For individuals with celiac disease, a gluten-free diet is crucial, and some others follow it for various health advantages. Nonetheless, there is minimal proof to back up its use in people who do not have celiac disease, and it could heighten the probability of experiencing nutrient deficiencies.
Gluten, a protein present in wheat, barley, and rye, is responsible for maintaining the shape of different types of food products. Gluten is commonly found in cereals, bread, and pasta.
Gluten intolerance affects certain individuals, with celiac disease being an autoimmune disorder that causes damage to the small intestine through gluten exposure. Additionally, nonceliac gluten sensitivity is a type of food intolerance resulting in discomfort post-consumption of gluten.
A market research firm’s survey revealed that as much as 30% of the adult population in the United States is attempting to lower or eradicate their intake of gluten, even though a significant number of them do not suffer from celiac disease.
If not planned properly, gluten-free diets may be both costly and deficient in essential nutrients. Fortunately, there are numerous gluten-free alternatives that offer scrumptious and wholesome meals. Collaborating with a licensed dietician could prove advantageous in ensuring that your dietary requirements are being fulfilled.
Naturally gluten-free items include the following:
- Meat, fish, and poultry: all types, except battered or coated meats
- Eggs: whole eggs, egg whites, egg yolks
- Dairy: unflavored dairy products, including, plain milk, yogurt, and cheese
- Fruits: berries, melons, pineapples, bananas, oranges, pears, peaches, etc.
- Vegetables: broccoli, tomatoes, onions, peppers, mushrooms, asparagus, carrots, potatoes, etc.
- Grains: quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, oats (if they’re labeled gluten-free)
- Starches and flours: potato flour, cornstarch, corn flour, chickpea flour, soy flour, almond meal or flour, coconut flour, tapioca flour
- Nuts and seeds: almonds, walnuts, pistachios, cashews, hemp seeds, chia seeds, flaxseeds, etc.
- Spreads and oils: vegetable oils, olive oil, coconut oil, butter, margarine, etc.
- Herbs and spices: black pepper, turmeric, oregano, thyme, rosemary, parsley, cilantro, etc.
- Beverages: most beverages, except for beer (unless it’s labeled gluten-free)
In case of uncertainty about gluten-containing items, it’s advisable to thoroughly inspect the nutritional information on the label. A wholesome gluten-free diet provides many alternatives, enabling the preparation of numerous healthy and enjoyable dishes.
It can be difficult to completely eliminate gluten since it is present in numerous everyday ingredients utilized in food and drinks.
Gluten in the diet mainly comes from wheat, with wheat-derived products that include:
- wheat bran
- wheat flour
- spelt
- durum
- kamut
- semolina
Additional sources of gluten are:
- barley
- rye
- triticale, a hybrid crop that combines wheat and rye
- malt
- brewer’s yeast
Listed below are a few things with potential additives that contain gluten:
- Bread: all wheat-based bread
- Pasta: all wheat-based pasta
- Cereals: most types of cereal, unless they’re labeled gluten-free
- Baked goods: cakes, cookies, muffins, bread crumbs, pastries
- Snack foods: candy, muesli bars, crackers, prepackaged convenience foods, roasted nuts, flavored chips, pretzels
- Sauces: soy sauce, teriyaki sauce, hoisin sauce, marinades, salad dressings
- Beverages: beer and some flavored alcoholic beverages
- Other items: pizza, couscous, broth (unless it’s labeled gluten-free)
Numerous gluten-free options are readily accessible, nevertheless, it is crucial to thoroughly examine the ingredient list on most of the food items you purchase. The labels may contain supplementary declarations such as “manufactured in a facility that handles wheat-based food products.” Even though oats are innately gluten-free, they might undergo processing with other wheat-infused foods.
Although oats are inherently without gluten, they frequently contain traces of gluten due to being produced in facilities where wheat-based products are also processed.
It can be difficult to entirely eliminate gluten from one’s diet, given its prevalence in numerous everyday edibles and drinks. The most effective method for steering clear of it is by consuming unprocessed foods with only one ingredient or by meticulously examining the ingredient lists on food items.
At what point does gluten become harmful?
The immune system of individuals suffering from celiac disease causes harm to the inner lining of their small intestine when they consume gluten. Over time, exposure to gluten reduces the body’s capacity to absorb nutrients into the bloodstream.
Eating gluten despite having celiac disease can lead to complications including:
- nutrient deficiencies
- anemia
- weight loss
- osteoporosis
- infertility
- multiple sclerosis (MS)
- neurological conditions
Roughly 1% or 1 in 133 individuals are affected by celiac disease in the United States, with a significant proportion being unaware of their condition. Nonceliac gluten sensitivity is deemed less serious than celiac disease, as gluten intake does not harm the intestines; however, individuals may encounter post-consumption discomfort.
It is common for symptoms associated with gluten sensitivity to manifest beyond the digestive system. These symptoms may consist of:
- headaches
- brain fog
- joint pain
- numbness in the extremities
It is theorized by researchers that a greater number of individuals suffer from sensitivity to gluten as opposed to celiac disease. The rate of occurrence is uncertain but could impact anywhere from 0.5% to 13% of the population. The sole successful method of addressing both celiac disease and gluten sensitivity is by adhering to a strict gluten-free diet.
Is gluten sensitivity real
Several nations acknowledge the existence of nonceliac gluten sensitivity, although it remains a relatively unexplored domain where scientists have limited knowledge of the disorder, its causes, and prevalence.
Instead of responding to gluten found in food, certain experts propose that individuals may have a sensitivity to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), which are additional non-gluten proteins that exist in wheat.
FODMAPs are present in gluten-containing grains. This could explain why people with IBS show improvement in symptoms when on a gluten-free diet. While there are many documented cases of possible nonceliac gluten sensitivity, more research is needed before scientists understand the causes, symptoms, and effects of gluten sensitivities.
There is not much scientific proof that adhering to a gluten-free diet provides advantageous health outcomes to individuals who do not have celiac disease or nonceliac gluten sensitivity.
However, according to a report from the National Health and Nutrition Examination Survey (NHANES), approximately 2.7 million individuals who were not diagnosed with celiac disease adhered to a gluten-free diet from 2009 to 2014. The report’s authors propose several factors that contribute to the broader adoption of a gluten-free diet among the general population.
- public perception that a gluten-free diet is more healthful and may improve nonspecific gastrointestinal symptoms
- gluten-free products are now more widely available
- a growing number of people are diagnosing themselves with a gluten sensitivity and they have noticed that their gastrointestinal health has improved after cutting out gluten
Blood tests, breath tests, and biopsies can be used by doctors to diagnose celiac disease, but there are no particular diagnostic tests for detecting gluten sensitivity. A significant number of individuals may be living with gluten intolerance without being aware of it.
If an individual is suffering from undiagnosed gluten intolerance, such as gluten sensitivity or celiac disease, they might notice an improvement in their symptoms after cutting out gluten. Nevertheless, it is advisable for an individual who suspects they have a gluten intolerance to consult a physician for an accurate diagnosis prior to eliminating gluten from their diet.
Diets lacking in gluten can result in deficiencies because foods containing gluten provide crucial nutrients like protein and iron. Careful consideration should be taken when transitioning to a gluten-free diet.
May help relieve digestive symptoms
To alleviate digestive issues, a large number of individuals experiment with a gluten-free regimen, which addresses a variety of symptoms such as:
- bloating
- diarrhea or constipation
- gas
- fatigue
Studies indicate that individuals with celiac disease and NCGS may experience relief from digestive symptoms by adhering to a gluten-free diet.
One research involving 856 individuals who have celiac disease found that those who failed to adhere to a gluten-free diet suffered from more diarrhea, indigestion, and stomach discomfort compared to those who followed a gluten-free diet.
Can help reduce chronic inflammation in those with celiac disease
Inflammation serves as a natural method for the body to address and recover from infection. However, there are instances when inflammation becomes excessive and persists over an extended period of time, known as chronic inflammation. This condition could result in a range of health issues over time.
Following a diet without gluten can lead to a decrease in chronic inflammation among individuals diagnosed with celiac disease. Additionally, this type of diet may reduce inflammation markers, including antibody levels, and may even assist in the treatment of intestinal damage caused by gluten-triggered inflammation in people with celiac disease.
It remains uncertain whether adopting a gluten-free diet could alleviate inflammation in individuals diagnosed with NCGS, despite their potential for reduced inflammation.
May help boost energy
Fatigue and sluggishness are common in individuals with celiac disease, along with brain fog that is characterized by forgetfulness, confusion, and difficulty concentrating. These symptoms may be due to nutrient deficiencies caused by gut damage, such as anemia resulting from iron deficiency, which is prevalent in celiac disease.
For individuals with celiac disease, adopting a gluten-free eating plan can increase energy levels and alleviate feelings of exhaustion and lethargy.
One literature review found that individuals with celiac disease had notably higher levels of fatigue in comparison to those without the condition. The review also found that out of the seven studies included, five concluded that adhering to a gluten-free eating plan successfully decreased fatigue.
Possible weight changes
When embarking on a gluten-free diet, weight loss may occur initially. This can be attributed to the removal of highly processed snacks such as cakes and cookies. However, some weight loss may also stem from the rigidity of the diet or a lack of properly balanced meal planning.
Not all gluten-free choices are necessarily “healthful” or “nutrient-packed.” Certain processed gluten-free items, such as pastries, snacks, and cakes, might be calorie-dense but low in nutrients. Consistent ingestion of such foods may result in weight increase.
Eating a gluten-free diet is not intended as a way to reduce weight. Prioritizing the consumption of fruits, vegetables, lean proteins, dairy, and unsaturated fats instead of overly processed foods is crucial for everyone.
Risk of a nutritional deficiency
Individuals suffering from celiac disease face the possibility of experiencing deficiencies in various essential nutrients.
- fiber
- iron
- calcium
- zinc
- folate (vitamin B9)
- vitamin B12
- vitamin D
It is noteworthy that research indicates that switching to a gluten-free diet may not be effective in addressing nutritional deficits. This could be due to the fact that numerous gluten-free food items are inferior in protein and fiber content, but richer in saturated fat, sodium, and carbohydrates, in comparison with their gluten-containing equivalents.
In addition, a lot of foods that are free of gluten do not contain fortified B vitamins such as folate.
Individuals who follow a gluten-free diet may face a risk of vitamin B deficiencies due to fortified bread being a significant source of these vitamins. Pregnant individuals with celiac disease are particularly at risk since B vitamins are crucial for fetal growth and development.
Collaborating with a licensed dietician can assist you in creating well-rounded meal plans that fulfill your nutritional requirements. In case of inadequacy of essential nutrients, taking vitamin and mineral supplements may be suggested.
What about autism, epilepsy, and schizophrenia
There is a misconception among certain individuals that gluten consumption could be associated with medical conditions or developmental differences. However, there is no evidence to support this claim, despite the increased likelihood of gluten intolerance in these populations.
Autism
There are individuals who think that autism-related conducts could worsen or initiate due to gluten consumption. Nevertheless, after conducting a review in 2017, it was determined that there is scarce proof indicating that a diet sans gluten can alleviate symptoms of autism in kids.
Epilepsy
A potential association between epilepsy and celiac disease has been identified. A 2016 study involving 113 participants with epilepsy revealed that roughly 6% of them were diagnosed with celiac disease. Out of the seven patients who tested positive for it, six were able to effectively manage their seizures and stop taking antiepileptic drugs after following a gluten-free diet for five months.
Implications are that individuals who have both epilepsy and celiac disease will experience advantages from adhering to a diet that is devoid of gluten.
Schizophrenia
Having celiac disease could be more common in individuals with schizophrenia. According to a 2018 analysis, individuals with schizophrenia who are sensitive to gluten could gain advantages from following a diet that is free from gluten.
Further investigation is required before suggesting a gluten-free regimen to an individual dealing with schizophrenia.
Medical professionals and experts are still debating the advantages and hazards of adhering to a gluten-free diet. According to Medical News Today, Rafe Bundy, a representative for the Association for Nutrition and a nutritionist, shared this information.
A significant number of individuals worldwide follow a gluten-free or gluten-low diet through natural means. A prime illustration of this is Asia where rice serves as the primary source of sustenance as opposed to wheat. One can easily adopt a healthy gluten-free diet following standard dietary recommendations.
The upcoming sections will explain the reasons why removing gluten from the diet without caution can result in negative consequences.
Nutritional deficiencies
Important nutrients can be found in whole grains such as whole wheat bread. Moreover, plenty of gluten-containing items like breakfast cereals are enhanced with vitamins. Refraining from consuming gluten-containing foods without incorporating other sources of nutrients in one’s diet can cause deficiencies, which may encompass:
Lack of fiber
Foods that are rich in fiber often include gluten. Thus, it is vital to obtain fiber from alternative sources, such as gluten-free whole grains, nuts, seeds, beans, and lentils while adhering to a gluten-free diet.
In 2017, a review determined that not consuming gluten might result in decreased consumption of whole grains that promote heart health, potentially impacting an individual’s likelihood of developing cardiovascular disease.