There's been a lot of fuss about going gluten-free, with everyone from celebrities to professional athletes touting the benefits of a gluten-free diet. But these diets are not for everyone.Selvi Rajagopal, MD., a specialist in internal medicine and obesity, explains the risks and benefits of cutting gluten and shares how to create a healthy eating plan.
What is a gluten-free diet?
A gluten-free diet excludes any food that contains itgluten, a protein found in wheat and several other grains. This means eating only whole foods that do not contain gluten, such as fruits, vegetables, meat and eggs, as well as processed, gluten-free foods such as gluten-free bread or pasta.
“Gluten is a protein that occurs naturally in certain foods, but it can also be added to foods during processing for texture,” explains Rajagopal. Gluten can be used as a binding and flavoring agent, which is why you sometimes encounter it in foods that you would not expect. In addition to foods like pizza, pasta, cereal and pastries, gluten can be in everything from soy sauce and ice cream to certain medications, beauty products and dietary supplements.
Some people think that being gluten-free means not eating carbohydrates, but that is not the case. Many foods that contain carbohydrates, such as rice, potatoes and beans, do not contain gluten.
Who should follow a gluten-free diet?
People with celiac disease
A gluten-free diet is necessary for people with diabetesceliac disease, an autoimmune response to gluten that causes the body to attack the small intestine, causing abdominal pain, nausea, bloating, or diarrhea. People with celiac disease cannot tolerate any form of gluten and must follow a gluten-free diet for the rest of their lives. If you have celiac disease and accidentally eat gluten, you will likely experience the same symptoms as before you went gluten-free.
People with gluten sensitivity
Another condition that may cause someone to eliminate gluten from their diet is non-celiac gluten sensitivity, also called gluten intolerance. “We don't have a clear definition of gluten intolerance or a clear way to explain it,” says Rajagopal. "We know that some people eat something that contains gluten and then feel unwell."
It is important not to assume that gastrointestinal irritation is the result of gluten. If you think you have a gluten intolerance, Rajagopal recommends working with a doctor and registered dietitian to figure out your symptoms.
“There is no test for gluten intolerance, so we can try an elimination process, such asFODMAP diet” says Rajagopal. This is a temporary eating plan that eliminates many foods that can irritate the intestines, including wheat-based products. If gluten is the source of the irritation, you may notice an improvement in symptoms, such as:
- Bloated feeling
- Constipation or diarrhea
- Fatigue
- Gas
- Stomach ache
People who are allergic to wheat
People with onewheat allergyshould avoid certain foods that contain gluten, but not because of gluten. Wheat triggers an immune response in their bodies that can cause symptoms such as rashes, headaches or sneezing. They can still eat gluten in other grains, including barley and rye.
Can you go gluten-free to lose weight?
People who follow a gluten-free diet often lose weight, but that's usually because they also cut out many processed foods and refined carbohydrates that contain gluten. If you're quitting gluten to lose weight, it's important to watch your portion sizes, exercise regularly, and eat plenty of whole foods, such as fruits, vegetables, and lean proteins.
Are there risks associated with trying a gluten-free diet if you don't have celiac disease?
If you cut out all gluten from your diet, you risk missing out on nutritious whole grains, fiber and micronutrients. It's especially important to get enough whole grains in your diet if you are at risk for heart disease or diabetes. Whole grains can lower cholesterol levels and even help regulate your blood sugar levels. In addition, some gluten-containing foods are sources of important vitamins and minerals, such as B vitamins, iron and magnesium.
Remember that some processed gluten-free foods contain high amounts of unhealthy ingredients, such as sodium, sugar and fat. Consuming these foods can lead to weight gain, blood sugar fluctuations, high blood pressure and other problems. A gluten-free label does not necessarily make a food healthy.
If you don't have celiac disease or gastrointestinal irritation, Rajagopal recommends eliminating highly processed foods from your diet before eliminating gluten. Add more fruits, vegetables, whole-wheat bread or pasta, and lean protein. Many people find that they feel better just by eating better, not by eliminating gluten.
Will I suffer from gluten withdrawal if I eat gluten-free?
There is no scientific evidence to suggest that people actually go through "withdrawal symptoms" when they stop eating gluten. Some people report feeling dizzy, nauseous, extremely hungry, and even anxious and depressed when they suddenly switch from eating a lot of gluten to gluten-free. These symptoms usually go away after a few weeks if you follow a gluten-free diet, but contact your doctor if they persist.
How do I start a gluten-free diet?
If you are interested in trying a gluten-free diet, talk to a doctor or registered dietitian. They can guide you to a balanced diet plan that meets your unique nutritional needs.
Tips for makingchanges to your diet if you have celiac diseaseInvolving:
- Check for warnings on packages. Many products that do not contain gluten may have been processed in a facility where gluten products are present.
- Keep utensils, plates and other cooking items used for gluten-containing foods separate from your utensils.
- Read ingredient labels carefully to check for traces of wheat. Some artificial colors and spices also contain gluten.
- Substitute oats, buckwheat, quinoa or other gluten-free or alternative grain flours for wheat flour in cooking and baking.
