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Gluten is a general name for the proteins found in wheat, rye, barley, and triticale – a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
What is Gluten-Free?
A gluten-free diet excludes any foods that contain gluten, which is a protein found in wheat and several other grains. It means eating only whole foods that don’t contain gluten, such as fruits, vegetables, meat, and eggs, as well as processed gluten-free foods like gluten-free bread or pasta.
How Do You Maintain a Balanced Diet While Eating Gluten-Free?
Many believe that the gluten-free diet is simply a quick way to lose weight. This is not true—the gluten-free diet is a medical diet, not a weight-loss diet. Gluten-free products aiming to replace traditional, gluten-filled pastas, pastries, and breads, are often lower in protein and lack important nutrients. The US Department of Health and Human Services recommends everyone, including those on a gluten-free diet, to avoid overly processed foods and keep refined sugar and saturated fat intakes to a minimum. Luckily, fruits, vegetables, legumes, dairy, and meats are all naturally gluten-free, as are many grains.
Can You Go Gluten-Free to Lose Weight?
People who adopt a gluten-free diet often lose weight, but it’s usually because they also cut out a lot of processed foods and refined carbohydrates that contain gluten. If you stop eating gluten to lose weight, it’s important to watch your portion sizes, get regular exercise, and eat plenty of whole foods such as fruits, vegetables, and lean proteins.
Is Rice Gluten-Free?
Yes, all rice (in its natural form) is gluten-free. Rice is one of the most popular gluten-free grains for people with celiac disease. Many gluten-free packaged goods are made with rice flour instead of wheat flour. Although rice is naturally gluten-free, there are some instances where it may not be gluten-free. In addition to cross-contact (outlined below), rice can be made or sold with various spices and sauces that could contain gluten. Some names may be misleading as well. For example, rice pilaf may sound like it is gluten-free. However, it is typically made with orzo, which is not gluten-free. Always double-check ingredient labels to be sure that what you are eating is truly gluten-free. When in doubt, avoid the product or contact the manufacturer to get more information.
Are Potatoes Gluten Free?
The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren’t grains, they’re a type of starchy vegetable. That’s good news for people who can’t tolerate gluten because they have celiac disease or gluten intolerance. If you’re sensitive to gluten, the good news is you can still include potatoes in your diet. You can even use them as a substitute for some of the gluten-containing foods you’re not able to eat. You just need to be sure you don’t add anything to your potatoes that’s off-limits.
Is Oatmeal Gluten Free?
Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.
Does Cheese Have Gluten?
Dairy products, such as 100 percent natural cheese, usually don’t contain gluten. However, gluten is sometimes added during the manufacturing of some cheeses and cheese products. Other cheeses may be modified to remove fat or salt. These may have gluten-based ingredients added back in to improve their texture or taste. Plain, full-fat cheeses with no flavorings or additional ingredients are usually gluten-free. Processed cheese and cheeses labeled as low-salt, low-fat, or fat-free may have gluten. If cheese contains any type of add-in, such as wheat starch or modified food starch, it may also contain gluten. It’s important to look at the labels of any processed cheese, as well as cheese products. Some include gluten, and others do not.
Can Anyone Go Gluten-Free?
There’s no direct danger to eliminating gluten. If you’re experimenting with taking gluten out of your diet, to avoid cross-contamination, it’s a good idea to stick to naturally gluten-free foods. These include fruits, vegetables, dairy, and protein-rich food such as fish, nuts, and eggs. When buying packaged gluten-free foods, double-check the label for sodium and sugar content. These are often added in higher quantities to make foods that don’t contain gluten taste better. Also, research shows that people following gluten-free diets are more likely to be deficient in several vitamins and minerals, so taking a multivitamin can help you meet your needs.
Is it Healthier to Have a Gluten-Free Diet?
When it comes down to a choice for health, there’s no real advantage for the average person to restrict gluten, because gluten-containing foods are not unhealthy and they’re not bad foods. Nutritionally, unless someone has celiac disease or gluten sensitivity, there’s no real reason to restrict gluten in the diet.
How Long After Going Gluten-Free Will I Notice a Difference?
On average, people report feeling better after eating a gluten-free diet for 1 month. But this can vary from person to person. Some people feel better faster, and others need more than 1 month to see improvement. Many people notice improved pain, bloating, and diarrhea in as little as a few weeks.
Who to Consult about a Gluten-Free Diet?
If you’re interested in trying a gluten-free diet, talk to a physician, gluten-free specialist, or a registered dietitian. They can guide you toward a balanced eating plan that meets your unique nutritional needs.
What is Gluten Intolerance?
Gluten intolerance is when you get sick after eating gluten. You might feel bloated, gassy, or tired. Gluten is a protein found in many foods, especially wheat. Gluten intolerance is also called non-celiac gluten sensitivity. It’s not the same as celiac disease or a wheat allergy. About 6% of the U.S. population is gluten intolerant.
Medical Conditions that Require a Gluten-Free Diet
A gluten-free diet helps manage symptoms of celiac disease and other medical conditions associated with gluten consumption. This type of diet also has gained popularity among people without gluten-related medical conditions. The claimed benefits of the diet are improved health, weight loss, and increased energy. These medical conditions require a gluten-free diet:
1. Celiac disease
This is an autoimmune disorder in which gluten triggers immune system activity that damages the lining of the small intestine. Over time, this damage prevents the absorption of nutrients from food.
2. Gluten sensitivity
This causes some of the same signs and symptoms associated with celiac disease, including abdominal pain, bloating, diarrhea, constipation, foggy brain, rash, or headache, even though there is no damage to the tissues of the small intestine. Studies show that the immune system plays a role, but the process isn't well understood.
3. Gluten ataxia
This is an autoimmune disorder in which gluten affects certain nerve tissues, and causes problems with muscle control and voluntary muscle movement.
4. Wheat allergy
Like other food allergies, wheat allergy is the result of the immune system mistaking gluten or some other protein found in wheat as a disease-causing agent, similar to a virus or bacteria. The immune system creates an antibody to the protein, prompting an immune system response that may result in congestion, breathing difficulties, and other symptoms.
Pros and Cons of a Gluten-Free Diet
A gluten-free diet can be expensive to follow and may lack important nutrients if not planned carefully. It’s necessary for those with celiac disease or other gluten-related disorders, but it may not be appropriate for everyone. Here are the pros and cons of a gluten-free diet.
PROS:
1. May help relieve digestive symptoms.
Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms like bloating, diarrhea or constipation, gas, and fatigue. Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS. According to one study involving 856 people with celiac disease, those who did not follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared with those on a gluten-free diet.
2. Can help reduce chronic inflammation in those with celiac disease.
A gluten-free diet can help reduce chronic inflammation in those with celiac disease. A gluten-free diet can help reduce markers of inflammation, like antibody levels, and may also help treat gut damage that gluten-related inflammation in those with celiac disease causes.
3. May help boost energy.
People with celiac disease often feel tired or sluggish. They may also experience brain fog, which is characterized by confusion, forgetfulness, and difficulty focusing. If you have celiac disease, switching to a gluten-free diet may help boost your energy levels and relieve tiredness and sluggishness. According to one literature review, people with celiac disease experienced significantly more fatigue than those without celiac disease. Additionally, five of the seven studies included in the review concluded that following a gluten-free diet was effective at reducing fatigue.
4. Possible weight changes.
You may experience some weight loss when you first start following a gluten-free diet. Some weight loss may be due to eliminating many processed foods like cookies, cakes, and other snack foods. However, some weight loss may occur due to the restrictive nature of the diet or the lack of planned balanced meals. A gluten-free diet is not considered a weight loss diet. Everyone must focus on eating more fruits, vegetables, lean proteins, dairy, and healthy fats in place of more highly processed foods.
CONS:
A gluten-free diet could lead to nutritional deficiencies and may have downsides for those who do not have a diagnosis that requires the elimination of gluten.
1. Risk of a nutritional deficiency.
People who have celiac disease are at risk of several nutrient deficiencies, including deficiencies in fiber, iron, calcium, zinc, folate (vitamin B9), vitamin B12, and vitamin D. Interestingly, studies have also found that following a gluten-free diet may not help treat nutritional deficiencies. This may be because many gluten-free food products are often lower in protein and fiber yet higher in saturated fat, sodium, and carbohydrates compared with their gluten-containing counterparts.
2. Constipation is a common side effect of a gluten-free diet.
Gluten-free diets eliminate many popular sources of fiber like bread, bran, and other wheat-based products. Eating a fiber-rich diet may help promote healthy bowel movements.
In addition, many gluten-free substitutes for wheat-based products are low in fiber. This could be another reason why constipation is common on a gluten-free diet.
3. Cost
Following a gluten-free diet can be difficult on a tight budget. Research shows that gluten-free foods are almost 2 1/2 times more expensive than their regular counterparts. If you’re on a tight budget, you might consider trying to choose fresh produce items when they’re in season, using frozen or canned fruits and veggies, which are nutritious and affordable, buying grain items in bulk, and using beans and legumes as high fiber protein choices to help save money.
4. Can make socializing difficult.
Many social situations revolve around food. This can make it difficult to socialize if you’re following a gluten-free diet. While many restaurants have gluten-free options, there’s still a risk of food being contaminated with traces of gluten.
Foods to Avoid that are Not Gluten-Free
Completely avoiding gluten can be challenging, as it’s found in many common foods and beverages. The best way to completely avoid it is to eat whole, single-ingredient foods or carefully check the ingredient labeling of food products.
7. Beverages: beer and some flavored alcoholic beverages
8. Other items: pizza, couscous, broth (unless it’s labeled gluten-free)
Foods to Eat and Drink that are Gluten-Free
Gluten-free diets can be expensive and may lack important nutrients if not properly planned. There are plenty of gluten-free options that will allow you to enjoy healthy and delicious meals. It can be very helpful to work with a registered dietitian to make sure you are meeting all your nutritional needs. The following items are naturally gluten-free:
1. Meat, fish, and poultry: all types, except battered or coated meats
8. Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, etc.
9. Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
10. Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
11. Beverages: most beverages, except for beer (unless it’s labeled gluten-free)
Gluten-Free Alternatives
There are a variety of gluten-free ingredients that can replace wheat, barley, and rye. Many of the ingredients listed below are commonly ground into flour or used as starches in gluten-free products and recipes.
1. Plan your grocery list ahead of time. It can be helpful to think of what meals you want to make throughout the week and write out a list of ingredients you need. That way you can take the time to look for gluten-free recipes.
2. Look for substitutes. Today, there are plenty of gluten-free options available like gluten-free flours or alternative grain flours. You can also use gluten-free grains as a replacement in recipes that call for grains that contain gluten.
3. Consider storage. Think about how you store your gluten-free items. You may want to set up or establish a separate area from foods that contain gluten to avoid cross-contamination. Also, it’s a good idea to keep a set of utensils just for cooking or baking with gluten-free ingredients.
4. Have a conversation. It’s important to let family members and friends know that you’re going gluten-free. They’ll be more likely to pick restaurants that have gluten-free options and can make sure they have gluten-free dishes during meals and celebrations.
5. Start by replacing all the obvious gluten-containing grain products with naturally gluten-free grains. Then, start working on reading ingredient lists on condiments, experimenting with different gluten-free recipes, and buying a couple of specialty gluten-free products to see if you can find a bread, wrap, pasta, and cracker you like.
How to Prepare for a Gluten-Free Diet
Anyone who is thinking of eliminating gluten from their diet should take some steps to prepare. These can include:
1. Discuss with your doctor any gastrointestinal symptoms, such as chronic or severe abdominal pain, bloating, or diarrhea, as the doctor may need to assess for other conditions.
2. Continue to consume gluten until they have been tested for celiac disease, as cutting out gluten may lead to a false negative test result.
3. Talking to a dietitian before cutting out gluten, to make sure the diet will include all the essential nutrients.
Tips to Succeed in A Gluten-Free Diet
These tips can help you follow a gluten-free diet successfully:
1. Reading food labels: Practice reading food labels so you can easily identify gluten-free foods.
2. Telling your friends: If your friends know that you’re following a gluten-free diet, they’re more likely to choose places with gluten-free options when you eat out.
3. Buying a gluten-free cookbook: Reading gluten-free cookbooks may help you be more creative with your cooking and make meals more enjoyable.
4. Planning ahead: If you’re traveling, researching places to eat and shop can be helpful. Otherwise, plan your diet around plenty of whole, single-ingredient foods like fruits, vegetables, and lean proteins.
5. Using separate cooking utensils: If you share a kitchen with friends or family members, make sure you use separate cooking and cleaning equipment. This can help prevent cross-contamination to avoid negative side effects.
6. Bringing your food: If you’re visiting family, consider taking foods like gluten-free bread and pasta with you to help you feel more included in family meals.
If you do not have celiac disease or gluten sensitivity, there’s no need to follow a gluten-free diet. While it has many health benefits, it may not be suitable for everyone.
1. Get organized. Take a look at the meals you’ll be cooking this week and take stock of ingredients you already have in your kitchen. Then make a grocery list for the items that you’ll need to buy.
2. Prep ahead. Maybe it’s baking up a batch of cookies on Sunday, chopping veggies for soup, or prepping breakfast the night before. The more you can do to get ahead, the easier the week will be for you.
3. Don’t cook everything. Avoid kitchen exhaustion by planning several easy meals or ready-to-eat dinners (like our frozen gluten-free pizzas) for your week.
6 Signs that Your Gluten-Free Diet is Working
Once you start a gluten-free diet, you should notice your celiac disease symptoms getting better. Symptom improvement is how most people know their gluten-free diet is working. Here are six signs to watch for.
1. Fewer gut symptoms
A gluten-free diet can improve your digestive symptoms. You may notice that your stools are more formed and less watery. You might also notice less abdominal bloating and pain. Many people even have decreased heartburn and other gastrointestinal reflux symptoms.
2. More energy
Once you start a gluten-free diet, your small intestine starts to repair itself. Free of constant attack, your small intestine can absorb nutrients from your diet. That means your body is finally getting the nutrition it needs. You’ll notice a boost in energy levels and potentially even improvement in concentration.
3. Stable body weight
Some people with celiac disease have a hard time maintaining a healthy weight because the small intestine can’t absorb nutrients. With a gluten-free diet, your body can absorb energy, making it easier to maintain a stable body weight.
4. Higher bone density
Some people with celiac disease can develop poor bone density and osteoporosis. A gluten-free diet can improve your bone density. It allows your small intestine to absorb vitamins and nutrients that support bone health.
5. Improved mood
People with celiac disease can develop mental health conditions. There’s evidence that a gluten-free diet can improve depression symptoms. Children with celiac disease can also develop symptoms of ADHD (attention deficit-hyperactivity disorder). However, a gluten-free diet can help lessen these symptoms. So a gluten-free diet can help you feel better mentally, not just physically.
6. Clearer skin
Celiac disease can lead to skin conditions like dermatitis herpetiformis. This itchy, bumpy rash gets better and sometimes disappears altogether when people eat a gluten-free diet.
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