By Amanda Rothe, RD/LD/CDE
Registered Dietitian and Certified Diabetes Educator
Medina Healthcare System
830-426-7777 /fax 830-426-7485
Going Gluten-free?
One of newest buzz words in the diet world over the last few years has been “gluten”. Many people are cutting gluten out of their diets in an attempt to lose weight, but gluten-free diets are not necessarily a healthier choice. Some gluten-free foods may actually contain more calories, fat, sugar and carbs than their gluten-containing counterparts. When you switch to only eating gluten-free foods, you often remove some sources of whole grains, fiber and b-vitamins. There is no scientific evidence proving that a gluten-free diet will lead to weight loss or other cures.
There are two key diseases/disorders where individuals need to follow a gluten-free diet:
Celiac Disease. This genetic, autoimmune disorder occurs in about 1% of the population. If you have celiac disease and you eat gluten, the lining of your small intestine becomes inflamed and gets damaged, making it harder for your body to absorb nutrients. That can lead to malnutrition and weight loss. Symptoms of Celiac Disease can include gas, bloating, diarrhea, anemia, joint pain, depression, fatigue, and infertility, among others. It can be hard to diagnose since symptoms can vary and are similar to other health conditions.
Non-Celiac Gluten Sensitivity. Individuals with NCGS don’t test positive for Celiac Disease or Wheat Allergy. This sensitivity differs from Celiac Disease in a couple of ways. It’s not considered an autoimmune disorder and it doesn’t cause damage to the small intestine. Symptoms of gluten sensitivity that are often reported include gastrointestinal symptoms, chronic fatigue, headaches, depression, ADHD-like behavior, bone or joint pain, skin problems and much more. When a gluten-free diet is followed for those with NCGS, symptoms may show some improvement.
If you think you may actually have celiac disease or gluten sensitivity, the only way to find out is by medical testing through a blood test and then a biopsy. People with celiac disease who eat gluten have higher than normal levels of certain antibodies in their blood. These antibodies are produced by the immune system because it views gluten (the proteins found in wheat, rye and barley) as a threat. You must be on a gluten-containing diet for antibody (blood) testing to be accurate.
Who should get screened?
- Children older than 3 and adults experiencingsymptomsof celiac disease
- first-degree relatives of people with celiac disease (parent, child, sibling)
- any individual with an associated autoimmune disorder or other condition, especially type 1 diabetes mellitus, autoimmune thyroid disease, autoimmune liver disease, Down syndrome, Turner syndrome, Williams syndrome, and selective immunoglobulin A (IgA) deficiency
Read more at https://celiac.org/celiac-disease/understanding-celiac-disease-2/diagnosing-celiac-disease/screening
In summary, if you are diagnosed with celiac disease, you must follow a gluten free diet. If you think you have gluten sensitivity symptoms, you may try omitting gluten completely from your diet for 4-6 weeks to see improvement.
Here is a short list of foods that are naturally gluten-free: Fruits, vegetables, nuts, beans, legumes, seafood, fish, meat, poultry, milk, eggs, popcorn, rice, corn, quinoa, flax, and gluten free oats. There are also multiple gluten-free products now on the market, from crackers to cereal and much more. While these food items may be gluten-free, they are not calorie-free and often contain lots of preservatives, sugar, fat and calories. If you are trying to modify your diet to promote weight loss, it may be best to choose more non-processed food items, such as fresh fruits, vegetables and lean proteins, in addition to choosing smaller portions at all meals. If you are still confused as to whether you should omit gluten or not—check with your physician to discuss your health concerns.