meeting all of your nutrient needs while following a gluten-free diet.

Don’t

  1. Don’t overlook the description on the food package of grains. Only choose those labeled with “gluten-free.” Grains that do not naturally contain gluten can still potentially come into contact with gluten and become contaminated during the process of being packaged or processed.
  2. Don’t rely solely on packaged gluten-free products, as they might be higher in calories, sugar, and fat.
  3. Don’t forget to tell the restaurant that you are allergic to gluten whenever you are eating out.

Takeaways

If you are making the switch to a gluten-free diet, make sure to discuss with your Care Team first so your diet plan can be personalized to avoid any nutrient deficiencies.

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