Gluten-free diets restrict foods containing gluten, which is found predominantly in wheat, barley, rye and triticale. A gluten-free diet is especially essential for those diagnosed with celiac disease or non-celiac gluten sensitivity.
Dieting can be challenging, requiring you to switch out conventional grain products for gluten-free alternatives like rice, corn and quinoa. Furthermore, you will have to learn how to read labels accurately in order to detect hidden sources of gluten.
1. Weight Loss
A gluten-free diet involves cutting out all foods containing wheat, barley, rye or triticale from your diet – this includes pizza, pasta, baked goods and most breakfast cereals (be sure to read labels to identify those containing these grains), as well as processed food such as chips, pretzels and packaged frozen vegetables. Instead, opt for fresh produce, meats and fish along with whole grains, healthy fats like nuts seeds and avocados as part of a nutritious lifestyle.
Celiac disease patients who were gaining weight prior to diagnosis often find relief through eliminating gluten. Unfortunately, however, this may not work for those without celiac disease due to it leading to higher caloric intake and contributing to weight gain.
People following a gluten-free diet for nonceliac reasons have reported positive health outcomes, such as weight loss and reduced cholesterol levels. Before making major dietary changes it’s best to discuss them with your physician; though not recommended for everyone it can be especially challenging for athletes who require additional energy from carbs for performance purposes.
2. Increased Energy
Gluten-free diets have been found to significantly decrease chronic inflammation and alleviate symptoms associated with autoimmune conditions like celiac disease and nonceliac gluten sensitivity, both of which prevent your digestive system from absorbing necessary nutrients, leading to malnutrition and discomfort for sufferers.
As soon as gluten is eliminated from your diet, your body can heal more effectively and you’ll feel more energetic. Plus, digestive issues such as bloating and abdominal pain will diminish substantially.
However, cutting out gluten may also deprive your diet of essential sources of carbohydrates – which should constitute 55-60 percent of a healthy diet – such as fiber, B vitamins and folate found in wheat, barley and rye. Many packaged gluten-free food contain additional sugar or fat instead of flour that it would have otherwise provided, so be mindful when eating packaged gluten-free products with reduced portion sizes or calorie counts.
When shopping, make a point of purchasing fruits, vegetables, lean meats and low-fat dairy. When dining out, ensure to identify dishes which naturally are gluten-free from restaurant menus. When shopping for packaged food made with whole grains rather than refined ingredients. Also remember to read labels closely for red flag ingredients like added sugars, saturated fats and sodium levels that could indicate overeating or processed ingredients.
3. Digestive Health
Gluten, which is found in wheat, barley, rye and triticale grains, can lead to digestive issues for some individuals. It may lead to celiac disease as well as non-celiac gluten sensitivity resulting in symptoms like gas, bloating and abdominal pain; for these people a gluten-free diet is beneficial in providing their bodies with sufficient nutrition without encountering obstacles from digesting gluten-containing food sources.
However, even those without celiac disease or gluten sensitivity can benefit from adopting a gluten-free diet. They may experience improved digestive health such as less bloating, gas, and abdominal pain; additionally a gluten-free diet may lower risk for other conditions associated with gluten such as rheumatoid arthritis and lupus as it reduces inflammation related to them. It should be noted however, not all gluten-free food options are created equal; some may contain excessive sugar intake, saturated fats content or additives; it’s wise to consult a registered dietitian to ensure a balanced and healthful diet plan is in effect.
4. Reduced Risk of Diseases
Diets free from gluten are necessary for those diagnosed with celiac disease, an autoimmune condition affecting the small intestine. Eating gluten causes long-term digestive issues including gas, bloating and nausea – as well as other symptoms outside the digestive tract such as osteoporosis, anemia headaches and fatigue.
Studies show that those avoiding gluten for health reasons other than celiac disease may benefit from cutting out this food source, including weight loss and improved digestive function. When opting to cut gluten out, however, it’s essential that they include whole grain products rich in fiber as well as vital minerals like iron and B vitamins in their diet as part of this approach.
As many packaged gluten-free foods contain hidden sugars to recreate the flavor of wheat flour, those who avoid gluten should read labels carefully and opt for options with lower levels of added sugars. Furthermore, getting enough fruits and vegetables, lean proteins, beans and healthy fats is key to staying healthy while on a gluten-free diet; one recent study discovered those who can maintain a healthy weight while following such a plan have less metabolic syndrome risk factors (a combination of risk factors associated with heart disease) than those who don’t follow such diet.
5. Better Sleep
Gluten-free diets may help improve sleep for multiple reasons, including alleviating gastrointestinal distress. Gluten loosens tight junctions in the stomach, allowing toxins, larger food particles and pathogens to enter bloodstream more readily – leading to immune system responses such as inflammation which raise cortisol levels which then suppress melatonin production, making it harder for us to fall asleep.
People living with celiac disease are at an increased risk for obstructive sleep apnea due to immune reactions triggered by gluten, which can swell throat and neck muscles and make breathing harder.
Gluten intolerance or Celiac disease sufferers may find relief by ditching gluten altogether, including gas, bloating, skin issues and mental health conditions such as anxiety. Unfortunately, however, going gluten-free may lead to nutritional deficiencies in fiber, iron, zinc and B vitamins which could negatively impact sleep quality. It’s best to seek professional assistance if struggling to get restful sleep – an adult sleep coach may help identify additional underlying health conditions which might be contributing to it while suggesting potential solutions and treatment plans.
