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Gluten-free diets have become very popular in today’s society. However, unlike most meal plans, this diet is more than a lifestyle change but a medical need for some individuals. In this read, we will discuss who needs to follow a gluten-free diet. We will also take you through a rundown on how to go gluten-free and ease your way into this meal plan. Contrary to what you think, you do not have to break your back but only change a few habits.
Gluten refers to a family of proteins found in grains like wheat, barley, spelt, and rye (7). The most famous grain known to contain gluten is wheat. According to Medical News Today, there are two significant types of protein found in gluten: glutenin and gliadin.
Experts reveal that these two gluten types are divided according to their solubility in aqueous alcohols (1). Gliadins are soluble, whereas glutenins are insoluble (1). Glutenin is the primary cause of the adverse effects of gluten (7).
As time passes by, more and more people are going gluten-free. Unfortunately, it has led to many people questioning the reason for the shift. Here are some reasons why people are going gluten-free:
Celiac disease is an autoimmune health condition where your body attacks any gluten product you consume. Additionally, your body also attacks the lining of your gut (7). According to Medical News Today, roughly 1% of the population has celiac or coeliac diseases (7).
When your gut lining is damaged, you become at high risk of nutritional deficiencies, adverse digestive issues, anemia, and other diseases (7). This is the number one reason you are asked to keep away from gluten if you have celiac disease.
It would help if you were on the lookout for various signs and symptoms of celiac disease. The most common ones are digestive discomfort, headaches, diarrhea, constipation, tissue damage in the small intestines, unexpected weight loss, depression, and skin rashes (7).
You may suffer from more complications if you keep consuming gluten and have tested positive for celiac disease. These complications can include infertility, osteoporosis, weight loss, multiple sclerosis (MS), anemia, nutritional deficiencies, and neurological conditions (4).
However, these symptoms are associated with other conditions. For example, digestive problems are also a symptom of anemia or tiredness (7). So, it would be best if you went to your doctor for assessment and more accurate results.
The two most common tests conducted to help determine if you have this condition are blood tests and biopsy from the small intestine (7). Even so, experts reveal that doctors have a hard time diagnosing celiac disease. A study even revealed 80% of individuals in the study who had celiac disease were unaware (7).
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When some people test for celiac disease, they do not test positive. However, they still react negatively whenever they eat any gluten food. This may occur because they have non-celiac gluten sensitivity or gluten intolerance.
Gluten intolerance refers to your body’s inability to break down gluten in wheat, rye, barley, and other grains. Although it is not known the exact percentage with these conditions, experts estimate it to range from 0.5 to 13% (1).
It would help if you looked out for several signs and symptoms that possibly warn you of gluten intolerance. They include diarrhea, depression, stomach pain, bloating, and tiredness (7). But, again, doctors still cannot find an exact cause of non-celiac gluten sensitivity.
Some doctors even argue whether these conditions stem from the effects of gluten. However, they still cannot wrap their finger around the cause. Even so, they recommend you stay away from gluten to avoid more health complications.
Irritable bowel syndrome may also force some people into a gluten-free diet. However, it is a chronic health condition that can be managed at home through good nutrition, lifestyle changes, and reduced stress levels (7).
It would help if you watched out for irritable bowel syndrome symptoms like bloating, stomach pain, gas, cramping, diarrhea, constipation, or both (7). Talk to your doctor if you report any or all of these symptoms.
Other individuals are also going for a gluten-free diet because they have a wheat allergy. Most people report digestive problems after consuming gluten products. Medical News Today reveals that 0.2 to 1% of the said people experience these problems due to a wheat allergy (7).
If you think you have a wheat allergy or any of the named health conditions, you need to talk to your doctor first. It would help if you also spoke to them before you try a gluten-free diet. In some situations, they may be forced to introduce gluten back into your diet to see if the symptoms return (7).
Other than as a medical requirement, some people follow a gluten-free diet to help adopt a healthier lifestyle. Some people believe that this diet can help with weight loss. However, researchers are still yet to find evidence supporting the theory that eliminating gluten can promote weight loss (5).
On the contrary, experts acknowledge that this diet may cause weight gain in individuals with celiac disease (5). This is because it leads to improved absorption of nutrients and enhanced abdominal symptoms (5).
Food experts also reveal that most gluten-free foods have higher fat content and calories than their gluten-containing counterparts. They also have low fiber and whole grain content, two significant nutrients in weight loss (5). However, these factors may contribute to weight gain instead of weight loss.
It means that a gluten-free diet is not likely to be helpful for weight loss or to help you make healthier food and lifestyle choices. You should really only go gluten-free if you have a medical need to do so.
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Eating a gluten-free diet can be satisfying and can help reduce the effects of conditions like celiac disease. However, getting started on this diet is challenging to say the least.
Here are some simple yet effective ways to go gluten-free:
As mentioned earlier, gluten is found in grains like wheat, barley, and rye. So, you’ll need to avoid these grains. On top of these, you also have to keep away from bread, pasta, spelt, cereals, beer, cookies, cakes, and pastries (7). In addition, some processed foods also contain wheat, which is why you have to read your nutrition labels.
In a gluten-free diet, you must eat healthy whole foods that have zero traces of gluten. Most of these foods include (7):
Although all these foods are considered gluten-free, you are still advised to read the labels and double-check, as some may include cross-contamination. For example, in the case of oats, some brands may process them on the same equipment as grains containing gluten.
Although this may not be harmful to anyone without celiac disease, a wheat allergy, or non-celiac gluten sensitivity, it may be a serious problem for individuals with such conditions. So, double-check your labels.
You need all the help you can get, especially if it is your first time following a diet plan (7). A registered dietitian happens to be the best person for this job. They will help develop a customized gluten-free diet plan that meets your dietary and calorie requirements.
More so, they will also help you craft a diet plan that encourages habits that lead to permanent results. This means that they can help you ease into and sustain a gluten-free meal plan. Luckily, there are many gluten-free diet plans and recipes online, meaning you will be spoilt for choice. So be sure to go through any recipe you are interested in with your dietitian.
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You will have to ditch some of the things you used to buy before when you went grocery shopping. This is because they may be gluten-based, meaning they are forbidden when following this diet. So, for example, you will have to say goodbye to things like wheat flour.
However, this does not mean you cannot have pancakes anymore – you can! All you have to do is substitute wheat flour with gluten-free flour. The same applies to cereal made from gluten foods. Substitute it with oatmeal.
If it is your first time creating a gluten-free shopping list, then do not hesitate to ask your dietitian to double-check it for you (7). One thing they will also advise you to do is to read theof every food before putting it in your cart. You will find that most foods have traces of gluten.
For those with diseases triggered by gluten, consuming even the slightest traces may trigger such conditions. So, take your time and read through labels checking if they have traces of the forbidden gluten foods.
Shifting your mindset about how to stick to a diet plan is the most significant factor in diet plans. Following a diet plan is not as easy as most people think it is. You might get bored at one point in time and consider ditching the meal plan.
If not, you will be tempted to cheat on your diet with gluten-containing treats occasionally. Even if you bounce back, you will find that you have already created a habit – and old habits die hard. So, if you are thinking of following a gluten-free diet, understanding and tuning your mindset is a great place to start.
Although some people recommend tricking the brain to like this diet, such an approach may not work for the long haul. So, instead of tricking it, train it to embrace the new change. With time, you will find yourself naturally flowing into this diet without any obstacles.
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Experts recommend you make your meals yourself if you want to commit to a gluten-free diet plan. Note that they are not restricting having dinner dates or lunches outside.
They even recommend dining out once in a while, and most have provided the following tips about dining outside:
If not, you are advised to ask your waitress/waiter to wrap half of your meal as a to-go immediately after they serve it (4). If you wait any further, you are likely to overindulge and end up consuming more calories.
These tips help keep you in check whenever you dine out. However, if you choose to prepare your meals, experts suggest you do the following:
You might forget some ingredients and end up substituting them with those containing gluten on accident.
Bear in mind other practices that may also lead to cross-contamination. For example, using the same chopping board or utensils for different ingredients of a meal. The CDC reveals such habits may spread germs as well as traces of gluten, which is why you are advised to have more than one chopping board (2).
You also need to practice portion control, especially if you want to lose weight or adopt a healthier lifestyle. Do not exceed the recommended servings to avoid overindulging. Overeating causes a calorie surplus that has been linked to weight gain and weight gain-related health conditions like obesity and high blood pressure.
Some people may not follow this diet religiously, especially if they are not forced by health conditions like a celiac disease to follow a gluten-free diet. This diet may come as a choice for such people, so they may not adhere to it strictly.
You will find them consuming gluten-free foods one minute, and the next, they are enjoying gluten-containing foods. You need to know that for people who need to be on them, gluten-free diets do not cut corners, and neither do they have “cheat” days (7).
You will only reap the benefits of following this diet plan by sticking to it religiously. So no matter how restricting it may seem, envision the result and stay dedicated because it will help you find relief from your symptoms.
However, if you consume gluten-containing foods by mistake, cut yourself the slack and continue with the meal plan. Unfortunately, this is easier said than done because some people fall and end up giving in entirely to their temptations. So do not lose all your hard work over one slip-up. Instead, brush it off, forgive yourself, and keep pushing.
Most people who follow a gluten-free diet are forced by medical conditions, but some follow it to help them ease into a healthier lifestyle. Whatever your goal is, the fact is that going gluten-free can be challenging. In this read, we have shared some tips on how to go gluten-free to make it easier. These simple tips will help you ease into a gluten-free diet and maintain it for as long as you are required. Remember, though, to only go gluten-free if your doctor gives you the green light.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!