Gluten-free diets are necessary for people with celiac disease or who have a gluten sensitivity, but some people have adopted a gluten-free diet despite being able to digest and eat gluten normally. Are you considering going gluten-free? Here is what you need to know about gluten-free diets so you can make the right choice for your health.
Key Takeaways
- Gluten is a protein found in wheat, rye, barley, and related grains, and it’s commonly present in foods like bread, pasta, baked goods, beer, and sauces.
- A gluten-free diet is essential for individuals with celiac disease, a serious autoimmune condition where gluten damages the small intestine.
- Gluten-free alternatives include foods like corn tortillas, rice noodles, quinoa, and tamari, offering nutritious swaps for traditionally gluten-heavy items.
- A gluten-free diet can offer benefits such as improved digestion and energy levels, especially for people with sensitivity, and can encourage healthier food choices.
What is Gluten?
Gluten is the proteins found in many varieties of wheat, as well as some other grains. It’s what gives breads, pastas, and other grain-based food their structure and texture.
Gluten is found in:
- Wheat (including wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, and einkorn)
- Rye
- Barley
- Triticale
- Malt (including barley malt, malted milk, malt extract, malt flavoring, malt syrup, and malt vinegar)
- Brewer’s yeast
- Wheat starch
Common foods that contain gluten include pasta, noodles, bread, pastries, crackers, baked goods, cereal, granola, breaded foods, croutons, beer, and sauces thickened with flour.
For people who don’t have celiac disease or another type of gluten intolerance, there is nothing wrong with eating gluten. Gluten is perfectly safe, and it’s a normal part of an everyday diet. However, for people who can’t eat gluten, it should always be avoided.
Who Should Avoid Gluten?
There are multiple conditions people can have that would cause them to have a gluten sensitivity or have a complete gluten intolerance.
Celiac Disease
Celiac disease, sometimes written as coeliac disease, is the most well-known of the different reasons someone might have to avoid gluten. Celiac disease is an autoimmune condition, and for celiac disease specifically, this means that the immune system reacts to eating gluten in a manner that damages the lining of the small intestine, leading to stomach pain, bloating, and diarrhea. Over extended periods, it can also lead to fatigue, headaches, depression, malabsorption, or bone and joint pain. In addition, the attacks on the small intestine can also prevent it from absorbing the nutrients in food.
Gluten Intolerance
While “gluten intolerance” may sound like it would be the same as celiac disease, it’s actually considered a gluten sensitivity. People with gluten intolerance still experience the same symptoms as people with celiac disease, but the key difference is that a gluten intolerance doesn’t cause the same damage to the small intestine.
Gluten Ataxia
People with celiac disease may sometimes experience gluten ataxia. It’s another autoimmune condition that can affect nerve tissues, and it can potentially cause difficulty with muscle control and balance.
Wheat Allergy
Food allergies are common, and some people may discover that they are allergic to wheat. In this case, someone with a wheat allergy who eats wheat-based foods may experience symptoms such as hives. A gluten-free diet may help people with wheat allergies, but they don’t need to be quite as stringent about it, as the allergy wouldn’t extend to all food with gluten, such as barley or rye.
Easy Gluten-Free Food Substitutes
If you’re trying to pursue a gluten-free diet or reduce the amount of gluten you consume, here are some examples of common glutinous foods and some easy gluten-free alternatives you can substitute instead.
- Flour tortillas: Corn tortillas, lettuce wraps
- Pasta: Zucchini noodles or spaghetti squash, rice noodles, buckwheat noodles
- Barley: Rice, millet, quinoa, cauliflower rice, lentils
- Soy sauce: Tamari, coconut aminos
- Bread: Cloud bread, lettuce wraps, gluten free breads
If you like baking, there are also multiple types of gluten-free flours that you can incorporate into your baking. Almond flour, rice flour, corn flour, potato flour, and oat flour are all viable options for people with celiac disease.
Gluten-Free Foods To Incorporate Into Your Diet
There are also a number of gluten free foods you might not expect to be gluten free. These naturally gluten-free foods include things like popcorn, buckwheat, rice, and potatoes.
In fact, even though wheat, barley, and rye are all off the menu for people with celiac disease, there are quite a few grains that are completely gluten free. These include: Amaranth, Buckwheat, Corn, Millet, Oats (certified gluten-free), Quinoa, Rice (all types), Sorghum, and Teff.
Advantages of a Gluten-Free Diet
The health benefits of a gluten-free diet are most notable for people with celiac disease or other gluten intolerances. However, people who can digest gluten may still be able to benefit from a gluten-free diet.
People who adopt a gluten-free diet may notice improved gut health, as gluten can sometimes cause tension in the gut that can cause discomfort, bloating, and other digestive symptoms. Eliminating gluten could relieve these symptoms.
For some people, gluten can affect energy levels, especially in those who have a gluten sensitivity. A gluten-free diet can potentially lead to stable energy levels. A gluten-free diet can also potentially lead you to making better food choices in general. Instead of reaching for cookies or crackers, you can choose fruit or veggies instead.
Risks of a Gluten-Free Diet
If you have celiac disease or a gluten sensitivity, there is no risk to a gluten-free diet. However, there may be some risks to cutting all gluten out of your diet if you’re already used to eating gluten-rich foods regularly.
For example, if you cut gluten out of your diet completely, you put yourself at risk of missing out on fiber, nutritious whole grains, and micronutrients. Whole grains are especially important for people at risk of heart disease or diabetes, and they can also lower cholesterol levels and regulate blood sugar. Some foods with gluten are also good sources of B vitamins, iron, magnesium, and other important essential nutrients.
Because of this, it can be a good compromise to remove heavily processed gluten containing foods from your diet while keeping whole-grain breads, pastas, and similar foods that provide better health benefits.
3 Misconceptions About Eating Gluten-Free Diets
Misconception #1: Eating Gluten-Free is Healthier
Unless you have celiac disease, gluten intolerance, gluten ataxia, or a wheat allergy, eating gluten is perfectly safe and healthy. The biggest effect on your health from gluten comes from ultra-processed foods. However, things like whole grains are completely fine and good for you.
Misconception #2: Cross-Contamination Isn’t Dangerous to Someone With Celiac Disease
Some people think that because celiac disease isn’t an allergy, it’s fine if a few bread crumbs get into food being eaten by someone with it. Even tiny amounts of gluten contamination can have serious negative effects on someone with celiac disease. In order to prevent cross contamination, make sure you use clean cutting boards, plates, and knives when preparing food for someone with a gluten sensitivity, keep food storage areas clean, and prepare food in separate parts of the kitchen when possible.
Misconception #3: A Gluten-Free Diet Means a Carb-Free Diet
While there is some overlap between gluten-free and carb-free, these are not the same. Most carbs do not contain gluten, such as fruits and vegetables. The overlap comes specifically when discussing grain-based foods like breads, crackers, baked goods, and so on. Pursuing a gluten-free diet doesn’t mean cutting out all carbs–only the ones that contain gluten.
Is a Gluten-Free Diet Right For You?
Going gluten free can provide health benefits to people with celiac disease, gluten sensitivity, or people who want to make more health-supportive choices. From helping cut out fast and processed foods to making choices that benefit your health in the long term, a gluten-free diet may be a great place for you to start your personal health journey.
If you want to start a gluten-free diet, one of our licensed dietitians would be happy to help you take your first steps. Fill out this form today, and start talking to a dietitian at no cost!
Eating a Gluten-Free Diet: Frequently Asked Questions (FAQ)
What’s the Difference Between Celiac Disease and IBS?
While celiac disease and irritable bowel syndrome (IBS) share some similarities, they are not the same thing. Celiac disease symptoms are specifically caused by consuming gluten, while IBS can have many different food triggers. IBS also affects the large intestine (colon), while celiac disease affects the small intestine.
Is a Gluten-Free Diet Good for Weight Loss?
This can be a complicated answer. On one hand, some people have experienced weight loss when going gluten free because it forced them to cut out things like fast food that includes a lot of refined carbohydrates. But on the other hand, a lot of gluten-free snacks that are meant to replicate common snacks end up having a lot more butter to help reproduce the taste and texture of the original snack, which can lead to weight gain if you aren’t careful. If you want to go gluten free to lose weight, consult a dietitian and be aware of the ingredients in the gluten-free products you buy from the store.
