Gluten-Free Diet
At this point, most of us have heard the term “gluten” or know someone who may be gluten intolerant or following a gluten free diet.” This is a fascinating topic that deserves special attention because of its global presence in the food system and how it can impact certain people. We understand the internet is full of information so this is our attempt to bring it all together for you – from basic education and history of gluten, to the potential health implications and how to implement a gluten free diet, we hope you walk away with a better understanding around the topic of gluten and how it impacts health.
What is a Gluten Free Diet? Why Would It be Helpful?
A gluten free diet is a dietary approach that simply eliminates gluten. But this isn’t always so “simple” because many of us grew up consuming gluten and enjoy the taste of it. Thankfully the gluten-free industry has rapidly evolved over the last 10 years so the options are tasting better and better with time.
There are many reasons why people could follow a gluten free diet but most choose this path to help alleviate certain medical concerns related to the gut such as celiac disease, crohn’s disease, or irritable bowel syndrome. Other reasons why someone may avoid gluten could be due to inflammatory conditions, immune problems, or to improve function of the brain. Some people choose to follow this diet to improve their health and most often feel great after 2-4 weeks of implementation.
When it comes to following a gluten-free diet, the exact details may be different from person to person. Some people need to be strict with 100% complete avoidance while others may have a light sensitivity and just need to minimize or limit their consumption.
What is Gluten?
Gluten is a protein that is found in wheat, barley, and sometimes oats due to cross contamination. Many of our favorite foods contain gluten including most pastas, bread, cereal, processed foods, pastries, muffins, and more. In these foods, it serves multiple purposes as a thickening and binding agent, and also provides texture that people tend to crave. Cost for gluten also tends to be on the lower side which makes it a great option for companies looking to produce a scalable product that people enjoy while supporting the bottom line. Later in this article we will look at the history of gluten and how it’s changed throughout the years.
Health Benefits of a Gluten Free Diet
The benefits of following a gluten free diet are often widespread. People who follow a gluten-free diet will experience a variety of effects, such as improved energy, weight loss, better sleep, and an overall feeling of enhanced well-being. Some people believe this is because when gluten is avoided, that tends to mean people are eating less processed foods which is a great choice for most people to make.
Another reason why avoiding gluten can improve health is because it reduces inflammation in the body, primarily in the stomach and small intestine. When gluten is consumed, it can attack an area in the small intestine called “gap junctions” which is like a protective mechanism designed to keep everything in the small intestine. Over time, gluten can break this barrier down causing unwanted food (and beverage) components to enter the system. This is also known as leaky gut, which many of you may have heard of before.
In the space of prevention and personalized health, you will often see “gluten avoidance” as one of the top interventions healthcare providers make. Specialists such as Dr. David Permutter and brain health expert Dr. Dale Bredesen consider this as one of the most impactful decisions someone can make for their short and long-term health.
Common Misconceptions or Mistakes When Starting a Gluten-Free Diet
When starting on a gluten-free diet, it’s important to be aware of a few things. While most grocery stores now offer a list of gluten-free alternatives, these substitutes may contain high levels of saturated fats and sugars, which can counter the health benefits of going gluten-free. Even well-intentioned individuals may inadvertently swap gluten-containing foods for processed alternatives, assuming they’re making a healthier choice.
Navigating the gluten free section at a grocery store can be challenging. As a general rule of thumb, it’s generally safe to shop on the perimeter of the store because it often displays veggies, fruit, and meat. Pay careful attention to the aisles which contain mostly packages and processed foods. Be a student, pay attention to labels and ask questions when trying a gluten free diet the first time.
Potential Side Effects from Eliminating Gluten from Your Diet
Just as with any change we make in life, cutting something out or reducing it can sometimes lead to unexpected consequences. Going gluten-free often has positive effects (as mentioned earlier in the ‘Health Benefits of a Gluten-Free Diet‘ section), but it’s important to be aware of potential side effects that can accompany this shift in lifestyle:
Not knowing what to eat
We all get used to living life a certain way and develop habits as we get older, especially when it comes to food. Going to the internet or randomly shopping at the grocery store often leads to confusion and in some cases, giving up. At the end of this article we will provide you with practice tips to get started.
Unintentional weight gain
Gaining weight isn’t the most common side effect but it does happen to some people. This is due to the amount of “gluten-free” substitutes that include high amounts of added sugar or saturated fats. Two key concepts to remember include checking labels and avoiding or minimizing foods that come in boxes as these tend to include ingredients that don’t get along with our body.
Social challenges
Among the challenges of going gluten-free, navigating social situations is one of the most difficult of them all. As social creatures we enjoy dining out, attending parties, and social gatherings where gluten-containing foods are everywhere. Overcoming this hurdle requires a shift in mindset and awareness which improves with time as you begin to experience health benefits (this is key). Below, we’ll provide some tips to help you tackle this challenge.
Difficulty adjusting to new food
Headaches & Gut Disturbance: Some people experience headaches for a brief period of time as the body adjusts to going gluten free. This is often transient and subsides with time. Another side effect is potential gut problems due to the increase of fiber and other quality food that often wasn’t included when gluten was the focus. Just like headaches, this will often go away as the body readjust to a new and healthier baseline.
How to Incorporate a Gluten-Free Diet into Your Lifestyle
We want to help you understand how to simply start a gluten free diet and be successful with it. Unfortunately it’s common for people to give up because it requires so much energy and thought, especially in the early stages. It’s helpful to develop the mindset that understands it will require work and could take time, but thankfully our world has much more options than it did 5-10 years ago. Many people are walking around following a gluten free diet successfully and will never go back.
Stick with it and be patient. Your body will thank you.
Below is a simple guide to help you through the process. Feel free to start with 1 or 2 items. If you are shooting for the stars, go all out and challenge yourself for the next 30-60 days.
- Make a list of the food that is in your daily/weekly diet and start to find replacements. Like mentioned above, thankfully businesses like Whole Foods and online stores like Thrive Market, you have options. The goal here is developing awareness and a plan. Below you will see a simple list of foods along with substitution ideas.
- Cook from home when possible: (Most times) we are in control of our food at home. Be aware of how much “eating out” you are doing and mindfully shift towards more home-cooked and prepared foods.
- Grocery shopping: Shop on the perimeter, be careful in ailes. Choose vegetables, fruits, meat, etc. most of these foods do not contain gluten. Don’t be afraid to ask questions. Utilize your cell phone to look things up if you are unsure. Educate yourself and read labels.
- On the go: When it comes to traveling, it can be difficult to be perfect. Some restaurants now offer gluten free options but a majority don’t, especially restaurants that offer “the standard american diet” of pizza, burgers, and sandwiches. If you enjoy other food from other cultures, look for hispanic, indian, or middle eastern food as these tend to be whole-foods based and rely less on artificial or processed ingredients.
Take This With You!
Below is a gluten-free “resource” section that includes actionable takeaways to help you right now. From common food substitutions and grocery shopping essentials to everyday meal ideas including snacks, this guide offers valuable insights for individuals navigating a gluten-free lifestyle amid a busy schedule or travel plans.
Common Foods (and replacements)
| Food item | Replacement / Thought |
|---|---|
| Wheat Pasta | Look for corn, quinoa, lentil, or rice |
| Cereal | There are many wheat-free options out there. A few brands that do it well include: -365 (Whole Foods Market) -Three Wishes -Nature’s Path -Catalina Crunch -Love Grown -Seven Sundays |
| Flour | There are many gluten free flours out there. Some are straight 1:1 substitutions while others include a mixture of different flours in one. Common types include: almond, oat, cassava, walnut, pecan, rice. Note: finding the “perfect” flour substitution can take time so be patient. There are options that actually taste good. A popular favorite is “Bob’s Red Mill 1:1 baking flour” (baby blue bag at the store). |
| Bread | This may be different based on where you live. Some nationwide brands include Schar, Canyon Bakehouse, and BFree. |
| Grains | Choose a single replacement such as corn, quinoa, millet, amaranth, rice, buckwheat, teff, and sorghum. Or choose a combination product. |
| Baked Goods (note: these aren’t the healthiest but we are still human) | Simple Mills, Allergy Smart, Goodie Girl, Free to Eat, Kinnikinnick |
| Pizza | Many pizza businesses like Papa Murphy’s and Papa John’s now carry gluten free pizza with almond flour that tastes pretty good. Hopefully in the future someone will develop a deep dish option. |
| Chips | Aim for corn, lentil, potato, rice, bean, cassava. Siete is a common and popular brand that has many options. |
| Beer | Hard cider and Hard kombucha |
Grocery Shopping List, Snacks, and “On-the-go”
Grains and Flours:
- Rice (white, brown, or wild)
- Quinoa
- Cornmeal
- Buckwheat flour
- Gluten-free oats (make sure they are labeled gluten-free to avoid cross-contamination)
- Almond flour or almond meal
- Coconut flour
- Tapioca flour/starch
- Potato flour or potato starch
Proteins:
- Fresh meats (chicken, beef, pork, turkey, fish, etc.)
- Eggs
- Legumes (lentils, chickpeas, black beans, etc.)
- Tofu or tempeh
- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, etc.)
Fruits and Vegetables:
- Fresh fruits (apples, bananas, berries, oranges, etc.)
- Fresh vegetables (leafy greens, tomatoes, cucumbers, carrots, etc.)
- Frozen fruits and vegetables (for convenience)
- Herbs and spices (for flavoring dishes)
Condiments and Cooking Ingredients:
- Olive oil or coconut oil
- Vinegar (apple cider vinegar, balsamic vinegar, etc.)
- Gluten-free soy sauce or tamari
- Mustard
- Honey or maple syrup
- Canned tomato products (diced tomatoes, tomato sauce, etc.)
- Gluten-free salad dressings
- Gluten-free broth or bouillon cubes
Snacks and Treats – spoke are great for “on-the-go” while traveling
- Gluten-free chips (corn, potato, etc.)
- Gluten-free crackers or rice cakes
- Popcorn
- Dark chocolate (check labels for gluten-containing ingredients)
- Beef sticks
On the go – traveling, airport, etc.
*You will notice some of these require a cooler or refrigeration. Ensure gluten free when shopping. You can find some great recipes online on Pinterest or YouTube.
- Premade sandwiches (gluten free)
- Easy to grab fruit – apples, bananas, anything
- Veggies: carrots, peppers, cucumbers
- Salads
- Wraps
- Beef sticks
- Nuts – Almonds, pistachios, etc.
- Homemade breakfast cookies
- Energy bars
- Energy balls or bites
- Guacamole, hummus, or peanut butter packs
Summary
Embracing a gluten-free diet demands patience, perseverance, and a willingness to explore new culinary avenues. By arming oneself with knowledge and practical strategies, embarking on this journey towards improved health becomes both feasible and rewarding.
Supporting Research
Celiac disease: understanding the gluten-free diet
Gluten-Free Diet: Gaps and Needs for a Healthier Diet
The Gluten-Free Diet for Celiac Disease and Beyond
Benefits of gluten-free diet for people positive for celiac disease markers
Effects of gluten-free processed products
The Gluten-Free Diet: Fad or Necessity?
Nutritional Assessment of Gluten-Free Diet
Wheat/Gluten-Related Disorders and Gluten-Free Diet Misconceptions
Learn more about gluten-free diets
Nutritional Consideration of Gluten-Free Diet
Gluten, Inflammation, and Neurodegeneration
Multidimensional Disadvantages of a Gluten-Free Diet in Celiac Disease: A Narrative Review
The Pros and Cons of Using Oat in a Gluten-Free Diet for Celiac Patients
Lifestyle and Health Articles
The Gluten-Free Diet: A Beginner’s Guide with Meal Plan
Gluten-Free Diets: Food List, Benefits And Drawbacks (This is a very good article by Forbes)
Gluten-Free Diet: Is It Right for Me?
Gluten: A Benefit or Harm to the Body?
